14 PAX Digiorno Q PAX: Wham-O Sump Pump Deuce Snowman Yoshi Soft Top Buschhhhh Backdraft Plumb Bob Windshield Pope P. E. D. Fergie Digiorno Q Conditions: Low 50's Disclaimer given Everyone grab a coupon Circle up Warmup: Downward dog Runners stretch Grass Grabbers Merkins Copperhead Squats Michael Phelps Tricep Stretch Thang 1: We did thisContinue reading "BackBlast The Mutt The Extender Digiorno Q"

Here we go.  It's been a while since I've Q'd at Vets.  Don't be surprised if we do some hill work.  We're gonna work off those extra pounds we've gained over Christmas. SYITG

During last year’s winter break, Catfish and Violet met me at Seneca Park for a CSAUP event that proved to be, well, stupid, but challenging and terribly rewarding. The goal was to complete a series of movements for time – you vs. you. But, like all we do at F3 Louisville, you vs. you doesContinue reading "Final PreBlast for CSAUP Activity at The O 12/27/19 at 0700"

400 Flutter Kicks in Cadence!!! This morning was meant to melt away the calories from the Christmas feasts. We had 16 HIMs show up to the County along with an FNG from HENRY County (25 minute drive) and a down-ranger, Soprano, from Houston. After the disclosure we started out with a mosey around the campusContinue reading "12/26 Backblast from the County – LePew’s Q"

PAX - Jewell, Valdez, Holy Roller (R), Le Pew, Kilo, Soft Top, Kimble, Wildflower (Q) COP SSH (20) Grass grabbers (15) Mountain climbers (20) Downward dog stretching Mosey to straight away at far end of circle THANG...4x400 400 meter all you got sprint Couple 10 counts and some mary Did a total of 4 roundsContinue reading "BB 12/20 Wisteria @Pleasantville with Wildflower"

I accepted the Q for the Cliffs a few weeks ago and was looking forward to leading at a site that was new to me.  I arrived about 10 minutes early and drove around the school and church to get a lay of the land.  There was already 2 cars in the lot waiting forContinue reading "BackBlast – The Cliffs @ the Garden . Vincent – Q"

I started the countdown to 2020 a bit too early at the firehouse a couple weeks ago so I'm going to try again with some slight modifications at Pleasantville. As was the case last time underwear is required and pants are optional. SYITG

PAX - Bulletin (R), Pelican, Cochran, LePew, Captain Crunchberry, Backflop -Q It was for sure a December to remember! Everyone was in a good mood, it was Christmas Eve, and the mumble chatter was ramping up. The PAX looked out our over the 12 days/lights of Christmas like a child looking over their presents onContinue reading "Back blast 12/24 Peggy Baker BO – 12 days of Xmas"

12 days of Christmas b/c it ain't over...it ain't over. PAX: Buzzsaw, Deep Dish, Handbook, Cookie, Duckling, Slinky (DR), Violet, OJ, Tammy Faye Baker (Q) Conditions: Perfect! 50 degrees...made us sweat! Warm Up: Mosey to CAl Parking Lot. 20 Side Straddle Hops, 20 Imperial Walkers, 10 Grass Grabbers, Continued stretch, Native American Run The Thang:Continue reading "#BB Temple of Gloom 12/26 TFB"

Come out and get some! Just so the BB will be easy we will warm up, do 20's, and cool down. Now, YHC just needs to names of the pax. SYITG

Merry Christmas to every HIM! The post-Christmas workout at the county will be one where no one will have any problem keeping warm. Gonna be a face-melting Dora with coupon work focused on upper-body and your core. We don't want any tummies like bowls-full-of-jelly among the PAX, so come on out and burn off theContinue reading "LePew 12-26 at the County"

PAX (4): Stretcher (Down Range, Respect), Tammy Faye Baker, Tron, Violet (Q), Conditions: A Balmy 36 degrees with no wind Warm Up: Mosey to CAL parking lot 12 x Imperial Walkers (IC) 24 x Over-head Arm Claps (IC) 36 x Side Straddle Hops (IC) 24 x Mountain Climbers (IC) 12 x Copperhead Squats (IC) 30-secondsContinue reading "Back Blast 12.24 Bag of Wrenches @ The O"

Pax-Me Kotter, Buzzsaw, Stickup, Ripple, Deepdish, Aerobe, Jitterbug, PK, Bob Ross, MeatHead, Dynomite!, Maxi, Gypsy, Flounder- Q Weather- 30 degrees, dry and low wind. Gear- Polarfleece Scull cap, running tights, shorts, light thermal shirt and long sleeve mud gear shirt. Warmup As promised no 100SSH, only 30 but I got to tell you it feltContinue reading "Backblast The incubator @ The Poshlands 12/23/2019"

Tomorrow is Christmas Eve. So, we will work hard together to earn the feasts we are certain to devour in the coming days. My back is giving me some fits so you can plan on moderate running - and like all other Jolly Qs: zero burpees! Come and get some! Bring some gloves for someContinue reading "Pre-Blast : Holly Jolly Christmas Eve @ the Loco – 12/24/2019"

Come out for some "Tidings of Discomfort and Joy" as we learn the meaning behind each letter in "Christmas".   Bring your running shoes and gloves.

This will be my first Q at The Garden so I plan on bringing a little "O" to the Christmas Eve party and you can count on a total body blast.  We will do a lot of moving around as I explore a new Site.  And the best thing about working out on Christmas EveContinue reading "Vincent Q – the Cliffs @ the Garden 12/24/19"

Yes, there will lights - duh...it's a Backflop Q! Would you expect anything else?? And yes, I will come bearing gifts. You won't want to miss the 12 days+ of Christmas. If you haven't been to Peggy Baker, you need to set your sites on coming out tomorrow. It will be fun, exciting, and tough!Continue reading "Pre blast Peggy Baker BO 12/24 @ 05:30, “December to remember part 2”"

QIC: Wham! 15 PAX: Juco; Plumb Bob; Fall Guy; Sump Pump; Glen Ross; Vincent; Pope; Noxeema Jackson; Fergie; Duckling; Fridge; Buschhh; Deuce; Backdraft; Wham! Time: 0530 Weather: 25 degrees; Cold but no wind ZooZooLemon Gear Check: Full ugly/obnoxious Christmas gear (red turtleneck with snowflake on the neck; navy blue sweatshirt with a cat sporting aContinue reading "12/20/19 Mary T/Crescent Hill Black Ops Backblast"

It's more than a workout! I tried to design this workout where there will be opportunity for some 2nd F, while taking a beating. We will not be doing 100 SSH at this workout.

PAX: Mr. Hat, Ladybird (R), Uncle Sam (R), Dauber, Flipflop, Brown Water, Abacus, Backflop -Q Weather - crisp 19 degrees What a way to start off the Friday! The 100 lumen LED lights were shinning bright in the darkness and in the shape of a Christmas Tree. We worked our way "up" the Christmas tree'sContinue reading "Back blast Long Run Park BO 12/20"

Mid thirties, dry, PAX: LadyBird(R), Tenderfoot, Mr Kotter, SweetTart, Wapner SSH, AV, IW, Plank Stretches, Kinder Newman's Indian Run to Bridge overpass for a past Kilo workout - Picked a football-sizes rock and did 3 sets of 10e - PeterParkers, Merkins, Bonnie Blair w/squat(Kilo), run with rock to the top of creek bridge and didContinue reading "BB 12.21.19 – The Fog Poshland – Wapner Q"

0600 EC Ruck Training 0700 We will run so bring your running shoes. -Kilo

We all know that Christmas is right around the corner and what better way to get Christmas week started then getting a beatdown by Bobby Cratchit in his VQ. Bobby is getting tired of being beatdown by Scrooge, so now it is his turn to return the favor to the Pax and perform his ownContinue reading "Pre-Blast 12/21/19 – Bobby Cratchit VQ at the County and get ready to be beat down by the ghost"

Beautiful December forecast for 0700 at The Mutt tomorrow.  Bring your running shoes and gloves (if you were not planning on it already). Roni