I may he injured, but you’re not. You will run, I will not. You may have to carry me or push me. It also may be my birthday.   Maybe you’ll post, maybe you won’t.   But it’ll be a lot more fun if you do.   The chopper will be neon on Friday!Continue reading "6/7 Kilo birthday return to the gloom"

Are you ready to get HIIT?  You will have to keep your guard up during this workout as we focus on high intensity interval training followed by active rest.  Join me at the O to see if we can deliver a “knockout” of a workout.

Sex in the City is turning 21 tomorrow and we have a WO at the at the Mutt tomorrow. Coincidence? I think not. Come join me for a celebration of sorts as we celebrate this extremely important day in history.

I put a lot of thought into my Q yesterday at the BlackOps at St. Patrick’s so I’m not going to lie, my creative juices were a little depleted when I started putting together this WO for the Bridge. Nonetheless, I put something together & I was pleased to see 11 PAX show up despiteContinue reading "4 Corners at the Bridge 6.5.19 BB"

This was only my 3rd Q but we by no means took it easy. We beat the rain and had a challenging workout full of burpees that included some running, upper body and core. The rain held off for us but the humidity made for a sweatfest. It was a small group today but weContinue reading "BBlast @theblender 6/5 Rih Rih Q"

PAX: 20.  Larry Flint, Escort, Windshield, Sump Pump, Zima, Hamm, Meatball, Pope, Glen Ross, Cowbell, Buschhh, Deuce, Fridge, Fergie, Pepperoni, Blueprint, Wham-O (R) Snowman, DiGiorno, Old Bay (QIC). Conditions:  Awesome.  Cool and Dry Gear: Nothing exciting.  Asics gel Cumulus.  F3 Louisville buff. Yes I have a sweet buzz cut, a face that writes checks, andContinue reading "06/04/19 Rooster backblast: Old Bay and some dick named Cooper"

I just had the Q today at St. Patrick’s which means if I’m set to Q at The Posh tomorrow I’ll likely recycle a previous WO (if not the one I did today)...lol think again. Come out to the Bridge tomorrow to see what I’ve come up with. **ADVISORY** I suggest gloves & shoes thatContinue reading "The Bridge 6.5.19 PreBlast"

Circuit Training with Coupons THE SCENE: 55 degrees and clear F3 WELCOME & DISCLAIMER Welcome to F3 I am not a professional You are participating at your own risk You are responsible for your own wellbeing You are here voluntarily, and you are not paying to be here Know your limits and do the best youContinue reading "BBlast 6/4/19 WILDflower at THE COUNTY"

Summer break doesn't mean you get a break from elementary school activities like tracing the alphabet.  You'll primarily remain vertical but if you are working on the monthly Merkin challenge, you'll get a good start to the day. SYITG - Fungi

PAX: Butcher, OJ, Flo Jo, Face, Pixar, FNG Headboard, ScubaSteve, Tron, PorkChop, Vincent (R), Diablo, Loco, Captain Insane-o, Violet, Carlos'e, Zartan (Q) Conditions: Pretty much perfect Gearlander: OJ and I had matching shirts MadCow was scheduled to Q this morning but over tacos he shared with Diablo and I that he had to pour 4,000,000Continue reading "6.4.19 BoW BB: Ball Kicking = Good Times"

We’ve been running a BlackOps at St. Patrick’s for about 3 months now & it really is an awesome site. There’s a long, consistent, steep hill in the front with a huge parking lot up top & an even longer, multi-grade, hill in the back with an even bigger parking lot. There are two playgroundsContinue reading "7 Stations of Suffering at St. Pats BlackOps 6.4.19 BackBlast"

Thanks to the PAX who came to North Posh for The Fog this past Saturday.  We started with 6 and ended with 8. I feel like thats better than the reverse! We had moved North because of a 5K at South, and also had to dodge Farmers Market Traffic PAX- Jitterbug (QIC), Iceman (R), Gypsy,Continue reading "Backblast #theFog 6/1/19"

'As iron sharpens iron, so a friend sharpens a friend.' - Proverbs 27:17 Over the last year I have gotten better physically, mentally and emotionally. So thankful to have been HL'd by Valdez a year ago. Come get better with me and the County Gents tomorrow...You won't regret it...or maybe you will. WILDflower.

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"