The Scene: 63 degrees - perfect day to be on the move. 9 hungry PAX: Bunghole, Cousin Eddie, Meatball, Nutty Professor, Tony Malito, Whitney (R), Worm, Vincent (R), Fertile Myrtle (QIC) Welcome/disclaimer Warm-O-Rama PAX numbered off and took a Capri lap around the monument Good Mornings (15 IC) Tappy Taps (15 IC) - straighten upContinue reading "Backblast – 8/5 The Tank with fertile myrtle"

You know when a good idea turns into a bad one. Well, that was my Q at the Foundry this past week. I thought it would be clever to inchworm all the around St. Als (.5 mile) and stop along the way for some PT. Not a good idea and more on that later. PAX:Continue reading "BB – The Foundry @ The County 8/5/20"

What's the sound of Artillery! Boom, Boom! Come out to the O to use an "Old Cannon" as well as learn a little about "The King of Battle".  Bring your running shoes.  No coupons needed but I would recommend gloves as your hands will be on the pavement.

Another beautiful crisp morning! Man this early August weather has been uncanny!! HIM's have been soaking it up all week. PAX: Holy Roller (R), Focker, Colonel Clink, Malpractice, Porkchop, WILDflower (Q) Started with a warmup lap around the "circle" with a few merkin stops (20 each stop)...moseyed w/ coupons down to amphitheater. Circled up.... MonkeyContinue reading "BB 8/7/2020 for Pleasantville w/ WILDflower"

It’s was a cool crisp morning when YHC arrived at the Abyss. Since there was little prep work for the WO, I sat on a bench and looked at the stars. Shortly, Uncle Sam arrived. We chatted and waited for more PAX to show up. As the minutes ticked away, I was thinking that itContinue reading "Backblast: 8.7.20: Harbaugh Q @ The Abyss"

It's Friday. Holy Roller needed a Q. You don't say NO to that man. We will work. We will work for the weekend. Bring yourselves and a COUPON for a solid full body beatdown. STITG - WILDflower

Total body beat-down with some running.  We will be keeping our distance social, so bring gloves and a coupon.  There are some coupons at the Vet if you need one but remember Tony Malito takes cash only.

Backblast @The County 8/6/2020 Asian Zing Q Pax: Dauber, pew pew,  Metermaid, LePew, Cochran, Backflop, Tedwell, Jitterbug, Cousin Eddy, Gisele, Jerry McGuire, Whiskers, Uncle Rico, Fruitose, Cartman, Little Jerry, launch Pad, Double down, Devito Weather- nice cool 64 Disclaimer was announced followed by a short mosey COP: 20 SSH 12 grass grabbers 15 toy SoldiersContinue reading "Backblast Agony @The County 8/6/2020 Asian Zing Q"

My apologies for not posting this sooner, as I had it 85% completed when I bumped up against a previously scheduled "family-only-screen-free" lake trip vacation. Here's a wildly distorted recap of the workout: PAX: 10Brown Tail (R)Stick UpPelicanMalpractice (FNG - welcome!)Holy Roller (R)TidwellJerry MaGuire (R)FockerGiseleCrock Pot (Q) Weather: 72 deg F, 50 % RH. Disclaimer/FNGYHCContinue reading "Back Blast “Worst Workout Playlist EVARRRR” 30-Jul-2020 Thursday the Agony at the County 05:30 Crock Pot Q"

This morning was another great day in the gloom.  Flip Flop must have been equally as excited about the crisp weather, because he showed up at 5:28am vs. 5:29am.  Spent some time yesterday planning the workout and decided to have a little trivia fun with the PAX who dared to show. PAX: Flip Flop HolyContinue reading "Back Blast – Jolly Rancher’s Trivia Day for WHAS Crusade for Children – Inferno @ The Station"

Come out to the Abyss and help us celebrate 3 years of Mr. Hat. Shhhhhhhhb... it’s a surprise. Bring a coupon. And gloves. I can’t promise you’ll leave happy, but you will leave better.

This is what I remember the hill looking like at the Garden. After Friday it will be etched into my brain. Get out and get better with me tomorrow. No coupons needed, may want gloves. SYITG Pelican

Every non-profit organization has been challenged with key fundraising events being cancelled, postponed, re-purposed or re-imagined in light of COVID-19 [which, by the way, sucks].  Unfortunately, the WHAS Crusade for Children is no different with the delay of their annual telethon happening this weekend, August 8th and 9th. As a member of a local fire departmentContinue reading "Pre-Blast – WHAS Crusade for Children Q with Jolly Rancher – The Inferno @ The Station"

Come on out to the Temple of Gloom tomorrow morning for a Vincent Q.  I have done a boat load of burpees the last two days so you won't have to worry doing any tomorrow.  You also will not need a coupon tomorrow.  We will do some basic exercises, running and as always, core work. Continue reading "Vincent -Q T.O.G @ the “O” 8/6/20"

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"