You ever ask “Hey, who is gonna do this thing that needs to be done”?  And then the silence verifies that you are the one that’s now gonna do it? Yeah, me neither. 100% chance of running.  100% chance of getting better.  Gloves are a good idea too. Come get after it with me ITG.Continue reading "06/04 Rooster preblast – Old Bay and his friend Cooper at the Helm"

There may or may not be a last minute Q change for tomorrow's WO. Guess you will have to show up and to find out. Either way it goes, there will be a Flag present. #SL

It was a beautiful morning on Saturday and a great day to be out at The County. Aside from North Posh, I've posted more times at The County than any other location. I like the site and the friendships I've developed there over the last year. PAX: Abacus Little Jerry(R) Meter Maid Jolly Rancher GizelleContinue reading "Back-Blast – The Nest @ The County – 6.1.19"

Because I'm consistent and I try to never disappoint the Pax, I'm posting this BB a solid 168 hrs late....you're welcome. Pax: Face (Q), DiGiorno, Tammy Faye Baker, Pope, Nugget, Liberace Conditions: 75 degrees, 196.5% humidity...moist. Gear: surfing Mickey tank, under armor shorts, day glow Newbies, a healthy amount of gas thanks to Mojito's porkContinue reading "5/25/19 Ruiner Backblast"

(Not my M nor anyone I know, just a censored fictional picture to depict my view while at the pool) Over Memorial Day weekend the M & I went to Scottsdale...without the 2.0s which was very refreshing. However, if you know me then you’d know that just sitting by a pool for 4 days isn’tContinue reading "St. Patrick’s BlackOps 6.4.19 PreBlast"

Carlose' here had the Q. Brought the fire out this morning. Started off w/ some rock wall work, then started the sauna with some hill sprints. Then finished the morning with a coupon workout & some marry. Tony Maleto Nino Snow Day Vincent Felipe Ramos Meatball Huggies

The workout begins @ 5:30 a.m. on 6-3-19 @ South Posh Wear Gloves. Looks like it will be a great morning to start off the week. Since I'm doing the Merkin Challenge, you can probably assume what the workout will revolve around. There will be modification options. SYITG

Q’s: Captain Insane-o & Diablo Q’s Wearing 20 LB Weighted Vests: Captain Insane- O and Diablo PAX: Tron, OJ, Vincent, Tammy Faye Baker, Liberace, Pope, Trump, Slinky Dog, Glen Ross, Digiorno, Wait Time (DR), Captain Insane-o, Diablo INTRO: The Ruiner is the Alpha of F3 Louisville workouts. There’s also something special about The O atContinue reading "BackBlast for “The Clock Watcher” at The Ruiner 6/1/19"

I've been on the physical unable to perform [PUP] list for nearly a few weeks due to a lower back sprain.  I was hesitant about posting today because I didn't want to regress, but I'm thankful I had the Q to force me to give it a shot to see how it has recovered so IContinue reading "Back Blast – Jolly Filled Wisteria – 05/31/2019"

Q:  Cornbread Pax: Softtop, Windshield, Miagi, Blueprint, Juicy, Guipetto, Snowman, Tureen, Wham-O, & FNG. Eleven in the pax with one FNG joining us.  Quick mosey to the portico for a warm-up consisting of windmills, side straddle hops, michael phelps, downward dog to cobra, runners stretch, forward bend, mountain post with side stretches, and triceps stretch.Continue reading "The Mutt Backblast #soreonsunday 6/1/2019"

Saturday morning 0700 at the Mutt - forecast mid 60*’s and clear.  Bring your gloves for some coupon work plus some extras.  We get to use the playground for one last time before it comes down so get ready for pull-ups and more.  Some old standards plus some new moves that are guaranteed to makeContinue reading "Pre-Blast 6-1-19 Cornbread Q The Hurt @ The Mutt #soreonSunday"

Why are these two so surly? Did they run out of pre-workout mix? Or even worse, did they get new formulas that make their ears itch? Are there places at The O that we've neglected for too long? Are there partner exercises that require some trust? Is there a new event for which you mayContinue reading "PreBlast Part Deux for Diablo / CI Co-Q at The O 6/1/19"

It's been a while since I've Q'd The County and I can't wait for tomorrow! June starts the 10,000 Merkin Challenge(for those interested) and we will do our fair share toward the daily average needed to knock out that goal. There will also be some running, burpees and coupon work. You're gonna feel great afterward!Continue reading "Pre-Blast – The Nest @ The County 6.1.19"

Pax (3) Fridge, Backdraft, Glen Ross Q In the car all day yesterday and wanted to get in a run today so I put out a run heavy preblast on slack and Fridge and Backdraft met up at the Mutt to join. Almost had 4—well Buschhhhh was a solid HC last night but he droppedContinue reading "5/31/2019 Black Ops at The Mutt backblast"

Because of an Event at South Posh we will be moving The Fog to North Posh.  As always and we will incorporate a little bit of everything. Come and see if Jitterbug can pull off a Q that will include music and and Board of Pain!   SYITG

Q: MadCow Pax: Face, Red Roof, Deuce, Zartan, Captain InsaneO and PlumBob No warm up just straight into Fat Amy (you like how I did that) 50 squats, 10 burpees, 40 big boys, 10 burpees, 30 lunges, 10 burpees, 20 coupon swings, 10 burpees, 10 meter bear crawl, 10 burpees, 10 meter bear crawl, 10Continue reading "Cox Park Black Ops Backblast 5/31/19"

Come on out and play with me at the wonderful world of Pleasantville.  It may not be all that jolly, but we'll have fun being miserable together at least.  Looking forward to getting back in the gloom after a few weeks on the PUP / DL list.  That said, I'll be fresh so be readyContinue reading "Pre-Blast – Wisteria @ Pleasantville w/ Jolly – 05/31/2019"

11 Pax: Nino, Catfish, Husky, Nice and Slow, Airball, Huggies, Lady Bird, Latex, Dunphy, Bulletin, Frosted Tips (VQ) Weather: Light sprinkle and humid Warm Up: Mosey around the lower parking lot, Side Straddle Hop (20 IC), Grass Pickers (15 IC), Kendra Newmans, Downward Dog/Calf Stretches, Side Straddle Hop (20 IC), Grass Pickers (10 IC), MoseyContinue reading "BB: Frosted Tips VQ @ St Pats, 5/30/19"

Workout Dedicated to Rusty Jarboe https://www.caringbridge.org/visit/rustyjarboe Some of you may know Rusty, he is a St X alumni and was a Standout Football Player. He is still in Critical Condition with some improvements over the past week. There will be a long road to recovery at best. Help if you can by the link above.Continue reading "BackBlast The County “Heavy” 5/29/2019"

Tired of lacing up those shoes...putting on those gloves...wearing a shirt.... No need for any of those things at the beach. Wear some shorts, bring a towel and a can do attitude. I'm still recovering from volleyball nationals so if you've been scared to come out and try the sand now is the time, I'mContinue reading "Preblast – 5/31 Black Ops Iceman at The Beach (aka King Louie’s), 0530-0615"

11 Pax: Scuba Steve, Diablo, Violet, Tron, Slinky Dog, Escort, Big Tuna, Pixar, Butcher, Flo Jo, Tammy Faye Baker (Q) Weather: Wet and sloppy Warm Up: Side Straddle Hop (30), Imperial Walkers (20) Unless you are violet who does Imperial Squat Walkers (beast mode), 8 Boyos, Stretch--Downward dog, right over left, left over right, runnersContinue reading "BB: Tammy Faye Baker Q at Temple of Gloom The O 5/30/19"

Combining some flashbacks to AO Olympics with coupons and finishing up with some Mary! Have some running legs and if you like gloves for coupons bring them! SYITG

I did a workout recently that I really liked so I'm going to steal/borrow it. I'll give you a couple of hints. It was a Nino Q. At a Black Ops at St. Pats.  And I almost died.  Be prepared to not stop moving for 45 minutes. Bring gloves and water.

Come join me for my VQ in the morning... Be prepared to move some weights!... I'll bring everything that's needed.