I appreciate all the HIMS that made it out this morning.  It was a brisk 24 degrees but we turned up the heat quick and kept it on.  Shout out to Mr Kotter for pushing everyone on those sprint this morning and also Maxi....the man knows how to karaoke! QIC: DYN-O-MITE PAX: LADY BIRD, DRIVEContinue reading "12/10 Poshland Backblast @ the incubator"

530 am sharp. Collins HS. Glauc Q SYITG.

  Mcafee has a bum ankle from a freak punting accident.  YHC was called in as a replacement Q.  Get out of the fart sack and into the gloom.  The cold is good for you!   #EarnYourSunrise -Kilo

The Modified Board Of Pain with a little Ice mixed in. Q - Iceman Pax - Pew Pew, Mr Kotter, Bobross, Jitterbug, Drivethru, Ladybird, Retainer, Iceman, FNG (Mr Belding), FNG (Robinhood 2.0) No man left behind, but leave no man where you found him. Q challenged the Pax to strive to always Get Better. WarmupContinue reading "12/8 Backblast – The Fog, Iceman Q"

If you read the pre-blast you know that Saturday's Christmas Letter post was Violet's VQ.  How does the Christmas Letter work as a Q you may ask?  Well, keep reading for the details.   PAX - POPE!, Gillespie, OJ, Tammy Faye Baker, Trump, Wham!, Wylie (DR from N.C.), Viloet - VQ and Vincent co Q.Continue reading "Back Blast -Violet @ the Ruiner 12/8"

12 HIM's showed up at Big Mo this morning for a heavy lifting. Not sure about the other guys, but I felt pretty good when I pulled away in the red sleigh loaded down with some of our growing Big Mo toy collection. Now, as I type this, I can barely lift my arms. PAX:Continue reading "Back Blast – Big Mo (Vet’s Heavy) – 12/10/18 – SnowDay Q"

Yes, it's cold outside. It will be cold in the morning, too. But, it will be dry. And, we will not be standing still. Put on an extra layer, wear some gloves, and join me in the Gloom for an old fashioned Snotwoggle. (Yep - That's an office term in our Lexicon.) SYITG! Diablo

Has your weekend flown by? Hard to believe that it is already Monday again? Does the thought of going back to work so soon make you wanna say a bad word? Come out to the Silo Monday morning and let BigBird give you something for a case of the Mondays. It’ll be guaranteed to beContinue reading "12.10.18 The Silo at N. Posh-Beastmode: Pre Blast"

Hey Fellas, Start your week off right by hitting up the incubator in the AM.  Don't let the cold scare you...I will have your warmed up in no time.  5:30 am. SYITG DYN

20 pax showed up for what they thought was going to be a generic weedeater sold at your local dollar general.  Not today HIM!  We all got better with a good old fashion can of whoop a$$. Pax members: Kilo, Jolly Rancher, Gilligan, Alexa, Snowday, Bigbird, Snowday, Porkchop, Fungi, Le Pew, Worm,  Airplane, Fergie, Aerobie, Metermaid,Continue reading "BACK BLAST 12/7 VETS (Nest takeover)"

I was honored to Q the inaugural workout for the latest F3 Louisville AO at The County! The Nest is certain to be an excellent way to start your Saturday from here on out. It's no secret the crew at The County is special and this latest addition will be no different. If you haven'tContinue reading "Back Blast – The Nest – 12/8/18"

When Gepetto asked someone to Q on Saturday I have to admit I wasn’t the first one to step forward but I knew he needed some help so I thought what the hell, I’ll do it. I like the extra 15 minutes on Saturday because that last 15 minutes can be really tough. I followContinue reading "Backblast – The Mutt – 12/8/18 – Embrace the Suck!"

Tomorrow will be my last post as a 45 year old! One of the many things I have learned over the years is to just say what I mean. So I am not going to sugar coat it, tomorrow morning is probably going to suck! But don't let that discourage you from posting! Join meContinue reading "Preblast – The Mutt – 12-08-18 – Backdraft on the Q"

When: 0700   Where: The Mutt   Number of PAX: 6   Pax: Sump Pump, Glen Ross, Daddy's Girl, Windshield, Blueprint, Miyagi (Q)   Disclaimer given and off to a mosey around the school.   COP: SSH Imperial Walkers Abe Vigodas Grass Grabbers   Thang 1: Split into two teams of 3 Relay Race: OneContinue reading "BB. The Mutt. Saturday. 11.24.2018."

So excited to see this morning that The County Black-Ops will be transitioning into a full-time AO! I'm psyched to be able to Q the inaugural workout and I'll hope you'll join us tomorrow in the gloom. I plan to make this workout challenging. It will be a good mix of running and coupons withContinue reading "Pre-blast – The Nest @ The County – 12-8-18"

My maiden voyage to Bayside did not disappoint. If you haven't visited this AO yet please do yourself a favor and get out there. Glauc and crew have a good thing going out there and the space is perfect for F3. I arrived a little early to acquaint myself with the site and get myContinue reading "12-6-18 – Bayside – Back Blast – The Big Kapowski"

The Holiday season is upon us!!  Lost in the shuffle of shopping, wrapping, decorating and Christmas parties was the announcement of this year's Golden Globe nominations.  An up and coming star in the ranks of the F3 PAX, Violet is making his Q debut on Saturday.  Early reviews are off the charts and Violet isContinue reading "Violet – VQ @theRuiner 12/8"

Come out to Veterans Park on Monday for a little heavy work with SnowDay. Bring a plate or dumbbell - 20 to 30 pounds... or heavier if you would like - to swing around. There will be some tire flippin' and sledge hammer swingin' as well. Going to introduce a few new things as well.Continue reading "Pre-Blast – BigMo -12/10/18 – SnowDay Q"

Number of PAX:17   PAX: Cowbell, Waterboy, Wham O!, Sump Pump, Hamm, Huggies, Peroni, Mouth, Blueprint, Maize, Plum Bob, Zima, Tiger, Snowman, Deuce, Left Eye, Miyagi (Q).   When: 0530   Where: The Mutt   Weather: Cold. Snowing. Windy. Perfect for running.   Start with a disclaimer, and off to a mosey around the schoolContinue reading "BB THE MUTT: Trying to Graduate. Sorry for another late BB. 11.27.2018."

(Snow is a dramatization because it makes it look cool) I’ve posted at Pleasantville a couple times this fall & only exposed to the loop. Don’t get me wrong, it’s a great loop due to distance, carrying inclines, light posts (that are on), benches, etc. But when I’ve thought of Pleasantville I’ve always thought of theContinue reading "Wisteria BackBlast 12.7.18"

Short notice Q for me so I'm going to keep it simple... There will be instructions and you will do them. Coffeeteria to follow. SYITG.

The forecast for tomorrow morning at 0530 is...cold, but if you come out to Wisteria I assure you we’ll get warmed up quick. Nothing special needed, just be ready to work. SYITG Nino

I made a bet, some may call it a bad bet, but the goal of the bet was accomplished.  So, good bet.  Last Friday YHC issued the challenge you can see above.  To be fair, my challenge most likely had very little to do with Wham, CI, and Zartan signing up for the StarCourse butContinue reading "12/6 BackBlast TheLoco #DumbBet"

Pax (19): Huge turnout!  Wasn’t expecting this at all and honestly was thinking maybe 12 or 14 at the most.   A tall, skinny guy that works at bank usually doesn’t get a lot of people excited for a workout.  But specifically want to thank Jitterbug and IceMan for visiting the Mutt today—thanks for rolling out andContinue reading "12/6 Extender BackBlast at the Mutt"