After getting taken to the woodshed by ol Churchill on Saturday, I have a little, nay, a lot of hate in my heart I need to work out. Come work out some aggression with me. Coupons on site. All you need is the desire to give 1% more than you did today.

Join me, neighborhood stargazers, and middle of the night park weirdos at The Boondocks tomorrow! YHC takes the helm with 61F and no rain forecast plus a 100% chance of getting better. Join in the fun as we run together, use some coupons, and stink like it's 80F/90 humidity as we acclimate to this newContinue reading "Planetarium @ The Boondocks 05/09"

This challenge is designed as a way to help keep me motivated during this down period between races, but can work to get you started for a decent baseline for your first race. It is a simple running challenge. Log as many miles as possible from Memorial Day until Labor Day. 99 Days to beContinue reading "Pre-Blast 2023 Summer Sandlot Running Challenge"

At the Stable, we will do some light stretching and lots of moving to break up that lactic acid and see what FlexSeal and Viking keep up in the hay loft. Ensure you have fresh running shoes, gloves, and the desire to get 1% better or, in my case, 1% closer to my 5/4/2023 self.Continue reading "Pre-Blast The Stable on 5/9/2023"

I will be bringing my first coupon workout I've hosted at The BoW @ The O tomorrow at 0530 (Seneca Park). Be prepared to show up and push yourself. You are going to max your heart rate and here are the benefits of doing this daily: Trains your body to move oxygen and blood toContinue reading "PB Pizza Q – The BoW @ The O – 5/9/23"

We are going to work off Derby at North Posh….the best place to do it. Might be one of the toughest mornings to get up all year, so that means you probably should. No Coupons. Bring your running shoes. SYITG! Minnow

2-4-6-8…who do you appreciate?? Dauber!Dauber!!! Dauber!!!!!! Come find out at The Patriot tomorrow. No coupons. Lots of work with interval running…and probably a mosey with some distance. We’ll burn off the Derby weekend excesses.

PAX: 20 - Holy Roller (R),Sewanee,Flexseal,Bacon,Wax-On,Jitterbug (R),Steve-O,Toe Jam,Lumbergh,Twister,Maytag,Quattro,Tinkle,Minnow,Ladybird (R),Montezuma,Pizza,Jewel,depends,Sump Pump (Q,R) Weather: Derby Day Fantastic. 50's The Stable decided that this would be the day to make the journey away from home. 8 PAX borrowed neighborhood minivans to make the trip to The Poshlands. Fresh off of the pre-ruck that saw 5 ruck for justContinue reading "BB – Sump Pump Q – The Fog at The Poshlands – 5/6/23"

Alright PAX. Let’s do this. Derby day in LaGrange. Let’s kick it off with a fun casual workout in the majestic downtown La Grange. Come one, come all for a workout that will have a little bit of everything. If we have numbers, we’ll play ultimate frisbee, so don’t let the group down! Bring thoseContinue reading "PB – Furdays @ Patriot"

The PAX: SQL, Swag, Scammer, Furdays, White Bread, Yankovic (R), Rip Van Winkle, Single Source, Layover, Squishy, Holy Roller (R), Dot (Q) PAX began to assemble and started putting down a plethora of flags which is awesome - I need to figure out how to get more for The O. Appeared we were ready toContinue reading "BB: 5/5/23 The Defender at The Patriot"

The PAX: Lockbox (AOQ), Pastel, Ladybird (R), Leno (R), Crawl, PK, ShockTop, Bombay, Sgt. Hulka (R), fertile myrtle (QIC)The Scene: Big flower moon hanging in the clear sky. 49 degrees always feels colder than I think it should. WoR20 SSH i/c15 Abe Vigoda i/c15 Grass Grabbers i/cDownward DogFinklesThang 1 - 11'sMosey to bottom of theContinue reading "Back blast: 5/5/23 The Chopper with fertile myrtle"

Pax rolled in at 0527 like clockwork - Meter Maid, Mannequin, Ferb 2.0, Subprime, and Pizza. Loosely inspired by a Q ran at The Garden by Minnow - I decided to take a highly underutilized exercise and maximize it to its full potential. What exercise? The Hop. The WO: 11's - Burpees up top, hopContinue reading "BB Pizza Q @ Pleasantville 5/5/23"

Tomorrow is the 149th running of the Kentucky Oaks- the Oaks love the fillies and the fillies love the OAK TREE THIGHS!!!!!! Get those legs ready for short season with a Bacon and legs beat down. You'll need to ride a horse this weekend because your legs won't work. Skies out THIGHS OUT!!!! SYITG!!!!

Illness laid The Dot low early this week and it has been a slow recovery. Water and 500 calories a day is no way to live. However, I will be ready to go dark and early and we will keep to the track theme with plenty of running interspersed with some coupon work. SYITG

Your well rode mare, Fertile Myrtle is certainly a filly no more, but she will have you running like the thoroughbreds you all are at the Chopper tomorrow. That's it. All the good derby metaphors are already used up. Horses don't crave bacon, that's just weird. Leg Day at Vets, bring coupons. SYITG!

Your well rode mare, Fertile Myrtle is certainly a filly no more, but she will have you running like the thoroughbreds you all are at the Chopper tomorrow. That's it. All the good derby metaphors are already used up. Horses don't crave bacon, that's just weird. Leg Day at Vets, bring coupons. SYITG!

The night was short and the morning was lightning fast. The Q for The Big Kapowski was peeling rubber as the clock struck 5:30 AM. The old bull Charolais was gracious enough to get the pax on the move and to the courtyard for some SSH while I was arriving. As I pulled up weContinue reading "05/04/2023 Back-Blast The Big Kapowski"

G'day mate. Join me tomorrow morning at 0530 at Pleasantville (Norton Commons Ampitheater) for a lower body beat down as we go full Kangaroo. Good mix of cardio, lower body, and a little upper body. No coupons. You will get better and earn your Oaks. -Pizza https://www.thesenior.com.au/images/transform/v1/crop/frm/GJZ5TVpAk84wrTzsQfLQRB/f822e05d-05a9-4aa8-ac66-0c896ea1e8cc.jpg/r0_0_768_960_w1200_h678_fmax.jpg

Weather: 45 degrees. Clear skies. Cool, but not cold. Slight wind out of the west. Perfect. Pax: Meter Maid, Subprime, Double Pump, Pelican, Asian Zing (R), Tebow (R), Jerry Maquire (R), Brown Water, Dauber QIC: Stick Up YHC was supposed to Q The Foundry on March 8, but had to bail due to getting backContinue reading "05.03.23 BACKBLAST – The Foundry at The County"

Cmon out to the stable for a 1 yr postaversary (Twister, HBK, Wolverine) tomorrow men. We’re playing long shot derby, curated bluegrass for your ears, coupons needed, and mini mint juleps in the cofeeteria. SYITG 💪🏼 Sounds like a recipe to show up and get better!

The Oprah-Bomb theme message for this WO: For many men out there, it's the fellowship & community (2nd F) that's the most challenging work to conquer and overcome. Absent opposing forces (Newton's 1st Law), most men would continue to drift towards quiet lives of isolation, gravitate towards selfishness, assume unhealthy levels of independence (often withContinue reading "BB-05.02.23-LoCo @ The County: Kitty Litter Q."

Remember those stays of waking up to catch the bus or hopping in Daddy's Caddy to go to school? Well, YHC experienced neither of those phenomena. In the AM, however, I will educate on what resources are out there, especially on the Slack app,for utilizing Tech to spread F3 awareness while also slow burning ourContinue reading "05/04/2023 Pre-Blast- The Big Kapowski"

Tomorrow is Thurby so I know a lot of HIM's are planning a day at the track enjoying mint Julep's and other select beverages. Start your day early in the gloom at the Hawk's Nest for a somewhat track themed work out. We will at least run in circles making left turns. Bring a couponContinue reading "Vincent Q- BlackOps @ The Hawk’s Nest 5/4/23. 7709 Bardstown Rd."

Tomorrow will be Thurby themed at The Garden! We will have 7 different races mixed up with coupon work. It won’t be all running for the races. Come find out what’s in store and get one more good workout in before all the Derby festivities!

They say you can only be in the Derby once as a horse. Well in F3 you can be in the Derby however many times OJ wants to run it back. That’s right, we’re going back in the archives to run the F3 Derby. Haven’t been before? Maybe you’ll learn something new. Done it before?Continue reading "5/4 Preblast – The O #TempleOfGloom"

Grab your favorite heavy thing and bring it to The County tomorrow. YHC has the Q and it has been way too long since the last one. Ruck/vest friendly if you need a little extra suck in your life. Grab a buddy, your favorite coupon and get to the foundry. #MTCGA. -Stick Up

Most of the time I think a Backblast is there for the PAX, not the author. But in the case of my running journey, it is as much a diary entry for me to look back at, as much as a chance to engage the PAX. For those that take the time to read, enjoy.Continue reading "Backblast – 2023 KDF Mini / Marathon"

I sent out a PB and had only 1 HC hit the Bayside site, so I was nervous that no one was interested in what I had planned. Late in the evening, Patty hit Mumblechatter with the prospect of 4 FNG's! No pressure. BTW, 1 HC turned into a FS. Weather - 45 and aContinue reading "BB – Bayside, The Max, 5/2/23"