Don't end up with a case of the Mondays after a fun-filled Father's Day weekend.  Get your week started off right and join me in the morning for beatdown at the Mutt. 5:30-6:15. Gloves encouraged.

  I raised my hand to Q at Norton Commons on Friday 6/15. Early in the week, not yet knowing what I was going to do, inspiration had struck. I heard this song on the radio (on the way to post at the incubator ironically), said "yeah!" (gangsta style), bobbed my head and realized that if thisContinue reading "BackBlast-Norton Commons 6.15.18"

From Vince's Dad, Josh Caballero; Vince was born February 12th 2014. He has been a blessing from the start. As you have heard he was diagnosed with cancer Feb. 15th this year. He has a rare type of adolescent cancer called Wilms Tumor. On Feb. 19th Vince had a nephrectomy which was the removal ofContinue reading "Team Vince Raffle #inVINCEable"

Happy Father's Day to you men! Go ahead and enjoy yourself tomorrow with the family. Have that extra drink. Indulge in that cake and ice-cream. We'll burn off that "Dad Bod" at 0530 at the South Poshlands, 6/18. You'll be asking yourself, "Who's your daddy?"  

About a month ago, at a 30+ PAX Incubator Monday at the posh an FNG stepped in COT for what was one of the more moving moments in F3Louisville’s short history.  WeedWacker introduced himself and opened up his heart to speak about his son Vince, who is in the midst of battling cancer.  McAfee being a #HIMContinue reading "🚨 June Ruck Event 🚨 #3rdF Raffle #TeamVince #Steepleton"

I'm traveling. No gas card needed! I'll be wearing something nice. Maybe. I'll be wearing my "O" face. Definitely. We will do 0 SSH. Definitely. I will come up with a Weinke by 8am. Def We'll have fun...and get better......and celebrate! I may even bring some gifts to the "motherland" Zoo

YHC was late...it doesn’t happen often, but when it does it’s  usually because I can’t find my keys.  So I had to push the M van. Nevertheless Pulling up 5 min late was awesome to see 11 other HIM ready to ruck with me. F3Louisville doesn’t surprise me much anymore....12 PAX surprised me!  I justContinue reading "6/15 posh ruck Backblast 12 PAX"

Pax: Glen Ross Q, Wham!, Red Roof, Kilo, Duplo, OJ, Face, Flo Jo, Tin Cup, Buschhhhh, Scuba Steve, Vincent (Respect), Trump, Hot Pursuit DR (Respect), Chicken Fried, Bean Counter, Tony Malito, Sir Topham Hat, LOCO Conditions: 71 and clear.  Much less humidity. Gear:  All USA.  USA swim trunks, US- America Defending Freedom Since 1776 TankContinue reading "Flag Day 2018 Temple of Gloom BackBlast"

6 PAX in attendance: DiGiorno, Snowman, Duece, Huffy, Escort, Grinder (Q) I was really excited for my VQ at Mary T.  I love this site; it has a ton of options and it's beautiful everywhere you look. Plus, I knew this was DiGiorno's spot, so I really wanted to represent and bring a proper beatdown. Continue reading "Back Blast – 6/14 Black Ops at Mary T"

7 PAX in attendance: Wham, Snowman, Donger, Tin Cup, Swifty, Loco, Grinder (Q) After a quick jog through the tennis courts, we did our warm-ups: 20 SSH (IC), 20 Abe Vigoda's (IC), Downward Dog, Runner's Stretch, 20 GG (IC), Michael Phelps Staying on the tennis courts, we did a Native American Inchworm, with each PAXContinue reading "Back Blast 6/12 Bag Of Wrenches"

Stretch and 25 in cadence side shuttle hops/4 sets (last set plank 1:20) mosey to back of collins goal line for next exercise Suicides- goal line to goal line every 10yards 5 burpees (total 50 burpees) 10 murkens(hope I spelled correct) hold plank 20 sec. 10 murkens rest 20 seconds. 5 sets. (total 50 murkens,Continue reading "Back-Blast"

Hey, make this right man, stop at the light man My yester-night thing got me hung off the night train You fade, I face, so let's head to the east Hit the stroll to 9-0 so we can roll at the big NC!! Curious? You should be. Come out to “The Commons,” make this theContinue reading "Norton Commons Pre Blast 6/15: I Got Five on It!"

I pity the fool that doesn't come to the Black Ops at Mr. T tomorrow. Sorry...wrong T.  Don't mind that and come out anyway.  We'll run. We'll climb. We'll merkin for certain. And the view of the sunrise over that reservoir will be the best thing you see all day.  Meet at the reservoir stairs. Continue reading "Pre-Blast – 6/14 Black Ops Mary T"

The musical generator was out in full force. No one's attire really stood out, I still have trouble recognizing methane without his blue pullover and nino is really starting to favor tanks and a nike hat with a little neon stitch.  I did notice little jerry and I did not match today and Retainer didContinue reading "BB: 06/13/2018: Glauc Q. Methane found his crack. Tron has a new home."

Swim, Pike, Run! For this week’s Rough River Black Ops, we decided to get a little crazy. If IHOP can start changing up letters, so can we. Thus: Swim, Pike, Run. PAX: Ashley, Scratch-N-Dent (Q). Couldn’t get the 2.0s out of bed. COP: Disclaimer, Mosey down the dock. Arm Circles, Abe Vigodas, Imperial Walkers. THANG 1:Continue reading "6/12 Back Blast: Rough River Black Ops"

Great workout coming to Shelbyville at 5:30 tomorrow.  Maybe burpees, maybe running, maybe etc.

If you read my pre-blast you will recall we were going to do some core work today.  15 PAX made it to the Tank this morning including 2 FNG's (Gangplank and Purnell) and I don't think they were disappointed!  OJ, Kilo, Bob Ross (left the plushness of the Posh), Flounder, Tony Malito, Peek-a-boo, Cutlass, Wham,Continue reading "BBlast “The Tank” 6/16/18"

I failed again. But this time, I meant to fail. I meant for everyone to fail. Because we all push ourselves to the point of failure, then again, then again. Sorry to the HIMs that are attempting the 10k Merkin Challenge, because my Q certainly didn't offer assistance with easy Merkins... Nope, I made theseContinue reading "The Rooster Backblast- Star Child’s latest failure"

Two-thirds of our way around the Egg Lawn after Thang Two, Big Bird looks over and asks, "did you sleep last night?" No, sir, I did not. In fact, I set 6 different alarms, one every ten minutes between 4:00 am and 5:00 am, to make sure I didn't fartsack my first Q. I didn't.Continue reading "Backblast, #Incubator VQ"

I am looking forward to my first Q at the Tank!  In fact, I'm heading that way after work for a little old fashioned Recon.  The Wienke is almost complete and  I want to make sure I'm using the best parts of the park.  What to expect?  Core, core and more core.  Some might evenContinue reading "PreBlast “The TANK” 6/13/18"

That is right boys. Come on out to the posh and get those glutes and love handles. Your M will thank you later.   Glauc out