Wanna hear a secret? You have to come to The Abyss at 0530 to hear it. Bring a coupon. SYITG!

Come out tomorrow and help me celebrate my 43rd birthday. There will be no birthday theme, just some good old fashion suck. Coupons, running shoes, and a friend are all required. SYITG - Jewel

Conditions 21 degrees ice everywhere PAX: Handbook, Sump Pump (R), Russdiculous, Flo Jo, Harry Carey, OJ- Q Toured beautiful Cherokee Gardens to break from the O norm. COP - 100 SSHs IC ☺️ 11’s at Danes Hall Dr. Merkins and Jump Squats Dips, Derkins, Squats, Merkins, Freddy Mercury’s, more Merkins, All you Gots, Flutters, etcContinue reading "1/18 – Backblast The O #bagofwrenches #ToursOfCherokeeGardens5k"

Always a great day when I get to hang out with the PAX of Bayside. If you've never made it out there, you really should - while it may seem like a far way away, it's really not as fart as you think. Take advantage of the kids on NTI this week and just doContinue reading "Backblast – The Max at Bayside – 01/18/2022"

Someone signed me up to Q tomorrow at the hardest working 44 minute workout in all the land. The Glorious Mutt at Holy Trinity. I have no idea yet what we will do, but it will likely involve running, coupons, and keeping my baby hands dry. If the Parlay Pals get the W for theContinue reading "Old Bay back at Le Mutt – 18JAN 2022"

Come out to the Garden at 0530, and we’ll keep moving and keep warm. Coupons will be used Bring a friend and a good attitude! We will celebrate Betty White’s 100th birthday!!

Come out tomorrow when we will let the wheel determine our 3 minute Tabata intervals. Expect to get your heart rate up and use lots of different muscle groups. NO coupons needed. SYITG

Looking forward to my quarterly visit to Bayside tomorrow. Still not sure exactly what the weinke will be, but, bring coupons just in case. We may just end up plowing the parking lot for the great folks at Martha Layne Collins High School. So, be prepared for anything. Jolly Rancher out!

Before the workout, I had to go get my passport renewed to make sure I'd be able to clear customs to get inside of the Watterson Expressway. It was great getting out to where this thing all started - and it always is a good time. And, January 15, 2022 was no different. It allContinue reading "Back Blast – The Ruiner at The O – 01/15/2022"

Disclaimer was given and confirmed….thank goodness as we absolutely needed it this morning at The Patriot. I had a pretty good plan…touring around the area to log some miles and exercises while staying in a group. The ice and snow, along with some questionable decision-making on my part, led to some serious adventure. Here areContinue reading "Back-Blast Monday 01-17-2022 – The Minutemen @ The Patriot"

This morning was windy, cold, and a little icy. It was glorious. It was the things legendary workouts are made of. I arrived first, and started sweating immediately. See, I never said I got there real early. Where was everyone? Will this be my first solo Q? Moments later Jolly Rancher and Glowsticks pulled in,Continue reading "Backblast – 1.17.2022 – Motivator @ The Abyss – Captain Crunchberry Q"

Friday I brought a bunch of arm exercises to The Abyss. Tomorrow we will do some more arms stuff, but we will use body weight to get it done. We will do some short distance running, and then move on to the motivation! No coupons needed.

I am pumped up to Q the hottest spot in F3 Louisville - The Patriot. Come see what the Lagrange boys have going on Monday morning. No coupons needed as we will be touring around to see many of the sights that The Patriot has to offer. Likely will include heartbreak hill once or twice.Continue reading "Pre-Blast Monday 01-17-2022 – The Minutemen @ The Patriot"

I've got a doozy planned for us on Monday at North Posh to kick off our week. All I can says is Ladders, Ladders, Ladders. Come out for some reflection and inspiration as we recognize MLK day. Bring your coupons and be ready to work! Grab a neighbor and drag him along if you can.Continue reading "Pre Blast – Edward Scissorhands- North Posh – 01/17/2022"

Had to go find my passport so that I can make it inside of the Watterson Expressway for my visit to The O tomorrow. Looks like we're in for great January weather and I know there's a pre-ruck going on at 5:45am, too. YOU WILL NEED A COUPON, RUCK, OR SANDBAG. Otherwise, be prepared forContinue reading "Pre-Blast – Jolly Rancher Q – The Ruiner at The O – 01/15/2022"

It’s tomorrow-1/15/22. We will do 11s or a ladder or a billy Madison or Dora. Bring a coupon. SYITG Pelican

On a chilly Friday at The Abyss, 5 PAX built a pyramid. I arrive a few minutes early to lay out the stations. At 0530 I was ready to go, but Flip Flop and Uncle Sam wasn't there yet. We didn't wait for them. Kitty Litter advised that Flip Flop is 50/50 on Fridays, notContinue reading "Backblast – Gladiator @ The Abyss – Captain Crunchberry Q"

There is a rumor about the Garden having some decent hills on site. I do not think they compare to the hills found at Posh, but they still may come into play tomorrow. There is also a nice area that can be used with four corners since, this has been requested, or at least askedContinue reading "1.14.22 Pre Blast – Baptizer at the Garden"

I’ve been on vacation for a week. Gluttony abound. Gonna work off a BUNCH of that tomorrow. Be ready to start right at 0530. Stretch early. Bring a coupon and a buddy! SYITG- Jewel

Had a six-pax (plus one Q) show up. Also a few F3 runners who show up...then gone like the wind. Opening disclosures and off to mosey for a "County-Tour" warm up. Along the way, we made pit-stops for COP (SSH, Grass-grabbers), 10 BOYOS, Turkish Get-Ups, Copperhead Squats, Dips, 'Merkins, and some other stuff. Main Thang:Continue reading "BB – 01.13.22 – Agony @ County – Kitty Litter Q"

For those that plan out their posts, and hoped to see Dauber tomorrow, I'm sorry. There has been a change of plans, and instead you get me. Again, sorry. The weinke is still being chiseled down, but I'm sure to come up with something clearly defined, concise, and effective.

Will keep this one short and sweet. Decided today that it would be leg day - why? I don't really know. But, it felt good and I think the PAX also enjoyed it. So, I call that a win. PAX: BackflopCochranBulletin (R)PattyHoney DoSputnikSingle SourceFlip FlopJolly Rancher (Q) Time was called, disclaimers provided and we gotContinue reading "Backblast – The Moonshiner at The Boondocks – 01/13/2022"

We are going to run, dip and do some other stuff. No coupon needed. SYITG Pelican

Temps seem like they may be headed in the right direction to get some work done tomorrow morning. No coupons needed for this one. We will get that cardio kick started and work on some endurance while we are at it. Set the alarm now, reach out to a sad clown, and get to theContinue reading "01.13.22 Pre Blast – ToG at the O"

Join me at the Cloverfield at The Garden tomorrow! Will try to cover good portion of campus mixing it up with a full body beatdown. Coupons on site will be used, just get out of bed, grab a friend and SYITG! Wide Right

We had a much warmer morning that the past few days, it wasn't in the teens so that was good. PAX - Edward Scissorhands, Ladybird, Emma, Stick Up, Huggies, Buzzsaw, Dynomite!, and Big Bird! Circle up for COP with SSH, Toy Soldiers, Grass Grabbers, Downward Dog then moseyed to the bridge. Couldn't get the BluetoothContinue reading "BB – The Bridge at Posh – 1/12/22 – Diane Dukes Q"

Got a great full-body + cardio + core workout ready for the County Boys. You'll need coupons in hand by 5:30 sharp, so YHC can demonstrate how little of a professional he really is. And showing up with a good attitude won't hurt (because YHC gonna give you a "case of the Mondays" on aContinue reading "Pre-Blast 01.13.21 – Agony @ The County – Kitty Litter Q"

It was a fine morning in the gloom. Just 3 Pax (YHC, Flip Flop, F-Stop) circled up for hearing the "I'm not a pro" intro, then off we went down to the boat ramp. Sidebar: Is there another AO that can do BOYOs and also commission watercraft? Thought not. Anyway, we dropped for 10 BOYOs,Continue reading "BB Abyss – 01.12.22 – Kitty Litter Q"

Captain's Log, day 3. Setting out for my third Q in consecutive days. Looking forward to hitting up the Moonshiner which is under new leadership with Backflop taking over from Honey Do. Because I know Backflop loves to run, I'm going to honor the transition and make sure tomorrow we don't skip leg day. NoContinue reading "Pre-blast – Jolly Rancher Q – Moonshiner at Boondocks – 01/13/2022"