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"

This morning, a pleasant 50-degree temperature was just right for tuning the guitar. I purchased my first guitar in 2017 from Mexico; it was a classical guitar. Then in 2020, I procured an acoustic-electric guitar and started learning. Slowly that enthusiasm died off. I am now picking it back up (Get it, what I didContinue reading "05/17/22 Backblast – The Max, Slide Rule Q"

It was a perfect morning for running and running is what we did. 8 HIMs showed up for a Focker led workout and the pressure was on to deliver and deliver I intended to. 0530 We began with COP. 10 SSH, 10 Hillbillies, 10 toe to hand thingy (brain fart), DD with all the things.Continue reading "BB 18May2022 Poshlands AAR"

YHC has the Q tomorrow am at 0530. I am not really sure what we will do yet but whatever we do we will get better. Come prepared to run but don’t worry about bringing a coupon. Most importantly bring your Can Do attitude and an FNG! Syitg Focker over out

Now that my running season has taken a slight pause, I am eager to get back out to the Foundry to lead a hard, yet effective strengthening routine. This one will be a grinder, but relatively joint-friendly i.e. non-running. That does not mean easy! Come on out and enjoy the comfortable temps in the morning!Continue reading "5-18-2022 The Foundry at the County – DeVitto Q"

#mtcga, no coupons needed. Will run short distances and do some partner work as well. Should be a fantastic morning. Pelican

It was my 3rd Q in the last week, and was a bit nervous on how this one was going to come together. I themed it around the Patriot himself, William Oldham, and the historic beeline March featured on the placard stand next to the Patriot. The Beeline March was a 600 mile March thatContinue reading "BB: @ The Patriot – 5.16.22 – Mannequin Q"

Plenty of good options to post tomorrow but I hope you pick North Posh! No coupons needed, just bring your running shoes and a friend. Gloves recommended. SYITG Wide Right