Also known as Pelican’s birthday Q. I was super excited to plan my bday Q and even more excited when some of the hard commits started rolling in. A couple of FNGs were slated to attend and the weather couldn’t have been better. I stayed up late working on a playlist that was full ofContinue reading "BB-GROWRUCK infomercial at the Loco at County 8.4.20"

According to the Weasel Shaker, which I'm sure is 100% accurate, tomorrow will be my 400th post. Come celebrate with me as we do 400 of something. Mostly lifting of your own body weight, not a whole lot of running. You will get better! Come over to the Sunny Side and join us. Plumb Bob

PAX: Nino, Nice and Slow, Double Down, Focker, Bull Rider, Tidwell, Stickup, and Captain Crunchberry (QIC) Weather: High 60's. Disclaimer: I'm not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. COVID-19 is a real thing. If you feel sick, go home, keep yourContinue reading "Backblast – The Bridge @ Posh – 8/5/2020 – Captain Crunchberry Q"

8 gathered to get better in preparation for the October GrowRuck event. Are you signed up yet? OJ - Q PAX: Handbook, Wide Right, Russdiculous, Violet, Motor Boat, Tool Time, Jewel Simple, effective, hard 6 Rounds 5 Ruck on Merkins 15 4 ct Flutter Kicks 25 Squats 1 Min Ruck on Plank 1/4 loop withContinue reading "8/5 RUCK PT Black Ops at the O."

We’re gonna “inch” our way around the county tomorrow with several stops along the way. Bring a coupon and gloves. It will be a good mix of weights and running. Can you make it around the school before time is called? We shall see. SYITG - Backflop Q

When Russdiculous (still the greatest basketball player to wear the #2 in NCAA history) asked me to Q, I couldn't wait. First time Q'ing at the O. I wanted to keep us moving and make it hard (bc that's what us Garden PAX are used to), and because I just got back from vacation andContinue reading "Bag of Wrenches – 8.4.20 w/ Jewel"

QiC: CI Pax (16): Little Jerry (R), Nice and Slow, Nino, Huggies, Subprime, Star Child, Natty Light, Jitterbug (R), Bull Rider, Jimmy Neutron, Double Down (R), Huskie (R), Crop Duster, Uncle Rico, Wide Right, CI Conditions: 62*, 100% humidity. Dew Point must have been at temp b/c it was foggy. Learned something already if youContinue reading "The Cliffs Backblast 8/4/2020 – Resilience On Display"

It's been a loooong time since I almost had my Lou VQ ITG and instead ended up Qing one of the early zoom wo's. Tomorrow is the day and we've got some work to do. Everything begins with cardio, so we'll plan on getting our heart rates up and stretch our VO2 max. Whether youContinue reading "8/5 The TANK with fertile myrtle"

Tomorrow we will cover ground, we will work the upper body, core, and legs.  Coupons needed, gloves if you want them.

I had to adjust my alarms a little bit this morning to make sure I would rise from the fartsack in time to meet up with Captain Crunchberry to clown car across the river.  Google Maps told me 28 minutes to Chapel Lake Park from my house - so, decided to schedule the clown carContinue reading "Back Blast – BlackOps at Chapel Lake Park – 08/04/2020"

I’ve been actively coming out to F3 workouts for 1 year + and had never been to the original spot where it all started in Louisville. I was greeted by some new F3 brothers I’d never met before. They were super welcoming. I was excited to bring them some County flavor. PAX - Aerobie (R),Continue reading "Back-blast 8/1/20 The Ruiner @ The O"

It's been well over year and the *soreness (read *disappointment) from my last Q at the Cliffs has worn off, so much so that I've been invited to lead a workout at the Cliffs. If, like me, you're not sure where that is, here's a handy link: https://lmgtfy.com/?q=F3Louisville+locations We will run (or you can walk,Continue reading "Cliffs Preblast – No Yoga on 8/4/2020"

I get it:  the name of our region is F3 Louisville...not F3 Southern Indiana. But, as much as we like to poke fun at our neighbors to the north [or, maybe that's just me?], they are part of Louisville just as much as I am because I don't even live in Jefferson County.  So, callContinue reading "Pre-Blast – BlackOps at Chapel Lake Park with Jolly Rancher – 08/04/2020"

Ah, its 5:28 am on a cool and breezy Monday morning (Finally!) The temp was perfect and the PAX was ready for whatever was coming. 16 brave souls showed up looking forward to a beatdown that was sure to have us all feeling it for days to come. PAX:GypsyHuggiesNice and SlowNinoDouble Down (R)Uncle RicoMr. HatRippleSchotzieJitterbugContinue reading "8.3.20 BB The Incubator @ Poshlands"

I'm bringing a taste of the hardest working AO in the region to the O. There may not be hills like The Garden has, but we will make due without them. Bring a coupon, gloves, and get ready to WORK. SYITG - Jewel

Was searching for batteries this morning so I only had 10 minutes to get set up, and came running back up the hill at 5:29 to get us all moving after setting up 6 stations (yes, on the hill). Warm up and stretching included: Slow Coupon CurlsDownward Dog w/ CouponStretch behind head with CouponCoupon liftContinue reading "8/3/20 BB- Holy Roller @ North Posh"

Join me at the County for a Pelican party. I’m getting a new F3 # tomorrow so come celebrate with me. Need gloves and coupons. SYITG Pelican

So excited to Q this one. VQ for North Posh. I'm imagining the beautiful hills and building coupon buildings, or at least getting the coupons in the right place on the hill (the architect in me). Gonna be "fun" and "memorable". Oh, bring coupon and gloves. Burpees? nope, we have coupons, those are called ManMakers...Continue reading "PB- North Posh (gardens) 8/3/20 – Holy Roller Q"

Bring your gloves as we are going to sharing some of the old coupons - tractor tire, sledge hammer, sandbags, etc. Bring a weight or coupon if you have them so we can add to the circuit. SYITG SnowDay

It all started last night...I had a dream that I was getting ready for a scuba dive and it was cancelled so I lead an F3 workout (the next best thing). While Q-ing everything was going wrong, my counts were off, I couldn't remember what exercises we were doing then I came to my sensesContinue reading "08/01/2020 Mary Good Time – The Max @ Bayside"

PAX:  Back flop, Mr Hat, Flip flop, Uncle Sam (Q).   Conditions:  Perfect for a work out- upper 70s, sight drizzle, but dark.  Our one light at the Abyss is out and with the clouds blocking the moon it was really dark.  I originally planned to set up a baseball diamond on the road toContinue reading "7/31/20 BB The Gladiator at the Abyss"

Seneca brings back old memories of my cross country days. I remember witnessing Bobby Curtis (03’ St. X grad) running a 5k in 14:44. It was quite a thing to witness, except I was roughly 2 minutes behind him on most race days. That said, we will incorporate a few CC exercises, run and addContinue reading "Pre-blast – The Ruiner @ The O 8/1/20 07:00"

Mary usually makes a brief appearance in the gloom usually after the main thang has been accomplished. Tomorrow she will be with us for quite some time. It’s not too late (or maybe it is) to tone them abs for the last month of summer. Let’s get after it in the AM. No coupon needed.Continue reading "08-01-2020 Pre-blast The day Mary came to The Max@ Bayside"

Technically, my 2nd Postiversary is on Sunday, August 2.  But, I'm like a giddy little school boy who wants to celebrate early vs. late and was too lazy to schedule a BlackOps on a Sunday.  Plus, The Nest [surprisingly] was open so I jumped on it early. This weekend is the Outrunning, Outbiking, Outgolfing, orContinue reading "Pre-Blast – 2nd Postiversary Q with Jolly @ The Nest – 08/01/2020"

PAX: 12BackdraftBuschhhhhFridgeFleaPlumb BobDojoLeft EyeFall Guy (R)DigiornoZimaTin CupCrock Pot (Q) Weather: 70 deg, low humidity. The weather was refreshing compared to that of the past 14 days. DisclaimerYHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on yourContinue reading "Back Blast “Memory Games” 29-Jul-2020 the Blender at the Mutt Wednesday 05:30 Crock Pot Q"

Q: Diablo PAX: Stick Up, Leno, Lady Bird, Whitney, Nutty Professor, Cousin Eddie, Worm, Diablo (Q) YHC arrived early on a rainy summer Friday morning to enjoy some mumblechatter and to get in some extra stretching, as it’s been a long week. At 0530 sharp, we got moving. Here’s what we did: Easy mosey overContinue reading "Diablo BackBlast for The Vet 7/31/20"

Today we did a modified Murph at the Firehouse with 15 PAX. I was fortunate to meet flip flop again for the fifth time, he’s an amazing guy and been an FNG every workout for the last two months in my mind. Attendance: Brown WaterBackflopHoney DoJolly RancherHush PuppyLittle JerryDouble DownAbacusCochranBulletinFlipflopCaptain CrunchberryMetermaidFungiLe Pew (QIC) I wasContinue reading "The Station’s BackBlast from 7/30 – LePew Q"

Really looking forward to my 2nd Q at Pleasantville tomorrow. It is a hidden gem; and as they keep building stuff in Norton Commons, we keep getting more stuff to jump around on.  No Coupons needed; I'd recommend gloves cause your hands will be touching the ground some. About a 30% chance of rain, soContinue reading "PreBlast Pleasantville 7/31/2020"

This baseball season sucks with no Bats games.  Tomorrow at the Abyss we’ll play old school street baseball (while maintaining safe distances!).  We’ll keep moving the whole nine innings, run the bases and exercises will of course include Nolan Ryans at some point.  No rain outs in street baseball so the inclement wx plan isContinue reading "PB 7/31 The Gladiator at the Abyss"