If you haven't yet posted at St. Pats, I'd highly recommend checking it out. It's got it all. Come see for yourself. Morning temps are looking great! Syitg -OJ

Q: Iceman Pax: Deepdish, Jitterbug, Mr. Kotter, Short Bus, Fructose, Abacus, Meter Maid, Tenderfoot, Wapner, Husky, Tooltime, Sweettart, Kilo, Snowman, OJ, Newman The general theme today was to keep moving quickly with of course some plyometrics sprinkled in. Run the egglawn COP Grass grabbers, arm circles Run Downward dog, stretches Run COP 10 each Burpees Squat Jacks MountainContinue reading "Backblast 8/31 Iceman Q at The Fog, 0700-0800"

Weather conditions were ideal this morning.  A nice cool 74 degrees, clear skies, and a perfect atmosphere to start the day.  I arrived a bit early to get the site ready for what I had planned.  Glad to see a couple of the PAX out there in the gloom getting some extra credit work done.Continue reading "Backblast 09/04/2019 PK Q at the Tank"

No secrets here. We will be running week 1 of the IronPAX challenge. Please bring a stopwatch or something to keep your time.

The start of college football season is always an exciting time. I love the anticipation when waking up on Saturday mornings as you wait for the game that day. However, there is a lot of hard work and preparation that goes into getting ready for that day. The boys of Bayside got a taste ofContinue reading "Back Blast: The Max 8/31"

I Q'ed some Dora weave at the County a few weeks back and it was a lot of fun.  I'll probably do something similar tomorrow, so come get beat down to start your Wednesday off right! SYITG -Cowboy

Come out to the Tank to enjoy the friendly confines of the Tank.  We will move around in stations, visit a few exercises I have done at every Q this year, and ultimately get better.  Not run intensive, and plenty of options to modify.  No coupon work, all you versus you, and we will sweat.

Fourth week of the HEAVY at the Mutt.  If you haven't come out yet, here's your invitation.  We have stupid stuff to push, lift, and throw around.  We have a lot to do in 45 minutes so come a little early and get stretched out and warmed up OYO.  SYITG Geppetto

Pax (7) Fall Guy (Respect), SumpPump, Fridge, Fergie, Wham!, Deuce, Glen Ross 7am start time—started the summer at the O with Memorial Day Murph, ended the summer at the O with Labor Day Murph. All finished in under 40 minutes. Deuce and Fridge killed it.  Circled up for Pax Mary for 5 minutes COT: Announcements:Continue reading "9/2/2019 BlackOps at the O"

Like I said in my preblast, exhaustion NOW exhilaration LATER. It was exactly that, a pure physical and mental beat down to start our day. We’re better for it now! PAX: Chief, Cochran, Bulletin, Dauber, Backflop VQ Started with a mosey around the Peggy Baker loop PAX did COP back at starting point under streetContinue reading "BB 9.3.19– Blackops Peggy Baker Park Backflop VQ"

It was a beautiful morning for a beatdown! PAX: Buzzsaw, Woooo! FNG Junk in the Trunk, Snowman, Ripple, Zipline, Porkchop, Hot Wheels, Dynomite!, Bologna, Maxi QIC Fartsacker call out: Dry Rub.  He's out to end Kilo's fartsack award streak. Planned on a mosey before COP, but the FNG got lost.  Did COP in the poolContinue reading "BB-Douglass Hills BO"

Since the WOs for the IronPAXChallenge predetermined, Qing the WOs is easy...you just have to measure out distances & make sure all the participating PAX know what they’re doing. I got to The Posh at about 0515 to mark out the distances for the WO, set up some music, & let the PAX know theContinue reading "IronPAXChallenge Week 1 BO at The Posh 9.3.19 BB"

Q: Diablo PAX: (9) PK, Plumb Bob, McAfee, Gepetto, Wiki, Glen Ross, Blue Print, Tureen, Diablo Introduction The weather was perfect in Louisville this morning, with 8(!) workouts going on simultaneously across the region. YHC promised a core-focused workout at The Rooster, and that's what we did, with some full body exercises and running mixedContinue reading "Diablo #BackBlast for The Rooster at The Mutt 9/3/19"

PAX: Violet Vincent (R) FloJo OJ Tron TinCup Cutlass Nickelback Flounder Zartan Conditions: not too bad as all Disclaimer given and short cut to tennis courts for COP All IC Grass Grabbers Imperial Walkers Abe Vs SSH To celebrate football season I concocted a little tennis court progression. 7 points is what you get forContinue reading "9.3.19 BoW BB"

On the St. Al's Slack Channel Dauber posted his story of accomplishing the IronPax Challenge despite his mind telling him before and during that he couldn't do it. His story is one of perseverance, discipline, and breaking big tasks into smaller manageable tasks. Over the last 2 years, I've learned that lesson time after timeContinue reading "BackBlast – 9/3/19 #theLoco @theCounty Abacus Q"

At some point on Friday, Airplane and Alexa decided that a workout would be organized for Labor Day morning. Alexa being the HIM he is stepped up to grab it. Now it was just a matter of whether or not it would be the Iron PAX challenge or a regular workout. Consensus would be thatContinue reading "9.2.19 Black Ops at The County-Amelia and BigBird Co-Q"

SO many good options ITG.  Why come to DH?  It's earlier than the other sites and a ton of you live close.  Let's keep those DH numbers up HIMs! The only wrong decision you can make is to stay in bed.  Get up, get better, and bring gloves.

TO MY DEAREST FRIENDS! I AM CALLING ON A PARTICULAR HIM WHO MIGHT NOT KNOW WHAT THEY ARE IN NEED OF.  ARE YOU FEELING SLUGGISH?  DID YOU DRINK TOO MUCH BEER THIS WEEKEND?  HAVE YOU FALLEN OFF THE WAGON PER SE?  DOES THIS WEEK LOOK DISMAL?  PUT YOUR SHORTS ON TOMORRW MORNING AND COME MEETContinue reading "PB: TONY MALITO Q ALERT AT THE GARDEN – 9/3"

Some would say I have been slacking on my SiteQ duties. While I am not here to debate that statement, the fact is that I am Q'n tomorrow. I am excited about football starting this week and that's my inspiration for tomorrow's WO. SYITG

Exhaustion now, exhilaration later. Backflop VQ @ Peggy Baker 9-3-19 0530. How far can you push yourself through the 5 station loop with sprinting and bear crawls? Let’s see! SYITG Backflop

Did you know that the Earth's inner core is most likely solid? Did you care? Regardless, how is yours? Let's find out at The Mutt on Tuesday. SYITG Diablo

There are no surprises here because this isn’t my WO. All I’m doing is setting it up & facilitating. If you don’t already know what we’re doing for Week 1 here you go: SYITG Nino

When Meter Maid asked for some help to pick up his Q as he recovers from a re-injury of his calf muscle from the August ruck event, I scooped it up in a hurry. I've found that I always push myself harder when I Q - you can call it Q juice or call itContinue reading "Back Blast – #theAgony @ #theCounty : 08/29/2019"

Fitness gains only come after you reach the point of anerobic oxygen uptake. Rest up. SYITG!

Lean and mean PAX #gotbetter with Abacus ITG. Pulling up to the startex YHC noticed an empty parking lot. Odd, considering the huge volume of county PAX pushing the OC to starfish out. No worries. Quickly a text came in from Iceman... IM - Where are you? Abacus - In the parking lot. You? IMContinue reading "BackBlast – 8/29/19 FireHouse BlackOps Abacus Q"

Several weeks ago a couple other Pax and I were talking about how to increase our 3rdF.  At the same time we were talking about the #verseoftheday channel on Slack.  The idea that came to the top was to post the  Proverb corresponding to each day of the month and see if any of theContinue reading "Daily Proverb and Commentary – Increasing 3rd F"

Weather - perfect! PAX 11 - Huggies (Q), Nice n Slow, Domino, Uncle Rico, Catfish, Holler, Husky, Frosted Tips, Jewel, Sweet Tart, Fructose I was a substitute Q this time for Harbaugh.  I hope he can make it back out soon. Disclaimer COP SSH 25 IC Imperial Walkers 25 IC Abe Vigodas 25 IC KendraContinue reading "Cloverfield @ The Garden Back Blast 8/29/19"