Pax:  Glen Ross, Pepperoni, Windshield, Softtop, Bourbon, NoShow, Whamo, Old Bay, Cornbread (Q) Weather: 64* at sunrise. 7:00 a.m.: Welcome and Disclaimer given. Warm-up:  quick mosey to the prayer garden for a brief stretch n warm up led by Pepperoni. Then an overhead coupon-run around the trail with stops along the way for incline merkins,Continue reading "BB: 9-7: Playground Time @ the Mutt"

It was a little soupy out there this morning, but everyone came out to get better. Pax Captain insane Nickelback Wham! Paris Loco Face Fall Guy Scuba Steve Flo Jo Gillespie Jinxie Nugget Q Last week, Zartan put out a feeler for some Qs this monthe. YHC hadn't q'd in a bit and I knewContinue reading "BoW backblast: spoiler-It was hard"

Fair Warning: This one will be hard. It deserves to be. I'll save the details and a lot of the "why" for the BackBlast. But, if you want to see it for yourself, join me at Veterans Memorial Park 9/11/19 at 0530 for an epic workout. (Will 45 minutes be enough time for 2,977 reps?)Continue reading "#NeverForget #PreBlast for 9/11 Workout at The Vet 9/11/19"

Q: Diablo PAX: (9) Fructose, Goose, Frosted Tips, Jewel, Shrimp Boat, Holler, Domino, Airball, Diablo Introduction: YHC was very happy to return to The Garden on an absolutely perfect morning to workout. If you haven't hit The Garden, you need to do so. Various hills, fresh coupons, fancy playground, ample east-end style parking. Most importantly,Continue reading "Diablo #BackBlast from The Garden 9/10/19"

  It was a beautiful morning for a run. 64 degrees light humidity with a dusting of fog when I awoke this morning. 4 pax starting out with a late addition of Billboard. Catfish, Valdez, (Goose, FNG) Bob Ross, Billboard. Not much to say here... a short warmup and trail run. COP Abe Begota CherryContinue reading "Backblast – The Silo 9.9.19"

Pre-Blast 9-11-2019 at The Foundry. 343. Never forget. Storm Trooper

Loving the starfish efforts. Hopefully it sticks. Got there around 5:15am to finish scouting the location for the ensuing beat down and plant the flag so the PAX could find me. Rusty, who posted with us down range from Chicago, asked for a picture. A great way to remember his visit to Louisville, which seemsContinue reading "Back Blast – BlackOps – English Manor – 09/05/2019"

I gotta give it to Mr. Hat and Skirmish, these guys have been keeping this going. Tough to do at times but hats off to you guys! 0500 is early but not that much earlier than 0530. Gents,it's only 30 mins. Best part is we got in a full 45 minute beatdown by 0545! KeepContinue reading "8/30 – Long Run Black Ops"

Due to the holiday, we pushed this one back to 0700-0800. Gave me an extra 15 mins to work with. Pax: Ripple, Bob Ross, Presto, Harbaugh, Skirmish, Buzzsaw, Newman, Tenderfoot, Iceman, Jitterbug, Abacus, Deep Dish, Woooo, Huggies, Nino, Fructose, Mr Kotter, Maxi, Hot Wheels (Q) We started with a mosey and the usual COP. Highlight thereContinue reading "9/2 – Labor Day at Posh"

Q: Diablo Start Time: 9:11 pm Start Date: 9/11/19 Start Point: Veterans Memorial Park End Time: 11:00 pm Bring to Donate: As many sealed, unopened gallons of drinking water as you can find and/or fit in your vehicle. This is a primary need for Wayside Christian Mission. (I want to deliver over 100 gallons ofContinue reading "PreBlast for 9/11 Memorial Ruck 9/11/19"

Had a great time with the crew this morning. We did a couple extravagant workout. We did 2 separate 1-4 ratio workouts including the coupon (man makers, Mercans, Curls, Bench Presses, Weighted V- Ups) w/ some marry in between. Great morning with a great group of guys!!! Storm Trooper Flounder Short Hose Zip Line BuzzsawContinue reading "9/6 @ Chopper “Carlose Q”"

I like competition. I like partner workouts. I like music while I work out. I like mumblechatter. I love getting better. If you like any or all of these things, come to Seneca at the tennis courts at 5:30 am.

Super pumped to get out and see what this budding new AO has to offer. I’m not sure what we are going to do yet, maybe a little pearls on a string to get a view of the park and a lay of the land. HotWheels will tell everyone else to come out, but theContinue reading "9/10 PreBlast Douglas Hills BO with Kilo"

Tony Malito 35 BrinkShinn That’s right, it was leg day at BIGMO this morning. 9 pax will have a little trouble with stairs and hills today and tomorrow as a result of this heavy circuit. It cant be said enough, please modify and work on form at these heavy workouts. Moving heavy weight with poorContinue reading "9/9 BackBlast BigMo leg day with Kilo"

My return to The Garden tomorrow kicks off what will be 3 Q's in 48 hours. I anticipate 45 solid minutes of hills, coupons, and sweat, all with men who want you to be better. If you're reading this, you should like how that sounds. SYITG Diablo

Today 9 PAX took on Week 2 of the IronPAXChallenge at The County & some feedback was not only is this WO a “beast” but the WO alone may take a little longer than the 45 minutes we have slotted for weekday WOs. In an effort to ensure PAX members are done by 0615 we’reContinue reading "IronPAXChallenge Week 2 BlackOps at The Posh 9.10.19 PreBlast"

QIC: Wham! 16 PAX: Tron; Deuce; Taureen; Banjo; Fertile Myrtle (DR from Naperville); Wiki; Gillespie; Digiorno; Cutlass; Meatball; Gepetto; Duplo; OJ; Backdraft; Zonka; Wham! Time: 0700 Weather: 64 Degrees; Perfect ZooZooLemon Gear Check: Piggly Wiggly Tank Top; Navy Blue (not UK blue) Reebok shorts; F3 hat; Salomon Speedcross 3’s; Swiftwick Socks; Head Lamp; Off! DeepContinue reading "9/7/19 Ruiner Backblast #HillRunning #CarelessWhisper"

Pax: Porkchop (Q) Fergie Maxi Woooo Ripple Wa[ner Buzzsaw Snooze Deepdish Beats (FNG) Starchild Diablo Bologna Airplane Circle Up for some COP.  30 SSH, 15 Abe Vigodas, 15 Grassgrabbers, Kendra Newmans 10 BOYO the a short Mosey to the football field.   Thang 1: 4 Corners.  Partner up.  Deconstucted Burpees at each corner.  Complete 10Continue reading "Backblast BO Douglass Hills 8/27"

We’ll be hitting a leg circuit at BigMo tomorrow. If you enjoy soreness when you walk or stand up, come enjoy the Legsplosion delivered by Kilo!

Who's up for a little headlamp trail running at the North Posh.

It is a humbling experience to Q a workout with 22 HIMs who push me through each workout, so the theme of my VQ was all about teamwork. YHC was simply the coach that laid out the plan and guided the PAX who executed with precision, relentless effort, and moxie. The temperature was perfect…best describedContinue reading "Back Blast 9/7/19 – #theNest @theCounty 0700 Dauber VQ"

I've always loved Pleasantville, but haven't posted there in months. When Grinder had a open day, I jumped on it. It's a great place to post if you haven't done so. Jolly Rancher has taken the site Q now and does a fantastic job. Pax: Noxeema Jackson Soft Top Viking Alexa Geppetto Backdraft Jolly RancherContinue reading "9/6 BB for Pleasantville"

Worm got called out of town for work, posted a call for a sub on Slack and Geppetto called me out. I knew I wanted very limited running, but the heavy was the day before, so I had to come up with a light run workout that wouldn't kill me after the beat down byContinue reading "9/5 Extender BB for The Mutt"

start at Gheens foundation lodge, ruck towards pope lick park for hour and half. Turn around and come back. There will be coupons. 34 days SYITG!

Saturday 9-7 forecast:  7:00 a.m. 64* and waiting for the sunrise.  It's playground time at the Mutt, but this won't be kids stuff (ok, maybe a little).  There will be some running, some coupon work (bring gloves) and creative use of the playground sure to keep it fun and guaranteed to make you #soreonsunday.    #SYITG.Continue reading "Preblast 9-7: Playground Time @ the Mutt"

Even though we now have approximately 4,000 workouts every week in F3 Louisville, the Ruiner on Saturday mornings at the O is still my favorite by far. There's just something special about it. So come join me tomorrow at 0700 and we will explore as much of the park as possible. Plan on cardio, bodyContinue reading "9/7/19 #Ruiner Pre-Blast"