Six HIMs made it out to the best lit AO in F3 Louisville thanks to the moon: Uncle Sam (R), F-Stop, Harbaugh, Skirmish (R), Flip Flop, & Mr. Hat (Q). Disclaimer, mosey down to the boat dock. COP: 50 SSHs IC, 10 IWs, 10 GGs, 10 Toy Soldiers, and some other stretching. Run back toContinue reading "Escalator Backblast 10.7.2020"

Q school continues tomorrow @ the Abyss. No coupons needed. Gloves recommended. 0530 @ the bball court. We will be doing The Hightower in honor of our fallen F3 Brother in the line of duty. SYITG

Dyno Q School in the morning HIMS but make no mistake this is not going to be easy....I don't get up this early for easy. My goal is to demonstrate how simple it can be to setup a Q and keep everyone working. No Coupons needed but bring a "CAN DO" attitude. SYITG DYNO

A bunch of greenhorns gathered around to learn how to lead a workout from this grizzled old veteran.  Pax: AbacusLe PewBulletin (R)Holy Roller (R)Honey DoMeter MaidBackflopCochran (Q) Conditions:  It was so cold.  Started with a short mosey just to get the blood pumping because it was honest to God six degrees outside this morning, andContinue reading "Backblast 10/6 Planetarium @Boondocks; Cochran"

You know those weird kids at your school that sniffed glue and lived in detention? Well, several of them are regular PAX at The Vet. I will be leading the in-school suspension version of Q school at The Tank. We will be running and we will be lifting so bring gloves and something heavy, aContinue reading "PB-10/7/20 Meatball Q school @ The Vet."

Join me at The County tomorrow at 0530 for some Heavy learnin’ at The Foundry Q School. I guarantee you will learn something new...GUARANTEE. Bring a coupon or ruck. Wear gloves. No running (that’s lesson #1 of a Heavy Q). -Dauber

I know some of you are intimidated to come, but we had 18 PAX of all ages and fitness levels. Everyone got better. A sincere thank you for all that attended. Attendees: Huggies, Natty Light, Subprime, Jimmy Neutron, Edward Scissorhands, Gypsy, Husky (R), Jitterbug (R), Instadoodle, Domino's, Jewel, Uncle Rico, Diane Duke's, Private Pyle, Jumpseat,Continue reading "BB: Tuesday – 10/6 – Garden – Nice & Slow Q"

Come out for a solid beatdown at the Garden. Bring a coupon for a little weight work while we do some running and FINISH strong. Hope to see a bunch of guys there.

This week is Q school and for those of you who choose wisely, BoW at The O will be serving up a double-dose of Q wisdom (mainly from Handbook) as we partner to Co-Q a workout for those in attendance. Our plan is simple - we'll cover the basics of planning and executing an effective workout hopefully while doingContinue reading "PreBlast – 10/6/2020 – Russdiculous/Handbook Co-Q School at BOW (The O)"

It was a cool, crisp, slightly foggy morning at the Darkest AO in Louisville. Everyone was dressed appropriately and eager to hear the story of Billy Buttons. After the disclaimer, we moved to The Arena for COP. PAX: Uncle Sam (R), Lucky Charms, F-Stop, Capt’n Crunchberry, Mr. Hat, Flip Flop, and Harbaugh (Q) COP: SSH,Continue reading "Q School at The Motivator at The Abyss: 10.5.2020: Harbaugh"

It’s Q School week, which means we are keeping workouts a little simpler. I know you all like a show, but there’s nothing wrong with being basic, and tomorrow we're all going to be some basics.  Grab a coupon and a pumpkin spice latte and meet Coach Cochran at the Boondocks for some full-body Tabata. SYITG.

The temp was in the mid-high 40’s...it felt very nice to get in a good WO. I pulled up to a parking spot that seemed reserved for Q’s (in the very front) or so I thought. I just got lucky to find one of the front spots. I saw Meter Maid out talking to aContinue reading "BB – The Ruiner @ The O, 10/3/20"

I believe the Mutt was my first Q away from home. The first time, I arrived with a previously tested Q and felt good about the work we were going to perform. After it was all said and done, I walked away without the coveted Mutt rating. I was determined to at least crack theContinue reading "BB Squid Q – The Hurt @ The Mutt 10.03.2020"

I showed up just a little early so I could check the bench height because I planed to do some box jumps. The height was good and the weinke was set. There were already some of the PAX there before I got there and they quickly began lining the street. I issued a challenge aContinue reading "BB Squid Q – Wisteria @ Pleasantville 10.02.2020"

I managed to make it out just as the other PAX were finishing up admiring Jolly's new ride. We were hoping for a few extra to show because of the train that Captain Crunchberry had parked blocking the entrance to County. Unfortunately, this did not work as intended. Instead, it is rumored that PAX riskedContinue reading "BB Squid Q – The Inferno @ The Station 10.01.2020"

Q School begins tomorrow at The Abyss with story time. Come hear the story of the Amazing Billy Buttons. Bring a coupon and a friend. Gloves recommended. 0530. SYITG!

Tomorrow at The Incubator we will not need any coupons. Gloves recommended for ground work. It will be simple but not easy. Bring a friend. SYITG! -Stick Up

Tomorrow bring a coupon since they will be needed. We are going to get moving early, possibly pause for a second and get moving some more. Bring gloves for ground work if you wish. SYITG! -Stick Up

Backflop here again. We will slow it down ever so slightly (not intensity wise) with less running and more weight work. Bring a coupon, gloves, and good attitude. We will be traveling around the BIG loop this time. SYITG - Backflop

Join me tomorrow morning at The Posh while I empty the ol’ toolbox of exercises and movements in the manicured surroundings of the Parklands. No coupons required. When: 10/3/20 at 0700 Where: Gheens Foundation Lodge - 1421 N Beckley Station Rd, Louisville, KY 40245 SYITG Diablo

It was a crisp 45° this morning, great morning to take a stroll through the park! Started out with warm-ups, then went into push-ups, and core work. Went for a run in the dark. Stopped at a deserted parking lot to do some more core work. Ran through the woods and up the hill toContinue reading "10/2/20 BB The Tank"

I must say I am loving the fall weather. It's nice not to start sweating the minute I get out of the car in the gloom. As we gathered I relayed the story of how Minnow, Latex, and myself got stopped on Wednesday morning by the neighborhood Karen as we were rucking in the street.Continue reading "BB – Cloverfield at The Garden for Jimmy Neutron’s VQ"

10/1The Extender at The MuttDueceWham-O (R)TigerLeft EyeEtoRonnie BeaverSnowmanLarry FlintFrostyBackdraftDigiorno Q Conditions:  50, felt like 40 to me because I'm skinny. This is my favorite time to get out in the gloom. Gearlander: F3 buff, black shirt, blue shorts, no underwear, worn out merrill trail runners. Disclaimer was given and in the nicest way possible IContinue reading "BackBlast Digiorno Q The Mutt Extender #F3Counts #Footloose #HIM"

Head out to Pleasantville to see if Pelican’s HC holds any weight. Since he claims to be headed to one of my Q’s for the first time, I’ve done some homework. I know he puts off an old school West Coast gangster vibe, but I think I’ve found his true OG soundtrack. No coupons, bringContinue reading "PB Squid – Pleasantville @ Wisteria 10.02.2020"

Come join us at The Abyss to get your weekend started right. Bring gloves, a coupon and comfortable shoes. Show up and leave better: 05:30 @ the basketball courts. SYITG

Main question: Will The County boys come out and get some or will they sleep in? The only way to find out is to come out tomorrow and see. Bring a coupon and be ready to go. We will start right at 5:30 so if you want to stretch, etc. please arrive early and doContinue reading "Pre-Blast-The Baptizer @ The Garden – 10.2.20 Catfish Q"

Tomorrow at the Tank will be running, not a long far distance, but enough to keep us warm and heart beat up. Will do core work in between stops. No coupon need, just some gloves if you desire. It will be a good way to start your Friday and even better start to the muchContinue reading "PB @ The Tank 10/1/20"

Once again Captain Crunchberry pulled rank and stopped the damn train in front of the County. Luckily I left early enough that the detour wouldn’t prevent me from getting there on time. Stupidly I didn’t take said detour and hoped the stopped train I saw wouldn’t be long enough to block the entrance. It was,Continue reading "Pelican BB 10.1.20 The Agony at the County"

Come one, Come all to the Big Kapowski tomorrow! The weather will be perfect. We will start with 1st, move to 100, and finish with a Charlie. It will be a full body beat down that will make you happy to be alive! when: 0530 where: Martha Layne Collins Football field Bring a coupon! -BB