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"

Q: Zartan & BUSCHHHH Pax (39): Fall Guy, Chestnut, Pepperoni, WHAM!, Iceman, Plum Bob, meatball, Gepetto-F3, Fanny Pack, Sump Pump, Diablo, Zima, Back Draft, Hamm, Hand Book, Holla, PK, Tron, Asian Zing, Methane, Vincent, Big Bird, McAfee, Metermaid, Alexa, Airplane, Flo Jo, Tureen, Mamma's Boy, DiGiorno, Glen Ross, FNG- Baywatch, FNG- Fran, FNG-Cookie, FNG- Ditka,Continue reading "B.B. 10.18.19: RUCKTOBERFEST"

There is nothing to be scared of tomorrow at The Mutt. Don't let Ghost Q week spook you in to sacking. If you like to run, bear crawl and get an overall full body beatdown then you will be fine. I promise. C'mon out and howl at the moon in the morning. SYITG. -

Keeping with this weeks theme. I have been a ghost at PB Park since this BO location was decided on. I have never posted out there as its outside of the 264 corridors but tomorrow things will change. Come out tomorrow with a great attitude and kick your Tuesday off on the right foot. WeContinue reading "PB 10/22/2019 BO at Peggy Baker Park"

So I found this whistle. How can I use the whistle when I Q? I like whistles but only when I’m the one using it. Better hide it from the kids. I remember a great movie where the coach kept blowing the whistle while the team did exercises, It looked terrible so we’ll probably doContinue reading "PreBlast The Bridge at The Posh Wed 10/23"

Today we kicked off Ghost Q Week leading up to Convergence this Saturday 10.26.19. I look forward to seeing as many PAX as possible this Saturday at Convergence with the details below: WHAT: A full body hour long beat down by 4 different PAX of F3Louisville followed by some quality 2ndF. WHEN: Saturday 10.26.19 fromContinue reading "**CONVERGENCE 10.26.19 PREBLAST**"

https://m.youtube.com/watch?v=rS00xWnqwvI There will be a quiz....

SYITGLOOOOOOOOOM Tomorrow I’ll do something I’ve never down at the sacred grounds of The O. To see what it is, I’ll SYITG. I suggest gloves & maybe some body bags. Ghost 

Thanks to those who joined me this past Saturday PAX-  Jitterbug (QIC) , Gypsy, Wapner, Stick Up, Huggies, Bear (Huggies 2.0) Quicky Mosey and COP  Including:  SSH, Abe Vigodas, Imperial Walkers, Threw in a few Combination SSH/Tuck Jump Combination thing somebody made me do at The O last week....went OK. Finished with Stretching and thenContinue reading "Backblast #theFog 10/19"

Pumped about Ghost Q week and my first time out at Bayside. That's right...MY FIRST TIME....I expect a strong showing from the Shelbyville HIMS! Get up and get ready to do something difficult. I have been scouting on Google Earth and you guys have a lot of real estate out there...we will use it! ToContinue reading "Ghost Q Pre Blast BO at @ Bayside"

YHC is excited to have the opportunity to kick off Ghost Q Week. So much so that we'll have a little spooky fun with it. But don't get comfortable; we're bout to put in some work! We'll get loose, we'll do some running and you won't really need gloves...Unless of course you need to protectContinue reading "10.21.19 The Incubator @ Posh-Ghost Week-PB"

Bring your gloves, smiles, and pre-workout juice. Our Ghost Q is bringing pain to Big Mo tomorrow morning! SYITG

Ghostmode will be in full effect tomorrow at 0530 at the Spooky Silo. White tank top...check! White ranger panties...maybe? A full on ghost mask...probably not. A ghostly Q with a few tricks is sure to not disappoint. Ghost costumes are encouraged but not mandatory. Gloves, running shoes, and the standard gear are recommended. Be readyContinue reading "Preblast – Ghostmode – the Silo"