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.

Retainer (QIC), Deep Dish, Uncle Rico, Maxi, Fiona, Fructose, Nino, Harbaugh, Percy (FNG), Bob Ross, Holla, Presto, Mr. Kotter, Drysdale, Latex, Wapner, Jitterbug, Sandtrap. I fartsacked the Ruck and woke up barely in enough time for the Fog. Closest I've come to missing a Q, but I had a solid 20 seconds left to goContinue reading "7/27 BB from the Fog"

Wasp and Cramps Wasp and Cramps This Q was cursed from the get go. Conditions were perfect with a slight steam lifting off the blue. PAX Kilo, Starchild, Guppy, Glaucoma, Alexa, Thumbtack, Sadie, OJ   Warm up 200M freestyle which is 8 pool lengths, at this point Sadie and Thumbtack looked at me with aContinue reading "7/26 BackBlast Cursed Blueops"

It's been a while since I have Q'ed at Big Mo so when Worm reached out to me to see if I would be willing to do it, I had to say yes. After our meeting last night (more details to come soon regarding outcomes) I was eager to lead this fine group of menContinue reading "Heavy Hybrid at Bog Mo -7.29 Back Blast"

Tomorrow begins the scouting of potential sites for the county expansion. In order to continue to enhance the male community leadership, we need to starfish. So meet me tomorrow at 5901 veterans memorial parkway (SOHS) at 05:30. The area is vast so plan to move a lot. No coupons. Sorry for my poor map below.

How many times to I have to tell you, whatever you put up there, he will read! Haven't Q'ed in a month.  Hasn't rained in a month.  That changes tomorrow.  Come help me celebrate my birthday.  We'll do a little of this and a little of that and yada yada, we'll all get better. syitgContinue reading "7/30 Preblast the O #BagofWrenches"

PAX: Jitterbug (R), Catfish, & Mr. Hat (Q). COP: 10 AVs IC, 10 GGs IC, 50 SSHs IC. Mosey down to the parking lot. Each HIM picked a parking spot. Incline merkins side-to-side from one side of the parking block to the other, duck walk on parking line back, back to the parking block side-to-sideContinue reading "N Posh Backblast 7.29"

Hey brothers! This is my favorite workout to do while on vacation. PAX are suggested to Modify if needed. My mission is to promote the best in people so that they can provide the same service to others. PAX: @Woooo. , @Mark Smith (F3_Skirmish) (R), @Ladybird (R) , @abacus , @Retainer , @Bob Ross ,Continue reading "07.29.19 The Incubator Back Blast"

Ever wondered if Wham! and Noxeema Jackson are the same person? Come out to the Mutt tomorrow to find out and get a Co-Q beatdown.  Blending us together could be a scary combo. Plenty of coupon work to be expected. Bring your gloves.  SYITG XoXo NJ

Big Mo is know for moving some serious weight. Tomorrow I plan to continue on with that tradition. We will do some traditional exercises with a weighted twist as well as some light running. All PAX will stick together and finish as one as we get gooder together! SYITG

Definitely going to be a cardio workout, but not long distance running. Weight vests are welcome. Come see what I have planned. Nugget

There may or may not be some burpees, yoga, or bear crawls. Hopefully, I still remember how to count in cadence. SYITG. 0530 @ The Silo @ North Posh. Hat out.

What's the best cure for a Vaca HO? Acronymnamania! BO...WOD w/ an AMRAP and maybe even an EMOM! Get a good start to The Lord's day and a head start on your week. 0815-0900 SYITG!

Friday morning I had the pleasure of Qing for my birthday Q. As announced in the pre-blast, it was leg day. We all assembled at the flags and on the way Airplane snuck up behind in his truck still advising me that he had to go find a restroom. No worries, I told him -Continue reading "Back Blast – Wisteria @ Pleasantville – LEG DAY! – July 26"

06:00 PAX @charolais (r), @shuttlecock (r), @birdie, @banana bread, @grandpa bear (q) Gave disclosure and mosey to COP. COP Bent over toe touches Arm stretches Calf/leg stretch Cobras SSH Mosey around entire parking lot back to parking area to gather our workout friends (coupons). Starting on 10 yrd line set in line doing Indian styleContinue reading "7/27 Bayside Blast"

0700-0803 under clear skies with a go time temp of 73 degrees, we took hold of the challenge. THE PAX: Airplane, Amelia, Jolly Rancher, Meter Maid, Double Down (R), Dauber, Pelican, Mamas Boy, Back Flop, Captain Crunch Berries,  Big Bug, U Haul and Valdez (Q) DISCLAIMER: got Aye confirms which was great, we talking about theContinue reading "Back Blast: The Nest 7/27/19 “Ruck Baby Murph Challenge”"

06:00 Collins High School SYITG, Be ready for some coupons.

This co-Q has been in the works for nearly 2 years and after several hours of planning and a few iced drinks at Heine we finalized this weinke.   Me and Fridge are neighbors and also bike Bros- riding to the Gloom in the summer.  And after 2 years of F3 Louisville it’s hard toContinue reading "7-27-2019 Hurt PreBlast"

Great morning for some heavy lifting! Pax: Tony Malito, Tae Bo, Meatball, Rih Rih, Geppetto, Snow Day, Chutes, Flounder, Carlose, GangPlank, Airball, Backdraft, Worm, Atlas, Hot Wheels(Q) Snow Day brought out the tire and we broke into 3 groups of 5 or 5 groups of 3. Something like that but it's hard to count atContinue reading "7.15 – Big Mo – Back Blast"