QIC: Wham! 20 PAX (including 3 FNGs and a visiting PAX): OJ, Tin Cup, Red Roof, Nugget, Mr. Clean, Scratch, Loco, Abacus, Thunderbird (Visiting from South Carolina), Glen Ross, Diablo, Captain Insano, Vincent, Butcher (FNG), Ex-Lax (FNG), Goodman (FNG), Cutlass, Bean Counter, Trump, Wham! Pre-WO As I set up for my Q in the darkContinue reading "10/17/17 Backblast for the O @ Seneca #WeWantAllYourTennisCourts"
Parklands Preblast
We are gonna work out
10/18 Mutt Preblast: Silk Road Beatdown #War&Peace #ISI #CGs
For my Q at the Mutt on 10/18 we’re going to travel the Silk Road. For anyone familiar with the history of the Silk Road, there were sometimes wars that would make passage impossible. Eventually, peace would come and trade would resume. So, tomorrow there will be War, then Peace. (I'm really reaching here...) Who:Continue reading "10/18 Mutt Preblast: Silk Road Beatdown #War&Peace #ISI #CGs "
Backblast 10/17/17 Digiorno Q #merkinmadness was all it took to bring 24 PAX & 2 FNG to @TheMuttF3
Holy $%÷* it is getting cold. So, we did a pre-warm-up run around the building 1.5X...every corner 5 BOYOS. Rallied at the side parking lot, 25 SSH, 25 IW, random stretching. Partner up, lined up for 100 Merkins and 100 LBCs each PAX, light Sprint across the lot to break it up, 20 count eachContinue reading "Backblast 10/17/17 Digiorno Q #merkinmadness was all it took to bring 24 PAX & 2 FNG to @TheMuttF3"
24 PAX, 2 FNG #gotbetter @TheMuttF3 Digiorno served up Merkin after Merkin after Merkin after Merkin and a few BOYOS…
New and improved Nugget Q at the O Saturday
Getting the band back together this Saturday at the O. Calling out those who were at my first Q, I see you hiding behind that pillow soft grass Double down. Get out of the carpool line Zartan. This one is even Facemeltier
PreBlast 10/17/17 El Mutt…Digiorno is cookin and you don’t want to miss what he is dishing out. #syitg #F3counts #merkinmadness @F3Louisville @TheMuttF3
St. John Ctr. for Homeless Men F3 Workout 11/4/2017 0715 #getbetter #3rdF
We'll update the Pax again as the time draws nearer (and this is on the Q calendar), but we will be holding a bootcamp workout for the Men at St. John's Center. We will also be taking any donations the Pax wants to provide. Space is kind of limited, so if you're interested in attendingContinue reading "St. John Ctr. for Homeless Men F3 Workout 11/4/2017 0715 #getbetter #3rdF"
10/17/17 Preblast: Wham! @ The O #BagofWrenches #TennisCourts
Tennis, anyone? Come join me tomorrow morning as I relive my high school glory days on the tennis courts at the O. Let's do this.
Nugget pre-pre blast
Nugget is on the Q this Saturday... Just wanted to give you Posh OGs a chance to let your Nannies know it may be a little later with the drive and all (I'm looking at you Methane) come Slum it at the O Saturday.
10/14 Backblast from the Poshlands. 16 PAX 1 FNG for a Wheely zoorific WO.
When constructing my WO's I try to think outside the box in order to keep the PAX on their toes. This Saturday in the gloom was no different, from the #PoshZooSquareOfDeath to #FlatTireWheelBarrow no one was stable for 60 straight minutes. Even I myself had to question my thought process on this one, neverContinue reading "10/14 Backblast from the Poshlands. 16 PAX 1 FNG for a Wheely zoorific WO."
Backblast – Saturday workout at the Mutt
19 showed up this morning at The Mutt for a beautiful Saturday morning workout. Q: KV, zartan, CI, Busch, waterboy, happy fingers, tiger, draper, Newman, katina, moonlight, juicy, mouth, Backdraft, mad cow, old bay, shula, road rage, tureen Special thanks to those "non-runners" who still came despite the promise of lots of running -Continue reading "Backblast – Saturday workout at the Mutt"
BlackOps BackBlast: 4 PAX team accomplishes the objective. #getbetter
Qs & PAX: Tron, Moonlight, MadCow and Zartan 4 HIMs arrived in the gloom to combat the day with a beatdown. During the lap around the property YHC conveyed a rotating Q would be the best tactic for success. COP called by each PAX 10 Abe Vigoda IC 20 SSH IC 20 IW ICContinue reading "BlackOps BackBlast: 4 PAX team accomplishes the objective. #getbetter"
backblast #themurph #poshlands
PAX: Tool Time, Newman, Starchild (inaugural murph), Glauc Major props to all who came out. Including Starchild who decided to #getbetter, set a baseline and be sore for the weekend. The initial jog was light, airy, refreshing.. We gave each other pats on the back, laughed, cried, passed gas... It was nice. The Thang: ToolContinue reading "backblast #themurph #poshlands"
Black Op BootCamp at The Mutt with someone who has lost their Shi¥
For anyone who wants a small ass kicking before the weekend. Gain extra energy for the day by expending some in the gloom. USE CAUTION. This A Hole will be there Who: All HIMs willing to show up What: Bootcamp style WO When: 0600 Friday Where: Mutt Why: Because I have to stretch and warmContinue reading "Black Op BootCamp at The Mutt with someone who has lost their Shi¥"
#f3blackops #themurph
any and all HIMs interested. Going to spice it up ..... 5 sets (10 pullups, 20 pushups, 30 airsquats) Then kick it down to the 10 sets (5 pullups, 10 pushups, 15 air squats) Of course, all who come can go at your own pace/amount. #getbetter Will see how it goes... Poshlands : 5:30Continue reading "#f3blackops #themurph"
Poshlands 10/14 PreBlast #KiloQ #ZooPark
This Saturday at 0700 ITG get ready to release your inner beast. I promise you won’t be disappointed with this one. #ReleaseTheBeast -Kilo
BACKBLAST; The O, 10/12, LOCO @F3Louisville
QIC: Loco (VQ) 10 PAX: Bean Counter, Scratch, Vincent, Cutlass, Jordy, OJ, Abacus, Sully, Mr. Clean, Seacrest. Light jog to the baseball field outskirts. The Thang COP: SSH (IC) 25 Monkey Humpers (IC) 10 Snow Angels (IC) 10 American Hammers (IC) 10 Jumped rope in place while the PAX counted to 60. Began a tourContinue reading "BACKBLAST; The O, 10/12, LOCO @F3Louisville"
Piamingo Backblast 10/12 – Did you say Sweeper? @F3Louisville
Q/Pax: Quimby, Zoolander, Gepetto, Country Boy, Captain Insaneo - (split Q) As we move ever-closer to sainthood for chaperoning 90 11&12-year-old kids on a school field trip, we figured we might as will get an F3 workout in while we’re here. Location: Camp Piomingo (Otter Creek) Conditions: Cool, moist and dark as pitch The Thang:Continue reading "Piamingo Backblast 10/12 – Did you say Sweeper? @F3Louisville"
Preblast Happy Fingers VQ @theMutt 10/12/17
Bring Plenty O’ Ammo for this Gun Show! ....You’re gonna need it.
PREBLAST- 10/12 The O, LOCO
Join Loco in his VQ for a free architectural tour where he will explore some of the finest examples of period architecture and explore some of Louisville's finest vista's. Wear a reflector or make yourself glow however you wish and maybe plan a Thursday evening trip to the Mall with the M and 2.0's soContinue reading "PREBLAST- 10/12 The O, LOCO"
Preblast – 10/14 workout at the MUTT
Thoughts for Saturday's workout ... 1. Will ZOOLANDER show up for my Q? This is really the only thing that matters to me .... if ZOOLANDER shows up I will consider it a success 2. Should I go for a rim grab instead of a backboard slap during warmups? Back in the day - rimContinue reading "Preblast – 10/14 workout at the MUTT"
BackBlast 10/11 Swifty VQ @ Posh – “Look What You Made Me Do”
QIC: Swifty (VQ) PAX: Starchild, Dunphy (FNG), Kilo, Sully, PK, Endo, Rhythm, Forced Close, Double Down, Gypsy, Bob Ross, Iceman, Mr. Hat, Tool Time The Thing Mosey to the Egg Lawn ... COP: SSH (IC) Mountain Climbers (IC) Sumo Squats (IC) Old Man Arm Circles (OYO) Lunges (IC - Somewhat) Mosey over theContinue reading "BackBlast 10/11 Swifty VQ @ Posh – “Look What You Made Me Do”"
Backblast Inaugural Wednesday @ Le Mutt 10/11/17
QIC: Mad Cow & 14 assorted PAX, wedding singer, wham, kidnapper van, doubtfire, spreadsheat, glen ross, nugget, tureen, mouth, whimpy, scratch, captain insane o, face, shula, broke the cherry of Wednesdays at The Mutt. COP: 25 SSH IC, 25 Abe Vigoda IC, 20 count forward and reverse arm circles (kendra newmans), quad and hammy stretches.Continue reading "Backblast Inaugural Wednesday @ Le Mutt 10/11/17"
HDHH: Mellow Mushroom
Come on out today from 4:30-6 to Mellow Mushroom in St. Matthew's. You've earned it!
BackBlast 10/10 22 PAX 1 FNG at #TheMutt Kilo Q
21 Mutt and Poshlands Pax trusted me to lead them. Little did they know they’d have to plank, catch me, and burn up the ring of fire. QIC; Kilo PAX; Tiger, FNG: Game Cock, mouth, happy fingers, zartan, Tauren, Rhythm, IceMan (respect), abacus, Swifty, wimpy, Wally, spreadsheet, Zoolander, deuce, PK, Quimby, backdraft, Gippetto, katina Continue reading "BackBlast 10/10 22 PAX 1 FNG at #TheMutt Kilo Q"
PreBlast Le Mutt 10/11/17
Come on out the the first Wednesday at The Mutt. You might want to leave your sleeves and soft hands with the M. Coupons will be available but no discounts will be given.
The O Back Blast 10/10
QIC: OJ – Time to break this maiden! 19 PAX, Bean Counter, Trump, Captain Insane-o, Jordy, Storm Trooper, Curly, Scratch, Mr. Clean, Face, Spinal Tap, Cutlass, Wham, Glen Ross, Diablo, Double Down, Splinter, Vincent, Loco We moseyed a couple hundred yards up for the warm up session. COP: 25 SSH IC 25 IW IC 20Continue reading "The O Back Blast 10/10"
Pre-blast 10/11 Swifty VQ @ The Poshlands
Come help me "Shake It Off" tomorrow at the Poshlands for my VQ. It'll be an experience that even T-Swift herself couldn't write a break-up song about.
We went BALLZ TO THE WALZ
Here we go: We started with a jog around the parking lot to the lighted area to start our Monday warm-up. Arm Circles Side stradle hop Mountain cllimbers Abe Begoda Imperial squats Jog over to our next are to a wall for out next exercises. Partner-up. Thang 1 Standing Chairs Balls to the Wall 100Continue reading "We went BALLZ TO THE WALZ"
F3 Louisville 