I think it's been over 6 months since I've led an official workout. It's time to dust the cobwebs off the weinke and get back after it. The workout will be a full body, HIIT, you vs you workout. It will allow for plenty of spacing and will be COVID friendly. No coupons, but youContinue reading "Loco 7/21 PB – Alexa 2yr Postiversary"

Holy crap it was hot and humid this morning.  Props to the 8 PAX who joined me at North Posh, particularly since the pre-blast was clear that we would be running hills.  I got to South County pretty early, but Stormtropper was already there. It has been a while since I had seen Trooper ITGContinue reading "Back Blast Monday 07/20/2020- North Posh Countdowns #beastmode"

It's a crazy world we are living in these days. Politics, racial tensions, pandemics, coin shortages...Just when you thought you'd seen it all, I'll be making my Boondock VQ tomorrow morning. Over three years of doing F3 I've pretty much stayed within the confines of the St. Mathews bubble. But after my recent move, I'veContinue reading "7/21/20 Pre- Blast Geppetto Q the Planetarium at the Boondocks"

My first trip to the O is tomorrow, be ready for a full body workout. Coupons and gloves are needed. If I can’t find the meet point just run around in circles until I show up. That’s basically what I do for COP anyway. SYITG Pelican

Come out to "The Incubator" and experience the first Violet led workout at Poshlands.  This workout is forcing me out of my comfort zone and rest assured you will be out of your comfort zone as well.  The plan is for a dynamic warm up, some HIIT rounds and of course some running.  No couponsContinue reading "Pre-Blast 7.20 The Incubator @ Poshlands"

If you were not able to make it to  Convergence on Saturday, get out to North Posh on Monday 0530 for a little taste of what you missed. If you were at Convergence, I know your pumped for a variation on my station Q from Saturday. No coupons needed. We gonna run some hills and workContinue reading "Pre-Blast Monday 07/20/2020- North Posh Countdowns"

Beautiful morning at The Station as always. Co-piloted for Airplane at last minute - because I love Qing. But, I didn’t realize it until now that I think this is the second time I’ve now subbed for Airplane on his last two scheduled Qs. I asked him again if he had a weinke as heContinue reading "Back Blast – Station @ Inferno – 07/16/2020"

Most of you know that I have a love for Tom Brady, heck my name is Gisele and when I was given that name I was excited. Your workout name shares a name of the beautiful wife of Tom Brady? YES the GOAT, who was drafted in the 6th round. My love for Tom BradyContinue reading "BB: 7/16 The Agony"

Three HIMs stretched it out @ The Abyss. PAX: Uncle Sam (R), Flip Flop, & Mr. Hat (Q). We did some downward dogs, cobras, and attempted a crow or four. We saw a deer right in front of us by the boat dock and watched the beautiful sunrise over the lake. If you've never beenContinue reading "Gladiator Backblast 7.17.2020"

So...for the past couple of years we’ve done a Spring Convergence around April 22nd in celebration of the establishment of F3Louisville & a Fall Convergence around the end of the October. Obviously a Convergence in April was not an option in the midst of COVID-19 pandemic so the event was pushed to July. The hopeContinue reading "**CONVERGENCE at The O 7.18.20 Pre-Blast**"

The last time Focker Q'd he was at the Boondocks and it rained 65" according to those that Posted that day. Must have given him some inspiration for his Q tomorrow at Pleasantville. Bring your dive fins/swim fins/flippers he says. (I don't have any but he says we won't be left out if we don't)Continue reading "PB: Focker Q – 7/17 Wisteria @ Pleasantville"

Convergence is Sat, so tomorrow at The Abyss we will do some yoga. This won't be just sitting with your legs criss cross applesauce the whole time. It will hurt some, but it will do your body good. We will start a little later to give some of you extra time to come all theContinue reading "Gladiator @ The Abyss Preblast"

The workout was focused on “Bear” related exercises or exercises to get away from a “Bear” PAX (4): Flo Jo, Krillin, Tammy Faye Baker, Violet (Q), ) Warm Up: Mosey to CAL Body Rotations (neck, hips, kneed and ankle, arms) x 5 each direction 15 seconds high knees, 15 seconds butt kicks 10 x GrassContinue reading "Backblast 7.16 Temple of Gloom @ The O"

I was fired up for the basketball tryouts at the Abyss. Figured after the debacle that was the Boondocks tryout we could only go up. My jersey even got an upgrade-my name on the back. Custom jerseys aren’t as hard to make as I thought, I’ll have to talk to the NBA store to helpContinue reading "BB-Pelican Q-Basketball tryouts @ The Escalator @ the Abyss 7/15/20"

Calling all HIMs! It doesn’t take much to get up that extra few minutes early and cross the river to work out with your buddies. Plumb Bob and I are pros. Hell, if you come out to my Q tomorrow, I’ll reimburse your toll. HL a Southern Indiana friend and bring them with you andContinue reading "Pre-blast- BO at Chapel Lake Park – Grinder Q, 7/16/20"

Bears will be on the attack tomorrow in Seneca Park.  Come out to "The O" to fend of the beast or use a BLIMP to escape.  SYITG.

75 Days ago my football loving heart was shattered. Tomorrow we will be correcting perfection. We will do some partner work at a social distance. Review stats that could have been better and try and rid the lasting image of Tommy's last throw, an interception, as NEPTB12.

I’m not feeling creative enough to write this, but did you know that 40+30+20+10=100? Why do I ask? Come out to Bayside in the morning to find out the significance of 40 & 100 and to see just how much sweat we can generate from those two numbers!

It has been a while since I have been to the Foundry. Wednesday Mornings DeVito and I have been doing a Black Ops County Ruck well before the sun comes up. If your gonna show back at the Foundry come in hot at 5:28 and Q. 6 Pax starting off the day strong: Holy RollerContinue reading "Back Blast – Foundry @ The County 7/15"

9 HIM’s worked hard and got better. Stretched and went for a mosie. Did some leg work and lots of planks! Threw in some burpees and wide spread push ups. Ended the beautiful morning with 10 minutes of core work. Thanks to the men that came out, work hard, and started their morning at Vets!

I hate Mondays. I’m not sure why but it’s just hard to get up and get motivated. But, Monday is also weigh in day for the #weightright challenge. And that means one last chance to burn off some calories before weigh in (don’t worry - I’m always consistent in weighing in after working out...so itContinue reading "Back Blast – Silo @ North Posh – 07/13/2020"

We will work hard, get a good sweat in and get that heart rate going. Come out and get better. See you out there. No weights needed just a can do attitude!

PAX: Focker, Holy Roller (R), Cochran, Le Pew, Backflop, WILDFlower, Geppetto, Dauber (Q) The weather was perfect (low 60s, no humidity) as the PAX arrived and gathered in eager, almost giddy anticipation for their Boondocks tour.  I collected tour tickets, gave disclaimer (confirmed by PAX) with an extra reminder on keeping our distance, and we setContinue reading "Back Blast Tuesday 07/14/2020 – Tour of the Boondocks"

Bring your ruck and a can do attitude. I’ll bring the other toys to help get us prepared for October’s GrowRuck Event. SYITG

I could not sleep last night.  I woke up at 2:15 and tossed and turned until the alarm went off at 5AM. It was not due to "Q" anticipation, I have Q'd enough to not even think about it.  It was not because of B-day anticipation either.  Lord knows I have had plenty of themContinue reading "BB – Vincent B-day Q @ the Rooster."

If I was a basketball coach I’d be a lot like Shooter-drunk all the time and you’d never be sure if I’d show up or not. For tomorrow at least you don’t have to worry about that—I think. Going to try to find out how the Long Run Park all stars compare to the PeggyContinue reading "PB-Pelican Q 7/15 The Escalator @ the Abyss"