1 year and two days (2020 is a leap year) since I was dragged out to my first post led by someone named “Q” at 5:30 in the morning. What was I thinking?!? I couldn’t be more thankful for that day! No coupons needed tomorrow as I return the favor of F3 Louisville to theContinue reading "Pre Blast Incubator @ South Posh 9.28.20"

This is my first Q outside The Garden. Excited to be at this AO and hope you can make it. Bring a coupon and gloves; we'll work hard and get better. SYITG - Wide Right

On a nice Saturday in the County, 19 souls came out for a dance with Dora. We started with the usual warm-up of side-straddle hops, toy soldiers, grass grabbers, etc. and then moved into the workout. Everyone had a partner and performed the following as a team: 50 burpees - one partner did burpees untilContinue reading "BB DeVitto Q at the County, 9.26.2020"

This started as a tribute to last year where @flounder and I decided to get some extra credit after a ruck PT on a Saturday 2 and decided to “Ruck to Indiana and back”, but based on the current environment we stayed in suburbia instead! (see route picture below) Most of us started with aContinue reading "Ruck Back Blast – 9/26 – “lets not ruck to Indiana”"

Four HIMs stretched it out @ Pewee Valley Station #2: Skirmish (R), Uncle Sam (R), Flip Flop, and Mr. Hat (R). After IPC, The Abyss bros decided Broga was needed. For 45 minutes, we stretched, talked, leaned, reached, and hurt. It felt good, and after pushing our bods during IPC, it was much needed. IfContinue reading "Broga Backblast 9.25.2020"

I’ve never fart sacked the IPC Q two times in the same week so everyone knew I’d be there and ready to go this time. To be fair this past Monday was more a smart sack than a fart sack. The Super Samuel Ruck (which was awesome) left my back more sore than I expectedContinue reading "IPC Week 4 at the County Take 2"

The mumblechatter leading up to this WO was strong on Slack. Somehow the PAX attendance became a competition, I think Pelican and Jewel took it as a popularity contest. Either way, the 2 HC's were giving me a bit of cause for concern. I came in a little bit early to put some boards inContinue reading "BB Squid Q The Baptizer @ The Garden 09.25.2020"

We will get FIRED up getting to know Dora a little more.  Bring some running shoes and a ruck/coupon.   We will do a little of both, but mostly PT.  Maybe a ruck after for those thirsting for more.  SYITG!

I showed up about 15 minutes early and the only other car in the lot was the creepy stalker SUV that was slowly driving around the parking lot. About the time they left Asian Zing pulled up. Shortly after that the rest of the PAX showed up. LePew came in with the most energy byContinue reading "BB Squid Q – Agony @ County 09.24.2020"

After doing 5 consecutive Q's, it was time to cook up something new. I took Jewel's pet Kraken into the lab. It is my displeasure to announce that FrankenKraken is ALIVE! Head out to the O to find out who wins; it's a PAX vs FrankenKraken showdown!!

**Tomorrows / Saturday Morning Ruck is still on!!** This started as a tribute to last year where @flounder and I decided to get some extra credit after a ruck PT on a Saturday 2 and decided to "Ruck to Indiana and back", but based on the current environment we are going to not walk towardsContinue reading "Pre-Blast – Ruck 9/26 – “Lets not Ruck to Indiana”"

Changing locations (one week only) for Pleasantville to The County at St. Aloysius located in Peewee Valley. This change is a result of the current Jefferson County curfew. We will run. Bring shoes. No coupons needed. Address for St. Aloysius - 212 Mt. Mercy Drive, Peewee Valley, KY 40056 in the back parking lot. SYITGContinue reading "Pre-blast, Wisteria @ THE COUNTY (note change of location) 9/25/20 @ 5:30"

PAX (8): Diablo, Fergie, Flo Jo, Handbook, Russdiculous, Sump Pump, Porkchop, Violet (Q) Warm Up: Mosey from the flag to the basketball courts. 50 x SSH (IC)40 x 4-count Shoulder Taps (IC)30 x Mountain Climberes (IC)20 x Hillbillies (IC)10 x BOYO Thang 1:  11s Completed 11s on the basketball court.  PAX moved from sideline toContinue reading "Backblast 9.24 ToG @ The O"

We will not be @ Long Run Park tomorrow; Pewee Valley Firestation #2 @ 2677 Ash Ave is the AO for tomorrow ITG.All stretching. IPC tore up my bod, so let's all circle up and stretch it out together. I promise we won't discuss Disney princesses and our favorite colors, but we will have someContinue reading "Broga Preblast"

I’m headed down to Destin on Saturday morning so I’ve got one more day to work on my six pack. Time to burn some calories. This will be my first Q ever without utilizing a Coupon. We will run. It will be fun. Malito will be there, Meatball too. SYITG Early Birds Get- WORM

I dreamt we’d be going off the grid for this WO. I wanted to change it up for the PAX. Not that the scenery is bad at Peggy Baker Park, but new turf to explore is always kind of cool. We met up in the usual spot. I came in somewhat hot holding 8 ofContinue reading "BB – Planetarium @ The Boondocks 9/22/20"

Attendance: Double Down, Stick Up, Dynamite, Ripple, Fertile Myrtle, Jewel, Mr. Kotter, Meathead, Dryrub, Short Change, Bob Ross Q. It was a nice morning - probable 60 degreesish. Happy to see Mr Kotter there early stretching when I pull up. Head count of 10 then a late arrival makes 11. WARMORAMA SSH, Grass Grabbers, ImperialContinue reading "Backblast 9.23.2 0 The Bridge"

Bring a coupon. Let’s go.

It was a perfect morning to workout and I was glad to lead the 13 PAX (see attendance report) that joined me for a Vincent Q. It's been a long 9 days for me and I needed to vent a little so Q'ing was the perfect opportunity. First I want to thank all of theContinue reading "Backblast – The Tank 9/23 – Vincent"

In order to adhere with the city imposed curfew, The Temple of Gloom at "The O" will begin at 630am tomorrow (9.24).  Since "The O" uses a city park, I feel it is imperative we adhere to the city curfew. Be prepared to explore the park and all it has to offer at this newContinue reading "Pre-Blast 9.24 ToG @ The O – 630am Start Time"

Weather looks great for some Bridge work. Forecast calls for a run heavy workout with a splash of mericans!

It’s going to be a perfect morning tomorrow for a Vincent Q. Bring a coupon or a plate and be ready to go. We are gonna work from head to toe! SYITG Vincent.

C’mon out to the foundry tomorrow morning, you’ll be glad you did. Bring a coupon, or your weight of choice. If you have soft hands....do two things 1) wear gloves 2) let cousin Eddie know your moisturizing secrets.

Caballeros, Bring your coupon and come see me tomorrow. Age will be a factor, but you know I like to take the senior citizen discount. Then we will see your luck of the draw as we exercise from a (Spanish 40) deck of cards. Finally, we will run, dance, and lift to a Ritchie RayContinue reading "Pre Blast 22-Sept-2020 the Loco at the County Jerry MaGuire Q"

Bring your coupons and your A game. The Garden crew is coming to Posh to close out IPC 2020 with a Bang. Nino is bringing his own brand of magic for the set up. Meet in the parking spot in the picture. Do not meet at the normal spot. Get there early if you needContinue reading "9.22.20 IPC week 4 @ Posh"

Rule #1 of F3 fight club, don’t erase the Q’s white board. Dammit Pelican. Okay, I’m not mad. I hated the burpee part anyways. So....I’ll start by saying thank you to Jolly Rancher for bringing his entire extended family to make it one of the largest crowds I’ve seen in Pleasantville on a Friday. ThankContinue reading "BB – Wisteria @ Pleasantville 9/18/20"