Sinatra Tabada Come on out to the Boondocks tomorrow morning! We’re going to have an old school beatdown with classic exercises while listening to some old school Sinatra. “Life is a beautiful thing, as long as I hold the string!“ Coupon workCurlsSquatsOverhead PressSkull Crusher V UpsMan Makers “Ask the local gentry, and they will sayContinue reading "Boondocks PreBast – LePew 6/16"

Lets GO!!!!!! Start the engines, sound the trumpets, dust off the rucks, GROWRUCK and F3Nation are making a stop in Lousiville for GROWRUCK 21! Thats right, the home of Ali, Churchill Downs, and the F3FunFactory, will welcome HIM from around the nation for a little leadership and CSAUP. Mark your calendars for October 9th -Continue reading "GROWRUCK 21 Louisville PreBlast"

Tomorrow at The Loco you will need a coupon and gloves (optional - but suggested.)  We will review a few of life's lessons taught to me by a dear friend, Douglas Coughlin.

BEWARE ALL WHO ENTER THE FOG...or something like that. There aren't many better places to start a Saturday off than The Parklands. It provides for some incredible scenery...and a nice sunrise. The weather was perfect. PAX - 11Jitterbug (R)Number 2 (R)Ladybird (R)Nice and SlowDiane DukesStick UpMaxiPKTinderfootDrysdaleJewel QIC Quick Mosey to the coupon lot for COP:Continue reading "BB – The Fog @ The Posh 6.13.20"

Come start your Monday with a BANG! The Backflop lights will be shinning bright at North Posh. We will run a little, and work a ladder up, down and all around. You will have fun. I promise there will be nothing in the tank at the end of this gauntlet. No coupons needed. Lace upContinue reading "Preblast – North Posh 5/15/20 @ 05:30"

Tomorrow we will get after it 530am sharp. We will see what we can cram into 45 minutes of work. Have running shoes and some gloves. SYITG! -Stick Up

PAX: Coleman, Le Pew, Abacus, Gisele, Cratchit, Tiny Tim (2.0), Tidwell, Meter Maid, Rocky, Jerry Maguire, Bus (2.0), Brick (2.0), Trekkie (2.0), WILDFlower, Holy Roller, Pelican, Jolly Rancher, Fun Dip (2.0), Ma Bell, Hush Puppy, Asian Zing (for a little while at least), Devitto, Dauber (CO-QIC) Captain Crunchberry (CO-QIC) Weather: Mary Freakin Poppins. Practically perfectContinue reading "Backblast – The Nest – 3/13/2020 – Co-Q Captain Crunchberry and Dauber"

I arrived at the amphitheater about 5:23 and saw Hush Puppy practicing for his race tomorrow by driving laps around Pleasantville. And that was it, didn’t see anyone else but then 3 minutes later the PAX started rolling in. Thanks to Captain Crunchberry for bringing a couple extra coupons for those who didn’t have one.Continue reading "Pelican BB-Wisteria @ Pleasantville 6.12.20"

Well, not really I will be around to some degree. Know in the am there will be several things that have been "Glauc Q specials" from the past.. Including.. some random music, ab o rama and basically a bunch of fun stuff Bitter sweet.. my heart hurts on many levels leaving you fine HIMS HopeContinue reading "PB: 06/13 Glauc Q “The last hoo rah”"

Get out to The County Saturday at 0700 to celebrate Captain Crunchberry and Dauber's one year Postiversary.  We are pumped up for this Co-Q and have been working on it tirelessly to ensure it runs smoothly...or is a complete debacle.  Either way, you don't want to miss this opportunity to get better while we take a walkContinue reading "Pre-Blast Saturday 06/13/2020 The Nest @ The County – Captain Crunchberry and Dauber Postiversary"

I missed the pre-blasts and back-blasts during the quarantine period. It’s good to be able to acknowledge and memorialize all of the CSAUP things we do in the morning. Weather was great. PAX participating included: Brown WaterColonel KlinkFockerTidwellCratchitMa BellJerry Maguire (R)GiseleLaunchpad (R)CochranLe PewFungiStick UpBulletin (R)Jolly Rancher (Q) Time was called at 0530 and announcements andContinue reading "Back Blast – Agony at the County – 06/11/2020"

PAY HEED ALL WHO ENTER, BEWARE OF THE FOG!!! When Mr. Kotter made a plea to the PAX at the Incubator Monday for someone to pick up the Q at the Fog this weekend, I couldn't not hook the man up! He's like, the realest, nicest guy out there... so, you're stuck with me. Also,Continue reading "6.13.2020 @ The FOG"

I missed out on the last PK Q and heard that I had missed out on something great.  Everyone I talked to after his last pre-blast kept talking to me about it.  I do not want to make the same mistake again, so I will definitely be there for the next PK Q.  Come onContinue reading "Pre-Blast 06.12.2020 PK at the Chopper (Vets)"

Start your weekend off right with me tomorrow. Come out to Pleasantville and bring a coupon/weight, gloves and maybe your running shoes but for sure shoes. Weather looks great! SYITG Pelican

One year ago today I showed up at The Garden. I was head locked by Frosted Tips , who had an amazing sales pitch. Show up at 5:30 am and work out with a bunch of guys. But the price was right. Oh, and after your first visit, they’ll give you a nickname. Thanks UncleContinue reading "Harbaugh’s 1-year Postiversary @ Cloverfield:6.11.2020 BB"

Just another morning in the Ohio Valley. Muggy, humid, 79 degrees at 530am. There were talks of how good the rain would feel if we could get some. Again, a beautiful morning to get some work done. Pax: Minnow, Uncle Sam, Nice and Slow, Frosted Tips, Nino, Squid, Mr. Hat, Stick Up (Q). After theContinue reading "6/10/20 Back Blast: The Abyss"

Bring a coupon. And a desire to get better. And a friend.

It's been a while since I had to write a pre-blast...so long that I had to hack into my own account as I forgot my password.  Clearly, I prevailed. And, the good news is I didn't forget how to lead a beat down having led several over the quarantine period.  So, come on out andContinue reading "Pre-Blast – Jolly Rancher Q – The Agony @ The County"

PAX 17: Handbook, Larry Flynt, Cowbell, Buschhh, McAfee (weighted), Tin Cup, Glen Ross, Fridge, Fall Guy (R), Noxeema Jackson, Wham!, No Show, Russdiculous, Schyster, Pope, Plumb Bob, Old Bay (Q) Conditions:  72*, a bit humid.  Like, bat-wings humid Disclaimer, and off we go for a quick mosey around the glorious campus of Holy Trinity COP: SlaughterContinue reading "Blender back blast 06/10/20 – Old Bay"

Guess who is the Q tomorrow at The Bridge at Posh....This Guy! We will move, then work, move, then work, move, the work.......SYITG   Jitterbug

Where: Basketball courts When: Wednesday 5:30am What: Complete Workout chalk full of running and strength building movements Why: We have to ability to do it. SYITG!! -Stick Up

Let's see if I can remember how to do this back blasty thingamajig. PAX 22: Tron, Glen Ross, Buschh (R), Red Roof, Violet, Vincent (R), Handbook, Russdiculous, Nino, Long Snap, Seabass, Nugget, OJ, Backdraft, Mayberry, DiGiorno, Geppetto, Tureen, Minnow, Nice and Slow, Wham!, Old Bay (Q) Gear:  Target shorts, Target shirt, F3Lou Buff, ASICS GelContinue reading "Back Blast – Old Bay back at Seneca 06/06/20 for Da Ruiner"

Conditions: Clear and a bit muggy with a fantastic sunrise PAX: LePew Jolly Rancher Dauber Cochran Harbagh Bulletin Focker Brown Water (Q) Disclaimer, short mosey, SSH, Runners Stretch, Kendra Newmans, Micheal Phelps, & Grass grabbers. Tabata Style Workout - 4 rounds of each exercise, 20 seconds of work and 10 seconds of rest (felt likeContinue reading "Brown Water Q Planetaruim @ Boondocks 6-9-2020 Backblast"

Kilo family on 35th birthday In my preblast I wrote about a 32 year old sad clown that was over weight and unhealthy in many aspects of life. I’m proud to say that with the help of YOU, #35 is a much better party! YHC is blessed, and feel extremely gracious for the gift ofContinue reading "6/8 Backblast Kilo birthday Q at posh"

Nothing fancy here...be at The Garden at 0530 for a WO & BRING A COUPON. SYITG Nino