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.

The birth of the pump and push. Wednesday's are usually heavy's at The Mutt, but the storage area is being used, so the equipment wasn't available. I tried to use coupons to make a heavy with what we had. Pax: Sump Pump, Glen Ross, Old Bay (after picking up the morning paper), Dutch Boy (DR),Continue reading "12/4 Blender Back Blast"

Pax (17) Backdraft, Fall Guy (Respect), Zima, Shaggin Waggin, Tureen, Digiorno, Pork Chop, Fergie, Pope, Plumb Bob, Deuce, Blueprint, Old Bay, PED, Nugget, Buschhhhh, Glen Ross (Q) (would have had 18 if my man Fridge wasn't up in Chicago) Conditions: 48*, light rain Put out the preblast and also asked for some HC’s—I think 4Continue reading "12/6/2019 Mary T BlackOps BackBlast"

We came, we saw, we conquered! After a brief Viking warm up, we loaded the up our Viking ship with tools of destruction (coupons)!  We sailed to multiple sites in the land of Pleasantville where we unloaded our ship and let the pillage and plundering began (partner based coupon exercises).  Once all 4 sites wereContinue reading "Post Blast – Pleasantville 12/6"

Iceman is on assignment so we're bringing a co-Q to The Chopper. Come out to get dem legs and arms feeling good. I've heard there's a little hill that we can use since the coupons and pallets are gone. I'm sure Dynomite has a few surprises for you as well. Deep Dish&Dynomite

Well, Diablo is doing the December Ruck so he needed a relief Q. So here I am. Gonna be pretty warm for the season, so we will take advantage and see if we've improved at all over the last year. Be ready to bet on yourself.

Bringing some new fancy coupons to the pool & its St. Nicks day so I will also have a bag of oranges SYITG

If you didn’t barf, you didn’t go hard enough Sprints are hard, long 400meter sprints will take your soul. In a new training regimen from Ruckingfit.com a prescribed workout is 4X400 meter sprints. I completely underestimated this workout. ITS BRUTAL. So I figured I’d give the pax at Bayside a taste of it. The lovedContinue reading "12/5 Bayside Backblast KiloQ"

7 Come 11 5:30:17 Wham arrives and we're on our way. Q - OJ PAX - Wham!, Tron, Plum Bob, Violet, Pixar, Backdraft, Meatball, Escort, Butcher, Flo Jo, Cookie The start was a mosey to the basketball courts for COP 10 Grass Grabbers IC 15 Windmills IC What's that? A car approaching, must be aContinue reading "12/5 Backblast the O #templeofgloom5kforthecure"

I have a confession to make.....I’m addicted to my phone I feel like I’m not the only one with this problem. I want to share my struggle with this group so that we can help each other get better, and hold one another accountable. One of the more common COT phrases is “be better fathers,Continue reading "December Challenge #BePresent"