Well I looked at the calendar and said “Hey Ghost Q, how about a little info, you know, about the workout."  And the Ghost Q said “There will be limited running and you will need a coupon, and when the workout is complete, you will have a full body burn and limited oxygen in yourContinue reading "PreBlast – The Cliffs @ The Garden 10.27.20 – Ghost Q"

I wasn’t necessarily intending to be the Ghost Q for today, but it all worked out that way. Harbaugh put something out on slack a month or so ago looking to fill Q spots and I signed up to Q today. Little did we know it would be ghost Q week and I was listedContinue reading "BB – The Motivator @ The Abyss 10/26/20"

Your Tuesday Ghost Q is coming in to the County hot tomorrow morning for the Loco. Wear your gloves, bring your running shoes, and be prepared for a fun game of the 12 Days of Halloween. SYITG. -Ghost Q

Ghost Q says no coupons tomorrow. Bring gloves and to be ready to run (away from witches and ghouls). SYITG.

It was a chilly morning at the Fog and the crowds were filling the egg lawn.The was becoming a bit concerning because of a fan-favorite (not really) exercise that was being resurrected by YHC. Once the clock struck 0700, we circled up and got some stretches in. Halfway through the warm up the last ofContinue reading "10.24.20 BB The Fog @ Posh"

Q: Diablo PAX: (13) Violet, Vincent, Motor Boat, No Nuts, Russdiculous, Vacuum, Plumb Bob, Cousin Eddie, Tool Time, Tony Malito, Yoshi, Worm, Diablo Kicked off Ghost Q week in style, doing what I love best - working out at an old school heavy, and hopefully motivating others to do the same. With the help ofContinue reading "Diablo BackBlast from Big Mo at The Vet 10/26/20"

Simple: “Respect is not imposed nor begged. It’s earned and offered. Bring Coupons!!” -👻Q

Welcome to Ghost Q Week. Come out to the Abyss, the “Darkest AO in Louisville” and see if the Q has tricks or treats up his sleeve. Bring a coupon and a friend. Meet at the b-ball court at 0530. SYITG!

Roses are red,Violets are blue.Come and join me at North Post,For my festive Ghost Q. North Post is famous,Primarily for its hills.But you shouldn't worry,Because HIMs like us take the red pills. The weather looks great,Not too hot and not too cold.Then workout is planned,For the young and the old. So, grab your coupon andContinue reading "Ghost Q – 10/26 Preblast – North Posh"

Disclaimer, Modify as necessary and your friend today will be your coupon similar to Wilson... 22 this morning - DeVitto Hollar BrownTail (R) Dauber Focker Cratchit Jolly Rancher Double Down (R) Honey Do Hushpuppy Tidwell Meter Maid Muncher Backflop Squirt Gun Super Soaker Lucky Charms Hot Tamale Asian zing (R) Brown Water Captain Crunchberry HolyContinue reading "BackBlast 10/24/2020 The Nest @ The County"

Pax: Fridge, Tureen, Duece, Sump Pump, Soft Top, Glenn Ross, Ronnie Beaver and Frosty (Q). Pledge of Allegiance, 22 merkins for the 22 veterans that commit suicide every day, high knees, butt kickers, karaoke, merkins, jump squats, 8 count body builders, SSH, merkin shuffle, balls to the wall, broad jump burpees, crab walk, bear crawl,Continue reading "Backblast – Frosty @ the Hurt"

So, So, hope to see you Saturday morning at St. Al's in Pewee Valley. I promise a few things: Geometry will be involved. We will count, so there is some math. And finally, promise no Calculus because it is Saturday. We will however do a few manmakers. Bring a coupon and gloves and a greatContinue reading "Pre-Blast 10/24/2020 The Nest @ The County 0700"

Do you get those annoying text messages asking you to support a candidate? Do you respond? Ignore them? They ask you to donate to help one candidate defeat another. I personally like to mess with the person on the other end. It was another glorious morning when I arrived at Wisteria. I took an opportunityContinue reading "10.23.2020: Wisteria @ Pleasantville: Harbaugh Q: Backblast"

It was a perfect Friday morning - clear skies and 62 degrees. 21 PAX members (see Attendance) agreed and joined me for a Thabata / Core based Wienke. I arrived at the Chopper a little early even though setup was minimal and several cars were already in the lot. And they kept coming! My intentionContinue reading "Back-Blast – Vincent Q the Chopper"

I love the Ruiner, and love to Q it. I generally take it as an opportunity to return to our old school roots, making it a little gritty, a little haphazard, and a little hard if you choose to push yourself. No coupons needed. Bring gloves if you wish, or maybe toughen up those hands.Continue reading "Diablo PreBlast for The Ruiner at The O 10/24/20"

Sump pump has given me the keys to the Hurt. I'll try not to disappoint. Love, Frosty

I’ve Qd at Wisteria before and toured around the park. This time we are going to use the amphitheater more. No coupons. Gloves might be acceptable attire. Early arrivals, can-do attitude, and a beer for the Q is always acceptable. SYITG! -Harbaugh GoBucks!

It was a cool morning. Not exactly the kind that requires long pants, gloves, and a toboggan. Being the conscientious Q that I am, I arrived at the AO before other PAX had gotten out of bed. I wanted to scout the area for the best locations for my Beatdown. Captain Crunchberry was the nextContinue reading "10.22.2020: Harbaugh Q: The Station: Backblast"

Start your Friday off right with a Vincent Q at the Chopper. Bring a coupon or weight and be ready to roll! It will be a thabata style workout with some signature Vincent Core work. It will be light on running but will still get your heart pumping. SYITG Vincent.

The weather was perfect this morning for the 13 PAX at Bayside. Before the WO Sadie and I were talking when a mysterious vehicle pulled into the parking lot. Sadie said: "I don't recognize that car. You're drawing a crowd." It was then that Aerobie and Nan Moore proudly stepped from their vehicle. Shout outContinue reading "LePew’s Backblast from Bayside: 10.22.2020"

Come out to the Station and see what I have up my sleeve. Burpees? Nuclears? 45 minutes of Mary? There is only one way to find out. 0530. SYITG!

First off, make sure you enter St Als from the Brownsboro road side as there has been a train parked on the tracks (Thursday’s) blocking the entrance from LaGrange Road. If I had to guess, Capt Crunchberry is paying some high $$$ to make this happen and redirect people to the Inferno. Oh yeah IContinue reading "Pre-blast – The Agony @ The County 10/22/20 @ 05:30"

For tomorrow’s WO there’s no theme, no name, just some stuff I have planned in attempt to make all in attendance better. We’ll do some running, we’ll do some lifting (bring a coupon), & we’ll listen to music that may or may not be offensive to civilians in the park. SYITG. - Nino

Come on out to Bayside tomorrow for my VQ at the AO. Bring a coupon and wear gloves to keep your hands soft for the office. We're going to be huffing and puffing with a bunch of cardio, and I'll do my best to crush the shoulders and arms of the PAX with coupon work.Continue reading "LePew @ Bayside 10.22.2020"

18 sacked up at the Tank. In no particular order: SSH, karaoke, high knees, butt kickers, burpees, merkins, merkin shuffle, crab walk, lung walk, broad jump burpees, little baby crunches, jump squats and bear crawls. PAX: kilo, tony malito, holler, irish spring, cousin Eddie, greenwich, rhythm, meatball, wiki, violet, lincoln Log, drysdale, bung Hole, toolContinue reading "The Tank – Backblast"

Word on the street was the PAX were expecting me to fart sack the Q Monday so they were showing up in droves to take my Q and hold it over me for the rest of their lives. Also after Stick Ups slack message talking about how it was going to rain a lot atContinue reading "BB Pelican Q The Silo @ North Posh 10.19.20"

Tron, Tammy Faye, Violet, Motorboat, Harry Carry, Handbook, ToolTime (DR from Carolina) and Flo Jo (Q) all made a visit to Wham! Island on the first cold morning of the year this past Saturday for the first time in a while. We started off with a mosey down to the Island, and circled up forContinue reading "BB: 10/17/20 at the O with Flo Jo – Visit to Wham! Island and the Pier"

Prepare for BR usual - running and hill work. It's gonna be great weather to get better!

What’s a “FastRope Heavy”? Join Focker at The Foundry Wednesday at 0530 to find out. Come ready to work. A ruck is preferred, but a coupon will do. Gloves are highly recommended.SYITG