If you haven't posted at the garden you are really missing out. It's a great space, a great group of guys, and man, those hills are really tough. 15 PAX: PorkChop, Airball, Latex, Fergie, Uncle Rico, Nino, Domino, Abacus, Harbaugh, Milton, Endo, Fructose, Skee Lo, Lady Bird (RESPECT), Airplane - Q. Conditions: 67 and prettyContinue reading "Back Blast The Garden 8/1"

At Rocky has his VQ tomorrow. If you haven't met him or heard his story or even if you have. You know this will be a WO not to miss. We will use coupons and stations, we might even mosey a bit. The one thing you will get from this WO is inspiration, motivation andContinue reading "VQ ALERT🚨 🚨 @The County Tomorrow!!!!!"

PAX: Cowbell, Sump Pump, Deuce, Buschhhhhh, Fridge, PED, Rhi Rhi, Glen Ross, Zima, Fergie, Porkchop, Tureen, Snowman, Plumb Bob, Pope, No Show (FNG), Grinder Q Due to time constraints, I’m going to exhibit as much creativity on this BB as I did to the workout. No re-inventing the wheel here: Mosey around the school, COP:Continue reading "Backblast- Blender at the Mutt, 7/31, Grinder Q"

Pax Amelia-Q Valdez Fungi Alexa Bulletin (R) Back Flop Pelican Big Bird Wildflower Grizzly 10 pax showed up at The County this am for a coupon mile. This is loosely based on the very popular burpee mile. On paper I thought this should be a piece of cake but it proved to be a veryContinue reading "Backblast The Foundry @ The County Heavy 7/31 Amelia Q"

Pax: Jitterbug, Pew Pew, Airball, Mr. Kotter, Whooo, 45, Rosie, Holler, Dynomite, Cowboy, Lady Bird, Deep Dish, Bob Ross, Iceman, Sandtrap VQ Disclaimer Short mosey to COP: Imperial Walkers SSH, Abe Vigodas, Copperhead Squats, Downward Dog, Kendra Newmans, Michael Phelps & Hillbillies Thang #1: Modified Indian Run around the egg where HIM in back dropsContinue reading "Back Blast 7/31 “The Bridge”"

They didn't name me FloJo for nothing.  Come out to see why, and enjoy some running, burpees and coupon work to get better.  SYITG!

FUN WITH COUPONS Weather - Humid. 70 degrees. Cloudy PAX 15 - Huggies (QIC), Lady Bird (R), Latex, Husky, Airball, Harbaugh, Domino, Minnow, Nino, Gypsy, Fructose, Uncle Rico, Nice n Slow, Dunphy, Milton We had a really hard workout at North Posh yesterday, thanks to Nino, so why not make it two in a row?Continue reading "The Garden BO @ St. Pats 7/16/19 Back Blast"

No running tomorrow, but it will be a very fast paced continuous movement beat-down. Come out and get better. SYITG - PED

Leading up to the August Ruck Event (Friday 8.23.19) Huggies & I would like to incorporate a 3ndF component: a school supplies campaign. We have multiple PAX within the Region who are teachers or work with JCPS (Mr. Hat, Mr. Kotter, Harbaugh, Retainer, & more...apologies to anyone I left out) & I’m sure they canContinue reading "August Ruck Event 3ndF Included"

Come on out to the garden tomorrow for some running, hill climbing, bear crawling, and some coupons. Sounds fun, right?

It was a glorious morning and anyone who wasn't a little Nino came out and ventured into the one-working-lamp-and-very-dark Long Run Park. It was a bit like being in the upside down, but thankfully there wasn't a Skirmish. The air was moist and welcoming, but it's still summer, so no one had any Frosted Tips.Continue reading "Long Run Park Black Ops 7.31 Backblast"

Leading an F3 workout is always a fun endeavor. When you are leading a group of HIMs like we have at Bayside they make it very easy. Today was no different. The pax were ready to give it all they had and it created a great environment in the gloom. There was no doubt thatContinue reading "Bayside BO BackBlast 7/30"

Co-Qs: Noxeema Jackson and Wham! 22 PAX (1 FNG): Wham-O (R); Digiorno; Nugget; Meatball; Sump Pump; Backdraft; Cowbell; PED; Buschhhhhh; Dynomite!; Soft Top; Pepperoni; Larry Flynt; Fridge; Kilo; Geppetto; Tureen; Boom Boom (FNG); Zoolander; Glenn Ross; Wham!; Noxeema Jackson Time: 0530 Weather: Louisville summer; Humid; 75ish Degrees?? ZooZooLemon Gear Check: Black sleeveless F3 Mudgear shirt;Continue reading "7/30/19 #Rooster Backblast #BrotherlyLove"

It's Ole Worm's One Year Q-iversary tomorrow morning. I was just a nervous, naive, young man last summer when the warm morning winds wrapped around my body and slowly took my VQ Card. It was as sweet as ripe grapes on the vine. Now a year later, those savory emotions rush back every time IContinue reading "PB – Worm Q – The Tank 7/31"

I keep hearing about all these new faces at the County and the O. I’d love to see some of those at the Mutt tomorrow. For every PAX making their first post at the Mutt tomorrow, ol’ Grinder will give you one burpee...perfect form, of course. Let’s see how many we can add up. Also,Continue reading "Pre-blast 7/31 -Blender at the Mutt, Grinder Q"

Tomorrow morning. Meet at the Long Run Park entrance off Flat Rock Rd. 0515-0600. SYITG. If you have a head lamp, bring it. Or don't. Meanwhile, I'll try to find mine in my trunk. Hat out.

This is not a vanity piece. I reserve those for themuggo.com. This is an update; a deep share, if you will, of my impressions of the State of the Region. I realized this morning when I worked out with 7 guys I don't know (3 I do), it would be good for me to introduceContinue reading "State of the Region: @F3Louisville is Good"

16 HIMs came out to celebrate a brother's birthday today at the O. Weather - Steamy 75 degrees (shower didn't take kind of morning) Gear: Broncos visor & orange tank - Hall of Fame game in two days!  (save your Broncos suck comments, we have Flacco.  Everything will be great this season, right?) Q - OJContinue reading "7/30 Backblast the O #BagofWrenches"

Come out to the heavy at the County tomorrow for a rendition of the coupon mile. Gilligan brought us some new toys to play with as well so we may get better with those as well. Bring your rucks if you want to get extra credit. SYITG!

17 PAX today got better. @Huggies @Ladybird (R), @Frosted Tips @Mr. Hat @Husky @Jitterbug (R) @Uncle Rico @Nino @Mark Smith (F3_Skirmish) @Deep Dish @Fructose @Latex @Mr Kotter @Catfish @HOLLER @Harbaugh The weather was perfect after last night’s rain. Humidity was hardly noticeable. After disclaimer, we had a short mosey to circle up. 15- Grass grabbersContinue reading "Back Blast: BlackOps @ The Garden 7/30 (Harbaugh VQ)"

With the continued growth of the county it is time to starfish. We decided to check out Crestwood memorial park on Hwy 329 (CI says I give terrible directions). PAX: Grizzly, McAfee, Captian Insane-O, Captian Crunchberry, Alexa, Dauber, Pelican, Bulletin(R), Back Flop, Kimble, Airplane -Q. Conditions: moist. As McAfee described it "I feel like I'mContinue reading "Back Blast Crestwood Memorial Black Ops 7/30"

Hello friends...if you’re looking for a coupon heavy workout, then have I got a deal for you! Meet me at Martha Layne Collins High School, aka Bayside, at 0530. I’ll throw in some cardio at no additional charge. SYITG!!! - Banana Bread

Had 21 guys get better this morning including 2 FNG's!!!! Started off with some hill work involving coupons & pavers. We did some 11's with mercans included w/ air squats bc some of the guys M's were complaining bc we have been doing to much cardio and we have a case of the flat backsContinue reading "7/26 Vets Carlose’ Q"

On Saturday, 7.27, As I was on the long drive home from a vacation on Hilton Head island, I had a lot of time to think and reflect. I was the driver, my hard-of- hearing mother-in-law was the copilot, and everyone else in tow was engrossed in their devices. Suffice it to say, there wasContinue reading "7.28.19 Black Ops@ The County-Back Blast"

Q Nugget Pax Captain Insano Face Fall Guy PED Glen Ross Deuce Doogie FNG Diablo Viking Snowman Nugget Q Speed Bump Gearlander: Red F3 Louisville T, Black camo adidas shorts, red/black compression ankle socks, mizuno wave rider, and U of L junk headband (no tights today) Gathered at the normal spot and disclaimed. One FNGContinue reading "Simple, yet effective Black Ops at the O"

  Pax:  Bill Dance, Big Papi, Sump Pump, Pepperoni, Tiger, Geppetto, Busch, Soft Top, Plumb Bob, Messi, Trump, Wham-O, Corn Bread, Rey-Rey, Tureen, Glen Ross (Q), Fridge (Q) Conditions:  Pleasant Gear:  Shorts, Tee, Hat, & Kicks After almost 2 years of planning and testing equipment Glen Ross and I didn't disappoint with this W/O.  Thanks for all the feedback from PAXContinue reading "B.B. 7/27/19 The Hurt @ The Mutt"

Wanna know how fast you can run? Wanna come to the County tomorrow and find out? 0530. SYITG.