Still not sure on the weinke for tomorrow.  Temps look great, so we will likely explore the park.  Also, no rivalry themed workout but if you want to wear red or blue that’s fine with me.  SYITG

Q: Diablo PAX: Little Jerry, Holy Roller, OJ, Diablo For the second year in a row, I invited the PAX to join me for the following set of movements: For the second year in a row, 2 others took the bait, this time in the form of Little Jerry and Holy Roller. These guys areContinue reading "Diablo BackBlast for 2nd Annual CSAUP Holiday Workout 12/27/19 at The O"

Get out to The County on Saturday at 0700 to get fully prepared for the big game.  We will celebrate the greatest rivalry in all of sports - Cats vs. Cards.  But....I guarantee this will NOT be what you expect.  Intrigued??  Come see what Coach Dauber has in the playbook.  The beatdown will be fast-paced and full-body...butContinue reading "Pre-Blast Saturday 12/28/19 – Coach Dauber’s Rivalry Beatdown in The Nest @ The County"

Rolled into the Mutt at 0645, only Nugget chillin' in his car listening to his pump-up mix tape.  0655 still no other Mutters.  0658 floodgates open and Mutters coming from every direction. Including a DR from Nashvegas (Blacklung), Welcome! HIMs (18): Blueprint, Whamo (R), No Show, Wham, Lionel, Noxema Jackson, Drysdale, Windshield, Pope, Blacklung, Softtop,Continue reading "12/21 – The Hurt BB – Pepperoni"

Please join me at Poshlands Saturday morning; 7:00 AM;  Weather ideal for December. As usual we will try and hit a bit of everything and work off a little of the holiday cheer. SYITG

Like a lot of the PAX I've been indulging in all the holidays have to offer so I was excited to not drink and eat all day and night and go to bed early for the first in over a week. Around 2 or 3 AM my 2.0 Cookie Monster came and took my spotContinue reading "Backblast Pelican Q 12.27.19 Wisteria @ Pleasantville"

Weather - Absolutely perfect!  Dry 55; degrees PAX 17 - Deep Dish, Pood (FNG), My Boy Blue, Backdraft, Snow Day, Yoshi, Flounder, Storm Trooper, Cookie, Jinxy, Vincent, Stick Up, Dynomite!, Worm, Meatball, Geppetto, Huggies (Q) COP - 5 BUYOS, 25 SSH IC, 20 Imperial Walkers IC, 15 Abe Vigodas IC, Downward Dog Stretch, 15 FastContinue reading "The Chopper @ Vets Back Blast 12/27/2019"

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"