Lite rain, mid 50's, six strong - DryRub, Buzzsaw, Dynomite, DeepDish, Ripple, Wapner SSH, AV, IW, KN, Plank 1. Partner Circuit - partner one moseys to far side of coupon parking lot does (5) boyos and (5) bunny hops before returning back to relieve partner two. Partner two does Peter Parker's switch partner, Jump SquatsContinue reading "BB 12.9.19 Wapner Q the Incubator @ The Posh"

Weather -- Cold, a little wet, and surprisingly windy.  Overall, a beautiful morning. Pax: Fungi Leprechaun Fear Factor Giselle Cochran Bulletin (Can't put a big enough font size for the "R" here!) COP: Warm up lap to the ball fields followed by SSH, then getting shoulders and legs loose with downward dog, Michael Phelps, andContinue reading "Back Blast Peggy Baker Black-Ops 12/10"

Attendance - optional. Gloves - optional. Sweating in sub-zero temperatures - AFFIRMATIVE. SYITG.

It will be cold in the morning but clear with little or no wind.  I'll make sure to keep the Wienke fast paced and diverse.  Come out to the "Gloom" tomorrow and start your Thursday off right!!

Weather- cold and wet, but not raining. As it should be in December. PAX- 1. Chapo2. Jolly Rancher3. Abacus4. Retainer5. Pelican6. Ladybird (R)7. PK8. Wapner 9. Dauber10. Fructose11. Uncle Rico12. Nino13. Huggies14. Kilo15. McAfee16. Gravy 17. Husky18. Jewel- VQFor my VQ, I wanted something to get the heart rate up, and keep it elevated theContinue reading "Back Blast- 12.10.19 – Jewel VQ at The Cliffs at the Garden"

Going with a Christmas themed workout for tomorrow at the Extender.  Probably leaning towards more of a run heavy, but I will keep your shoes dry (Mouth). Wear a Christmas sweater if you have one (try Walmart--they have some good ones/ cocaine Santa) SYITG

Q: Diablo PAX: (11) PK, Worm, Rhythm, Johnny on the Pot, Vincent, Wiki, Fertile Myrtle, Tony Malito, Cookie, Drysdale, Diablo Intro: It was cold this morning. 24 degrees at 0530. Thus, the primary goal was to keep the PAX moving. The secondary goal was to blast the core, hit some movements that focused on theContinue reading "Diablo BackBlast from The Tank at The Vet 12/11/19"

Come count down to 2020 with Pelican at the Firehouse. This workout is inspired by a workout I did on my own in a hotel room in my underwear this summer. If that intrigues you or even if it repulses you come out and you will get better. Here's a hint it's not pickle pounders.Continue reading "Pre-Blast 12.12.19 Pelican Q PWV Firehouse"

What meal is in the Crock Pot? !ti fo nuf eht rof tsuj ffuts wen yrt dna redro fo tuo sgniht od lliw ew worromoT Why not mix it up and do something new? Whaddya' say? Bring gloves, you'll spend time on all fours.

200...  yes that's 200 posts at Louisville F3.  Can't believe it. I'm going back to where it all started, the homeland, the County!  Come join me to celebrate #200! After conquering the North (Posh), the mutt, the O, and Pleasantville, the “Viking ship” is heading back to the homelands (the county).  Many years ago VikingContinue reading "PreBlast Viking 200th post @ County"

I anticipate lots of movement to deal with the cold but..... How many _______ can we do? I do like Merkins and BBSU, maybe SYITG Flounder out

I am excited for my VQ Heavy tomorrow morning at the Foundry. Going to be a cold December morning. We will keep moving with Team Push and Pull Heavy work out...with Coupons, dumbbells and Bands. Cardio will be mixed in to keep the heart rate and body temp High. All the while enjoying the soundsContinue reading "Pre-Blast 12/11/19 The Foundry @ The County Leprechaun VQ 0530"

There is a rumor of a possible Grinder sighting for the Heavy Blender tomorrow morning. It's going to be cold, but we will stay warm by lifting heavyish things. Not much running so come on out and join us. SYITG!

Get out to The Vet tomorrow morning and get better. Expect some core-focused work, mixed in with the testosterone-boosting, full-body workout you've come to expect from YHC. No gear needed other than an extra layer for the lower temps. When: 12/11/19 and 0530 Where: Veterans Memorial Park SYITG Diablo

Got Guns? We will drag, push, Press, pull, and flip our way through another Tuesday night RuckOps. 9-10 pm at vets followed by some solid 2rdF at RecBar (no shame in joining us for beer Only at RecBar @10) #GetBetter

We will run from one place to another, lift things up and down, laugh with and at each other...all while getting better. The Rooster is calling, you better answer. SYITG

Mad Weight We work out rain or shine, sleet or snow, cold or hot. But when you have access to a gazebo you use it. That’s exactly what the 11 pax at BigMo did this morning. My car was stuffed with likely every sandbag owned by F3Louisville pax. I have these beauties from the ruckContinue reading "12/9 BigMo #LegDay with Kilo"

Weather - wet and windy 52 degrees PAX 7 - Huggies (Q),  Barkley (FNG), Nino, Viking, Catfish, Dunphy, Jitterbug (R) I went shopping at Lowes and purchased some lights in hopes to rival Nino.  This was a last minute push to steal Q of the year for 2019...we'll see. COP SSH IC, Imperial Walkers IC,Continue reading "The Silo @ North Posh Back Blast 12/9/19"

Weather - Wet!!! PAX 3 - Huggies (Q), Mr. Hat, Uncle Sam (R) COP - SSH IC, Imperial Walkers IC Thang 1 EMOM Burpee Sprints - 5 minutes 5 burpees followed by a 40 yard spring every minute on the minute for 5 minutes Thang 2 The Circuit 4 stations  with various modes of transportationContinue reading "BO @ Long Run Park Back Blast 12/6/2019"

It's been almost a month since my knee injury and I have yet to fully diagnose the situation. I know Jolly, should've seen the Dr. sooner...but I have shitty insurance. I haven't Q'd in that long and have only been able to post twice...well three time if you count the super-smart decision to play TurkeyContinue reading "12.10.19 BoW @ The O-PB: BigBird Q"

Peggy received her first shipment of coupons last week, and I can't wait for everyone to help me break them in.  Holiday shopping gets pricey, but some mega-couponing will cure what ails you. We'll incorporate plenty of interval running with the coupon work.  Bring gloves (it's December...you should already know this).  SYITG.

We'll be doing some circuit work...burpees, bear crawls and some running.  Bring gloves. SYITG

Looking forward to the am. On the menu is circuit work w/out coupons. Bring gloves and yourself. Come on down. SYITG - Wapner

Sandbags and reps. Sandbags and reps. Sandbags and reps. Sandbags and reps. Bring a ruck plate If you’ve got one. If not. Just bring yourself. SYITG -Kilo

Today was two months from our baseline setting day of Squats, Merkins, Big Boys, Run, and Ladder. Weather – 30s and clear PAX Flip Flop, Uncle Sam (R), Crockpot, Kimble, WILDflower, Captain Crunchberry, Abacus, Cochran, Fungi (Q) COP – 20 SSH IC 10 Grassgrabbers IC Runners Stretches Kendra Newmans Max Squats in 2 Min 1Continue reading "12/5/19 Backblast The Firehouse BO – 2nd Test"

Q Nugget 12/7 the Ruiner Wham! Seabass Vincent Violet Jinxie Tammy Faye Baker Tron Deuce Weather 30 degrees and calm winds. Sun even came out at the end. Gearlander Reebok cold gear shirt, Reebok tights, adidas Bball shorts, Mizuno Wave Riders I had foretold some revisiting of another Q and some fun. I figured, ifContinue reading "Backblast the Ruiner"

Get out to the gloom You'll get better

Pax 1. Valdez 2. Fungi 3. Cratchet 4. Dauber 5. Meter maid 6. Jolly rancher 7. Captain crunch berry 8. Sweet tart 9. Fructose 10. Double down 11. Gilligan 12. Giselle 13. Brown water 14. Abacus Q 15. Crock pot 16. Backflop We had fun and got better Running and other things.