PAX (7) Buschhhhh, Fridge, Fall Guy (Respect), Fergie, Blueprint, SumpPump, Glen Ross Q Conditions: good, 51* So about this spot. A few years ago, some of the mutt guys rolled out several black ops at Mary T (Reservoir) but Thursdays never seemed to work. I’ve been chatting with several of the guys that live closeContinue reading "10/25/2019 Crescent Hill BlackOp BackBlast"

PAX: 9 Brown Water Iron Arrow (FNG) Limestone Radar Kimble Gerber (FNG) Luigi (Co-Q) Zeus (Co-Q) Crock Pot (Co-Q) Weather: 63 deg F, light breeze 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 yourContinue reading "Back Blast BlackOps F3 Dads 23-Oct-2019 Wednesday at the County 18:30 Crock Pot, Zeus, and Luigi Co-Q"

Three HIMs ventured ITG to the one headlight Long Run Park: Skirmish (R), Uncle Sam (R), and Mr. Hat (Q). Mosey. COP: 10 AVs, 15 IWs, 50 SSHs IC, Kendra Newmans. The Thang: we listened to "Baby Shark" 14 times. That's right. Each time you heard "shark" you had to drop and do a burpee.Continue reading "Long Run Park Black Ops Backblast 10.25.19"

The “Viking ship” is coming this Monday to North Posh.  Many years ago Viking ships required work to row the ship to get places.  This “Viking ship” will also require work to get places. We are going to voyage to many sites of the north (posh).  At each site we will work in teams toContinue reading "Pre Blast, North Posh 10/28"

Pax-Woooo., Dynomite, Ripple, Buzz Saw, Double Down, Retainer, Stick Up, Ladybird, FNG (MeatHead), Flounder Q Weather- Colder than I like, better than February Warmup- SSH Retainer said he hadn't done Merkins in a while. Thanks! I'll use that later. Thang 1 Damn it's cold so we started running. I had planned a really fun runContinue reading "Backblast The Bridge @ Posh 10/23/2019"

Baby Shark do do do do do do

Pax-Jitterbug, Atlas, Kilo, Iceman, Diablo, Sand-trap, Taebo, mcAfee, Yoshi, Shrimp Boat, Wiki, Worm, Hot Wheels, Flounder Q Weather- colder than I like, better than February. Warmup- SSH Thang 1 Army APFT- 2min PU and SU, modify after proper form can no longer be accomplished. Thang 2 14 pax 14 weights, circle up one weight perContinue reading "Backblast Big Mo @ Vets 10/21/2019"

Q:  CI Pax (19):  Cowboy, Jolly Rancher, Wildflower (Happy Birthday), Asian Zing (R), Peach, Cardigan, Airplane, Pelican, Fungi, Abacus, Kimble, Big Bird, Limestone, Brown Water, Cratchet, Viking, Pew Pew, Alexa, CI Conditions:  54*.  Nice. Gearlander:  I don't have a ghost costume, but I have a shirt with a spider on it.  So I wore that.Continue reading "#Loco Backblast Ghost Q Week – CI the Friendly Ghost"

I was honored when Alexa reached out to Ghost Q at the Foundry this week. Obviously, I tend to enjoy the HEAVY style workouts. And seeing what The County and The Mutt have done to expand that style WO is so impressive. I brought the Worm Wagon loaded with Heavy Toys for all to share.Continue reading "BP- 10/23 The Foundry – Worm Ghost Q"

Tomorrow is you last day to see a ghost. Come out to the vets and pick your parking spot for convergence on Saturday. We will mosey, move some coupons and play patty cake. Come out and get better. Don't be scared of no ghost or maybe you should be. Hahahahaha Ghost

Come out to the gloom of Wisteria. Where things are rarely what they seem. A Ghost Q will be there, but not the kind that you think. Hiding in the shadows, lurking, devising something to make you scream. But don't let this Ghost Q catch you, as he will take your blood for a drink.Continue reading "10/25/2019 Pre-Blast Wisteria @ Pleasantville"

Today was fun.  I showed up around 5 AM to get a lay of the land as I have not yet Q'd at the County so I needed to have a place for dips and derkins.  Once, I located the guard rail of choice, I parked my car in a far off distance, killed theContinue reading "BB: The Agony – Tony Malito (Ghost Q) – 10/24"

Come join this Ghost tomorrow at the Hallowed Grounds of the PWVFD. This ghost would rather float through walls that run. So some running we will do. We will run loops with body work at the end of each loop. Then we will finish with a little ghost partner work. You will get a fullContinue reading "10/24 Black-Ops @PWVFD Ghost Edition"

the Extender, we will work, we will get gooder! For those of the faint of heart don't worry. No need to be afraid of this ghost, you will know me when you see me but it has been a while. For those with soft hands may want to pack your gloves!

Bayside. Ghost Q. Leg Day. Running. Squatting. Lunging. Repeating. If all goes well, you WILL struggle to get up and down out of a chair or off the toilet tomorrow afternoon. STIYG. Ghostie

When Backdraft asked me to Q theBlender during GhostQ week, I was all over it.  These heavy Qs are my favorite, because they give you the opportunity to get creative in how you split the pax, how long the intervals are, and which muscle groups you’d like to focus on.  I was excited to testContinue reading "10/23 Backblast TheBlender #GhostKilo"

Muuuuuhahahahahaaaaaaaaa, come out to the gloom for some spoooooooooooky sweating and some moderate lifting. There will be some running, some weight and some hurt! All who dare for the scare, stop the snore, come see whats store, its not to bore and will strengthen the core... SYITG! GQ

You likely don't know this but your Bird used to do professional theatre in Cincinnati. I love dressing up, getting into character and stepping into another world. Oh, and I probably own more wigs than what is acceptable for a man in his early 40's. I am also a big fan of the Halloween season.Continue reading "10.21.19 Ghost Q-Back Blast for The Incubator @ Posh"

Looking for a Q that looks at you the way Patrick Swayze looked at Demi Moore in Ghost?!? If so, Cloverfield is the place for you this Thursday morning. Come on out and let me show you my love and affection with a proper beatdown in the gloom. YHGQ will keep the Pax moving whileContinue reading "Cloverfield @ The Garden Pre-Blast 10/24/19 #GhostQWeek"

What meal is in the Crock Pot? Just like an awesome kid’s book, tomorrow’s workout will be a “choose your own adventure”. PAX and Shorties (2.0’s) will choose their stations all along the way. Then we will talk about the importance of making good choices. Come out to the County at 6:30 pm for aContinue reading "Pre Blast BlackOps F3 Dads 23-Oct-2019 Wednesday at the County 18:30 Crock Pot, Zeus, & Luigi Co-Q"

Honored to be taking a trip over to Vets at Jeffersontown - the home of the 2018 Best AO and the site for Fall Convergence 2019 later this weekend.  I've been there before and some of the most difficult workouts I've ever completed were put on by the PAX that call Vets home.  And, now it's myContinue reading "PB – The Tank : Vets : 10-23-2019"

The idea behind Ghost Q Week is to post & not have any idea who the Q is (I know for some PAX this is their norm because they don’t the calendar). In preparation for this morning, I got to The O at about 0510 to set up for the WO...not because it took meContinue reading "Ghost Q Bag of Wrenches 10.22.19 BackBlast"

New Toys at LeMutt also a new Q. The Ghost has yet to Q a heavy at LeMutt but you should recognize the face, at least the voice. We will be dealing pain for all the people in attendance. Gloves are necessary! SYITG 👻

PAX 9, Geppetto, My Boy Blue, Sump Pump, Back draft,Pepperoni, Old Bay, Fridge, Glen Ross,Cowbell. Weather...crap 50 light rain, wind chill 40. Disclaimer given, mosey around the reflection path for a quick warm up. Circle up for Kendra Newman's, side straddle hops, cobra, runners stretch. Everyone partnered up. Thang 1 , dumbbell curls, hammer curls,dumbbellContinue reading "BB 10/16/19 Cowbell heavy Q."

So Catfish has been twisting my arm to Q at the Silo for several months now, to the point of where my arm had suffered at least a third degree Native American burn, and was just about broken.  With ghost week here, it seemed like the time to capitulate and trek my way outside theContinue reading "BB – Ghostmode – The Silo – North Posh – 10-21-19"