PAX (5): Old Bay, DiGiorno, Buschhh, Fall Guy, Backdraft Conditions: Sunny and brisk.  Glorious.  Perfect for stealing your neighbor's no-so-street-legal gator, and driving up to Mary T. COP: Kind of.  SSH, Dog, Stretch, interrupted by some Mother Ruckers.  Digiorno called merkins to scare them off.  Well done men! Thang1: 8 rounds of 8.  8 pull-ups,Continue reading "03/22/20 – Black Ops Mary T"

Gentlemen, Thanks for having me out dark and early to the Abyss. Below is the order of events. Spread far out COT 1st Thing -  Warm-up (5 min) Repeat the below 3X 25 SSH IC  10 merkin IC 5 FMJ OYO 2nd Thing - Merkin - stretch (5 min) 10 diamond merkin IC Downward Dog 10Continue reading "PB – 3/23/2020 – The Motivator at the Abyss"

BACK BLAST: The weather this morning was clear & cold, perfect weather for a beat down! Crotchety turned up the heat with 6 other HIMs to cook up the perfect VQ! PAX: 1. Whitney (R) 2. Double Down (R) 3. Ladybird (R) 4. Jitterbug (R) 5. SweeTART 6. Mr Kotter 7. Crotchety (VQ) Recite Disclaimer.Continue reading "Crotchety VQ 03.21.2020 @The Fog BB Co-Q Mr Kotter"

YHC wants to give this virtual AO thing a test drive. From the feedback gathered, and so CI can share his snarky comments, Zoom seems to be the best at hosting an f3 virtual workout. Things you’ll need; Smart phone or connected device zoom appzoom link (https://zoom.us/j/221604443)drivewaycoupon of any kind Just hit the link atContinue reading "3/21 PreBlast in the Zoom with Kilo #VirtualAO"

Enjoyed making it out to the gloom on Wednesday for a non-heavy, heavy. Instead of heavy iron it was a heavy run day. Just like Muhammad Ali, just bob and weave with all the punches life throws at you and Qing a WO is really no different. PAX: FructoseHush PuppyWide RightCratchitDauberCaptain CrunchberryGrizzlyMa BellJolly Rancher (Q)Continue reading "Back Blast – Foundry (run heavy, not iron heavy) – 03/18/2020"

4 Gorillas played in the mist at the first virtual AO (VAO).  FrankenBaby posted from the O (because I wanted to steal a coupon and I need to see something besides my house), Viking and Potter joined from their garages, and Retainer joined via phone. PAX @Frankenbaby @Potter @Viking @Retainer Suggestions for future post atContinue reading "BB @the Mist VAO BO Retainer Q"

Come on out to the Nest tomorrow and practice your social distancing with a run heavy workout. Small groups but big fun! We will work those lungs and make them strong to help stave off the virus! SYITG!

Crotchety VQ! Come out and support this HIM on his maiden voyage as Q! He has made sure we are following all the precautions to bring you a beat down WO ITG! Recite Disclaimer. Start out with a short warm up mosey around the parking lot, PAX will circle up with at least 6’ distanceContinue reading "Crotchety VQ 03.21.2020 @The Fog PB Co-Q Mr Kotter"

The heavy storms coming through at 4:15am woke me up early this morning. I wandered if anyone would even show up. Luckily the rain stopped and Holy Roller kept his promise and showed up. PAX: Holy Roller (R) and Bulletin (R) QIC COP with SSH, Abe Vigodas, Grass Grabbers. Lap around walking path 1 MinuteContinue reading "Back Blast – BO @ The Boondocks – Bulletin Q – 3/20/2020"

Q: Diablo PAX: (5) Tool Time, Plumb Bob, Fanny Pack, Yoshi, Diablo Intro: The weather was perfect at 70 degrees at 9:00 pm. 5 had to get out of quarantine, properly spaced themselves, and got after it. Disclaimer was given, along with a warning that this was going to hurt. PAX warmed up with 20Continue reading "Diablo BackBlast for RuckOps at The Vet 3/19/20"

I have my first Q in Pleasantville and as always the weather looks glorious. We will be following the guidelines laid out by our leadership while still putting in the work. Small groups will be used at a socially acceptable distance to push one another to get better. If you are not comfortable posting pleaseContinue reading "3/20/20 PB Wisteria @ Pleasantville"

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.