20-4-4 - Johnny on the Pot Leading this one buyer beware! 20 reps, 4 corners (parking lot), 4 iterations 1st Corner - 20 Squat Thrusts with Coupon Bear Crawl to 2nd corner 2nd Corner - 20 Partner assisted Mericans, hip or shoulder height Jog to 3rd Corner 3rd Corner - 20 Burpees Iron Mikes (Lunges)Continue reading "Pre-blast for 10 July at Veterans!"

We started out w/ 14 and ended with 1,234 bc of a ghost flag situation with the O joining us. Had a great workout & got better. Workout involved some 11's work incorporated with a Hill. Then had the boys grab a coupon & had to get there shoulders on fire involved with some merkins.Continue reading "6/29 Carlose’ Q at the BOW"

  This is the USS Missouri, the last commissioned US Navy battle ship in World War II.  This beast was where the Empire of Japan gave their surrender, effectively putting an end to World War II.  The Heavy WO on Monday’s at Vets is named after BigMo, to honor our veterans and because its badContinue reading "7/8 BigMo Heavy BB KiloQ"

It's been a minute since my last Q. Some of you know that bear crawls tend to make up a good part of my wienke. Come find out if this trend continues or if we change it up a bit and do some housekeeping. You will need gloves and water is encouraged. SYITG Sump Pump

Pax 25: Carlose’, Tiger, Fridge, Buschhhhh, Zartan, Tron, Jeter, Fergie, Wham!, Tin Cup, Paris, Merlin (FNG), Jinxy, Scuba Steve, Pope, Iceman (Respect), OJ, Vincent (Respect), Jitterbug (Respect), Steinbrenner (DR from Memphis), Violet, Trump, Zima, PED, Glen Ross Q Conditions:  July in Kentucky Gear:  nike shorts, new tank fresh off the clearance rack for $3dollas, yearContinue reading "7/9/2019 BoW BackBlast at The O"

For the 2nd time in 4 weeks, I find myself writing a BackBlast for a WO I wasn’t on the calendar to Q. However, things come up & more often than not they come up at inopportune times because well...that’s life. One of the things F3 has taught me is I don’t have me toContinue reading "The Garden 7.9.19 BB by Nino Again…WTF?!?"

Slightly muggy 72 degrees Showed up to see 3 HIMS already ready to go... and then 11 more quickly followed 14 TOTAL Whitney, Retainer, Methane, Lady Bird, Skirmish, Grandpa Bear, Scratch-n-dent, Ashley, Speed Bump, Viking, Glauc, Harbaugh, Pew Pew, Bob Ross   Started of with our disclaimer: Mosey to the fountain for COP Cherry PickersContinue reading "Back Blast 7.8.19 The Incubator"

PAX: PED (Q), Glen Ross, Fergie, Buschhhh, Fallguy (R), Pepperoni, Backdraft, Blueprint, Tin Cup. Weather, like walking in a water blanket, aka heavy. Workout was called a run medium, which was before I had completed my winkie. It may have turned into run heavy, which I heard about from the PAX. Gave disclaimer and headedContinue reading "Backblast – B.O. @ the O 7-8-19"

Qs: Seabass and Nugget and Snowman Pax Miyagi McAfee Sump Pump Pepperoni Diablo Wham! Noxeema Jackson Backdraft Gepetto Snowman- co Q Deuce Tool Time Soft Top Cornbread Big Papi Co-Pay Tiger Left Eye Aerobic Whitney OJ Tron Whamo Jitterbug Ladybird Meter Maid Tureen Nugget co-Q Seabass co-Q As YHC arrived at 6:40, I noticed 2Continue reading "Miyagi’s last dance"

After a bad incident with a sparkler on the 4th, I’m lucky to be able to Q tomorrow.  So come join me at the O for some “light” running and “medium” coupon work.  Modified down to “light” after the marathon/ medium that we did today.  And yes I know tomorrow is the MLB All StarContinue reading "7/9/2019 BoW PreBlast @ The O"

4 spots remaining HC now!!!!!!!! F3Louisville custom GORUCK tough The GORUCK tough is a 10 - 12 hour endurance challenge to put your team before yourself.  It will teach you how to lead, how to follow, and how to overcome adversity together. And you get to keep these lessons with you for the rest of yourContinue reading "Update F3louisville custom GORUCK Tough 10/11/19 Corps of Discovery Expedition"

Come out at 0530 and train your body and your mind. You will leave better for it and be ready to crush the day! SYITG

After a long weekend of excessive consumption and almost 2 weeks since I have posted, I have some serious makeup work to do.  I am looking forward to taking you all along for the ride.  Expect running, more running, coupon work, and ab work.  Gloves and water recommended. SYITG, Escort

  Kettle bell beer on tap at BigMo as YHC tries to work himself back into the gloom post injury.  Calling all meat heads! 0530 vets! aye!

Lake of Fire: Round 3. Bring a headlamp for first 10 minutes. SYITG. Catfish

I love going to the lake on holiday weekends. But, that means I can't make my normal post at The Nest on Saturday.  Come to find out, there's several PAX that have places at Nolin Lake who also crave the feeling of sweating out the vices of what lake life brings you.  So, I calledContinue reading "Back Blast : BlackOps at Nolin Lake : 07/06/2019"

For those that haven't had the chance to make it to an F3 Dads workout, you're missing out.  Not only do you get to enjoy the fellowship with your fellow PAX in a much more jovial environment [instead of beat down mode], but you also get to witness something special with all of the 2.0s thatContinue reading "Back Blast F3 Dads : County : 07/03/2019"

Weather 70 degrees cloudy. Humid PAX (5) - Huggies (QIC), PK, Airball, Iceman (R), Retainer It was great to Q the Fog again at the poshlands!  There's a lot of options to put into an hour long workout. Disclaimer Mosey to the fountain COP 25 SSH IC 20 Abe Vigodas IC 20 Imperial Walkers ICContinue reading "The Fog 7/6/19 Back Blast"

  Weather 68 degrees 95% humidity. Clear PAX 18 - Nino (QIC), Huggies (QIC), Nice n Slow, Catfish, Black Cat, Vespa(FNG), Schute(FNG), Abacus, Fiona, Gyspsy, Airball, Domino, Jitterbug(R), Woo, Deep Dish, Maxi, Meatball, Frosted Tips. Nino and I have been talking bout this one for a while.  As you read in our pre blast, ourContinue reading "Back Blast The Garden 7/4/19 Nino and Huggies CoQ"

There will be a workout at Beckley Park tomorrow. I hope it takes nothing away from what a fine HIM we have in Miyagi. I would encourage any of the guys who come to the posh workout tomorrow morning to hit up the coffeeteria after to give Miyagi a proper send off. Miyagi has grownContinue reading "The Fog @ The Posh Pre Blast 7/6/19"

PAX (3): Loco, Violet (Q), Henry (FNG) Conditions: Hot and 73 Warm Up: Mosey to Wham Island 15 x SSH (IC) 10 x Abe Vigoda (IC) 15 x Imperial Walker (IC) 10 x Grass Grabber (IC) 10 x Forward and Reverse Arm Circle, Left and Right Hip Rotation OYO Mountain Climber and Burpee Sets; 10Continue reading "Back Blast 7.4 Temple of Gloom @ The O"