Merkin, merkin, merkin. Seems everyone is doing the merkin challenge.

The only bad workout is the one you don't do so lace em' up and come see old Zima tomorrow.  We're going to revisit some old friends in the hood with plenty of opportunity for some 2nd F if you can catch your breath.  SYITG.

No reinvention of the wheel tomorrow fellas.  By that I mean we're going non-stop for 45 minutes and it's gonna hurt and it's gonna suck.  What's new? This is F3.  SYITG

Here it is my first Q. Academy starts tomorrow morning 5:30A.M. Come enjoy a full body beat down. SYITG!

I usually try to begin my Backblast with some sort of witty anecdote or an inspirational story of why I am Qing.  I thought about what to write for this one.  This time I got nothing.  Nothing funny, unless you count that I almost fartsacked my Q…randomly waking up to no alarm at 5:15.  LuckilyContinue reading "Backblast Geppetto Q The Rooster at the Mutt 6-11-19"

During CTF 2018 I noticed at several occasions multiple teams would be looking for the same flag at the same time.  They’d team up or give assistance to the other team.  While I’m all for team work and lending a helping hand, I’m about CTF being pure competition.  So this year YHC is introducing the MerkinContinue reading "Capture the flag New twist #2 #MerkinChallenge"

I've got the Q tomorrow at St. Pat's. If you haven't been out yet tomorrow is the day. We will get a good tour of the grounds and use the newly donated coupons. I promise we will get a good sweat in. Airplane....DO IT! SYITG Catfish

THE SCENE: It was a humid sticky morning. 72 and muggy ...but NO RAIN.  PAX: Double Down, Little Jerry, Jitter bug, Air Ball, Deep Dish, Mark Smith FNG, Fuctose, Mr. Kotter, Lady Bird, Uncle Rico, Bob Ross Q DISCLAIMER I advised the PAX that they dont need to kill themselves and explained the FNG thatContinue reading "Backblast – The Incubator 6.10.19"

Come on out and join me tomorrow.  We'll cook up the perfect F3 recipe.  A pinch of running, a dash of lifting, a taste of pulling, and dab of pushing.  Add in some sweat and 2rd F and VOILA!!

I was prepared for rain Saturday morning and there were drops hitting the windshield on the way to Seneca but by the time I arrived, the rain had stopped and terrain was for the most part dry.  3 HIM's joined me for a lot of variety and a solid workout - Pope, Glen Ross andContinue reading "Back Blast – The Ruiner 6/8 – Vincent Q"

NEW TWIST #1 Wild Neon Flags Last year you were given 1 flag to hide.  New to the event this year is the addition of a 2rd Wild Neon Flag!!  Strategy is recommended when hiding this flag.   Read the rules and use your brain. When your team finds a flag with a NEON chemContinue reading "Capture the flag New Twist #1"

I haven't finished my weinke yet but my plan is to have tomorrow's workout be cardio heavy...so govern yourself accordingly. A head lamp may be useful too. The weather looks like it will be perfect so no excuses for not showing up. Let's get the day started off right together. SYITG -Wham!

  Back in the gloom for the first time in 4 weeks, felt like i was shot out of a cannon.  My energy was at an all time high, especially as PAX continued to pile in the parking lot.  5 USA flags flying, 23 PAX, there is seriously not a better way to start yourContinue reading "6/7 kilo birthday backblast from the chopper"

Having never Q'ed a Heavy at the Vet, I jumped at the chance to get my VQ scheduled a while back. I've only been to a couple of heavy workouts before and they're tough. I knew I needed to bring some pain. Q - OJ PAX - Maxi, Worm, Plumb Bob, Carlose, McAfee, Rickshaw MoseyContinue reading "6/10 Backblast Big Mo Heavy at the Vet"

I'm bringing a load to the County BO HEAVY on Wednesday. If you have a foot injury, this is the WO for you. We're going to do some tummy work for the pool time this summer. This won't be a full body workout. We're going to focus on Core, Shoulders, Legs, Neck, Back, Chest, Traps,Continue reading "PB – Worm Q – County BO HEAVY 6/12"

Weather - humid Pax (8) - Catfish, Airplane, Alexa, Meter Maid, Crockpot, Husky, Abacus, Fungi (Q) Disclaimer Warmup: SSH 20 IC Slow Grass Grabbers 15 IC Runners Stretches Kendra Newmans Good mornings (10 OYO) THANG 1 - Mosey down [Beg For Mercy] trail to the parking lot. Stopped for 20 merkins on the way soContinue reading "June 10 Backblast -Beastmode @ North Posh – Fungi Q"

Thanks to Snowman and Glen Ross for joining me for a light, rehab BO at the O this morning. It was good to get some movement after nearly a month off. We took two slow laps around the oval, stopping for some PT along the way and finished with some Mary. Lots of great 2ndfContinue reading "6/10 BO at the O"

Come get your medicine for the "Case of the Mondays" Bob Ross is serving up the cure!

Ok raise your hand if you've been to a heavy at the Vet? Great, it will be good to see you back there Monday. For those that didn't raise their hands, make this your first time out to a heavy. Ohh and heads up, take it easy Sunday, you'll need all you got for MondayContinue reading "6/10 Preblast Big Mo Heavy at the Vet #juiceedition"

Q: Diablo PAX: (16) Nugget, Seabass, Zartan, Sump Pump, Soft Top, Pepperoni, Wham!, Gepetto, Myagi, Blue Print, Plumb Bob, Juicy, Cornbread, Tureen, Wham-O, Diablo Continuing my week of Q'ing all over Louisville metro, and knowing I had that extra glorious 15 minutes that Saturdays allow, I dug deep into the bag of tricks and putContinue reading "Diablo BackBlast for The Hurt 6/8/19"

Q - Deep DishPAX - Jitterbug (R), Whapner, Fructose, Lady Bird (R), McAfee, Deep Dish* Great ask by McAfee to end, so read the ending.DisclaimerWarm upAbe Vigoda (IC)Stretch right arm across chestStretch left arm across chestSSH (20 IC)Plank - Right over left and left over rightSSH (20 IC)100s - Arms and Legs4 sets of 25,Continue reading "6/8 Backblast – The Fog (100s with Deep Dish)"

Pax: charolais (r), fanny pack (r), shuttlecock (r), Thumbtack, Gilly, Schotzie, Grandpa bear (q) After giving disclaimer, mosey to school courtyard to do stretching. After stretching pax ran to road to circle football field. While circling the field on the side road several times we performed various moves at different intervals. We ended with aContinue reading "6-6-19 Bayside backblast"

Get out, get better, and bring gloves. The rain is going to keep you in for the day, so come out and have some fun. See you at The Fog.

I might be a little under the weather but Im getting better and I want you to get better with me at the Nest tomorrow. We might do some of the same WO Thursday or we might not. But what we will do is some Merkin and we will get better together. So if youContinue reading "PB 6/8/2019 at the Nest"

It was 3:30 am when thunder began rolling through my neighborhood.  The rain was pouring down.  Probably sounded worse, as my house is currently getting new gutters, so it sounded as if waves of water was running off the roof.  Didn't matter, Fungi needed a reliever to Q the Tank, and the sweat I plannedContinue reading "Backblast Guest Q by PK at the Tank 06.05.19"

Great morning at Pleasantville. I've Q'd 30 PAX before. I've never Q'd 3. I think the lower the number, the harder the Q and the harder the workout. Can't cheat numbers on your merkins. PAX: Jitterbug (R), Milton, Retainer (QIC) Started with the COP, calf raises, SSH's, GG's, planking and runners stretches. Thang One: NAContinue reading "BB from the Ville 6/7"