Pax: WhamO, Left Eye, Soft Top, Nugget, My Boy Blue (Respect), Buschhhhh, Pepperoni, Pope, SumpPump, Jawhawk, Pork Chop, Lionel, Bad News (DR from St. Louis), Geppetto, Backdraft, Plumb Bob, Grinder, Cardinal, Fall Guy (Respect), Glen Ross Q.  So we ended up with 20 on Jan1, 2020 Conditions:  Sunny and cool 38* I had no ideaContinue reading "1/1/2020 Blender BackBlast"

It's that time of year again...The hustle and bustle of the Holidays are over and we're left wondering what is next?  Well I'll tell you what is next.  THE 2ND ANNUAL F3 LOUISVILLE AWARDS BANQUET!!!! If you remember last year, lots of fun was had by all.  We laughed...we cried...we drank.  Kilo got us inContinue reading "F3 Louisville 2019Awards Banquet Pre Blast"

PAX: 8 Nice and Slow Captain Crunchberry Jolly Rancher Iceman (R) Domino Nino Gypsy Crock Pot (Q) Weather: 40 deg F, still air (but that may have been because we stayed tight to the building) Disclaimer/FNG YHC is not a professional, nor has he received any certification or training. Everything Q says is merely aContinue reading "Back Blast 2-Jan-2020 Thursday Cloverfield at the Garden 05:30 Crock Pot Q"

Pax (15): McAfee, Plumb Bob, Old Bay, Barney Fife, Wham O (R), PED, Fridge, Glen Ross, Windshield, Fallguy (R), Meatball, Geppetto, Left Eye, Blueprint, Deuce (Q) Doing this from my phone, so sorry for the brevity. Started with a mosey around the walking path, and then everyone grabbed a coupon and up to the backContinue reading "Backblast – The Rooster 12/31/2019"

The workout theme was focused on the number “20” in recognition of the New Year. PAX (15): Captain Insane-O, Diablo, Face, Flo Jo, Huggies, Kilo, McAfee, Methane, Porkchop, Red Roof, Tin Cup, Violet (Q), Wham, Whitney (R),  Zartan, Conditions: 37 degrees with light wind Warm Up: Mosey along running track back to tennis courts BodyContinue reading "Back Blast 1.2 ToG @ The O"

"Damn, Veteran's is a fine AO."  That's the first thing I said to myself when I pulled into the Park 20 minutes ago to do some quick site recon and take some measurements.  The second thing I said to myself was "Shit.  This will be the first Chopper of the 2020...I better make it aContinue reading "Chopper Pre-Blast 01.03.20 – Old Bay at the helm"

Nothing like getting out of the car in 40 degree weather and it starting to sideways rain on you. And I mean a torrential downpour. But like they (Abacus I think) say you only get wet once. Because I knew it would be miserable conditions, I wanted to Q something that kept the PAX inContinue reading "Back blast The Incubator 12/30/19 @ South Posh"

What meal is in the Crock Pot? Look, I'll be honest... I'm not a NASCAR fan per se, but I deeply respect the engineering marvel that is a NASCAR. Engineering a vehicle that can do what they do, with the accelerations they demand, as light as they are, and the ability to survive the impactsContinue reading "Pre Blast 3-Jan-2020 Friday BlackOps at Long Run Park 05:00 Crock Pot Q"

Happy New Year! PAX: Retainer (QIC), Gypsy, Deep Dish, Maxi, Mr. Kotter, Dynomite, Potter, Stick Up, Sweet Tart, Lady Bird. 10 Pax got up and got after it to start the new year right. After a quick disclaimer and mosey around the parking lot, we started the main thang, which will take some time andContinue reading "2020 reps for 2020. BB from the Bridge"

PreRuck 0530 - 0645 Be ready to ruck and PT with this one. TheFog 0700 - 0800 Workout will be difficult and heavy. If you have a ruck, Bring it. If you have a sandbag, Bring it. Modifications will be given. Come out and get out of your comfort zone!!! -Kilo

I fartsacked this backblast, basically completely forgot about it over the holiday and only rememberd it when i was looking back through photos and found the COT video. I hope youll forgive me. PAX Cookie, OJ, PlumbBob, Violet, Handbook, Diablo, Vincent, Tron, Loco, Huggies, Yoshi, Kilo We started with a quick disclaimer and some stretchContinue reading "Really late 12/21 backblast from #TheRuiner"

20 PAX ITG: Cochran Jerry Maguire Double Down Pew Pew Brown Water Meter Maid Holy Roller Mama's Boy Grizzly Big Bird Viking Abacus Hush Puppy Pelican Little Jerry Asian Zing Gisele Back Flop Bulletin LePew Today's Objective at The County was twofold: You vs. You Challenge: the PAX pushed themselves to their limits limit thenContinue reading "BackBlast from The County 1/2 – LePew Q"

The temperature was hot enough to melt any snowman that day, but 7 pax beat the fart sack and came out for a light run. Thing 1: partner with coupon for Dora. Partner 1 runs to the other end of the parking lot and does 10 box jumps while partner 2 starts 100 overhead presses.Continue reading "12/28/2019 Backblast The Hurt at The Mutt"

Glen Ross and I used to joke that it always rains in Pleasantville. When we first started out there, it seemed like it rained, without fail, every Friday morning. It’s only fitting then that there’s a 90% chance of rain for my return to the streets of gold. As Old Bay says, you only getContinue reading "Preblast- Wisteria at Pleasantville- Grinder Q 1/3/20"

7 PAX Digiorno Q PAX: Yoshi Violet FloJo Tron Handbook Fergie Digiorno Q Conditions: High 30's & Windy Disclaimer given Mosey to The Cage Circle up Warmup: SSH Downward dog Runners stretch Grass Grabbers Merkins Copperhead Squats Michael Phelps Tricep Stretch Shoulder Shrugs Thang 1: Jack Webb 1:4 Amer Hammer's:Flutter Kicks IC until 5:20, thenContinue reading "BackBlast The O “Bag of Wrenches” Digiorno Q #NYEve"

Did you miss your first chance to get better in the New Year? No worries, tomorrow is back to normal schedule so there should be no excuses. Bring whatever you need to get better. Gloves are recommended and good shoes encouraged. SYITG Sump Pump

As we continue to ring in 2020, we will complete 20 repetitions of a variety of exercises.  And of course, running will be involved.  Bring gloves and your running shoes.  SYITG!

What meal is in the Crock Pot? Look ma', no hands! When Crock Pot makes the PAX do exercises a different (but very specific) way, will the Garden crew be discouraged? Or strong? Bring gloves for coupons. Bring shoes for running the hill of stolen souls. Hold on tight, tomorrow is you vs. you, butContinue reading "Pre Blast 2-Jan-2020 Thursday Cloverfield at the Garden 05:30 Crock Pot Q"

In the spirit of the season, 7 showed up a week before Xmas eve to celebrate some of Flo Jo's favorite things form the past year at  The O.  Violet, Vincent, Wham!, Handbook, Yoshi, Ship Lap and Flo Jo (Q) all embarked on workouts of seasons past in anticipation of the Holiday season. If youContinue reading "BB – A Few of my (least) favorite things, Dec 17th at The O"

You've all heard of a tractor pull; well, tomorrow is going to be a Big Bird Pull. Come on out to the county and solidify some New Years resolutions that will help make you stronger, faster, and better. We will be doing an AMRAP marathon, keeping track of how many reps every PAX can doContinue reading "PreBlast: LePew at the County 1/2"

For the New Years Day workout I asked Dauber if we could move the start time back to 7 and go for an hour. I wanted to work hard for about half the time and get some burpee football in the other half. He graciously obliged but our relationship has gone down hill since then.Continue reading "Backblast-Pelican Hangover Heavy Q 1.1.20 Foundry at the County"

20/20 is the plan so we’ll run a little, jump a little, even chill a little. Bring gloves AND an anticipation to get better, stronger One Day at a time...AYE •Refreshments afterward 👊

PAX: 6 McAfee Plumb Bob Diablo Worm Kilo Crock Pot (Q) Weather: 46 deg F, raining constantly in a biting, consistent wind. 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 voluntarily on your own free will.Continue reading "Back Blast 30-Dec-2019 Monday Big Mo at Vets 05:30 Crock Pot Q"

I started this morning by taking my 2nd dose of an antibiotic because I’ve been sick since last Tuesday, but I’d signed up to Q & I wasn’t about to miss it. I Qd the first WO this year at The Garden on 3.7.19 & I was going to Q the last WO this yearContinue reading "Poppin’ Bottles at the Cliffs 12.31.19 BackBlast"

Posh is running on holiday hours tomorrow. Join me at 0700 to get the new year started right. And because I'm running a race later in the day, I can guarantee that there will be no wind sprints over the Bridge. 2020. 0700. SYITG.

I've spent the last 4 weeks slowly working my way back into gloom. Modifying often but getting better each day. I wasn't sure where I would be fitness wise when I put my name on the calendar to Q but I figured I would be able to do most things. It was pretty chilly, spittingContinue reading "Back Black – Bulletin Q – Black Ops at Peggy Baker Park – 12/31/2019"

Ring in 20/20 with me and my friend Barbara!  Start time is a bit later to allow for Plumb Bob to hit up the Tank at 5:30, then St. Als at 7 and finish up at the Mutt at 8:30. Over the past week, I've been bombarded with questions from so many so I willContinue reading "New Years Day Blender PreBlast (start time at 8:30)"