Tomorrow Saturday June 27 @ The Fog get a helping of @Deep Dish beat down with some gloom instruction from @Mr Kotter on the side. We team up to give you an experience that you can feel! Bring gloves and a coupon. SYITG!

I spin you right round.... running circles. 13 Pax Cratchit, Holy Roller (R), Brown Water, Harbaugh, Bulletin (R), LePew, Colonel Clink, Potter, Jolly Rancher, Handbook, Viking, Meter Maid,  Gisele (Q) Weather: 68 clear with the sun rising Disclaimer was given and an overview of the day as the last of the Pax showed. Started offContinue reading "BB: Gisele VQ @ Plesantville"

I appreciate Jewel getting me out for this Q.  It’s been a while.. Solid PAX of 9 came out this perfect morning.. Huggies Jewel Jimmy Neutron Minnow Nice and Slow Wide right Subprime Diane Dukes Husky (Q) Warm up -  20 Side Straddle Hope, Downward Dog, Merkins The Thang – Stack WorkoutRound 1 – 60Continue reading "BB – 6/26/2020 – Black Ops at the Garden"

PAX (14): Butcher, Flo Jo, Handbook, Jeter, Krillin, Loco, Mom Jeans, Pine Cone, Pixar, Russdiculous, Shyster, Tammy Faye Baker, Yoshi, Violet (Q) Warm Up: Mosey around the tennis courts on the running path to the large field behind the restrooms. Lined up on the sideline of the field near the rest rooms. Body Rotation (3Continue reading "Backblast 6.25 ToG @ The O"

Friday starts the weekend.   The Chopper starts your Friday.  Come out to the VET for a Vincent Q.  If you have a coupon or weight plate bring it.  We will push/pull, up/down and back and forth tomorrow morning.  SYITG - Vincent.

Not sure if I am the only one, but I always feel a sense of pride when someone reaches out directly to ask me to Q at a different AO. It is always an honor to lead the PAX of F3 Louisville, but when you're asked to travel outside your norm to Q, to meContinue reading "6.24.20 BB- The Escalator at the Abyss"

My VQ of Pleasantville will have you going in circles. Gloves if you don't like the feel of pavement on your hands. No Coupons needed.

We will regress in order to progress thru speed rounds. No coupon needed. Bring gloves and water if you want them. SYITG - Brown Water

I’ll be bringing the high intensity to the Station tomorrow. We’re gonna turn up the heat from bake to broil. Put your game face on...we don’t get up for easy. Bring a coupon and a winning attitude. SYITG - Backflop Q

A mysterious creature known as Jack Webb has been terrorizing AOs across F3 Louisville.  Although this creature was last spotted near the Holy Trinity School, it has a predictable migration pattern that moves through Seneca Park.  Come out in the morning to see if we can capture this beast in its natural environment.  Bring glovesContinue reading "Pre-Blast 6.25 Temple of Gloom @ The O"

The rain held out for the entire WO. But at 71 degrees, I almost wanted it to downpour. Some of the best workouts have been in the pouring rain. It was muggy one for sure! PAX - Bulletin (R), LePew, Cochran, Dauber, Holy Roller (R), Flip flop, Backflop (Q) COP - 25x SSH, 10x GG,Continue reading "Backblast – The Planetarium @ the Boondocks 6/23/20"

14 Pax ventured out and got better. Dauber, Jolly Rancher, colonel klink, holy roller(R), pelican, meter maid, boozer, backflop, wildflower, abacus, hush puppy, bulletin(R), Coleman, Airplane -Q Introduction was made and disclaimer was given. COP: 21s SSH and burpees The Thang: AMRAP: Sadies, Man Makers, Merkins, flutter kicks. Compete each exercise until failure, then runContinue reading "Foundry Back Blast 6/24"

I've been missing the gloom and you HIMs! We're going to have a pretty nice little Wednesday. We're going to go to the bridge, do some boyos, maybe head over to the fountain. I don't know, I don't know if we'll have enough time.SYITGDeep Dish

I posted at The Abyss for the 1st time last week... what a place. Looks like we are going to have a great morning weather wise, which means the sunrise over the lake will be unmatched by any other AO in F3Louisville. So come out and see what all the hype is about. Bring aContinue reading "6.24.20 Pre-Blast @ The Abyss w/ Jewel"

Crock Pot invited me out to Q the Loco and I took him up on his offer.  Pax (18) included Little Jerry, Meter Maid, Jolly Rancher, Uncle Sam (R), Jerry Maguire (R), Captain Crunchberry, Overflow, Tidwell, Cratchit, Hush Puppy, Boozer, Alexa, Pelican, Asian Zing (R), Crock Pot, Launch Pad (R), Double Down (R), and PopeContinue reading "Backblast – The County – 6.23.20"

It’s high time I got the Q juice flowing again. Russ needed help so I’m happy to be filling in at the Bag of Wrenches tomorrow morning. We’re going to cover some ground but not a lot at once. No coupons but your hands will meet concrete. Brings gloves, a will to work, and aContinue reading "Preblast: 6/23/20 – Bag of Wrenches @ The O"

The Backflop lights will be back on display tomorrow at The Boondocks (Peggy Baker park in Crestwood). Come out for a full body burner. We will work ALL muscle groups. You will burn a ton of calories and I promise you will sweat profusely. Bring a coupon. SYITG - Backflop Q

Q: Diablo PAX: (10) Worm, Meatball, Cousin Eddie, Harbaugh, Plumb Bob, Vincent, Tool Time, Wingnut, Diablo (Q) The Plan: PAX had every opportunity this morning to do 1 More Rep. Most got after it! Not naming names, apart from mentioning that Meatball evidently procured some solid new preworkout powder from one of his cousin's blackContinue reading "Diablo BackBlast from The Big Mo at The Vet 6/22/20"

11 HIM's joined me in the muggy gloom Saturday for a Ruiner style beatdown.  Nugget, Handbook, Yoshi, Violet, Tammy Faye, Pope, Loco, Tureen, Glen Ross, Fall Guy (RR) and Vincent (Q) put in a solid hours worth of work.  I gave the disclaimer and moseyed to the tennis courts for COP because the parking spacesContinue reading "Back Blast – 6/20 the Ruiner"

It was a typical morning in the Ohio River Valley. In the 70's and sticky at 5:30am. Weather looked iffy but since Deep Dish was not Q'ing today we all figured the rain would hold off for a while. It did and the morning turned out to be quite nice. PAX:Jitterbug (R)Double Down (R)Bob RossNumberContinue reading "6/22/20 BB The Incubator @ The Poshlands"

Come on out to The County tomorrow at 0530.  Bring coupons and gloves if possible and be ready for a good ole bootcamp style whoopin'.  SYITG

Great morning for a workout-the morning after Father’s Day when you are either full, hungover, tired or all 3. Also, apparently clocks stopped working as about 30% of the PAX were late or didn’t show. Not going to names but as we started COP we had to dodge Bulletin, then WILDflower and finally Holy RollerContinue reading "BB-Pelican Q North Posh 6.22.2020"

Someone get me a gold medal, as this is two BBs in a row. The HIMs @ The O this AM: Gru, Tin Cup, and Mr. Hat (Q). Disclaimer. Five BOYOs. Mosey. SSHs, stretches. Thang 1: we split up a 100 burpee set with one HIM running to one lamppost and back. Thang 2: weContinue reading "The O Backblast 6.22.2020"

We will be get moving early and carry that momentum through the rest of the morning. Running shoes and gloves, no coupons. SYITG! -Stick Up

Happy Fathers Day to all the HIM out there in F3 Louisville. Come out to North Posh to work off those steaks and beers you so deservedly enjoyed this weekend. No coupon needed and be ready to run. SYITG Pelican