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"

It’s been a minute since I’ve led a workout. Needed to get back after it. Elbow is all but healed up and I always try and look for an opportunity to lead on my birthday. Another year, and another chance to push myself and get better. OJ - Q PAX: Handbook, Russdiculous, Tron, Nanmoore, AerobieContinue reading "7/30 Backblast at the O. #templeofgloom"

First and foremost, man was it great to get to lead the PAX again this AM! Been too damn long. Nice morning with a "little" break from the humidity....or so it seemed. Reminded the PAX that we need to keep our distance this AM. PAX (9): Hushpuppy, Browntail (R), Launchpad (R), Pelican, Holy Roller (R),Continue reading "BBlast for 7-29-20 FOUNDRY w/ WILDflower"

Once again getting caught up on Backblasts and realized one was missing....This will be short and sweet; I promise to do better. Thanks to the PAX who joined me.  Saturdays are a great day to Post at Posh.......Hint Hint Jitterbug (QIC),  Minnow, Drysdale, Stick Up, Buzzsaw.    Theme was a series of 3 Exercises in successionContinue reading "BackBlast The Fog 7/25/20"

Just the two of us, we can make it if we try. Just the two of us, Plumb Bob and I. You may think you’ll be infringing on my and Plumb Bob’s time alone together by showing up to post at the Chapel Lake Park BO in Southern Indiana, but that couldn’t be farther fromContinue reading "Pre-blast – 7/30 Chapel Lake Park BO- Grinder Q"

Yooooooooo! SUNDAY SUNDAY SUNDAY!!!!! Come see your boy Malito at the Garden tomorrow for some extra lovin’...bring a coupon, gloves and a can do attitude.

This was the first photo I used on WordPress for my VQ nearly three years ago. If you come to the O tomorrow, bring a coupon. We’re going old school. Syitg -OJ

I have been listening to Jocko Willink’s podcast quite a bit lately and he’s inspired me to honor our brothers and sisters in the military. Here’s a link to his most-recent episode: https://podcasts.apple.com/us/podcast/jocko-podcast/id1070322219#episodeGuid=062a3862-aa98-4590-ba01-22ce8463b24f Tomorrow, the PAX are going to work like Frogmen at The Station: gonna be a full body beatdown. Coupons will be used.Continue reading "PreBlast LePew @ The Station 7/30"

What meal is in the Crock Pot? Tomorrow's workout is aptly named. The Agony will be what happens to your ears as I make my attempt at taking Dauber's title of "Worst Workout Playlist" by featuring the great(?) artist Parry Gripp. I expect at least one of these songs to be stuck in your headContinue reading "Pre Blast 30-Jul-2020 Thursday the Agony at the County 05:30 Crock Pot Q"