Pax (19): Pelican, Gilligan, Abacus, Holler, Trekkie, Le Pew, Mama’s Boy, Porkchop, WILDflower, Airplane, Brown Water, Duplo, Jolly Rancher, Giselle, Prime Time, Titan, Cratchit, Big Bird & Cochran Weather:  Glorious Two years ago, Phoenix Big Bird and I completed our first F3 workout—a Little Jerry Q at Posh with extensive trail running, and a series ofContinue reading "BB: 9/14 Nest; Big Bird & Cochran Anniversary Co-Q"

Iron Pax Challenge on Tuesday's has been at Posh. However, this week's workout requires pull-ups so we are moving it to The County. When you arrive, please grab a coupon and bring it over to the playgound.  We start right at 5:15 AM, so get there early to stretch and bs. Nino could not QContinue reading "PB: 9/17 East End IPC @ THE COUNTY TOMORROW – Nice and Slow Q"

Weather - warm and humid PAX - Huggies (Q), Fructose, Uncle Rico, Nino, Goose, Nice n Slow, Airball, Sarbanes, Husky, Gypsy I was coming off a whirlwind of activities the past few days.  Poor planning on my part.  The night before was cross country practice for my son followed by a 9/11 ruck (which wasContinue reading "Cloverfield @ The Garden Back Blast 9/12/19"

Pax(5): Porkchop, Blueprint, Fall Guy (R ), Pope, Fergie (Q) Weather: 69.8 degrees; a nice morning I like to make it to the O's Monday BO when I can. Splitting days with the M sometimes gets in the way. However, her attendance at Sunday's Hometown Rising made today a lock for me. It was agreedContinue reading "9/16/19 – BB: BO at the O"

It's going to suck! SYITG - Iceman

PAX (15) Nugget, WhamO, Messy, No Show, Pepperoni, Soft Top, Pope, Geppetto, Cornbread, Tureen, SumpPump, Meatball, Lamarvolous (FNG, 2.0) Spida (2.0) Glen Ross Q Gear: nike shorts, nike shoes and brand new custom made Glen Ross ABC shirt Conditions: 68* nice—much better than Friday Initially was going to re-run a Q from last year butContinue reading "9/14/2019 Hurt BackBlast at the Mutt"

Wonky: Crooked; Off center; askew; shaky or unsteady; not functioning correctly; faulty Our Four Corners will be an almost perfect square and will be none of those things above. Our form will be text book. However, nearing the end of our time Tuesday ITG, you may feel the full effects of the definition. I'll proveContinue reading "9.17.19 PreBlast-BoW@The O-BigBird Q"

Mr Kotter's WHY: Everything I do is to listen and find ways to support the needs of others so that they find the confidence in their ability to better their life and the lives of others around them. 6 of us got better on Saturday. Disclaimer Warm-up: Short mosey Begin full body stretch. Work out:Continue reading "Back Blast 9.14.19 The Fog"

Since we are in the midst of the IPC, Beastmode will return to Run Mode tomorrow. We will be doing an out and back run so this will allow us to accomodate all pace groups. We will end with some stretching. Should be some good mumblechatter and great start to the week. SYITG. -Catfish

It was a great morning in the gloom. Shuttlecock and I got in a good 2 mile pre run to get things kicked off. Charolais and Squid joined us for the workout. PAX: Banana Bread (Q) Shuttlecock (R) Charolais (R) Squid COP: SSH (IC) x25 Heel stretch Abe Vigodas (IC) x11 Plank stretching Jack Webb:Continue reading "The Max 9/14: Backblast"

Join me at the Incubator Monday morning; we'll cover a little ground (not a lot as I played Old Man Soccer Today) And as always I'll try to provide a total body beatdown. SYITG

PAX: Charolais, Shuttlecock, Schotzie, Air Supply, Squid, Thumbtack, FannyPack[Q] Disclamer, mosey, SSH, stretching Bayside loves its stretching. Work Out: Death by burpees First min 1burpee second min 2 burpees third min 3 burpees and keep adding a burpee per min its a last man standing workout , your out when you can't get all yourContinue reading "Back Blast 09-12-19 Bayside"

I do love a theme. What's more, I do love a good song to go with it. Rewind, if you will, about three months ago: Driving home from work I hear a gem of a song on 91.9 WFPK titled, "I'm So Glad" by Cream (https://youtu.be/L3GIQ86eu6c). I'm thinking to myself, "this will be a perfectContinue reading "9.12.19 The Extender at Le Mutt- Back Blast-BigBird-Q"

PAX(13) Scratch & Dent, Peach, Mama’s Boy, Crock Pot, Dutch Oven, Red Wagon, Jerry McGuire, Giselle, My Pleasure, Red Card, Mud Bug, Bulletin, Rocky(Q) COT for a little warm up: Grass Grabbers, SSH, E2K, Downward Dog The Thang: “Pass the trash” Each HIM was dealt 2 playing cards from a deck containing the following: AcesContinue reading "9/12/2019 The Agony at the County"

PAX (13): Adidas, Brother At Law, Flo Jo, Gillespie, Krillin (FNG),  Lobsta,  Nickelback, OJ, Pixar, Scuba Steve, Trump, Vincent (R), Violet (Q) Conditions: 74, Hot and Muggy Warm Up: Mosey to Wham Island 15 x SSH 5 BOYO 10 x Abe Vigoda (IC) 5 BOYO 15 x Mountain Climber (IC) 5 BOYO 30 Seconds Forward and ReverseContinue reading "Back Blast 9.12 Temple of Gloom @ The O"

Come embrace the suck with us this morning at South Posh! We will get better! SYITG! Mr Kotter - Out

Q: Diablo PAX: (26) Tron, Wiki, Worm, Valdez, Fanny Pack, Kilo, McAfee, Catfish, Huggies, Mr. Kotter, Glen Ross, Tony Malito, My Boy Blue, SnowDay, Snowman, Jitterbug, Meter Maid, Tool Time, PK, Digiorno, Plumb Bob, Rosie, Handbook (FNG), G-String, Krzyzewski, Diablo Introduction: YHC wanted to put together a 9/11 Memorial Ruck. I thought about it, sentContinue reading "9/11 Memorial Ruck BackBlast"

I'm reaching into the Toy Box and bringing all the goodies out for Monday morning. This will be an absolute beat down. Please bring weight plate and/or kettlebells if you have them. If you don't have them, bring gloves and smile. For all those participating in October's Tough event, BRING YOUR RUCK. I've got someContinue reading "PB – Worm Q – Big Mo HEAVY – 9/16 Bring Your Ruck"

Weinke is ready for tomorrow and mostly hanging around the mutt.  Might get the shoes a bit wet, but not much running.   Bring gloves, bring a 2.0 and leave your shirt at home Glenn

Big Bird and I were in the same pledge class, and tomorrow we will celebrate our two-year anniversary by hazing the bejesus out of you worms (no offense, @Worm).  It’s going to be a beautiful morning, and Bird will lead things off with some plyo and heavy cardio, followed by me reviving my famous JazzerciseContinue reading "Pre-Blast: The Nest 9/14; Big Bird & Cochran Co-Q"

Better late than never... Second week of doing this BO.  From 4 to 8 for this "Q-less" BO.  Decent increase. PAX: Glen Ross, PED, Fergie,  Bussschhhh, Wham!, Fridge, Blueprint, Pepperoni Mutt 300 - Coupon Chest Press (15) and American Hammers (15), run around HT (1/4 mi); 12 laps = 3 miles.  Only hard thing isContinue reading "9/6 BB BO @ The Mutt"

Pax (10): Glen Ross, Fridge, Sump Pump, Blueprint, Zoo, PED, Pepperoni, Digiorno, Noxeema Jackson, Fergie Weather: 72 degrees, and humidity at 86%. Dewpoint checking in at 67 degrees. More on that later. This is at least the second Q-less Friday BO at the Mutt, which is looking like it will be the plan from here onContinue reading "9/13/19 – BO @ the Mutt"

  This morning a bunch of heathens met at Pleasantville for a good slaughtering.  We quickly proceeded to ransack and blunder the neighborhood to the scale never seen before.  Ironically we didn’t break any windows, which my wife would have been happy with her husband about. After a quick warm up we split into teamsContinue reading "Post-Blast: Wisteria @ Pleasantville 9/13"

Come out and get your morning started right for my first Q!! I promise you won’t regret it! #f3strong

I’m typically pretty on top of sending out my BackBlast, but not this one...intentionally. Since the IronPAXChallenge is a competition it was decided by the PAX who participated in the WO on Tuesday not to post our times. Why? Well, because it gives the PAX who participate in the WO on Friday a competitive advantage.Continue reading "IronPAXChallenge Week 2 BO at The Posh 9.10.19 BB"

Not too toot our own horn but last year this event won every possible award available for F3Louisville Rucking events. This year we plan to up the ante and really stack the pot with so much loot you will be floored when you finish this event. When:Oct 18th at 730pm Where: Holy Trinity Parish SchoolContinue reading "Rucktoberfest PreBlast: October Ruck Event 10.18.19"