Hear Ye, hear Ye! Cometh to thy Bridge on the morrow. Ye don't needs t' brin' anythin', o'l Cousin Eddie has ye covered. Grab an F3 buddy who hasn't seen the gloom while 'n come enjoy  it wit' yer matey Cousin Eddie.

Last year for the IronPAXChallenge there were 38 PAX from the Region who registered/participated & I Qd each of the four WOs in which the highest attendance amongst the four was 11. Why? Because the WOs are hard as shit & we ran the WO each week four times. Needless to say despite the higherContinue reading "IPC Training at The Garden’s Cliffs 8.18.20 BackBlast"

I've heard the rumblings of an invasion over at Posh for the past few weeks. I had to witness it for myself. So, when Stick Up made his way out to the County I was quick to coordinate a Q over at the Posh. I also realized it has been since mid-January since I hadContinue reading "Back-Blast – Incubator @ Posh – 08/17/2020 – “Fit for Men” Day"

I'm hitting the the Foundry for the first time since January and I'm pretty pumped about it. We'll be doing a typical "Heavy" style workout. Lots of reps (careful and controlled of course) and very little cardio. Bring your own weight (ruck plate or coupon will be fine). SYITG.

So, a little tardy in this back-blast. But, I decided to pick the Q up the night before because I wanted to venture back over to Chapel Lake BlackOps to pay those guys another visit...and, to make sure the FNG I headlocked the week before, Timeshare, continued to post! I decided to convince Crachit toContinue reading "Back-Blast – Chapel Lake Black Ops – Jolly’s Triumphant Return – 08/20/2020"

PAX: 17 with 3 FNGs Jerry McGuire (R)Crockpot Bull RiderDouble Down (R)FructoseCartmanAsian Zing (R)TidwellPelicanBoozerHushpuppyPewPewKimblePeterbuilt (FNG)Eephus (FNG again)Alfred (FNGLePew (Q) Today's Q was inspired by Holy Roller's incredible accomplishment three weeks ago. During Airplane's "You v. You" challenge at the Boondocks, he performed man makers for a consistent thirty-minute period of time. Conservative estimates put hisContinue reading "LePew’s Backblast from the County – 8/18"

Thanks to those who joined me for my first time leading at The Abyss.  Get yourself out to Long Run if you haven't done it; totally worth it, pack of Coyotes (who sounded really close) and all. PAX- Jitterbug (Q), Mr. Hat, Harbaugh, Stormtrooper, Flip Flop COP Mosey once around the playground; the SSH, Grassgrabbers,Continue reading "Backblast #TheMotivator 8/17/20"

Last week I led a Coupon filled WO that was inspired by Linus. I was still sore four days later. Because of that, I’ve decided that I need to do it again to get stronger. Don’t be a blockhead, bring gloves and a coupon to the Abyss tomorrow @ 0530.

PAX – 8/18/20 The Rooster @ The CountyA nice 70 degree morning gets us started...minimal chatter with low run expectations...surprise from Mr. Flynt! Old BayRonnie BeaverDeuceZimaBuschTigerGlen RossStingerLocoWindshieldBallboyNoShowSoft TopWhamoFleaLeft EyeLarry Flynt (Q) COP – 20x SSH 20 GG, 20 Imperial Walkers, Kendra Newmans THANG 1We broke up into two groups... Group 1: Mosey around the 'almost'Continue reading "BB- The Rooster @ The Mutt – 8/18/20"

You’re welcome Abacus. This backblast is gonna suck. But the WO/weinke was awesome. In all seriousness, glad your 2.0 Nunchuck is doing better. Pelican and I were glad to fill in as the Q. PAX - 8/13/20 The Agony @ The CountyJerry Maguire (R)Double Down (R)Lady Bird (R)TidwellNutty ProfessorWILDflowerPelican (Co-Q)Backflop (Co-Q) Before I start, IContinue reading "BB – The Agony @ The County 8/13/20"

FYI...This is not an epic backblast. This is just a backblast talking about HIMs getting better on a Saturday morning. Yes, I suck as a DJ according to Pelican. However, I do enjoy handing out some pain. PAX- 8/15/20 The Nest @ The CountyPelicanDauberMeter MaidJolly RancherAsian Zing (R)Apples 2.0Holy Roller (R)TidwellCatfishHoney DoBrown Tail (R)CrachitGQWILDflowerFockerBrown WaterDeVittoCaptainContinue reading "BB- The Nest @ The County, 8/15/20"

Bring your coupons to The County tomorrow. There will be no running, but I expect socially-distanced sweat-angels scattered throughout the pavement of the AO. Last week’s Q at the firehouse was a intro to what I have in store: if you’ve never done nuclears or hernia-poppers, come check ‘em out. SYITG!

This will be a run heavy WO. We will stop along the way for PT. Lace up your shoes and let’s get after it. No coupons needed. SYITG - Backflop Q

⬆️ Original IPC WO on the left & Modified IPC on the right ⬆️ The 2020 IronPAXChallenge is set to kick off in 2 weeks & tomorrow we’ll continue prep work at The Garden by running back another previous WO. However, I made a few modifications (pictured on the right) to the original IPC WOContinue reading "IronPAXChallenge Training at The Garden’s Cliffs 8.18.20 PreBlast"

It was another lovely Louisville morning coming into the park for a Friday morning grinding. YHC got there early to set up station and workouts to keep everyone socially distance while working throughout the morning. The Vets PAX on a Friday is 15-20 guys and the mumblechatter is on point. This Friday was THE exception.Continue reading "8.14.20 BB – The Chopper @ Vets"

Hills, hills, and more hills! My watch says 3 miles covered, most went even further.  This morning gave new meaning to the saying "up hills both ways".  In between hills we focused on doing work , including the normal, static, and explosive versions of merkins, squats, core. Nino, Huggies, Backflop, Sweet tart, Viking

Pax- Bring your ruck and a friend. We will be focusing on legs. Big Mo (Vets Park) 5:30-6:15 on Monday Morning. SYITG Early Birds Get- WORM

This picture pretty much sums it up.  No coupons needed. No gimmicks, balls, ships, etc, just hills and more hills. We don't get up for easy.

Wow - I haven’t been to Posh since January 6 (not counting North Posh). That’s a long time. So much has changed since then if you stop and think about it: changing of the seasons, COVID, another birthday for me, and a lot of other stuff for each of us. Oh, and let’s not forgetContinue reading "Pre-blast – Jolly Rancher Q – Incubator @ Posh – 08/17/2020"

Looking forward to my First Q at The Abyss tomorrow morning. Having not seen it in the daylight, I decided to go out there today with my M for a dry run; Now the M is a 7 day a week Runner/Body Pumper/Boot Camper. She is a beast, so I was a bit humbled whenContinue reading "PreBlast #TheAbyss 8/17/2020"

🕺🏼🕺🏼Tomorrow morning Jitterbug will have us dancing around The Abyss starting at 0530. Funky 🐓? Hokey Pokey? 🌩 Slide? Guess you’ll have to show up to find out. 🕺🏼🕺🏼

I guess the preblast scared a lot of people away this morning! Good thing those people didn’t show. We moved a lot of weight, worked hard, worked up a lot of sweat, and our hearts were beating out of our chests!! A lot of thanks to those THREE HIMS for coming out and not scaredContinue reading "8/15/20 @Yoshi, The O"

Preblast- come to the Ruiner for some fun in the sun, hard work, little chatter, and some hard work. Bring a sand bag and or ruck with all the weight you have for it!! Will have some fun and coffeehouse at the end

I heard the Friday Black Ops at The Garden is the hottest thing going in F3 Louisville (or at least I read that in my pre-blast). The Garden boys did not disappoint. After Pelican drew record numbers last week, I really did not know what to expect this morning but as I arrived it wasContinue reading "Back-Blast 08/14/2020 – Burpee 11s @ The Garden Friday Black Ops"

Once we start moving, we won’t stop until the bell rings. I’m recycling a WO that was pretty well hated the last time I brought it to Bayside; I figure the results will be similar this time around. Expect to sweat and to look goofy doing some of these hidden gem exercises.

Get ready for a great start to your Saturday. We will space out and use the entire St Als campus. Expect some running, interval and coupon work. We will hit every muscle group! Yes, even your neck muscles...SYITG, Backflop Q

Six HIMs graced the grounds of The Abyss on a misty Friday morning: Jitterbug (R), Flip Flop, Uncle Sam (R), Harbaugh, Squid, & Mr. Hat (Q). Not included: one raccoon who bailed before the WO began. Disclaimer, mosey, & COP. With the Iron PAX coming up, we did an older WO from that bank ofContinue reading "Gladiator Backblast 8.14.2020"