A few months back, I, along with several other F3 Louisville Pax, signed up for the 50+ mile Star Course event taking place in Columbus tonight/tomorrow. Unlike most of the others, however, I failed miserably in training for the event and ultimately had to back out. So to make up for my shame, I decidedContinue reading "4/12/19 Ruiner Pre-Blast #WhamQ #StarCourseShame"

YHC has been doing a lot of running lately. For tomorrow's beatdown we're going to keep the running a bit light. But we will still keep it all in the family and maybe use a past tense of the word. Oh, and I plan on bringing one of the girls out. SYITG

I am not sure where the swimming WOs should be documented, but I thought I would offer credit and thanks for the 4 HIMs that joined me in the water. My goal was to make sure no one drowned yet had to flop out of the water at the end. PAX: Star Child (Q), Abacus,Continue reading "A Blue Back Blast??"

PAX (5): Carlos’e, Tammy Faye Baker, Tron, Violet (Q), Wham Conditions: A balmy 55 degrees, No Wind, No Rain Warm Up: Mosey around the tennis courts on the running path to the large field behind the restrooms 20 x Side Straddle Hops (IC) 15 Grass Grabbers (IC) 20 Imperial Walkers (IC) 10 x Abe VigodaContinue reading "Back Blast 4.11 Temple of Gloom @ The O"

It was a skeleton crew last Thursday at The Mutt but I enjoyed the mumblechatter and it was good to get out there with the following HIMS: Zima Cowbell Tureen Catfish(Q) The workout was coupons and running but like I said in the PB we did not run with the coupons.  Here is what transpired:Continue reading "Back-Blast – 4/4/19 – The Extender @ The Mutt"

Going to end the work week with leg day (with some cardio and core mixed in). We will run a little, but not long distance. No gloves needed. If you needed more reason to join, here are 10 reasons not to skip leg day (courtesy of the daily burn): 1. You’ll be a better athlete.Continue reading "Pre-Blast – Wisteria @ Pleasantville – 4/12/19"

Perfect morning for a VQ. 60ish degrees, no rain and these guys showed up: Draper (VQ), Sump Pump (Q), Windshield, Zima, Snowman,, Tureen, and Plumb Bob. I cant speak for Draper and he claims not to know how to do a BB and seemed to have very little interest in learning now. So here goes.Continue reading "BB – Sump Pump/Draper (VQ) Co-Q The Hurt @ The Mutt 3/30/19"

Cornbread is running the show with a little help from YHC.   As a co-Q, I got a peek at the Weinke and let me tell you while Cornbread (aka FR Bill) may lead you to pray for thanks, forgiveness and praise in the pews, his weinke will have you praying for mercy in theContinue reading "The Extender PB 04/11/19 Cornbread and Zima Co-Q"

They say imitation is the sincerest form of flattery...well come to St. Pat's tomorrow for a you-vs-you remix of one of my favorite recent WOs (which Catfish Qd several weeks ago at St. Pat's).  There will be hills to run and parking lots to bear crawl (so bring gloves).  You will get better tomorrow.  ReallyContinue reading "4/11 – Pre-blast: Black Ops @ St Pat’s"

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.  Join me at the O to see if we can deliver a “knockout” of a workout.

BB is a little late on this one but nevertheless, here it is. It was Spring Break so I wasn't sure exactly what to expect in terms of numbers. I was surprised to see that there were 13 PAX in attendance. Here is the crew: Gillespie Shank Shiplap Tron Buschhh Fridge Pope Tammy Faye BakerContinue reading "Back-Blast – BoW @ The “O” – 4/2/19"

If you’ve got anything left in the Tank after your 100-1-50-1, then come join me tomorrow morning at the Mutt. Bring your gloves and running shoes and be ready to rock. SYITG

Several months ago, I couldn't walk, or stand, or sit. My back hurt. A lot. So I had to take a break from F3. Once I recovered, I came back! Then my back hurt again. So I took a break. Again. I think I knew the problem but it took several physical therapists, a painContinue reading "The Inaugural BLUE Ops"

This one is very late but with a dead phone and poor internet, it was all I could  do to keep up with some work issues and still pretend like I was on vacation.   I was glad to lead a spring break work out and a PAX of 7 with 2 FNG's joined meContinue reading "Temple of Dune BB – Spring Break 4/2"

Pax: PK, WeEdWaCkEr, Hotwheels, Tony Malito, Flounder(Q) Weather: 63 and not Frozen for the first time in forever! Warmup Hamstring, calf and hip stretching for my old a-- back. 47 SSH Straight into upper body day! Tabata 2:55 per set, :05 transition time. Playlist Foo Fighters, Metallica, CCR, Motley Crue, Lynard Skynard, Survivor, Bryan Adams.Continue reading "BackBlast Big Mo(Heavy) @ Veterans Park JTown"

Welcome back from spring break, fellas! I've got a surprise for you. PAX: Sandtrap (FNG) (R), Bob Ross, Iceman (R), Jitterbug (R), Ladybird (R), Dynomite, Pew Pew, Jolly Rancher, Retainer (QIC). Picked up my third Q in a week to help cover Spring Break. Trying to spice things up again, I broke out a conceptContinue reading "4/8 Boarding at the Incubator at The Posh BB"

YHC noticed there wasn't a Q for today's BlackOps at The O. Asked about it on Slack and Sump Pump was kind enough to tell me to pick it up. Digiorno Q PAX: Fall Guy (Rx2), Sump Pump, Plumb Bob, Trump, Digiorno Conditions: 65 and muggy. Plumb Bob was confused for a moment, what areContinue reading "BackBlast BlackOps The O Digiorno Q “Post Spring Break Blues”"

It will be easy or suck. You be the judge. SYITG ✌️

Through dumb luck and Siri's spell check I texted the PAX of the county that YHC was going to steal their soles ITG. Mostly, the PAX hate the idea of running long distances. YHC on the other hand enjoys running, so something had to give. PAX - Shitzle (Down Range and R), Crockpot, Jolly Rancher,Continue reading "BackBlast – #theNest @theCounty 4/6/19 Abacus Q"