There are many different ways to perform a Merkin. We're going to get the heart rate up, do a little cardio, and in the process explore many of those variations. You may want to have a protein drink ready for afterwards. SYITG Diablo

Come on out to PBP tomorrow. We will be working the entire body so be ready. Bring gloves cause it's cold and we will be using coupons. SYITG Pelican

Great day for mumble chatter! Everyone was on their game during our coupon mile. PAX : Pelican, Asian Zing (R), Mama's Boy, Honey Do, Crachet, Captain Crunchberry, Meter Maid, Kimble, hush Puppy, Focker, Backflop Q Weather - wet and freezing cold. Disclaimer was said and we moseyed to front parking lot where we did 20Continue reading "Back Blast The Nest @ The County 1/25/20"

If you haven't been to a Long Run BO workout, you're missing out! This site has it all, playground for pull ups, basketball court to run 11's, small running track for a mosey, pavilion for rainy days, and much much more. Come out and see what all the hype is about tomorrow! You'll be gladContinue reading "Pre Blast Long Run Park Monday, 1/27/20 @ 05:00"

If you haven't been to a Long Run BO workout, you're missing out! This site has it all, playground for pull ups, basketball court to run 11's, small running track for a mosey, pavilion for rainy days, and much much more. Come out and see what all the hype is about tomorrow! You'll be gladContinue reading "Pre Blast Long Run Park Monday, 1/27/20 @ 05:00"

Come on out to the gloom as PK brings back the joy of the funhouse to the incubator.

The only thing I can promise is this won’t be pretty. Bum knee, no rest and haven’t run in over a week...so part of the WO may include you carrying the Q back to the flag. Regardless, we’ll have fun and get better, so come on out to the shit show. SYITG

Today was off to a great start with Captain Crunchberry showing up with a new shovel flag for this location.  It was painted red to yellow as a flame and has a red flashing safety light attached. Super fitting for the firehouse and pretty darn cool. Weather: Chilly but clear Pax: Abacus, Captain Crunchberry, Backflop,Continue reading "1/23/20 Backblast – The Firehouse BO"

Everything I do is to give the very best of my ideas and experiences so that others can achieve more than I could achieve. The night before we shared laughs over drinks. It wasn't easy to come out in the wet cold gloom. I appreciate all of you for your support and getting better together!Continue reading "1.24.2020 BB The Fog @South Posh"

Join me at The O (Seneca Park) for an explosive workout. It's time to prep for Track and Field season! 3101 Rock Creek Drive 40207

This was my first Q at The Garden and decided it would be a great idea to introduce the group to the Patent Pending Poshland's Bucket O' Fun! PAX (12): Fructose, Jewel, Uncle Rico, Gypsy, Sweet Tart, Domino, Dunphy, Huggies, Motorboat, Husky, Wide Right, Stick Up (Q) At 5:30 disclaimer was made and we beganContinue reading "1/23/20 BB @ The Garden"

We will partner up for a coupon heavy WO! You won't want to miss. Come out and get better...bring gloves and a good team attitude. We will conclude with some burpee football. SYITG - Backflop

PAX (9): Pork Chop, Pope, PED, Fergie, Fridge, Deuce, Duckling, Zima, Glen Ross Q Conditions: Steady rain, temp of 45*, feels like 42* 5:30 issued disclaimer and wasted no time heading towards the VIP Pavilion for warm up/ Thang 1. The VIP Pavilion offers the perfect amount of cover for 9, maybe 10 max soContinue reading "1/24/2020 Black Ops at the 6 BackBlast"

The Starfish 1stF Leadership team Nino - F3Louisville leadership councilHandbook - 1stFQ for Vets/TheO/TheMuttHuggies - 1stFQ for Posh/Garden/County/Bayside/pleasantville/longrunOJ - RuckQFlounder - Expansion to Broad Run Park These pax will work together to serve F3louisville's 1stF needs. Stay tuned for more information and vision from this group! 2rdF Leadership team Diablo - F3Louisville Leadership councilTony MalitoContinue reading "F3Louisville Leadership Announcement"

Beat Naperville!  Are you tired of losing to Bear fans?  Well, let’s change that tomorrow and get out to the 06 for a light workout, with moderate rain, and some heavy MC.  There are 2 days left and we can do it!  Beat Naperville! Glen

YHC has been injured and out of the gloom this week. I can't run, so that means you're not running. Instead, we'll make our way to the coupon pile and do as much havoc with them as we can for 45 minutes. I love the Chopper. This will be fun. 0530. SYITG.  

The WO tomorrow at Pleasantville will be a competition. Your strength will be tested. Your endurance will be tested. Your mind will be tested. ONLY the most skilled will be victorious. If you think you’ve got what it takes stand atop the platform get out to o Wisteria. SYITG Nino

  I want to thank everyone for coming out this morning!  Always encouraging to see a solid group of HIMS brave the cold and whatever stupid thing I am going to throw at you. PAX (11): Dynomite! (Q), Number2 (R), Stick up, Ripple, Buzzsaw, Dry rub, Maxi, Little Jerry (R), Double Down (R), Wapner, JitterbugContinue reading "1/22 Blackblast Dynomite Q @ The Bridge Poshland"

When Old Bay and I sat down to plan the January Ruck Event, our goal was not to try and “one up” the previous events we just wanted to plan something that was truly ours.  Let’s face it, no one is going to out do Zartan and his partner’s yearly beer rucks.  We wanted toContinue reading "January Ruck Event Back Blast 1/17/20"

Looking forward to getting back out to beautiful Bayside tomorrow morning. We will do little running and some burpees. No coupons but looking at the temps you might want to wear gloves anyway! Can't wait to see you boys ITG!! -Catfish

It looks like it could be above freezing tomorrow, but we will warm up quickly no matter what the temperature. We are going to run but stay together as a Pax. We will be carrying coupons, but you’ll have some help. Remember misery loves company!! Wear gloves and bring a head lamp if you haveContinue reading "01-20-20 – Preblast – The Extender @ The Mutt – Backdraft Q"

Sandbags and Rucks Yesterday Dauber asked YHC if there was anything I needed for my Q at TheFoundry. A simple request was for Sandbags and rucks. I have 2 rucks and 3 sandbags myself, I know MeterMaid has 5 of everything and I knew that if he planned to attend we would have enough toContinue reading "1/22 Backblast The Foundry #KiloQ"

Captain Crunchberry's first order of business as Site Q was to put the old Site Q to work. I'll be Qing tomorrow.  We'll keep it moving, sometimes fast or quick. Bring your moving shoes and your counting fingers. SYITG - Fungi

It has been too long since I Q'd a workout and I am looking forward to getting out with you HIMS in the AM.  Don't worry about the 20 degree forecast, I will make sure to keep your heart rate up for a full 45 mins.  Bring gloves and a willing spirit to get better.Continue reading "1/22 PreBlast Dynomite! Q @ The Bridge Poshland"

Join Frosted Tips for a 20 degrees forecast-ed workout; we'll partner up to keep warm 🙂 It will be cold, so... I'd wear gloves 🙂