HIM, tomorrow I’ll be in the gloom leading as many able bodied men who want a work out. We work and we will work hard. There is going THE DIP, THE DERKIN, SOME RUNNING AND SOME MERKINS. We will keep the spacing. Bring yourselves!

Simple workout in place with 1 minute of exercise then 20 seconds of rest. Throwing in some running for good measure. We will try to "Play it Cool" during the workout as well. Lap around walking path 1 Minute Exercise – 20 second rest Bobby Hurly’s Mountain Climbers Burpees Iso Lunge Right Iso Lunge LeftContinue reading "PreBlast – BO at the Boondocs – 3/20/2020"

Come see the individual light “pod” WO I’ve designed to keep us all safe and appropriately distanced. While we will not be in close contact, this will still be a fun WO. There will be some running and 20 or so different exercises for a full body beat down in the open air. SYITG -Continue reading "Pre-blast, The Boondocks BO 3/19/20 @ 05:30 – light pods"

Trying this again. Come out to the Extender tomorrow for some circuit work with COVID protocols in place. Here’s what we’re doing. Good times and cheesy tunes guaranteed. SYITG.

I have a lot of steam to blow off tomorrow and looking forward to getting out there. If it's not raining too hard we will do a ladder workout with running in between sets. If it is pouring, we will stay under the gazebo and do a variety of different exercises and sets. SYITG. -Catfish

When I signed up for this Q, I planned to theme it around the kick-off of the NCAA tournament (one of my favorite days of the year). A lot has changed since then, but I am excited to lead you men, as the gloom has really help me keep my sanity. We will mix inContinue reading "Pre-blast: 3/19/20 Cratchit Q at the Inferno"

I’ve spent the last 5 hours building LEGOs with my 4 year old while also having LEGO movies on in the background. Day 3 of this COVID-19 social distancing has got me feeling like Hulk on the inside. I haven't planned the WO for tomorrow yet, but we will get after it to make sureContinue reading "The Big Kapowski 3.19.2020 PreBlast"

Tomorrow at the county we will venture off campus for a bit, then take a run and finish off with some stations work. We will all be 6 ft apart most of the time. The main thing is we will get better together. SYITG 5:30

Four weeks ago, I published this Pre-Pre-Blast, which was praised by critics worldwide, some of them saying such things as: “I think, and with earnest and honest consideration . . . that The Grapes of Wrath Tron's PrePreBlast is the greatest American novel PreBlast I have ever read." —Dorothy Parker "We read The Catcher in the Rye Tron'sContinue reading "Pre Blast – Vernal Equinox at Temple of Gloom"

Lots of great choices tomorrow so we can spread the love, but really Looking Forward to my first Q at The Garden.  Temps will be in the low 60's, although a chance of a little rain still in the area:  if so we will get a little wet. Gloves will be a good idea. WeContinue reading "Preblast #Cloverfield 3/19/20"

5 PAX kept our distance from each other but got after it Charles Bronson style. Temp was 39 and mostly cloudy. PAX included: Squid, Mr. Hat, Uncle Sam (R), Harbaugh, Flip Flop (Q) COP: 25 SSH (IC), Kendra Newman’s, Downward Dog calf stretches, 15 Mtn Climbers (IC), 5 Merkins (IC), 5 BOYO, 5 Jump Squats,Continue reading "3/18/20 BackBlast The Abyss-Escalator"

4 PAX and 24ft at the Mumbleruck Pax Snowman, Tool Time, Mr Kotter, Flounder Q We did it! It took about 3 miles but we finally did it! We moved past the bulls—- of the day to the live in the moment, the purpose of Mumbleruck. Mumblechatter took our minds to good times, some ofContinue reading "Backblast 3/17/20 BO Mumbleruck"

Tomorrow is my 20th wedding anniversary, so we’re going to kick it with some tunes from the year 2000 and do 20 different exercises: After COP, we’ll do a short, staggered mosey, then settle in for some tabata- a minute and a half each of burpees, copperhead squats, merkins, flutter kicks, SSHs, front lunges, T-Merkins,Continue reading "Preblast- The Tank at Vets, 3/18/20"

The Bridge is open for business in Gloom and I will assure you it will be tough and F3 Louisville Convid-19 compliant!  I know this has been a tough week for everything and I completely understand if you don't feel comfortable coming out.  With that being said, below you will find the workout. COP: DivideContinue reading "Pre blast 3/18 @ The Bridge Poshland"

This will be a full body workout with some good cardio mixed in. You won’t like your spot while it’s happening, but you will get better! Come join the fun...Long Run Park basketball courts, 0500. SYITG

See Pelican's Backblast from the Loco, with the following modifications. There were 6 of us. PAX: Brown Water, Gisele, Cratchit, OSHA, Ma Bell, and Captain Crunchberry (QIC) I didn't put emphasis on Snoop Dogg, so we did all the exercises, including Burpees. Ended with announcements and intentions.

Black Ops at the Boondocks tomorrow will be an upper body Tabada. Deep tracks will be the set list - gonna be a deep burn.

We will be putting in 5-6 Mumbleruck miles tonight! YES- we will tell tales, jokes, BS and roast one another. NO- PT, hugs, handshakes or licking of one another.

When the Leadership Council advised no coupons, Dauber [Foundry Site Q] and I started chatting to figure out how a heavy workout is even possible.  Sure, we could use ruck sacks - but not everyone has them.  Sure, we can ask everyone to bring a weight - but not everyone has them.  The benefit ofContinue reading "Pre-Blast – Foundry [without the Iron] – 03/18/2020"

Since we have been directed by leadership to refrain from using coupons the Heavy Blender as we know it is going to have to take a bit of a sabbatical. Never fear my friends that still want to get swole, we will still have a Heavy.  How heavy depends on how heavy you are.  We'reContinue reading "Not Heavy 3/18/20 at the Mutt Pre-blast"

The was to be a Q by Jewel, be he asked to move his Q to a later time. No problem, I picked up the Q but next time I need to remember to bring my brain power (my bandana). Forgot to get the Flag out, called Kendra Newmans - Abe Vigodas, and counted offContinue reading "Back Black – Bulletin Q @ Planetarium @ The Boondocks"

Weather - 45 degrees and wet Pax (7) - Huggies (Q), Diablo, Violet, Flo Jo, Shyster, Tammy Faye Baker, Loco Short Disclaimer and we moseyed over to the big tennis court. COP 25 SSH IC, 20 Imperial Walkers IC, 20 Toy Soldiers IC, 15 Abe Vigodas IC, Calf and hip stretches The Thang 4 StationsContinue reading "Huggies Q BoW @ the O 3/17/2020"

I was jazzed for my first Loco Q when I signed up a month or so ago. I had decided to make the theme ‘Things Pelicans (and Pelican) Hate”. It was going to be bunch of exercises I didn’t like and exercises that weren’t Pelican friendly (think bears and bear crawl). But then COVID (nowContinue reading "BB-Pelican Q The Loco at the County3.17.20"

I’m going to need a Co Q or 3 at the county this Sat, depending on numbers. I have the plan but will need a leader to split the groups. I will also split up into ability groups so start thinking about that.

Gypsy St. Paddy’s Q the Cliffs at The Garden 🍀. 5:30 am - 6:15 am. I've only been home one day with the kids to understand I need to workout in the morning. The theme of the day will be stations with groups. No partner work and minimal running. The hill and racetrack will beContinue reading "Gypsy St. Paddy’s Day Q @ The Cliffs"

Celebration Day 2020.  What a day. For those that aren't aware, my son Samuel passed away on March 15, 2018 after a long battle with heart disease related issues.  The battle was a long hard fought battle for him as well as the army of people that helped us during those times in caring forContinue reading "Back Blast – Celebration Day @ the Nest – 03/14/2020"

Happy St. Patty's day!  I feel it fitting to utilize the green tennis courts. We'll start with a large circle COP on the first Tennis court on the left. We'll then divide into 4 groups. Each group will start at one of the 4 tennis courts numbered below.  Each group will rotate through all stationsContinue reading "Huggies Q BOW @ the O – 3/17/2020"

Tuesday is the normal day for our workout at the Boondocks. Back Flop and I were talking this morning and we decided to help with splitting everyone up this week, that we would hold workouts at the Boondocks the rest of this week. If it goes well, we will continue until "Social distancing" is noContinue reading "Bulletin Q – 3/17/2020 – Planetarium @ the Boondocks"