Men gathered at 0530 (with a few stragglers), disclaimer was given, and we wasted no time and got to work. What better way to start the weekend than a WO at the Patriot. 🇺🇸 Attendance Report: Boss Hog (R), Furdays, Kitty Litter, Colonel Klink, Mannequin, Holly Roller (R), Yankovic (R), Ruby (R), Layover, Single Source,Continue reading "BB- Patty Q – Defender at the Patriot 5/27/22"

We had to start the weekend out right as I promised one day abs in preparation for the official unofficial start to summer as well pay some tribute to our veterans. Thang 1: mosey to the GI JOE POST 244 American Legion in Jeffersontown. Aprox. 1.5 miles Vets. Thang 2: core, 50 big boys followedContinue reading "BB – TONY MALITO Q @ THE CHOPPER 5/27/22"

It’s gonna be a wild ride at Pleasantville tomorrow! Harry Carey said leave the coupons at home and come ready to move and move a lot. Come and get better and bring a friend!

Alright losers! This is your final chance to get right before the unofficial start to summer. Your boy will be serving up a true dose of core work sprinkled with a nice dose of mosey. Come on out, show some love to the Vets crew as we try to start the weekend on the rightContinue reading "TONY MALITO Q @ THE CHOPPER"

Leading up to this workout, it was a coin toss. Weather reports were forecasting rain. It's a new AO, with a lot of relatively new PAX. To my knowledge, there hadn't been a rain day out there yet. I could be wrong. I had 2 different weinkes planned out, one for rain, and one forContinue reading "Backblast – BO @ Goshen – 5.26.2022 – Captain Crunchberry Q"

Look at me with the same day Backblast. Always worth the lost 10 minutes of Sleep to visit the HIM at the Patriot PAX- Yankovic (R), Swag, Rip Van Winkle, Snaggletooth, Focker, For Days, Layover, Sequel, Colonel Klink, Jitterbug (QIC) Mosey (thru the Sprinklers, MY BAD!) to the City Center Court Yard for COP.....SSH, GrassGrabbers,Continue reading "BackBlast The Range at The Patriot 5/25/22"

Gonna be a wet one tomorrow. Park at the Portico around back between the schools. 5:30 am is the start time. We will be doing some Tabata time With Coupons. Hope to see you there. Cheers! -Slide Rule

Forecast for tomorrow is screaming… GET UP and SHOW UP ITG. Comfortable 69 degrees with the possibility of rain so plan for best case (no rain), modify as needed. Aye!  Bring a coupon and a towel for the ride home. STYIG!

Tomorrow at the Goshen BO I will come prepared for both the PAX that don't mind getting wet, and the ones who melt. A flip of the coin might be the tie breaker as to which weinke we use. We will hit all major muscle groups. Bring your coupon (a few are on site) andContinue reading "PreBlast – BO @ Goshen – 5.26.2022 – Captain Crunchberry Q"

https://c.tenor.com/wYaAw3v5zN0AAAAC/tiziano-ferro-rain.gif So what if it rains tomorrow. Life isn't always sunshine and rainbows. I promise the rain will be the last thing on your mind. Come to The O(riginal). Running shoes a must... may want gloves for your dainty little hands. No coupon needed for admittance. SYITG - Jewel

Come prepared to get wet! Wear normal shoes that you don’t mind getting wet. No sandals or flip flops. SYITG

Privileged to lead the HIM at The Patriot Wednesday morning. Might get a little rain....if so we will get a little wet. No bother I will keep us moving and hit a little bit of everything. No Coupons needed, gloves optional but your hands will be touch the ground. SYITG Jitterbug

Rain might join us tomorrow at The Foundry but that is ok, somebody says that you only get wet once, right? Bring a coupon of your preference and you can leave your running shoes at home, just bring ones that you feel comfortable moving a little bit with. Hope to see you tomorrow, coupons willContinue reading "PB The Foundry @ The County 5.25.22 – Wide Right Q"

Looking forward to making my first appearance out to Goshen and meeting some of the newer PAX and some OGs. Coupons and gloves will be needed. For those looking forward to Iron Pax, this one will be good practice! Don't shy away from the challenge. Modify as necessary. Your brothers will also be there toContinue reading "PB 5-24-2022 BO – Goshen"

The weather looks great for tomorrow at the County. Bring your coupon and running shoes as we will be using both. Bring a friend as well. SYITG - Brown Water

If youre reading this you have 30 min to get to the Patriot. All the stuff in your trunk will be used. See you soon. Pup out!

I was glad that Meter Maid asked me to Q a Foundry Workout.  It has been way too long and the time was right.  I was getting a little lazy with certain things going in my life i.e. not being the best person that I could be, not putting out my best effort, etc.  WhenContinue reading "BB 5-18-2022 The Foundry at the County – DeVitto Q"

Tomorrow we OutLIVE cancer with an old school smokefest from your boys at LeMutt. Wear an Outrunning Cancer shirt if you have one, or I will have extras. Neon encouraged. We will honor Lara McGregor, the fallen founder of Hope Scarves. We will honor all the folks who are in the fight, the folks whoContinue reading "5.21.22 – Hurt Preblast – Backdraft and Old Bay Mashup"

Weather - Perfect Spring Morning. Site Q Timeshare - MIA (vacation apparently) This left me in charge. Sewanee came along with me from Goshen for his fist post at The County. Solid mumble chatter to a from. Told him I didn’t know what to expect for numbers. I had seen 20 and I had seenContinue reading "BB The Nest @ The County 5-12-22 – Flexseal Q"

I know a Site Q can be a little biased towards there AO but we can all agree with Subprime on this one. Pleasantville is the most diverse AO we have in F3 Louisville. Come out tomorrow morning and see for yourself, you be the judge. We are going to take in and few ofContinue reading "PB Pleasantville 5-20-22 – Flexseal Q"

This week has been full of high impact Q's out on the East Side of Town. We have worked the "booties" thanks to Bacon, did a 4 mile "native american" run with Focker and bear crawled 2.5 football fields length with Mountain Mama. So tomorrow we are gonna focus on a full body beatdown toContinue reading "PB – Edward Scissorhands at The Baptizer @ The Garden 5-20-22"

Weather - Pleasant, dry. PAX: Honey Do, Dot, Cochran, Yankovic, Virginia Slims, Single Source, Captain Crunchberry (Q) COP: Pretty simple with some SSH, Abe Vigodas, Kendra Newman, Michael Phelps Thang 1: Triple Nickel. 5 Weighted squats, short mosey to the entrance, 5 Lunges (each leg) mosey back. Repeat 5 times. Thang 2: Varition on TripleContinue reading "Backblast – Planetarium @ Boondocks – 5.17.2022 – Captain Crunchberry Q"

Weather : warmish but foggy - perfect for the gloom Attendance: Dauber, Big Bird, Double Pump, Uncle Sam, Giselle, Devitto, StormTrooper, Pelican, Cochran, Fungi Q COP: Lap around campus with this at 1/2 point: SSH 20 IC, Imperial Walkers 10 IC, Grass Grabbers 10 IC, Downward Dog Stretches, Kendra Newman’s. Main Thang: Ladder with theContinue reading "Backblast 5/19/22 Fungi Q The Agony at The County"

Come out to the Garden to utilize the coupon and different crawling techniques. Make sure those shoulders are warm… “So, what we'll be calling on is good ol' fashion blunt force trauma. Horsepower. Heavy-duty, cast-iron, piledriving punches that will have to hurt so much they'll rattle his ancestors.” Gloves a must…lets build some hurtin bombs!

Clock was ticking for me to avoid my last Q being over a year ago. Come out tomorrow for a full body, ladder style, You v You workout with a bit of running in between. Coupons needed. SYITG Fungi

Tomorrow there are only two options: Bayside or somewhere else. Those with a keen eye will notice that fartsacking was not one of the two options. If Bayside is your flavor of choice, bring a coupon. We will hit all the main muscle groups and finish better than we started. Make the drive, it willContinue reading "5.19.22 Pre Blast – Big Kapowski at Bayside"