Yoshi wanted to get his little green dinosaur Q legs ready for his big solo VQ at vets in a couple weeks. So I asked if he’d like a little assistance with a coQ at the ToG. Boom there ya have it. Get up get out and get sumthin! -Kilo

It's been a minute since I've painted some pain!!  Lungs will be a burnin in the Garden tomorrow.  Paining some lovely hills with a sprinkling of coupons!

WHO:                   All willing and able PAX WHAT:                 It’s a Ruck.  In January. WHERE:               Start 1149 River Road L KY 40206, Big 4 Bridge parking lot. End 123 W. Main St L KY 40202, Patrick O’Sheas WHEN:                 01/17/20, 8:00 PM hard start.  Arrive early for gear check and stretch.  End 11:00 PM WHY:                    Because we areContinue reading "Pre-Blast: January Ruck.  Plumb Bob and Old Bay at the helm"

Looking forward to getting back out to The Mutt tomorrow. We will do a little running and coupon work. Goal is a good full body workout. I look forward to seeing you guys! SYITG -Catfish

Come out to Bayside tomorrow morning for some Worm Style Recess. We will run, lift, and mostly likely laugh at Kilo's expense. Bring Gloves and a buddy. Early Birds Get- WORM

Pax:  Geppetto (Q), Backdraft, OJ, Cardinal, Left Eye, Snowman, Glen Ross, Pope, Plumb Bob, PED, Fall Guy (R), My Boy Blue (R), Loco If you read my pre-blast yesterday I bragged about the size of the balls we have at the Mutt.  Well today did not disappoint.  Instead of writing all about what we didContinue reading "Backblast The Blender at the Mutt 1-8-20 (pictures tell a 1000 words)"

Q: Diablo PAX: (10) Meter Maid, Holy Roller, Pelican, Peach, Back Flop, Fructose, Bubblewrap, Dauber, Honey Do (FNG), Diablo Intro: It had been too long since my last trip to the County. I’ve marveled from afar at what these HIMs have built there. Moving heavy stuff is my sweet spot, so when offered the opportunityContinue reading "Diablo BackBlast for The Foundry at The County 1/8/20"

Come out to the County tomorrow to help me celebrate my Sweet Sixteen. We will be jumping, lifting and running. I will accept gifts (but it's not my birthday, I've just always wanted a Sweet 16 party). SYITG Pelican

Come out for the final test (or to set your 2020 baseline) tomorrow at the Firehouse. Same format as before...Squats, Merkins, Big Boys, Mile (or 2 mile) run, then the ladder. SYITG -Fungi

Tomorrow’s Checklist:1. Wake up early2. Go to the Poshlands3. Mumblechatter for 45 min while working hard and pushing fellow HIM’s to get better (multitasking is a lot to ask at 5:30am).4. Finish the day better than you started!SYITG!- Stick Up

Watch out! Flounders Bringin the First Heavy to Long Run this Friday 1/10 5am-5:45am! Well, the first I know of anyway, I don't read blasts unless I write them. 🙈🙉🙊 Park at Tennis courts 1605 Flat Rock Rd, Louisville, KY 40245, United States

CoQ’s are like Dynomite fart sacks. They are few and far between, but when one comes up, its a HUGE deal. Last week Huggies and I decided to team up for the Cliffs and bring a little variety to the Garden. Today reminded me of another reason why F3Louisville is more than just a workout.Continue reading "1/7 BackBlast The Cliffs Kilo/Huggies coQ"

It's been awhile since I've been out to the County, so I'm bringing some toys. Some are heavy; some are what you make of them. There will be at least one opportunity for you to see how strong you really are. If you have a ruck plate or a heavy kettle bell, bring it alongContinue reading "Diablo PreBlast for “The Heavy” at The Foundry 1/8/20"

That's right boys.  Jolly's coming to Vets to start the transition process of taking the AO of the Year back to the County for 2019 where it rightfully belongs. Don't like the smell of that?  Then come stop me in the gloom in the morning at 0530. Bring gloves for ground work.  And bring aContinue reading "Pre-Blast : Jolly Takes Over 2018 AO of the Year [Vets] : The Tank : 01/08/2020"

Q: Diablo PAX: (27) Flo Jo, Digiorno, Tron, Ripple, Gillespie, Wham!, Zartan, Deep Dish, Gate Keeper (FNG), Starchild, Captain Insane-O, Escort, Tin Cup, Buzzsaw, Backdraft, Glen Ross, Russdiculous, OJ, Face, Nino, Grinder, Zima, Busch, Stick Up, Geppeto, Tammy Faye Baker, Diablo Intro: 27 HIMs at Bag of Wrenches! Starchild said, "Remember when we'd get 25Continue reading "Diablo BackBlast for BagOfWrenches at The O 1/7/20"

I'm sure by now you've all heard about our big balls at the MUTT.  Only the HIM-est of HIMs have been out to handle them though.  Let the Iron Pax be the motivation you need to come play with our balls tomorrow at the Heavy.  We'll have a lot of other fun stuff too, sadlyContinue reading "Pre-Blast Heavy Blender at the MUTT 1/8/2020 – Geppetto Q"

Today was originally scheduled to be Alex's BDay Q. Unfortunately, he is under the weather. So YHC decided we will celebrate his birthday without him. 19 PAX: Brown Water, Mama’s boy, Asian Zing -R, Double Down-R, Hush puppy, Pelican, Dauber, Kimble, Holy Roller-R, Jerry Maguire-R, Jolly Rancher, Captain Crunchberry, Bubbles-FNG, Wildflower, PorkChop, Peach, Cratchit, PewPew,Continue reading "Back Blast the Loco 1/7/2020"

PAX: 6 Huggies Squid Mr. Hat Meter Maid Uncle Sam (R) Weather: 49 degrees, consistent rain. It pretended to do a downpour, but then backed off again. Disclaimer/FNG YHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarilyContinue reading "Back Blast 3-Jan-2020 Friday BlackOps at Long Run Park 05:00 Crock Pot Q"

For the first time ever, Kilo and Huggies combine to lead a workout.  You will not want to miss this.  There will be running and lifting.  Bring gloves.

The Worm Wagon came rolling into Vets park at 5:05 this morning. I was excited and also little bit uneasy about giving up the Site Q responsibilities at COT. The group at Vets put a lot of work into making our Big Mo Heavy's a success. It's challenging to lead a Heavy WO, and weContinue reading "BP – Worm Q Big Mo HEAVY 1/6"

Pax- Catfish, Viking, Milton, Speed Bump, Flounder Q Weather 37degrees and dry, mild wind. Thang 1- Warmups As promised I dedicated this First 2020 Q to a pax who had a positive influence on me. Star-child HL me by hounding me for weeks leading up to Spring Break vacation and got a verbal HC whileContinue reading "Backblast The Silo @ N Posh 1/6/2020"

With Swim Season in full swing, it limits the days I can post and Q. With Tuesday and Thursday being the only weekdays available, that means the Mutt, the O and the County can expect a lot of me over the next couple months. I always enjoy visiting the Mutt and bringing the pain. LastContinue reading "Cock-A-Doodle-Doo – Rooster Pre-Blast 1.7.20"

As I called out in the Pre-Blast, the Long Run BO crew have been building some great momentum and steadily increasing numbers at the Monday / Wednesday / Friday workouts.  The secret is starting to get out, but one milestone Mr. Hat has been pushing for is a double-digits PAX showing.  Well…on the first MondayContinue reading "Back-Blast Monday 01/06/20 – 14 PAX and FOUR CORNERS @ Long Run BO"

HIMs of F3 Louisville - Reward yourself for hitting the Gloom hard in the new year by coming out to Blind Squirrel Tuesday night to watch the UK / Georgia game with some of your F3 brothers. Game time is 9:00 pm, so 2.0s should be asleep and/or old enough not to need your helpContinue reading "2nd F Opportunity – UK v. UGA – Blind Squirrel 9:00 pm 1/7/20"

PAX: Jolly Rancher, Jitterbug (R), Little Jerry (R), Dry Rub, Double Down (R), Ladybird (R), Mr. Kotter, Deep Dish, Ripple, Stick Up, and Captain Crunchberry (QIC) Weather: Hovering just above freezing. Disclaimer: I'm not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. Aye?Continue reading "Backblast – The Incubator – Poshland – 1/06/2020"

Want a full-body old school set of movements that will make you better? Come see me at The O for Bag of Wrenches tomorrow morning 1/7/20 at 0530. SYITG Diablo

20 Pax out on a Saturday at Posh made it feel like 2017 all over again. The energy was high for the entire workout. We never left anyone behind, and i can promise you no one was left where they started. We ALL got better!! PAX WapnerBestie FNGMcAfeeGypsyBulletinJitterbugFanny PackLittle JerryIcemanPtterYoshiFrosted TipsCatfishStick UPDeep DishLatexFlounderMr. KotterSweet TartKiloQContinue reading "1/4 Backblast TheFog #KiloQ"

Pax (11): Sump Pump, Glenn Ross, Fridge, Fall Guy (R ), Tin Cup, Blueprint, Buschhh, Pope, PED, Pork Chop, Fergie (Q) Weather: Chilly, mid 30s, but dry. The work out: Kept it simple and ran the Murph. I figured 45 minutes could be tight, so advertised this as a modified murph. May have underestimated ourContinue reading "1/6/20 – BB – BO at the O"