Pre-Blast – Ruck 9/26 – “Lets not Ruck to Indiana”

**Tomorrows / Saturday Morning Ruck is still on!!**

This started as a tribute to last year where @flounder and I decided to get some extra credit after a ruck PT on a Saturday 2 and decided to “Ruck to Indiana and back”, but based on the current environment we are going to not walk towards downtown and stay in suburbia instead! I have a great route that has high % of sidewalks and/or easily traversed ground.

This will serve as a great training ruck, mainly focused on miles, to the tune of 12-13 miles. This will help you prepare for GrowRuck as it’s a great opportunity to help test and break in gear, get your food and drink down, help focusing on pace and keep your head strong. It helped last year to help validate I was ready for the tough.

So come for good F2, or come to test your gear, or come for the conditioning, or just come for the fun, I’ll see you tomorrow!

Location: Start and Stop at the O, Seneca Park by the tennis courts

7am – Optional PT with @squid Q at the O
8am – Start Ruck
12pm (ish) – Finish Ruck

Pre-blast, Wisteria @ THE COUNTY (note change of location) 9/25/20 @ 5:30

Changing locations (one week only) for Pleasantville to The County at St. Aloysius located in Peewee Valley. This change is a result of the current Jefferson County curfew. We will run. Bring shoes. No coupons needed. Address for St. Aloysius – 212 Mt. Mercy Drive, Peewee Valley, KY 40056 in the back parking lot. SYITG – Backflop Q

Backblast 9.24 ToG @ The O

PAX (8): Diablo, Fergie, Flo Jo, Handbook, Russdiculous, Sump Pump, Porkchop, Violet (Q)

Warm Up: Mosey from the flag to the basketball courts.

  • 50 x SSH (IC)
  • 40 x 4-count Shoulder Taps (IC)
  • 30 x Mountain Climberes (IC)
  • 20 x Hillbillies (IC)
  • 10 x BOYO

Thang 1:  11s

  • Completed 11s on the basketball court.  PAX moved from sideline to sideline between exercises.  The mode of travel varied based on direction of travel. 
  • Exercise 1 = Jump Lunge, Tuck Jump (one jump lunge per leg followed by a tuck jump equals 1 rep)
  • Mode of Travel Out = Bear Crawl
  • Exercise 2 = Angry Mules (one Plank Jack followed by one Mule Kick equals 1 rep)
  • Mode of Travel back = Crab Walk

Thang 2:  Bridge Work

  • Mosey from basketball court to golf cart bridge
  • Completed the following set of exercises
  • 30 Dips
  • 20 Derkins
  • 15 Dips
  • 10 Derkins
  • 15 Dips
  • 20 Derkins

Thang 3: Mary

  • Mosey from bridge to flag and completed a few abdominal sets
  • 60 seconds of A-Rods (4 count Jo Lo followed by 4-count Pickle Pounder)
  • 60 seconds of Flutter Kicks

COR, NOR, COT: Announcements included rucking opportunities this weekend.  Prayed for peace in our city, love in our hearts, and grace for our sins.  Also lifted up Shiplap and Vincent.  God bless.

Broga Preblast

We will not be @ Long Run Park tomorrow; Pewee Valley Firestation #2 @ 2677 Ash Ave is the AO for tomorrow ITG.

All stretching. IPC tore up my bod, so let’s all circle up and stretch it out together. I promise we won’t discuss Disney princesses and our favorite colors, but we will have some good conversations I’m sure.


BB – Planetarium @ The Boondocks 9/22/20

I dreamt we’d be going off the grid for this WO. I wanted to change it up for the PAX. Not that the scenery is bad at Peggy Baker Park, but new turf to explore is always kind of cool. We met up in the usual spot. I came in somewhat hot holding 8 of my LED lights. Dumped them on the ground along with my Bluetooth speaker.

The clock quickly hit 5:30 and I gave the disclaimer that I am not a professional (although I’ve always wondered what it would take to be a professional). Modify as necessary, you’re here on your own free will and everything I say is merely a suggestion. I asked each HIM to put their all in on this WO. Give it 100%. But before we go on, Pelican’s name was brought up for some playlist he created when he Q’d out at the Boondocks last week. As we hit 5:30 (right after this playlist story), I transitioned right into telling everyone I was Pelic…and I will be your Q today. I caught myself before I said it completely. I then corrected and we were good to go.

9/22/20 Planetarium at The Boondocks
Bulletin (R)
Hush Puppy
Meter Maid
Honey Do
Holy Roller (R)
Backflop (Q)

With that we did some warm up COP – 20x SSH, 10x GG, 10 Toy Soldiers, downward dog stretches and quad stretches.

I asked the PAX to pick up a light and follow me into the darkness (off the grid and away from the Peggy Baker park lights). I led the PAX to a hill that I remembered from running out this way years ago with Pelican. Little did I know it was exactly 1 mile away from Peggy Baker. So after we burned up 1 mile (and some valuable time), we got started with the THANG. Before we started, I instructed the PAX carrying a light to put 4 on one side of the hill and 4 on the other side giving us some light to work with.

We started at the top of the hill and did 10x Plank Jacks, then ran down the hill and did 20x Merkins, then ran back up the hill and did 30x plank jacks, then back down the hill for 40x Merkins, then back up the hill for 50x plank jacks.

Then we switched it up to:

60x LBC’s at the bottom of the hill, 70x mountain climbers at the top of the hill, then ran down the hill and did 80x LBC’s, then ran up the hill and did 90x Mountain climbers, then ran down the hill and did 100x LBC’s.

That completes 1 set. I believe Cochran and Focker made it through 1.5 sets before we had to pack up the lights and head back, which if you remember is 1 mile. We pushed the pace on the mile back and got to Peggy Baker Park with 3-4 min to spare. I just remember Meter Maid’s C-LAN comment as I passed him on the way back. We busted out 10 burpees and 20 or so gas pumps for Mary. We ended with a few running stretches and time was called.

Count o Rama, name o Rama, COT

We prayed for said and unsaid intentions. I thanked the PAX for coming out and sent them on their way with a few words of encouragement. We ended with the serenity prayer. If you don’t know it, google it. You’ll be glad you did.

See ya! Backflop aka Blackflop and on a really bad day I double as Pelican…just a few inches shorter.

BB- Pleasantville 9/11/20- Meter Maid Q

I had reached out a few weeks ago to Holy Roller to Q. I wanted to do a themed 9/11 Q to pay tribute to all the many victims, first responders and families that were impacted by the tragedy 19 years ago. I am sure those who were alive know exactly what they were doing when the unimaginable events unfolded.

I came early (5:13am to be exact) to Pleasantville although I did not have anything to setup for my 9/11 WOD. As you would imagine if have Qed recently, Brown Tail was already there. I am starting to think he may camp out at the AOs the night before posting.

Others who were very early included Focker and Malpractice. It was a great 2nd F opportunity. Everyone stretched and mumble chatter was high. I later learned Malpractice had came early to get some laps around the nearby path beforehand. He hadn’t read the preblast that we were running but not everyone reads the blast (like Airplane).

All in all there were 13 PAX who participated: Pelican (looking like a sweaty younger 30 – discussed later), Motor Boat (not sure which one as apparently there is more than one), Brown Water (the Russian dancer – see the Devitto Wednesday Foundry backblast), Focker (not Faulker – that’s what you’ll learn at Q school in October), Colonel Klink (a few weeks ago, Holy Roller credited him with 50 Flutter Kicks in cadence – I’ll take it- I can see the mixup), Dauber (he is good at getting up fast if you were wondering), Sump Pump (one of the few Mutters that is capable of getting outside the Watterson), Brown Tail (still camping – see above), Backflop (still Qing or napping about Qing), Jitterbug (strong on the 3rd F), Holy Roller (put the man in manmakers- word is he did them at the County during drop off), Malpractice (I hear he is looking for coupons to help GQ open his vehicle) and Meter Maid (Q- he may need to go to Q school with his close out of today’s workout).

I gave the disclaimer and we moseyed to the Amphitheater. For COP, we did downward dog and stuff (Pelican’s staple), grass grabbers (11 IC), quad stretches (Backflop’s staple), and Michael Phelps OYO. I gave some stats around the World Trade Center but explained the people were the most important point. Over 2,700 people died on that day in NYC. To put this in perspective, there are 2,700 seconds in a 45 minute Q. Those who struggle with math or workout at the Mutt will just have to trust me.

I grabbed my speaker and we began our 2001 meter mosey (1.25 miles). I told everyone to stick together like a fire crew would do. Trying to keep everyone together was like herding cats.

I had some patriotic music through my speaker.

Pelcian asked if there was any Snoop songs as we started, I told him no. He was disappointed. I suspect we may see this Snoop patriotic song at an upcoming Q for him.

My original plan was to go 5/8 of a mile and circle back around but we just kept running and didn’t double back. I have learned sometimes you just need to let go and see where it takes you. At around 0.9 miles, we got close to an area with a large U.S. flag. Someone asked is this where we will stop? It looked like a good idea so we circled around it until we hit 1.25 miles.

Next up was 9 different exercises with 11 reps each. They included merkins, mountain climbers (4 count), heel touches (4 count), Carolina drydocks (single count – OYO), Jungle Boi Squats (those doing IronPax week 1 will remember it), Big Boys, Plank Jacks (Dauber’s staple – 4 count), V Ups (single count), and Pelican’s favorite SSH IC. On some we may have only done 10 because I had a 2.0, I mean Pelican, asking “how many are we doing now?” between each exercise in jest. I hope Primetime, his 2.0, gets to ask this on this next vacation “are we there yet?”- lol!

To complete the thang, we had to complete another 1.25 miles running. We went back toward the flag and went around the running/walking path near the flag. I believe it is roughly 0.30 miles per loop. This allowed some of the faster runners start to open up their jets. I appreciated how we picked up the six (leave no man behind) and encouraged everyone to get better.

We headed toward the flag and did some LBCs while we waited for a few PAX to complete their final loop. I had everyone circle around the flag. In my haste to have veterans, current military and first responder provide their thoughts, some of it went out of order, but the messages during COT was great.

Motor Boat talked about losing a relative who worked in the World Trade Center as an Equity Analyst. Another relative worked to collect the ash remains from the building. Focker talked about a real hero, Jeff, who was in the NYFD. He was one of the first responders. He went in the building to save others and luckily didn’t die when it collapsed. In 2005, he went to Afghanistan as a medic and helped when his hospital had a bomb that killed over 300. In his instinctive action to help save others, he was working to stabilize them and was killed by a sniper leaving behind a wife and two kids.

If you want to read more about Jeff, use this link.

We also heard from Colonel Klink, Brown Tail and Sump Pump as well. The thoughts that resonated with me is to not let hatred consume.

God has given us tools- faith, hope and love, but the greatest of these is love. Below are the late lyrics from Alan Jackson- the 2nd song on my playlist (Where Were You When the World Stopped Turning).

I ended with a prayer, and circled back to COR, NOR and announcements. While out of order, the messages will remain with us. Make sure to ask Pelican how old he is. During NOR, he said 30 and corrected to 40.

Always humbled to lead,

-Meter Maid

BB- 9/24/20 Inferno @ The Station – Meter Maid Q

Captain Crunchberries reached out a few weeks ago looking for a Q and I was glad to oblige. You may have noticed but it hasn’t rained the last few weeks. Much to my surprise when I woke up, I saw it was raining outside. I checked out my iPhone weather. Below is what I saw. The only rain for the week was right before my Q.

We wouldn’t let a little rain get in the way of getting better. As I arrived, I nearly ran over huge bag of garbage at the turn in for the Firehouse. When I arrived, I started to look at my weinke to make sure I was prepared and ready to go.

I did want to point out three things Captain Crunchberries did this morning (I hope he gets this message since he has an Android but he is exploring getting an iPhone). First, he picked up Tidwell to get him to the workout. Second, he spotted the trash in the road and went right out to pick it up and get it into a dumpster. Lastly, not all the PAX had coupons so he went to pickup coupons by the Firehouse for everyone. As you can see, he is a true HIM.

I waited for Captain Crunchberries to return with the extra coupons before we could get started. I gave the disclaimer that I was not a professional, modify as necessary, everything is merely a suggestion, you are here on your free will and accord, know your body, watch for traffic and before careful on slick pavement.

We 8 PAX – Holy Roller (R), Jolly Rancher, Lucky Charms, Captain Crunchberries, Tidwell, Moab, Seal Pup (2.0) and Meter Maid (Q).

I showed everyone a preview of the main thang and talked about Steve Skipton Sr., a firefighter, who the workout was dedicated. He was a NJ firefighter who was a first responder at 9/11 and spent several weeks at Ground Zero. He died from cancer at age 41 and it was believed related to his time at Ground Zero. Even with his diagnosis, he maintained a positive attitude.

For COP, we did 25 SSH IC (good thing Pelican was at IPC), Downward Dog and Stuff (No Focker here to yell out “left left” or “right right” so I had to do it myself), Front and Side Planks (we don’t do the side planks enough in my opinion), Floor to Ceiling Presses with Coupon, and Deadlifts. Many of these core and strength are important for firefighters to be able to carry, hoist and drag people out of fires.

Here was the board with the main thang.

If you are new like Lucky Charm, be careful watching Holy Roller. He made many of these exercises every more difficult by doing manmakers instead of Burpees and squats with coupons.

I told everyone that completed to start doing Mary. As you would expect, Holy Roller was done first and stared into his version of Mary in the form of Manmakers.

After the first lap, I turned on some themed music. With the running, they may not have heard all the songs. Below was the full playlist.

There was lots of good mumblechatter. I love how Jolly said he has been a firefighter for 21 years and we have never done any of these exercises. This must be for professional firefighters, not volunteers.

Moab said he wasn’t sure about posting but his 2.0, Seal Pup, got up first and encouraged that they come post. They are both really crushing it.

We spent the last 5 minutes with Mary. We did a tabata with a new exercise, Boxer Sit-ups. You did a sit-up and at the top, you punch right and then left. We did 40 seconds on and 20 seconds off for 4 rounds. (I know Pelican would have tried to change it to 20 seconds on and 10 seconds off.). For the last one, we did 40 seconds of alternating splinters. Time was called.

We did NOR and COR. For announcements, the monthly ruck tomorrow night is being modified to only taking place in Oldham County and largely on sidewalks and outside residential neighborhoods. For tomorrow given the curfew, Pleasantville will be done at the County at 5:30AM. Viking has a ruck scheduled for Saturday morning. Check out Slack for more info.

For intentions, we prayed for the police officers shot last night, coworkers dealing with ailments and PAX self-quarantined by COVID. We lifted up these intentions and those unsaid intentions to the Sky Q and ended with an Our Father.

Always humbled to lead,

-Meter Maid

PS- Holy Roller and I left the workout and traveled to the County to cheer the PAX competing the final week of IPC4 on the green space.

Backblast 9.23.2 0 The Bridge

Attendance: Double Down, Stick Up, Dynamite, Ripple, Fertile Myrtle, Jewel, Mr. Kotter, Meathead, Dryrub, Short Change, Bob Ross Q.

It was a nice morning – probable 60 degreesish. Happy to see Mr Kotter there early stretching when I pull up. Head count of 10 then a late arrival makes 11.


SSH, Grass Grabbers, Imperial Walkers, Plank Jacks, High Knees, and lots of stretching.

Indian sprints with 2 lines to the Bridge -for the Thang!

The Thang


Grab a partner grab a rock!

100 Incline Mericans

200 Decline Mericans (derails)

300 Shoulder Taps

All of these are accumulative – one partner runs with the rock up the bridge does one Burpee while the other parter does the exercise above.

After complete we make are way with another Native American run back to the flag

Mary and step ups with a little pickle pounders for the ladies than out.

Intentions and Ball of Man.

Bob Ross

Backblast – The Tank 9/23 – Vincent

It was a perfect morning to workout and I was glad to lead the 13 PAX (see attendance report) that joined me for a Vincent Q. It’s been a long 9 days for me and I needed to vent a little so Q’ing was the perfect opportunity. First I want to thank all of the PAX members who reached out with their condolences. The sentiments and kind words have helped tremendously.

We started with a quick warm up around the Seal – Copperhead squats, Downward dog with calf and runners stretch followed by mountain climbers and merkins. Next we moseyed to the big lot for the escalator. The thang – perform one exercise with a weight then run to the opposite end of the lot and perform 10 jump squats and run back. After each set we added a weight exercise and followed it up with the sprint, jump squats and return. Here is what the entire thing entailed:

20 presses – sprint with 10 jump squats

20 presses, 20 curls – sprint with 10 jump squats

20 presses, 20 curls, 20 Rows – sprint with 10 jump squats

20 presses, 20 curls, 20 rows, 20 squats – sprint with 10 jump squats

20 presses, 20 curls, 20 rows, 20 squats, 20 dead lifts, – sprint jump squat

We then went down back down the list dropping an exercise until we got back to where we started.

Next, we moseyed to the playground for Mary of DaVincents, Cross Pike, Freddie Mercs and flutter kicks.

Last we returned to the monument for a Brupee, merkin plank jack webb.

Wrapped up with intentions a prayer and the Pledge of Allegiance. Thanks again for the sentiments and until next time, SYITG.

Pre-Blast 9.24 ToG @ The O – 630am Start Time

In order to adhere with the city imposed curfew, The Temple of Gloom at “The O” will begin at 630am tomorrow (9.24).  Since “The O” uses a city park, I feel it is imperative we adhere to the city curfew. Be prepared to explore the park and all it has to offer at this new start time. No coupons required but I would wear your running shoes and gloves.

BB Squid Q – BO @ Bayside 09.22.2020

It was great getting back out with the Bayside PAX. It feels like it has been forever since I have been at my home AO.

Shark Bait and I showed up a little early for some pre-WO reconnaissance. I brought something new and wanted to make sure my spacing and exercises would work. Everything looked good so we headed back to the car just in time for the rest of the PAX to start rolling in. Banana Bread was the first one to show, he made it just in time to complete his pre-workout activities. He was followed by Birdie, Firing Pin, and Slugger who rolled up the the M’s Hoosier-mobile. Shuttlecock and Schotzie pulled in just in time to start. We took off for a mosey around the parking lot even though we were missing Mr. Consistent himself, Charolais.

We made it to the front of the school and circled up to get stretched out. As we started our SSH, we were happy to see Charolais’s truck slide into his parking spot. He joined the group just as we began our grass grabbers. We focused on our shoulders and legs for the remainder of the stretches, they were going to be our focus for the day.

Once we were nice and warmed up, we took off for another mosey around the parking lot and returned to the front of the school.

Thang 1:
Today’s WO took us three times around the clock. We found a spot on the curb or elevated circle and I explained the exercise. We started with an inclined merkin (12 o’clock). Next we pivoted to a merkin with the left hand on the step and the right on the ground (3 o’clock). The derkin was next (6 o’clock) and then right hand on the step with left on the ground (you guessed it, 9 o’clock). You get the picture, each movement was 40 seconds of work with 20 seconds of rest as we worked our way clock-wise up and down the incline.

Incline merkin
Left hand on step
Right hand on step
Incline sphinx
Wide w/ left hand on curb
Diamond derkin
Wide with right on curb
Shoulder tap incline
Right hand reach w/ left on curb
Shoulder tap derkin
Left hand reach w/ right on curb

As it turns out, 40 seconds of merkins x 12 is a fair amount of merkins. Especially for those that were still recovering from last week’s IPC. Additional note, wide-grip offset merkins and diamond derkins are a special kind of fun.

Thang 2:
After taking another lap around the parking lot, I explained the second round of fun. This time we only had three rounds of three exercise with the same work/rest ratio as last time.

Box jump
Step-up with high knee
Calf raises

When the timer struck midnight, we were all ready to go home. Fortunately though the timer was done, the clock still had two and a half minutes for Mary.

Shuttlecock and Birdie lead us in the big boy situps and roll-up crunches, respectively. The clock struck 0615 and we circled up at the flag.

COR, NOR, announcements (Q school and monthly ruck), intentions (Praise – Charolais’s 30 wedding anniversary, Prayers – Banana Bread’s family and our community as a whole)

Always a blessing to be in the gloom with the Bayside Brothers!

Until Next Time,

Pre Blast 22-Sept-2020 the Loco at the County Jerry MaGuire Q


Bring your coupon and come see me tomorrow. Age will be a factor, but you know I like to take the senior citizen discount.

Then we will see your luck of the draw as we exercise from a (Spanish 40) deck of cards.

Finally, we will run, dance, and lift to a Ritchie Ray tune.

Coupons, counting, and some culture, all for free tomorrow at the County.

Show me the money,

Jerry MaGuire

BB – Wisteria @ Pleasantville 9/18/20

Rule #1 of F3 fight club, don’t erase the Q’s white board. Dammit Pelican. Okay, I’m not mad. I hated the burpee part anyways.

So….I’ll start by saying thank you to Jolly Rancher for bringing his entire extended family to make it one of the largest crowds I’ve seen in Pleasantville on a Friday. Thank you sir.

As I rolled in with 6 min to go, I noticed there must have been 10+ PAX already standing there ready for the disclaimer and opening bell. I went ahead and set up my lights and posted up my white board. This time I was going to be damn sure my new Bluetooth speaker works. Tested it, yep, check check.

We gathered around. I gave the disclaimer that I, Backflop am not a professional, but Blackflop (what Holy Roller put in on the calendar) may be a professional. We may never know. Out of the corner of my eye, I see Pelican strutting up 30 sec-1 min late. And he gives Holy Roller crap for being late??

I also told Focker to slow down, it’s just a warm up mosey. Not a race. Ha!

PAX included 18 HIMs –

9.18.2020 – Wisteria @ Pleasantville

  1. Cratchit
  2. Tidwell
  3. MOAB
  4. Seal Pup (2.0)
  5. Squid
  6. Pelican
  7. Soft Top
  8. Meter Maid
  9. Shoeless Joe
  10. Iowa
  11. Jolly Rancher
  12. Lucky Charms
  13. GQ
  14. Captain Crunchberry
  15. Brown Water
  16. Time Share
  17. FOCKER
  18. Backflop (QIC)

We moseyed and circled up for COP under the pavilion.

We did the typical 20x SSH, 10x GG, 10x Toy Soldiers, Downward dog stretches and quad stretches.

The THANG – (and yes my music was finally playing out of my new speaker)

PAX started up the side of the amphitheater with a bear crawl. Once you reach the top, 5x burpees. Then run down the hill back to the pavilion to start #1 exercise. Each time you completed the exercise, you run to the top of the hill, do 5x burpees and run back down to perform the next exercise. Once you complete the round of exercises, start it all over again.

You would think it’s pretty straight forward, but Pelican needed a 2 hour lesson on it. He came prepared with the 20 question game. Meter Maid was encouraging him too. Thanks MM. Oh and he erased half my WO on the white board. Well, just the part that sucked.

So I digress, the exercises went as follows:

50x SSH’s 4 count

50x Plank jacks 4 count

50x Merkins single count

50x Big Boy sit-ups single count

50x flutter kicks 4 count

Start it all back over again.

We ended with 20x gas pumps IC.

Count o Rama. Name o Rama

COT – I thanked the PAX for coming out and prayed for courage. I told them how my family would always pray the serenity prayer before dinner. So that’s just what I did. I said a prayer for courage and wisdom. And it goes like this, “God grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.”

– Backflop

Backblast 9.19 The Ruiner @ The O

PAX (13): Russdiculous, Yoshi, Motor Boat, Handbook, Stick Up, Blowfish (DR from Naperville), Lincoln Log (DR from Lexington), Scuba Steve, Touch and Go, Tron, OJ, Vincent (R), Violet (Q)

Warm Up: Mosey to base of hill at Cogan’s Cove. 5-minute dynamic warm up featuring 10 exercises executed for 30 seconds each.

  • Neck Rotation
  • Hips Rotation
  • Knee and Ankle Rotation
  • Kendra Newman and Michael Phelps
  • Cross Country Skier
  • Mountain Climbers
  • Knee Tucks
  • Butt Kicks
  • High Knees
  • Lunge with twist

Thang 1:  Hill Sprints on Dane Hall Drive with exercise sets at top and bottom

  • Completed 2 rounds of Toe Touch Push Up Hops (40 seconds work, 20 seconds rest) at base of hill
  • Sprinted to top of Dane Hall Drive
  • Completed 1 round of Side Plank Oblique Crunches (40 seconds work, 20 seconds rest)
  • Mosey to base of hill
  • 2 rounds of Quick Feet/Tuck Jumps (Quick feet for 20 seconds then Tuck Jumps for 10 seconds)
  • Sprint to top of Dane Hill Drive
  • Completed 10 Wolverine Burpees
  • Mosey to Lilac Way

Thang 2: Hill Sprints on Lilac Way

  • Completed 2 rounds of Hops to Sit Through (40 seconds work, 20 seconds rest)
  • Sprinted to intersection of Lilac Way and Sunset Road
  • Mosey to base of hill
  • Completed 1 round of Climber Jacks (40 seconds work)
  • Sprinted to intersection of Lilac Way and Sunset Road
  • Mosey to Sunnyside Drive
  • Completed 1 round of squats, reverse lunge, kicks (30 seconds)

Thang 3: Downhill Sprint and Uphill Sprint

  • Sprint from Intersection of Sunset Road and Sunnyside Drive to Intersection of Sunnyside Drive and Beals Branch Drive
  • Mosey to Cogan’s Cove
  • Sprint to top of Cogan’s Cove
  • Run to base of Cogan Cove and complete 10 Burpees, then run to first light post on hill opposite Cogan, return to top of Cogan’s Cove

Thang 4: Court of Pain

  • Finished Mosey from Cogan’s Cove on the tennis courts
  • Completed 3 rounds of Mary (flutter kicks, American Hammers, leg lifts)
  • Finished with 5 minutes of stretching

Despite not having cool names for the exercises, as noted by PAX multiple time, the workout pushed our Cardio and introduced a few new movements.

COR, NOR, COT: Prayers for Vincent and Shiplap as well thankfulness for Grace and Mercy.  

Preblast – Jolly’s Making it Rain at The Cliffs @ The Garden – 09/22/2020

That’s right. I’m invading The Garden tomorrow as the Gardeners doing the IPC head over to Posh for the lush, green grass.

I’ve got the “AO of the Year” flag, the “Best AO Ever” flag, and the “South County” flag to plant on the sacred grounds of The Garden. I just hope someone is there to keep them afterwards.

Not sure what we will be doing yet, but bring a coupon and gloves as I’m sure they will be used. I promise we won’t be murdering any bunnies. Or burpees. Or nuclears.


Jolly Rancher out!

BB Russdiculous Q (9/21/20) – The Incubator @ S. Posh

What an amazing morning to post at an awesome AO at South Posh! It was a pleasure to lead a great group of HIM during a brisk 50 degree Monday morning. I promised a full body beat down in my PB and 14 HIMS showed up ready to work! Here’s how it went down…

After a brief disclaimer, we took a short mosey over to a parking where we circled up for a quick warmup consisting of  SSHs, Grass Grabbers, Mountain Climbers, Copperhead Merkins, double-time SSHs, and a runner’s stretch into Cobra.

Thang 1:

Used width of parking lot for a variety of dynamic movement exercises. It went something like this…

  • Mario – SSH x25 – Mario back
  • Broad Jumps – SSH x25 – Broad Jump back
  • Karaoke – SSH x25 – Karaoke back
  • Lunge Walk – SSH x25 – Lunge Walk back

Moseyed to the base of the bridge and broke into two groups (sort of) to maintain proper spacing.

Thang 2:

Round 1:

Base of bridge: T-Merkins (x20)

Crest of bridge: 8-count Body Builders (x10)

Base of Bridge: Hand-release Merkins (x20)

Mosey back

Round 2:

Base of bridge: T-Merkins (x20)

Crest of bridge: 8-count Body Builders (x10)

Base of Bridge: Hand-release Merkins (x20)

Mosey back

Round 2:

Base of bridge: T-Merkins (x10)

Crest of bridge: 8-count Body Builders (x5)

Base of Bridge: Hand-release Merkins (x10)

Mosey back

With 20 minutes remaining I gave Jewel the option of Mary or Rock Bridge and because he is a Man of Muscle, he chose Rock Bridge. After a quick mosey to the bridge, each HIM grabbed a rock and prepared for three rounds of movement.

Thang 3:

Round 1:

                Overhead Press (x20)

                Bent-over Rows (x20)

                Squats (x20)

                Curls (x20)

Round 2:

                Overhead Press (x20)

                Bent-over Rows (x20)

                Squats (x20)

                Curls (x20)

Round 3:

                Overhead Press (x20)

                Bent-over Rows (x20)

                Squats (x20)

                Curls (x20)

PAX moseyed back to the flag and with 3 minutes to spare, circled up for some Mary.

  • Flutter Kicks (x20)
  • Single-leg Flutter Kicks (x15 each leg)
  • V-ups (x15)
  • LBCs (x20)

Time Called. PAX circled up around flag for Count-O-Rama, Nam-O-Rama, Intentions, Announcements, and Prayer. Thanks for the opportunity to lead! – Russ

BB Squid Q – The Fog @ Posh 09.19.2020

The PB banter on Slack put Bob’s desire to go fast up against his desire to slay mythical monsters in the gloom. I felt pretty confident that the proverbial Bob’s of the ‘ville would much rather get their motor runnin’ than they would smash krakens. It was immediately evident that the PAX are a bunch of Kracken killers so in the Fog, fewer would be running.

For those that showed, it was time to get the fun started. The air was cool and sun was bright, this was going to be a great morning.

9 PAX circled up to get stretched out. Jitterbug, Ladybird (w/ Emma), FNG (Later to be dubbed Manscape), Slumdog, Pumpernickel, Leno, Drysdale, Meathead and myself got warmed up with some standard full body movements. It was not time for the one and only Thang.

Lets Ride Nicolas Cage GIF - LetsRide NicolasCage GoneIn60Seconds -  Discover & Share GIFs

We took a mosey over the bride and through the woods, to the soccer fields we went. On our way, we ran past a couple and their three dogs. One of which was not on it’s leash and was not well trained. Fortunately, Emma is easily one of the best mannered dogs I have been around, kept strolling even as the other dog was barking in her ear.

Once we made it o the soccer field I explained how we were going to fill our hour. The PAX lined up on the sideline of the soccer field. I had a list of exercises written on a board. We would perform 10 reps of the exercise, sprint to the other sideline, 20 reps, mosey back, 30 reps, sprint across again, 40 reps and mosey back. After that, move on to the next exercise and keep climbing the ladder until time was up.

The intended exercises were:
Bobby Hurley
American Hammer
Jane Fonda Left side
Gas Pumps
Jane Fonda Right Side
Big Boy Sit-Ups
Smurf Jacks

I didn’t anticipate anyone would make it all the way through, but I try to always be prepared for guys like Catfish or McAfee.

I think Manscape managed to complete 3 merkins before the shirt came off and he earned his F3 name. He then proceed to smoke the entire PAX, this guy is a beast!

Most of the PAX managed to get to the Daniel-Sons. We probably could have made it further, but the LBFC’s blew their mind. It’s simply single count LBC’s while flutter kicking. You only count the LBC, the flutter kick is just added movement. Showing just how appropriate his name is, only Jitterbug managed to possess the coordination to complete these.

At 7:50 we took a couple ten-counts to catch our breath and moseyed back up to the lodge. We stretched out OYO and then gathered around the flag.

NOR, COR, announcements (Rucks galore), and intentions. I encouraged the group to identify their source of discomfort and lean into the challenge. Our opportunities for the most growth will come on the other side of our greatest discomfort. We prayed and headed out to enjoy yet another incredible weekend!

* I failed to mention at the end of the workout that the group had just performed 100 deconstructed burpees, sprinted 3/4 mile, moseyed another 1 1/4 mile all while throwing in 100 reps of several other exercises. Nice work fells!

Back Blast – IPC Week #4 at The County – 09/21/2020

IPC WOs are tough. IPC WOs on Monday’s are pretty stupid. IPC WOs on Monday after a long rule on Sunday are really stupid. But, whenever I feel sore or tired, a good ‘ol fashion beat down continues to be the best medicine. So, onward and upward.

Got a text from Pelican at 5:07am suggesting that his back wasn’t feeling great from the ruck so he was not going to make it. For those keeping record and for the Commz Qs, I’ll count that as his SECOND fartsack of his own Q…all on the bookends of IPC [Week 0 and Week 4]. Even if an advance notice was given, it’s still a fartsack. I really don’t even think it was his back hurting him – I think it must just be him recovering from the whopping that my fantasy football team gave him yesterday. So, I’ll let it slide, Pelican.

Time was called and I realized as I’m drafting this that no disclaimer was given. Good news is that everyone has heard it before.


  • Focker
  • Malpractice
  • Holy Roller (R)
  • Brown Water
  • DeVitto
  • Double Down (R)
  • Bulletin (R)
  • Asian Zing (R)
  • Meter Maid
  • MOAB
  • Seal Pup (2.0)
  • Captain Crunchberry
  • Lucky Charms
  • Jolly Rancher (Q)

As I made sure everyone was in the Tron 1000 iPad, Captain Crunchberry led a few exercises and stretches to get warmed up. I have no idea what they were, but I’m sure they were great and helpful. Even Pelican probably would have liked them.

I asked if everyone had watched the video in advance – you know, since we’ve REPEATEDLY ASKED THEM TO DO IT. Yet, in week 4 there are still some that still must not have internet…even in these COVID times. Amazing.

So, we walked through to confirm the exercises. I’m not going to repeat them here because it’s available at F3Greenwood. Just know that it sucks and I may not be able to walk later.

Perhaps Pelican’s fartsack was expected because I met Captain Crunchberry up on the field at St. Al’s yesterday to mark off the 25-yard increments needed for the workout. We weren’t sure if it was a full 100-yards and our gut was right…it was a little short. Crunchberry had a fancy spray paint thingamabob that even the BUD [Before You Dig] guys would be jealous of. So, we marked off a full 100-yards and decided we’d figure it out once the IPC dropped the workout. After all, we’re creative people – we can handle it.

What wasn’t expected was the late drop of the WO from IPC…but, we got it figured out. Basically, we had lights and cones for the beginning, 25-yards, 50-yards and 75-yards across the lot. And, for the 100-yard movement, you just double back once – making sure you also mosey back the same way to get the full1 100-yards.

We got busy and things were going great. Feeling good during those first round of Murder Bunnies. I was slaying them left and right. The whole group was – we had piles and piles of dead bunnies everywhere. It was great. But, then we hit the merkins station. I think some of the bunnies started to revive themselves. They almost took over. But, we pushed through and kept murdering some bunnies to overcome the merkins.

Holy Roller was out in front along with DeVitto and Focker – our usual suspects. The curls and overheads definitely didn’t feel good after the sore shoulders from the ruck. But, I’d rather those than more merkins.

It was about this time that a car emerged from the gloom. And, a shadowy figure emerged from the vehicle – the silhouette of which looked familiar. But, it wasn’t until he made his way to the grass that I realized it was the one and only Big Bird. He made it out last Saturday for a run and it was great seeing him out. He walked up and down the grass like a coach [Dauber wouldn’t understand this part]. He provided words of encouragement and made sure everyone knew this was the last one – the last IPC week. Last one, best one. It was great to hear him push everyone. Come to find out that Bird was there for a little run and got there early to push the PAX. What a HIM!

The windshield wipers were a welcome surprise. You got to sit down and it was a core / leg exercise versus your upper body. A welcomed relief.

And that’s it. IPC 2020 is done for these 14 HIMs.


Countarama, namearama, announcements and intentions. Encouraged the group that the IPC is basically what we do every day, which is pushing each other to be better. Except, IPC we’re pushing all of F3Nation.

Humbled to lead this morning as always.

Jolly Rancher out!

Backblast 9.19.20 – The Nest @ The County w/ Jewel

Man, the boys came out on Saturday. 28 Bobs strong. What an awesome morning, albeit, a little chilly. The mumblechatter was strong at the start as the PAX waited for0700.

I told myself I wanted to bring the heat for this workout… a little Garden flare if you will. Then this happened…
Worm: “Is this workout ruck friendly”
Me: “Sure”
Worm proceeds to dominate the day with 30# rucksack.
Welp, there goes that

Weather: 47deg F/ no clouds B-E-A-Utiful

Bulletin (R)
Nice and Slow
Spud (2.0)
Big Bird – props to this dude. Love seeing him in the Gloom. Can’t wait until he’s fully recovered.
Diane Dukes
Seal Pup (2.0)
Tiny Tim (2.0)
Jerry Maguire (R)
Double Down (R)
Primetime (2.0)
Captain Crunchberry
Jolly Rancher
Meter Maid
Back Flop
Jewel – QIC

Like I said, it was cold, and I only had on shorts and a t-shirt, so I wanted to get us moving, and in a hurry.

COP – this was a moseying COP, complete with a 2/4/6/8/10 Kraken Burpee 1/2 mile. We used the outer circle of The County.
50 SSH x 2 Kraken Burpees
Toy Soldiers (15) & Copperhead Squats (15) x 4 Kraken Burpees in the front parking lot
Grass Grabbers (10) & Abe Vigodas (10) x 6 Kraken Burpees in the side lot
A couple other exercises & 8 Kraken Burpees
Return to the main lot to complete the circle – 10 Kraken Burpees (that’s a total of 55 Kraken Burpees complete with 90 hand release merkins) pretty solid start if you ask me, which I’m sure you wouldn’t.

Now for the Thang
Coupon work
Curls x 50
Bent Over Rows x 35
Overhead Press x 20
Skull Crushers x 20
Coupon Swings x 10
CI Press and Hold x 1 (10 front straight arm press x 10 second hold)
400m loop

3 rounds – Did I mention Worm wore his ruck the whole time? And Focker was using a 60# rock bag? Manimals I tell you…

Thang 2 – Coupons were to be used on all except the BBS
Squats x 20
BBS x 35
American Hammers x 25
Flutter Kicks x 35 4 count
Wheezy Jeffersons x 20
400m Run

3 Rounds – for those still reading, Worm still rocking the ruck, and Focker still using the BIG weight.

Like I said in my preblast – The County is special. They have a great group of guys there, they support each other like crazy, and Dauber and Pelican are everyone’s favorite married couple. It was an honor to lead at the Nest. I appreciate the opportunity to be a part of this group. It’s incredibly humbling and even more motivating. Thanks to all who came out.

SYITG – Jewel

Back Blast – Super Samuel Superman Ruck – 09/20/2020

Saturday on September 19 was the American Heart Association Virtual Heart Walk. I did 2.5 miles with the family and some friends at Pope Lick Park, which was great. Beautiful weather recently and it was great to be able to enjoy it.

But, given the virtual nature of walk this year I wanted to do something else. Something harder. Something people would remember. Something that makes an impact. Something to keep accelerating.

I thought about trying to ruck a route that spelled SAMUEL, but, city blocks are really the only way this would work and there was no way I wanted to go downtown to do that. So, I talked it over with Captain Crunchberry [my brother] and he had the idea of rucking the outline of the Superman logo:

I love this advertising campaign.

But, there would be NO WAY I could find that on a map in Louisville – right?!? Well, if you don’t try then you’re right…nothing will happen. But, it didn’t take long and actually the route was pretty close – which was a double bonus. Here she is in all its glory:

It’s pretty close at least. Good enough for government work!

So, like any other CSAUP event I threw it out to the group to see who wanted to join in on the fun. The following PAX accepted the call:

  • Captain Crunchberry
  • Asphalt
  • Pelican
  • Dauber
  • Cratchit
  • Tidwell
  • Slide Rule
  • Harbaugh
  • Honey Do
  • Worm
  • Viking
  • DeVitto
  • Holy Roller (R)
  • Meter Maid
  • Lucky Charms
  • Airplane
  • Valdez
  • Jolly Rancher (Q)

The HCs kept coming in on Saturday – even into the late night when Valdez put the EH on Airplane to join. It was great to see everyone at 5am in the morning when we started.

I gave a quick disclaimer. I told everyone that the route isn’t perfect as we’d be taking sidewalks, sides of the road and also straight on the road during certain stretches. Asked that those without reflectors to say in the middle and be vocal for incoming cars or trucks. Time was called and we set out.

The route was fairly simple:

  • LaGrange Road to Westport Road.
  • Westport Road to Hurstbourne Lane.
  • Hurstbourne Lane to LaGrange Road.
  • Lagrange Road back to Startex for the Endex.

Here’s the final results:

Unfortunately, things got off to a rough start from the very beginning. To get to Westport Road I decided we’d take Factory Lane out to Old LaGrange Road on the other side of the railroad tracks. Problem is, as we started to get closer to the O’Bannon Crossings [the tracks leading / supplying the Ford Truck Plant] I kept hearing a train. But, despite the crossing arms and alarms going off a car just came through there so we should be good to go, right? Well, about 150 feet out we saw the damn train backing right across the road. Time to improvise. So, we rucked the train tracks for a little bit until the locomotives passed and then went back to the road. Crisis avoided.

Asphalt set a strong pace in the beginning. Captain Crunchberry in fact called it a blistering pace – and, he was right. At the Home Depot on Westport Road, Asphalt stopped for a sock change. But, it wasn’t until he got home that he saw his new pet friend for the first time:

She’s a beaut, Clark!

Ouch. That’ll leave a mark. Heal up brother!

We kept moving down Westport and I think it was fairly uneventful. Made it to the halfway point and turned on Hurstbourne Lane and at some point Valdez made his way to the front and said they haven’t seen Asphalt or Captain Crunchberry since they did the sock change…so, I gave Crunchberry a call to check in and see where they were. Good news is they were not too far behind. So, we slowed the pace and took a quick restroom break near Hurstbourne Lane and Old LaGrange Road for them to catch up.

When they arrived, some PAX noticed Asphalt had his fresh pair of socks on, but also a bloody spot on his right knee. Apparently, after the sock change he had a bad fall due to uneven sidewalks. Soldier on, he said – and that’s exactly what he did.

Going through Anchorage was pretty peaceful – after all, the speed limit is like 5 mph in comparison to 70 mph that cars were passing us on Westport Road. The sun started to peak over the horizon and we knew we were in the final stretch.

Another quick break at Lucas Avenue for the group to bunch back up together so we could finish together.

And, we were complete.


We did countarama, namearama, announcements and intentions.

I told the PAX that I was extremely humbled that they CHOSE to get up on Sunday morning [most of the PAX’s rest day] and ruck for 10+ miles and to do a CSAUP [with a purpose] event with me to honor Samuel in this way. For some of the PAX, the 10+ miles was the longest they’ve ever rucked. For some others, it was their first ruck with F3Louisville. But, just like Asphalt, they soldiered on.

I just hope it was memorable. I just hope that Samuel continues to impact the lives around me just like he did when he was living on this Earth. I just hope that a lesson was learned today…one that Samuel taught me and just like we witnessed Asphalt doing real-time during the ruck.

That lesson is one of perseverance.

Each and every day you have options. You have 24-hours of your day to spend however you want. Could you sit on the couch and watch television for 14-hours? Sure. Could you lay in bed and sleep in? Sure. Can you play XBOX or Playstation for 6-hours a day? Sure. Could you go outside and play with your kids and watch them grow? Absolutely. Can you wake up in the morning and push yourself and others to soldier on; despite the obstacles, challenges and the possibilities that you may fail? You better believe it.

Life has all sorts of choices that we make each and every day. And being by my son’s side during his courageous battle taught me a lot about these choices. It humbled me. It cut me to the core. It made me a better man. And, I’m grateful for the way in which Samuel made me who I am today.

Keep accelerating and solider on, PAX.

Jolly Rancher out!