Gladiator BB 4.9.2021

Six HIMs conquered the Gladiator: Abacus, Flip Flop, Kitty Litter, Uncle Sam (R), Squid, & Mr. Hat (Q).

We started with the Slaughter Starter, which if you’ve browsed the Exicon, is 20 BOYOS.

Abacus thought we would do 9 BOYOS, like that one time a few weeks ago when Harbaugh tried to make fun of me for doing BOYOS that corresponded with the date. Except I haven’t done that in a looooooong time. Probably since the last time Pelican posted at The Abyss.

After a mosey, we did 51 SSHs and some stretching before something new. We decided to call these Holy Jacks, after Holy Roller & Jack Webb. The thang: 10 BOYOS, 40 jump lunges. 9 BOYOS, 36 jump lunges. All the way down to 1 BOYO & 4 jump lunges.

YHC sent a submission request to the F3 Exicon for Holy Jacks to be added.

Our next thang: partner work where 500 cumulative dips, pull ups, and derkins were conquered while one partner ran down to the tree & back. We switched and then picked up where the partner left off.

Closed out with some plank work & an all you got back to the flag.

Announcements, intentions, prayer.

Hat out.

Pre-Blast – Jolly’s Back At The Nest – 04/10/2021

Looking forward to tomorrow. Work has kept me out of the gloom except on Monday, which was led by Pelican at the BlackOps in LaGrange. So, one (not me, but I’m sure Jewel or Dauber would say this – maybe even Squid) could argue I haven’t worked out at all this week.

We will be moving a bit tomorrow. Taking a stroll through some uncharted territory for the regulars at The County.

No coupons needed. Double knots on those shoes recommended.


Jolly Rancher out!

PB-Pelican Q at the Patriot BO 4/5/21

I know this is actually a back blast but since I screwed up the pre blast I figure this will even us out. In case you don’t know the Patriot is in downtown LaGrange and the PAX meet at the statue of George C Oldham (don’t think that’s his real name but it probably has a C in there somewhere) or where the Farmers Market is for those of you who partake in those things. This was my first trip out here (for a workout not a farmer’s market) and I was excited to make the trip. Kids were off school for Easter so no rush to get back so the extra minutes on the drive didn’t hurt. Somehow I talked myself into Qing it on the first trip. Got the text from Tidwell the night before demanding a ride so of course I picked him up on my way and of course he was walking down his driveway as I pulled onto his street. I also owe him a burrito, thanks a lot Gonzaga.

Anyway we got to the statue of Elmer T Oldham a bit early so I took a lap around the block (in my car) to check out the parking lots near there. Got back and waited for the PAX to arrive–they all did except the default site Q Holy Roller–FOCKER went to the beach for I think a total of 7 hours during which he worked out for 4 of them. PAX that were there were Dauber, Backflop, Tidwell, Asian Zing (R), Yankovic (R), Boss Hog (R), Bulletin (R), and Jolly Rancher.

I gave the disclaimer and thanked everyone for doing the hardest part of the workout which was waking up and getting there. I had found the lot I wanted to do the workout in so we took a warmup lap to get there. Boss Hog told us he would meet us there so he went the other way. On our mosey we saw Holy Roller with a Ruck and a Flag jogging up. I told him where we were headed and he said he’d meet us there. To my surprise when we got to the lot Boss Hog wasn’t there yet so we went to the other lot across the street assuming he was there. He wasn’t, he stuck around waiting for Holy Roller but I’m not sure how he knew he was on the way but since he’s the Mayor he probably knows everything happening downtown at all hours of the day.

Once those two got to the well lit parking lot we did COP which may or may have not have been–

SSH–12 or so IC

Grass Grabbers–13 or so IC

Copper Head Squats–maybe 8 IC

Michael Phelps/Kendra Newmans

Downward dog and stuff–Meter approved style

Then we lined up for the 11s which were as follows–

Plank Jack Merkins-Mario to other end

Walkout Merkins-Bernie Sanders back

Squats to calf raise-Carioca down

Broad Jumps-Mosey back, I think?

During this I broke back out the Weird Al Yankovic play list since Yankovic gave the hard commit on Saturday at the Nest. No one likes Weird Al as much as Mud Bug but I haven’t seen him or Rubber Duckie for a bit, they may still be hurt together. Speaking of together Backflop and Dauber were crushing the 11s in tandem, there steps were in sync and Dauber even slowed his getting up speed down to stay aligned with Flop. I assume Boss Hog didn’t do any of my workout but rather what he wanted–again he’s the mayor and its his town. Also I actually was beating Holy Roller consistently. Turns out he had some kind of life insurance examination later or something and didn’t want to die before it. Not sure what is cooler–that Holy Roller was “afraid” he would die during my workout or that the only way I can beat him is when he’s trying not to die. Both are pretty bad ass. Jolly and Zing were killing it at the end and Tidwell was keeping up with guys double his age (and triple and quadruple!!!!). Ok maybe we were keeping up with him. Bulletin was extremely complimentary of my music choices and was pushing me to keep up with him. At around 6:05 Dauber felt the need to step in for Meter and tell me that we only had 10 minutes left in the workout and should get back to Harvey E Oldham statue soon. It was maybe 400 feet away so we did one sprint in the parking lot and then moseyed back since it was Dauber’s birthday (somehow he’s still not at respect?).

We got back to the Patrick P Oldham statue and used the area to do a minute of step ups and a minute of dips. Then we did some Mary which was Gas Pumps, Flutter Kicks, Dauber led Big Bois and Tidwell led Punch Through Things (Nolan Ryans). We also listened to T Swift as we wrapped up.

We did CoR, NoR, intentions and announcements. I’m proud of the work FOCKER and Holy Roller are doing in growing F3 both with all the head locks and starting a WO a bit further out to try to draw in new PAX. Pretty soon we will have a Butler State Park WO. It was an awesome way to start the week, even though I didn’t write about it until the end of the week.

Until next time,


BackBlast 4/8/21 Holy Roller – Agony @ the County

Simple Agony. Move and keep moving. We exercised our heart muscles today for 44 minutes. At about 34 minutes into the workout, we did nothing for 1 minute.
Disclaimer, and a mosey. Then a few SSH, Merkins, SSH, Merkins, SSH and mosey with coupon to the main thing in the parking lot. 13 strong HIMs today:
Boss hog(R) Pelican Abacus Little Jerry(R) Devitto Air Raid(R) Valdez Storm trooper Yankovic(R) Hush puppy Double down(R) Gisele Holy Roller(R) (Q)
Main thing was a Dora in the parking lot. Started with 50 ManMakers while your partner runs to the island and bear crawl back. Keep your heart rate up. Boss hog was doing his own version and doing it well. Pelican kept me moving and encouraged as we worked through the toughness. I looked over and saw Gisele burning through curls, Hushpuppy came flying past me on the round 2 run (3 times). Abacus started deep lunge walks instead of the bear crawls and had some followers keeping that heart muscle pumping! Devitto was doing Bear crawls in style and setting the example. Little Jerry was running like a cheetah (you can, hear him passing you).
After 50 Merkins, 150 Curls, 150 Thrusters, 150 Derkins we moved to round 2 at the other end of the parking lot. Yankovic was pushing through every exercise with grit! Did you all see Double Down making his abs even better through those BBSit ups? Wow. And I tried to challenge Storm Trooper a couple of time during the loop runs and he just blew on past me. Keep that heart muscle moving was the reminder. We did some more hard stuff (Not sure I saw Valdez or AirRaid break a sweat but they were tearing though it – I gotta think up something harder for them next time). We ended after 150 BB Sit-ups, 140 4 count Flutter Kicks and another thing, together with 2 minutes of ManMakers in unison (PAX looked like Synchronized Swimmers). Heart rates were up.
COT Announcements, Workout today was focused on our exercising our hearts. Go out today and give your heart and mind to others. Pour into them. Be the strong example as Christ did, giving your heart as you are a husband, father, son, brother, co-worker, leader. Prayed and out. Thanks for allowing me to lead HIMs. Holy Roller

BackBlast 4/6/21 Holy Roller – Loco @ the County

In the preblast I provided synonyms for Loco. That describes what this workout was, Loco. It was a beautiful morning in Pewee Valley, so I thought we would take some time off campus and sort of mosey up and down Mt Mercy…with our friend, the coupon.
All Pax accounted for: Wildflower, Hush Puppy, Yankovic (R ) and Q Holy Roller.
We did a short mosey with coupons to the caboose. Proceeded right into 5 Nuclear ManMakers. And then did 5 more with a different kind of count. Those got us warmed up a little.
We headed to the main thing with our coupons -down the street. We started at the first of 2 posters on Mt Mercy. Did 1 Curl at the first pole, mosey with coupon to the next and did 2 and to the next and did 3…and so on. At the end of the road, there were instructions on what to do on the way back. Manmakers 1,2,3, etc. then turn around and do Big Boy Sit-ups with coupon at each pole again 1,2,3, etc and then mosey the other direction with coupon and this time squats. Finished just in time to circle up. Man, Wildflower pushed us, Hush Puppy was strong (and even after staying up all night repairing his car and sore from the crash), and Yankovic was was out there making himself better.
COT, announcements, prayers and we were out. Well done HIMs! Holy Roller

PB- 04/08/21- Sadie Q Big Kapowski @ Bayside

Between work travel and life I’ve been out of the Gloom more than I would like. Things are settling down and I’m on the Q at Bayside in the morning. Rain or shine, we are covered either way.

We are going to go hard for four rounds in the octagon. Once we start we won’t stop until we are saved by the 06:15 bell.

Bring gloves and a coupon!



BB. Escalator in the Abyss 4/7/21

Pax- Flip flop, Mr Hat, Uncle Sam (Q)

Weather was a perfect 56 and clear.  I arrived early to pace off and mark 86 meters and unload the truck.  I dm’d the Abyss regulars the night before to make sure they brought a ruck because not all of them stay up on slack.  Even Flip flop was early so we loosened up, did a quick disclaimer, explanation of the exercises and a challenge to complete as many rounds as possible before the 545 alarm went off. We got after it at exactly 0500 with no warm up. Workout was the GoRuck Bataan Memorial WOD. 

10 slick burpees over ruck

11 deadlifts (sandbag/75 lb KB/or 80lb curl bar)

12 thrusters with ruck

13 American hammers with ruck

14 (4ct) standing arm circles wearing ruck

15 neck circles with feet elevated (these made me dizzy)

16 big boys holding ruck

170 M ruck (85 out and back)

I picked this WO because there was a last minute Q open due to the Rona and I lack imagination. This is also the month when ROTC units all over the country normally travel to White Sands to ruck 26 miles to honor the Soldiers of the Bataan Death March. After a question on slack as to whether this WO could be done in 45 mins I did the math in my head- 72 exercises in 45 mins didn’t really work but it’s a good workout and whatever happens, happens. What I didn’t account for was flip flop and mr hat going full beast mode at 0500. They were coming back from the 9th ruck run as the 0545 alarm was still sounding.  I was coming back from my 7th ruck run and was just glad the alarm was sounding before I started the next set of jump over burpees. 

Announcements-trash rucking for cash this Sunday.  Intentions and happy birthday to the twins.  Ended with an Our Father.

4.3.21 BB The Nest @ County

This was the Saturday before Easter and I wanted to have fun while remembering the sacrifice that this holiday celebrates.

Today’s numbers were low since we were sandwiched between spring breaks, going into a holiday and coming off of IHC. In attendance we had Pelican (back in his site Q shoes for the day), Yankovic (Captain Consistent just keeps pushing), Hot Tamale (grinding all the way through the WO), Holy Roller (Mr. Motivation himself) and YHC on Q.

We moseyed and did some typical warm-o-rama stuff. The SSH were a mess of flailing arms as either I could properly count or the PAX had no idea how to follow cadence. From there, we kept it simple.

For the first thang, we lined up and ran a shuttle run to retrieve 12 lit eggs at four intervals. Sprint to the first line with eggs, pick up an egg or touch the line and return the eggs to the basket. Rinse and repeat for the other three lines.

Once we had all of our eggs in one basket, contrary to Pelican’s strong advice, we circled up with our coupons. for the next thang. This one was simple, pick an egg and do 4 rounds of that exercise tabata style. After 4 exercises we crossed the lot with things like bear crawls and bernie sanders.

Exercises: Skull Crushers, Over Easy, Front Raise, Lion King, Elf on the Shelf, Overhead Press, Merkin Pull Through, Upright Row, Curls, Bench Press, Kettlebell Swings and Grave Diggers.

Once those were done, we took a lap around the lot and circled up for Nuclear Burpees. 10x full burpee, 10x Burpee w/o Merkin, 10x Squat to touch the ground and jump with the clap, 10x Overhead Clap. We only made it down through 8 before we ran out of time. Next time, well get all the way through!

For the last thang, I wanted to take a moment to reflect on the sacrifices that have been made for us. All of today’s exercises were focused on shoulders. I intentionally tried to smoke them, just for this last thang. For a minute and a half we held our arms outstretched and thought of the people in our lives that have given of themselves to help us get to where we are. We also took this time to meditate on the ultimate sacrifice that was made on the cross so that we may be in relationship with Christ. No one let their arms fall, and everyone took this time to reflect. Sacrifice isn’t easy, but we’re not in the business of quitting when things get hard.

The PAX were gassed and our shoulders were dead. We circled up for COR, NOR, Announcements (Convergence, Dare to Care, upcoming Ruck) and Intentions.

Well done men. I hope you all had a blessed Easter with your loved ones, but I also hope that you took time to remember that He is risen.

Until Next Time,


PB Worm Q – The Tank 4-7-21

The weather looks absolutely perfect for a few trips around the Diamond. We’re celebrating the 500th time at least one of you savages had to put up with me for at least 45mins. Each time, it’s been much appreciated on my end. Bring a buddy, a coupon, and an old pair of shoes. We’re going to hit the dusty trail for an old school Vets beatdown.

Early Birds Get-


PB – Escalator in the Abyss 4/7/21

“We’re the battling bastards of Bataan,

No mama, no pap, no Uncle Sam,

No aunts, no uncles, no cousins, no nieces,

No pills, no planes, no artillery pieces,

And nobody gives a damn.”

Join us as we execute the Go Ruck Bataan Memorial WOD starting at 0500. Nine rounds of 8 movements. Bring a ruck.  Bring a sandbag if you have one. If not come anyway and we’ll have plenty of heavy things for you to deadlift. 

4.6.2021: BB Le Lew at The Planetarium at The Boondocks


  • Flex Seal
  • Asian Zing (R)
  • Bulletin (R)
  • Cochran
  • Abacus
  • Honey Do
  • Le Pew (Q)

It was cool seeing Zing at The Boondocks upon arrival at the AO and I was happy to grant his request to not incorporate burpees into the WO

After the disclosures we got into a mosey across campus to circle up for COT.

Bulletin didn’t want nuclears, and I was happy to acquiesce to his request:

  • 101 Side Straddle Hops in cadence
  • 20 single count merkins
  • 15 toy aoldiers
  • Mosey back across campus

Thang: Tabata

The Tabata consisted of 5 workouts, 8 sets of each, 25 second reps with a 10 second rest.

  • Hernia Bulgers
  • Overhead Press
  • Curls
  • Bent over Rows
  • Dips/skull crushers/skull crusher v-ups


Two minutes of flutter kicks. I think we did around 70.

Intentions were made giving thanks to the Lord for delivering Bulletin’s family safely from what could have been an awful wreck. We also asked that those suffering with addiction find healing.

Great group – was proud to lead.

Giddy up.

BackBlast TheFog 4/3/21

PAX- LadyBird (R) (Beggin Strips…woof), Minnow, Dot, Diane Dukes, Jitterbug (QIC)

This won’t be an easy read as I’m doing it on the Fly and it was a whole 3 days ago; and not gonna lie, drawing a complete blank on some of the things we did except I was really tired at then end. Appreciate the PAX who joined me, as always I kept us moving with some PT in Between.

-Mosey to Coupon Lot for COP: SSH, Grassgrabbers, Hillbilly Walkers, Imperial Walker….After SSH had PAX do I burpee and then increased burpee count by one after each additional exercise up to 5? Stretching, Kendra, Michael Phelps.

In no certain order these are some of the things we did.

Playground…Alternated 5 Pullups with 20 LBC’s for 5 minutes. (I remember this cause we did it last)

From COP Moseyed to small lot next to egg lawn for a Jack Webb of Merkins and Air Presses 1/4 ratio up to 10/40 ( I remember this cause I just remembered what we did after COP)

Moseyed to top of Bridge- PAX did 15 dips, ran to bottom of bridge and did another exercise, (15 Squats??) Ran back up to top of Bridge. Rinse and Repeat X 5

Moseyed to Fountain- Really messed this up, but eventually Ladybird and I teamed up and Dot, Minnow and Diane Dukes Teamed up. 1 Group AMRAP an exercise while the other group Mario’d down the fountain hill and then Bernie Sanders Back Up. (Kind of like that last line you can read on an eye chart, if I had to guess, those exercises were, Step Ups, and T-Merkins, and Jump Squats.

Gathered at back entrance of fountain. Had PAX do a 5-10-15. Each PAX Completed 5 Burpess, 10 Hand Release Merkins, 15 Bobby Hurleys (Actually pretty sure about those), in order, then Sprinted to a tree I pointed out some distance down the rock path…(4 miles?), then bernies sanders back. Rinse and Repeat x 3.

Back at Fountain- Found a bench or short wall and did 3 exercises, Rinse and repeat 3 Times. Derkins, Step Ups, Dips (may or may not have happened)

Moseyed back to top of Bridge- We shared the Fountain for a short period of time with a small number of the ladies workout group on the other side. I saw them doing a particular exercise I liked, and because I did not want to Mosey all the way back to the Start from the Fountain we stopped there to do it. I wish I was making this up, but if you held flame to my feet I couldn’t tell you what that exercise was.

Moseyed Back to Playground….see above

COR, NOR, Announcements and Intentions. Good to see Dot back out. If I can’t always remember clearly what happened; I always remember how I feel when I have left it all out there with my F3 Brothers and for that I am grateful. Jitterbug Out

It might have been Mountain Climbers

BB: Rods of God 30March21


I forgot to write my backblast for the Loco workout at the county last Tuesday. Sorry Hushpuppy and all.

14 HIMs were present for this pounding!

Backflop, LittleJerry respect, DoubleDown respect, JollyRancher, CousinIt, JerryMaguire respect, Dauber, Abacus, LadyBird, HushPuppy, WILDFLOWER, Valdez, HighTower, Focker the Q.

so I have to admit, the exact details are very foggy at this distance from the actual event and thats on me!

However, we did disclaimers, and spent a good amount of time warming up with dynamic movements designed to Mimic the work we would be doing.

Then we formed a line tallest to shortest, covered down and marched in cadence and commands to the grinder after a very brief description of Drills and Ceremonies from FM 22-5.

We halted and left faced our equipment. We then broke off into two man teams, one being the training safety officer and another being the running push and began to march around St Als, while shouldering many hundreds of pounds of weight (crane parts).

Every 45th strike of the left foot we halted and switched positions and resumed marching until the runner came up on our six from his faster journey around the County campus.

When the runner reached our six the lead man (point man) took up the running duty and the previous runner fell in and we resumed marching.

During the forced march we halted and recovered, twice, with some quick Mary.

we continued till time was called at 0615. One and a half loops around the County were accomplished. Bar set!

we gathered around the flag and began announcements and intentions.

We sent our prayers up to our Mighty God and thanked him for all he has done and is doing!

Sorry I missed this post. I must have had the beach on my mind!

Grateful for each of you men!

Focker over out!

Backblast (4/6/2021) – Russdiculous Q: BoW at The O

PAX: Handbook, Violet, Sump Pump, Tron, Klopek, Plumb Bob, Porkchop, Sweatshop, Russ.

Disclaimers given, then off for an easy mosey around the tennis courts, circled up for COP, and counted off.

COP: SSH (x20), Toy Soldiers (x15), GG (x10), Tempo Merkins (x15), 1-minute of Butt kicks, high knees, and SSH (20s each). Caught our breath and completed one round of Crowd Pleasers – 1 Merkin – 1 Groiner, 2 Merkins – 2 Groiners, and so on) ladder to 8 and back down. Of course, Sump Pump called me out for finishing first only because he didn’t.

We moseyed a good ways outside of the loop to a hill close to Bowman Field where the PAX performed 11s of Jump Squats and Merkins (woof!). 10 counts were not enough so we caught our breath while walking toward the overpass for a brief round of Mary that consisted of Flutter Kicks and some other weird lower-ab movement I made up on the fly.

After an exhausting mosey back to the flag we had a few minutes to spare for Imperial Walkers (mine looked more like Hillbillies), Copperhead Squats, and capped it off with 20 Merkins with a 10-count hold on the last rep. 6:15, time was called.

Announcements made and intentions lifted among the PAX. Great morning, great group of HIMS, and a true appreciation for this group. SYITG -Russ

Motivator Backblast 4.5.2021

PAX: Flip Flop, Kitty Litter, Uncle Sam (R), and Mr. Hat (Q).

COP: 37 SSHs and some downward dog stretches. Then we moseyed over to the arena with our coupons.

The thang: AMRAP of the BDAY beatdown.

B = 37 burpees

D = 37 derkins

A = 37 alpos

Y = 37 of your choice

Arena: 37 burpees. Run around the playground back to the flag. 37 of a core exercise. Run back to the arena. 37 derkins, and on down the line. All PAX made it through 2 rounds. For the “Y” most chose curls. Then we ended our time with some plank work.

Announcements, intentions, prayer.

Always honored to lead. Hat out.

PreBlast 4/6/2021 Holy Roller Q – The Loco @ The County

Loco: around the bendbalmybarmybatsbattybonkersbuggycrackedcrackersdaftdottyfruityhaywirekookiekookyloonyloopynutsnuttyround the bendwackywhacky
You will understand what my understanding of “Loco” is if you come to the County tomorrow (Tuesday) at 0530. (My first Q in a while too, so going to try at least one new thing with a coupon.) We will count up but not down. We will move. Cardio for sure – with Coupon.
Bring a FNG, the weather will be perfect. 0530 at The County (St. Aloysius School, 122 Mt Mercy Dr, Pewee Valley, KY 40056, in the USA)
SYITG, Holy Roller