PAX 15: backedraft, busschbh, deuce, grinder, fridge, blueprint, iceman (R), beano, glen Ross, tiger, yogi, tureen, zima,  cowbell, Old Bay WIC Conditions: perfect Disclaimer given, mosey straight to coupons. Circle up for COP.  Imperial walkers, mountain climbers and stretching. Thang 1: the Motivator.  Side straddle hop progression 10 full, 10 half, 10 legs only, 10Continue reading "Rooster 04.16 Backblast – Old Bay returns to the Helm"

I fell into the burning ring of fire. I fell down, down, down, down, into the deepest fire. And it burns, burns, burns, burns, the ring of fire, the ring of fire. Pyrotechnics tomorrow....maybe? Johnny Cash outfit tomorrow...maybe? Burning tomorrow....definitely. It’ll get HOT for at least 10 minutes. Gloves will be a plus but notContinue reading "Preblast – The O – 4/18 Ring of Fire"

Pax (11) Fungi, Tasty Freeze, Plumb Bob, Buschhhhh, Cowbell, Left Eye, PED, Snowman, Stiletto (FNG), Pork Chop, Glen Ross (Q)  Conditions:  Clear, 61*---very nice I usually hit 4 workouts a week, but unless I’m q’ing, I’m getting there right at 5:29.  So on the days that I Q, I love getting there 10 minutes early andContinue reading "Blender BackBlast 4-17-2019"

Monday 4.22.19 marks two years since the establishment of F3Louisville. Two years ago on the cusp of Derby, a group of HIMs traveling from Charlotte, NC (TClaps to Pitino, a Louisville native, for leading the charge) put in the time & effort to plant the shovel flag at Seneca Park, better know as The “O”. WhatContinue reading "CONVERGENCE at The “O” 4.20.19 Pre-Blast"

A few of these back blasts from last week and the week before got away from me so my apologies for my tardiness. Nevertheless, here it is. A week after the Nino beatdown on Death Hill, I decided to bring back Run Mode and help the PAX sweat out all the Spring Break toxins. IContinue reading "Back Blast – North Posh – 4/8/19 – Run Mode"

Come out to The Vet for a Hump Day beatdown.  It will be 60 degrees and dry, no excuses to Fart Sack. There will be running (a little), upper and lower body work as well.  So grab a partner and bring some gloves and SYITG

Dusting off an old weinke for tomorrow and the weather looks great.  Also, back by popular demand, notary services will be available both before and after workout. SYITG, Glen  

Just as predicted, it was perfect morning in the gloom.  Big, bright moon and a crisp 47 degrees.  12 HIM's including one FNG and after a long hiatus, Nomo joined in for some coupons and cardio.   Gearlander was simple,  Hind bright yellow dry fit, Asics running shorts, Swag's sport socks and Mizuno running shoes.Continue reading "Backblast 4.16.19 B.o.W Vincent-Q"

I love a Saturday Q. It's a bit later than throughout the week. Most everyone is off of work so one doesn't have the daily grind on their mind. And In The Gloom turns a bit into "In the Dawn." In my experience, it's an environment that's more conducive for a bit of fun andContinue reading "4.13.19 Back Blast for The Nest @ The County"

4/15/19 Q: Bob Ross Weather 38 degrees AO: Poshland The Pax: Pew, pew, Jitterbug, Viking, Retainer, DYNOMITE, Big Bird, Jolly Rancher, Sandtrap, Storm Trooper, Lasdbird, Gypsy, Bob Ross. We start with the disclaimer and a slow mosey to our COP. The Thang COP: Side straddle hop 20 Cherry Picker 20 Abe Begotta 15 Imperial SquatsContinue reading "Backblast 4.15.19 Incubator"

"The Few, The Proud, The Machines" The Weather - 39 Degrees, crisp, and dry PAX: Dunphy & Abacus The warm up included a .75 Mile run from North Posh to Canoe Drop Parking lot.  Once at the parking lot the party began. The workout consisted alternating Hill Repeats and the Following Exercises AMRAP: Cinderblock overContinue reading "Backblast – North Posh – 4/15/19"

It's going to be a perfect morning in tomorrow's gloom.  Bring some gloves and can do attitude for Coupons and Cardio - Vincent style !!

Excuses are like A-Holes....everybody's got one.  I haven't Q'd since October, and I plan on making up for lost time when I was on the shelf.  You know you love an Old Bay beatdown.  We will do some stuff and some things, so lace 'em up, bring your gloves, and get ready to work.  SYITG.

Weather: 39 degrees and dry. PAX: Hot Wheels, McAfee, Meatball, and SnowDay (Q). We warmed up with a slow-paced mosey around the circle to get the blood flowing as the temperatures were a bit balmy this morning. A good full-body stretch and we were off and lifting. Thang 1: Drop sets of the stations below.Continue reading "Backblast – Big Mo – 4/15/19 – SnowDay Q"

Pax: (7) Captain Insane-O, PED, Pepperoni, Fergie, Buschhhhh, Pope, Glen Ross (Q) Conditions: cold, but dry. 39* feels like 31* Disclaimer @ 5:30, followed by 2 minutes of stretching and waiting to see if anyone else was on their way. Per the last minute pre-blast, this was run heavy and the plan was to coverContinue reading "4/15 Black Ops at the O BackBlast"

QIC: Wham! 5 PAX: Red Roof; Lunker (FNG); Gillespie; Vincent; Wham! Time: 0700 Weather: A surprisingly cool 46* ZooZooLemon Gear Check: Smedium gray UofL shirt; F3 hat; Shorts; Swiftwick socks (thank you Santa); Salomon Speedcross 3's Pre-WO As I said in my Pre-Blast (who read it??), a few months ago, I signed up to doContinue reading "4/13/19 #Ruiner Backblast"

PAX: Weedwacker Tony Malito SnowDay Meatball Cheese Curd Backdraft McAfee Carlose (QIC) Well the day didn't start off the way we wanted with rain, but we made some adjustments & we are blessed to have some cover at the Vets. So we knocked out a ton of push ups, bear crawls, crab walks, & curlsContinue reading "The Chopper 4/12 BackBlast for Carlose 2nd Q"

Run heavy tomorrow at the 0.  Will try and get in 3 miles and some mary too 5:30 at the tennis courts

Thanks to Backdraft for letting me pick up the Q this past Wednesday at the Mutt. It's always good to be back home and always a pleasure to lead. Here are the studs that came out to enjoy the morning with me: BUSCHHHHH, Backdraft, Sump Pump, Cowbell, Old Bay, Cornbread, Glen Ross, Tasty Freeze, Snowman,Continue reading "BB – 4/10 – The Blender at the Mutt"

Glad I looked at my calendar because I forgot that I told Worm that I would Q tomorrow at Big Mo. The tire and pipe bollards may make an appearance. Bring gloves. SnowDay

If you guys are like us... Taxes this year sucked a fat one. To get that off are chest and put it behind us we will will celebrate this tax day by carrying rocks up and down a hill.

WE CAME, WE SAW, WE MANMAKERED!!  IT WAS COLD, DREARY MORNING, INT HE WEE HOURS BEFORE THE DAWN OF A NEW DAY.  WE TOOK TO THE FIELD LIKE RUDY'S RUNNING ONTO THE FIELD FOR HIS LAST AND FINAL PLAY... PAX: MALITO (Q), TANNY FAYE BAKER, JOHNNY ON THE POT (FNG), FLOUNDER, SWEET TART, DRYSDALE, MEATBALL,Continue reading "BB – 4/10/2019 – #THE TANK (THUNDER OVER MALITO!)"

I'm sorry for the extended delay on this one. Turning 40 has left me a little slow these days. 3/23/19 @ The Fog PAX: Jitterbug (R), Aerobie (R), Nice and Slow, Huggies, PK, Mr. Kotter, Ladybird (R), Qypsy (Q) Disclaimer Started with a Mosey around the parking lot. Circled up 20 ABE Vigoda's 20 CherryContinue reading "BB – 3/23 – The Fog @ The Parklands"

Prior to the WO, I told my M that I did not know how many HIMs would come out.  I thought with the big ruck this weekend and some other things going on, it might be a light turnout.  Was I ever wrong. Weather: 58 Degrees, Clear, 54% Humidity PAX: Tool Time, Lady Bird, DoubleContinue reading "4/11 – Backblast – Black Ops at St. Pat’s"

Welp. I'll admit it. I took losing The "Best BB of the year" award pretty hard at the F3-eeys award banquet. I guaranteed victory to my M, and she hired a photographer, and had a private velvet roped off room reserved downstairs for a VIP post party celebration........alas........joke's on me. CI won, and I wentContinue reading "The Mulch @f3themutt Zoo Birthday Q"

The pre-blast said leg day, and that’s what we did. Weather - warm, and humid as the storm approached. Dry for the first 35 minutes before a very light rain started in. Pax (11) - Grinder, Cowboy, Gilligan, Jolly Rancher, Blart, Big Bird, Viking, Mama's Boy, Airplane, Pork Chop, Fergie (Q). COP No FNGs; disclaimerContinue reading "BB – 4/12/19 – Wisteria @ Pleasantville"