Four HIMs graced the newly lit, one working lightpole AO that is Long Run Park. The PAX: Uncle Sam (R), Flip Flop (HBD), Squid (welcome back), & Mr. Hat (Q). I love BOYOs at the beginning of a WO to get the heart rate up. I'm also lazy when it comes to deciding how manyContinue reading "Escalator 9.9.2020 Backblast"

After a couple of years of being in then out and then back in the mix of F3, it seemed fitting to finally do a Q since I have sponged workouts from so many good men of F3 for the last couple of years. We started off with the typical warm-up although it was aContinue reading "DeVitto BB at The Foundry: 9/9/2020"

Do not sign up to Q after IPC, do not sign up to Q after IPC, do not sign up to Q after IPC, do not sign up to Q after IPC. Ok you’ve been warned. To be fair to myself I signed up to Q before we decided to run IPC at the CountyContinue reading "BB Pelican Q 9/8/20 Loco at the County"

The air was a touch crisp and the skies were perfectly clear for a great morning to get better start Bayside. Let’s get to the details: Pax: Banana Bread (Q) Birdie Firing Pin (2.0) Slugger (2.0) Grandpa Bear We started with a long slow mosey and then COP: SSH x20 (IC) Grass grabbers x10 (IC)Continue reading "Backblast: Bayside BO 9/8"

Ahhhh, the glorious Poshlands on a Wednesday morning. There has been a lot of blood(mine in particular), sweat, and from the sounds of the Douglas Hills clown car after last week, tears, shed at the bridge. Tomorrow shall be no different (other than the blood and tears part hopefully). We will have a beat downContinue reading "9.9.2020. PB The Bridge @ Posh"

PAX: Colonel KlinkFaulkerCaptain CrunchHoly RollerCochranBrown TailJolly RancherRay (FNG)Judge Judy (FNG)Iowa (FNG)Raisin Bran (FNG)Lucky Charms (FNG)LePew (Q) Today we had five FNGs that, all kin to Jolly Rancher and Captain Crunchberry. Last week, their family's matriarch passed away and it's undeniable that she must have been an incredible woman judging that by the fine HIM sheContinue reading "LePew Backblast from The Boondocks: 9/8/2020"

So, I probably gave Dauber and Pelican a "complex" (hint, hint) as I try to figure out Word Press and provide a few nuggets re: the plan for tomorrow at the County. I am sure to get much "love" for it and my mediocre fantasy team (thanks, Gisele). All joking aside, come out for someContinue reading "PB: 9/9/20 at the County – “The Complex”"

The IPC Week 2 WO requires a 400m run, which we’re going to do in the top parking lot vs the bottom lot because the run can be done in 1 loop vs 2 loops. Due to this change, the conservation of effort (carrying your coupon up the Baptizer), & being mindful of time we’reContinue reading "IPC 2020 Week 2: Wheel of Misfortune at 🍀The Garden🍀 9.10.20 PreBlast"

After a personally disappointing finish to Week 1, YHC was determined to do better in Week 2. And, of course, its a rep count challenge rather than timed. No biggie, we are ready for this. I arrived early at Posh to measure out 25 yards, create an exercise board, and stretch. Well timed PAX arrivedContinue reading "BB 9.8.2020 IPC week 2 @ Posh"

Friday October 9th 15:00 - 19:00 Check-in hotelBook Hotel here Homewood Suites9401 Hurstbourne TraceLouisville, KY 40222 19:00 - 22:00 2ndF RallyDinner includedSpaghetti and saladBYOB (Gatorade and water provided) PWC Pavilion1421 Beckley Creek PkwyLouisville, KY 40245 Saturday October 10th 07:00 - 08:00Convergence workout at TheO Seneca Park Basketball courts3101 Rock Creek Dr.Louisville, KY 40207 08:15 -Continue reading "GTE 21 timeline of events"

So the IPC workouts are hard enough without having to think and try to figure out how to set them up and do them. When the video came up it was cool, it was a wheel with a spoke and some flags and stuff. But how are we going to fit 10-20 PAX in oneContinue reading "BB-IPC Week 2 at the County"

I LOVE Q'ing on a Saturday. You get to fit so much more work in the the weinke... now, it was Friday, I was on the golf course with Uncle Rico, Cropduster, and Natty Lite - a fantastic group to play bad golf with. So I bounced some ideas off of them... all of themContinue reading "BB- 9.4.20 – The Ruiner"

Tomorrow is 9/9/2020. So we will be doing nine ____________, nine ____________, 20 _____________, and 20 ______________. And maybe some other stuff. Long Run Park. Bball court. 0530. SYITG. Hat out.

You learn the most in life when you are pushing up hill. I don’t know if we will learn anything tomorrow but there will be hills. We will get a full body beat down in the gloom. The weather will be perfect. The workout will be hard! Can’t wait....SYITG When: 0530 Where: Martha Layne CollinsContinue reading "Pre-Blast Bayside BO 9/8"

After the Iron Pax WO at The County this morning, there won’t be any coupon nor shoulder work tomorrow at the Boondocks. Running and Core exercises will be our focus. SYITG!

Tomorrow marks the 2 Year anniversary of the day that Abacus almost killed me on a blazing hot Saturday morning at the Big Four Bridge. But I'm still here and a better man for it. I'm in better shape now at 42 than I was at 22. (That's more of an indictment of how unhealthyContinue reading "Plumb Bob 2 Year Postiversary Q"

I’m gonna keep this back blast short (kinda) and sweet.  Certainly not the norm for me, but I think I can sum this one up more succinctly than my usual ramblings.  This morning was about stepping out of your comfort zone and being rewarded for it. I generally post at The County or the GTAContinue reading "Back-Blast Monday 09-07-2020 – The Incubator @ The South Posh"

Crockpot didn’t list a Q for tomorrow on the calendar. He listed a description and everyone at the County decided he was talking about me. So I’ll step up and lead. We did IPC today so I don’t want to see a coupon or thruster tomorrow. May want gloves but that’s it. Shoes should beContinue reading "Pelican Pre-blast The Loco 9/8/20"

This is somehow a secret among North Poshians. The rarely if ever used neighborhood no further than 200 yards from the flag lies plentiful lights, hills (haha of course it’s north posh), and countless opportunities. Introduced the site Q to this one today. A couple of years ago, Catfish seemed like i had found anContinue reading "9/7 Backblast at North Posh"

It had been a while since YHC had been to the Abyss and it was time to get back out there. The HIMs that show up on the regular are not scared of hard work and I knew that could handle what was planned. PAX: Nino , Minnow, Mr. Hat, Flip Flop , Uncle Sam,Continue reading "09.02.2020 BB @ The Abyss"

The Labor Day Derby Nest Pelican / Dauber Co-Q was literally the most over-hyped F3 Louisville event ever, and it did not disappoint. The bar was set high, we aimed for average and emphatically under-delivered.  Even the pre-workout was pretty much a cluster.  Lots of PAX were already there when I arrived (including Pelican whoContinue reading "Back-Blast Saturday 09-05-2020 – Pelican / Dauber Derby Day Co-Q @ The County"

Come out to South Posh Monday morning at 0530 to celebrate Labor Day and tell me all about your Derby day bets that were awesome and somehow the jockey screwed you over (I’d also love to hear about your fantasy football draft strategy). Bring a coupon.-Dauber

Wondering why I sent out the BackBlast on Tuesday without the results? Here’s insight why...in 2019 the Region had two PAX members finish Top 10 Nationally for the IPC: McAfee at #6 & Catfish at #7. They may never openly admit the rivalry between them for fittest PAX in the Region, but I will admitContinue reading "IPC ‘20 Week 1 RESULTS from 🍀The Garden🍀 9.1.20"

We gonna have a Garden Party at The O. The OG. Gloves. Coupons. Running shoes. 60 minutes to earn your Derby beverages. SYITG

Well my goodness! It seems @Leno and @Ladybird have quite a morning planned for us. Be advised, you will need a Coupon, Gloves, and Running Shoes?... something about 1000 reps of Bliss? Just Sayin.....SYITG

As the ponies prepare to make a "Run for the Roses", we will make a Run to the Crest to catch a great View.  We will mount a Coupon and Thrust our bodies across the finish line.  Bring gloves.  The key to winning this long race will be to keep the pace.  SYITG!

Epic morning Thursday @ The Station, 10 pax braved buckets of hailing rain delivered from the sky above....  Captain Crunchberry lead the attendance with flags in hand, Hush Puppy nicely backed in his truck “doggy style” with his head out the window, Pelican and Jolly Ranch rolled in, a brief comment was made about PelicanContinue reading "BB – Inferno @ The Station 9.3.2020 – Honey Do (VQ)"

If you know anything about Pelican and me, you know that we pretty much always see eye-to-eye. We both love the Cats and hate the Cards. We are both “Team Who Dey” and despise the steel curtain. Neither of us like to talk smack or bet on races, but we love the Derby so whyContinue reading "Pre-Blast Saturday 09-05-2020 – Pelican / Dauber Derby Day Co-Q @ The County"