PreBlast – 7/12/19- The Chopper @ Veterans Park – Sadie Q

Been a while since I had the opportunity to lead the fine HIM's at Veterans Park. I am excited for this one and we are going to have some fun! Come on out to the Chopper tomorrow to see how much fun we are going to have. We will be covering ground, maybe lifting someContinue reading "PreBlast – 7/12/19- The Chopper @ Veterans Park – Sadie Q"

Sleepwalking Around the O – ToG Backblast 7.11.19. Welcome Deer Tick.

QIC: Captain Insane-o Pax (29, 1 FNG): Trump, Deuce, Pope, Busssccchhh, Flo Jo, Scuba Steve, OJ, Eggo, Violet, Dorothy, Lobsta, Carlton, Methane, Whitney, Crock Pot, Wham!, Red Roof, Deer Tick (FNG), Pixar, Butcher, Zoolander, McAfee, Nugget, Tron, Dunphy, Catfish, Vincent (R), Tony Malito, CI Conditions: Like a hot blanket of bear fur covered in honeyContinue reading "Sleepwalking Around the O – ToG Backblast 7.11.19. Welcome Deer Tick."

7-12 Black Ops Preblast at The Beach (aka King Louie’s/Blind Squirrel) 0530-0615, ICEMAN Q

Sand - it's soft, brings back memories of building sand castles, strolls down the beach looking for shells, the incredible sounds of the ocean, and all the beautiful scenery that goes with being at the beach. There won't be any of those things but you will get better - SYITG!

Backblast 10 July Veterans Park

Humid, but PK got ice cream from weird truck after workout to cool down. My 2nd Q, thanks for support! Big Bird, Wurm, Whitney, Arobe, Atlas, Gang Plank, Short Hose, Dragsdale, Flounder, Sweetart, PK, Grenwhich, JPOT Exercises: 20 reps, 4 corners (parking lot), 4 iterations 1st Corner – 20 Squat Thrusts with Coupon Bear CrawlContinue reading "Backblast 10 July Veterans Park"

Back Blast F3 Dads 10-Jul-2019 Wednesday #BlackOps at #theCounty 1900 Crock Pot, Zeus, & Luigi Co-Q

Weather: 88 deg F, 66% RH. Hot, humid, no wind, but no excuses. PAX: 26 (including 4 FNGs!) Skid FNG - High Bar (Welcome!) Tortuga FNG - Goggles (Welcome!) Captain Crunchberry Honeybee Kermit Red Wagon Screen Time Lamar Fungi Pancake Abacus Nunchuck Britannica FNG - Globetrotter (Welcome!) Bookworm Trekkie The G.O.A.T. Big Bird Whoopi LeContinue reading "Back Blast F3 Dads 10-Jul-2019 Wednesday #BlackOps at #theCounty 1900 Crock Pot, Zeus, & Luigi Co-Q"

Back-Blast – North Posh – 7/8/19 – Lake of Fire

I wanted to take advantage of the Summer hours and early sunrise so I decided to run back one of my North Posh favorites: Lake of Fire. This workout is simple but effective. Brought to us originally by our very own CI, Lake of Fire has become a North Posh staple and a favorite toContinue reading "Back-Blast – North Posh – 7/8/19 – Lake of Fire"

June 27th BB at the O – If you can dodge a wrench….

23 strong showed up for a one of a kind workout on June 27th at the O.  @Tron, @Dorothy, @Green Wave, @Jeter, @Eggo, @Pixar, @Headboard, @Tammy Faye Baker, @Snowman, @Gepetto, @Fridge, @Plumb Bob, @Scuba Steve, @PED, @Butcher, @Lobsta, @Dixie, @Wham, @Sump Pump, @Pope, @Violet, @Flo Jo, @ReRe (?) all got better as we embarked onContinue reading "June 27th BB at the O – If you can dodge a wrench…."

7/10/2019 – The Blender Backblast

9 PAX Posted at the Blender.  A special guest appearance by Spreadsheet and beast Steinbrenner (DR from @F3Memphis) joined Glen Ross, Cow Bell, Fridge, Snowman, Grinder, PED, and Sump Pump Q. Weather: 72 with 90% Humidity 5:30 Game Time -- We circled up and checked for FNGs.  None present so we made a quick moseyContinue reading "7/10/2019 – The Blender Backblast"

7/11/19 ToG Preblast-If you’ve never skipped a CI Q, here’s your chance #getrested

Been a while since I Q'd. I'm going to give some thought to what to do, but no promises that it will be good, original or even interesting. It'll just be good to be there, or not if you're tired. Here's a picture I found in my photos that I like.

Back Blast “Do it the Right Way” 10-Jul-2019 Wednesday #theFoundry #Heavy #BlackOps at #theCounty 0530 Crock Pot Q

Weather: 74 deg F, 49% RH (but felt worse). The air was still, not even a single flap of the flag to be had. YHC assumes this was SkyQ's hat tip so as not to blow the wind such that it rocked the swole PAX doing strict ring dips (see below) PAX: 5 Alexa BulletinContinue reading "Back Blast “Do it the Right Way” 10-Jul-2019 Wednesday #theFoundry #Heavy #BlackOps at #theCounty 0530 Crock Pot Q"

BB 07.09.2019 @ The Rooster

19 PAX posted at The Rooster this humid morning to embark on a 45 minute journey of fitness and camaraderie.   We had Sump Pump, Cowbell, Blueprint, Deuce, Old Bay, Larry Flint, Wham-O, Splinter, Butcher, Pixar, Lobster, Dorothy, Eggo, Green Wave, Santana, Geppetto, Tureen, Backdraft, and Escort as Q.  Eight guys from the O graced us withContinue reading "BB 07.09.2019 @ The Rooster"

Pre-blast for 10 July at Veterans!

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!"

PB for TheBridge: The Parklands ✌️ Year Anniversary WO for 7/10/19 Co-Qs Glauc & Methane

Tomorrow we will celebrate 2 years of AO greatness at The Posh! 2 years ago, StarChild set off to find an east end AO that would continue to grow and expand the principles of F3 Louisville. He new the F3 need was great and that there were many sad clowns that were in desperate demandContinue reading "PB for TheBridge: The Parklands ✌️ Year Anniversary WO for 7/10/19 Co-Qs Glauc & Methane"

7/9/2019 BoW BackBlast at The O

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"

Pre Blast F3 Dads 10-Jul-2019 Wednesday #BlackOps at #theCounty 1900 Crock Pot, Zeus, & Luigi Co-Q

***F3 PAX, bring your Shorties (2.0's) to the County for a 30 minute BlackOps post. If your shorty (boy or girl) is old enough to walk, they're old enough to post.*** What meal is in the Crock Pot for F3 Dads? This edition of F3 Dads will be an obstacle course challenge! We will jump, crawl,Continue reading "Pre Blast F3 Dads 10-Jul-2019 Wednesday #BlackOps at #theCounty 1900 Crock Pot, Zeus, & Luigi Co-Q"

Pre Blast 10-Jul-2019 Wednesday #theFoundry #Heavy #BlackOps at #theCounty 0530 Crock Pot Q

What meal is in the (heavy) Crock Pot? Station work. Bring a heavy weight (plate, dumb bell set, or kettle bell). Bring gloves. Most of all... bring proper form. Every rep. Until failure. Crock Pot will be keeping an eye on you. If you break form, your set is done.

Back Blast 7.8.19 The Incubator

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"

Backblast – B.O. @ the O 7-8-19

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"