PAX: Birdie, Charolais (r), Fanny Pack (r), Shuttlecock (r) (q) (all in shorts for the first time in a long time)Weather: Compared to the last few months, felt like summer. 60 degrees with a strong wind and only had a very slight rain the last 30 minutes. We had been focusing on upper body withContinueContinue reading “Backblast #theBigKapowski @ Bayside 3/14”
Category Archives: #bayside
Pre-Blast #theBigKapowski @ Bayside 3/14
Our last 2 Bayside workouts have been heavy with the coupons and other toys. Tomorrow, we will switch up and focus on our legs with some Plyometrics under the portico. 5:30am @ Martha Lane Collins High School SYITG.
Backblast #TheMax @ Bayside 3/9
Pax: @Charolais (R), @SixPack (R), @BananaBread, @FannyPack (R), @Shuttlecock (R) (Q) Weather: Perfect 36 degrees for a F3 workout.We did some coupon work today. This was my first time using the new coupons that @Sadie brought out, which are quite a bit heavier than our old ones. But we were due to move up inContinueContinue reading “Backblast #TheMax @ Bayside 3/9”
Pre-Blast #The Max @ Bayside 3/9
Maybe the weather has kept you home the past few weeks. Whatever the reason, tomorrow is a great day to get better. Come out for some coupon work. 6:00am @ Martha Lane Collins High School SYITG.
3-2-19 BackBlast- The Max @ Bayside- Saturday Sadie Q
I’ve been given the nickname “Saturday Sadie” by the Bayside PAX. For good reason.. as I rarely make it to a Saturday workout. Between the 4-5 months per year of hunting season, and weekend the only time I have to hunt, so I’m out in the field. With the other 6 months I just don’tContinueContinue reading “3-2-19 BackBlast- The Max @ Bayside- Saturday Sadie Q”
2/26/19 BackBlast- BO @ Bayside
Enjoyed throwing a Tuesday black ops workout at Bayside. The regular PAX at Bayside are committed to this thang! The Tuesday WO is almost a guarantee it will be going down every week, as someone will always step up and take it and the PAX will show! Weather Conditions: Clear sky – slight chill inContinueContinue reading “2/26/19 BackBlast- BO @ Bayside”
Preblast 2-26-19: Sadie Black Ops @Bayside
It’s going to be a perfect morning to get more work done with no inclimate weather influence. Whether you’ve fart sacked due to rain, cold or no reason at all, tomorrow is the perfect day to bounce back. No excuses! We will be doing a little bit of everything resulting in alot. Head out toContinueContinue reading “Preblast 2-26-19: Sadie Black Ops @Bayside”
Backblast #TheMax @ Bayside 2/16
Pax: Birdie, Gilly, Charolais (R), Shuttlecock (R) (Q) Weather: 30 degrees, slight wind. Once we got going it felt great. I was going to go with a workout heavy on running, but Birdie was hoping that we would do coupon work after Glauc shredded our legs last Thursday, so we switched it up at theContinueContinue reading “Backblast #TheMax @ Bayside 2/16”
Pre-Blast The Max @ Bayside 2/16/19
Success is the result of perfection, hard work, learning from failure, loyalty, and persistence.Colin Powell Nothing worthwhile is easy. Come out to Bayside in the morning and put in some hard work to get better. 6:00am @ Martha Lane Collins High School SYITG.
BackBlast – 2/7/19 #Bayside Abacus Q
Peering into the gloom all I saw and heard were raindrops falling. However, the Sky Q was smiling down as the rain pushed out just before the Bayside beatdown. PAX – FannyPack (R), Shuttle Cock (R), Glauc, Birdie, Gilly, Banana Bread, Charlia (R), Tony Five (spelling), Sadie, Abacus Q Quick mosey to the front ofContinueContinue reading “BackBlast – 2/7/19 #Bayside Abacus Q”
BackBlast- 2/5 BO @ Bayside
The past few days have been a nice break in the cold weather. This is my first winter being apart of F3 and I learned quick it is easy to lose motivation and find an excuse not to post when the temps get brutal. I have made it out on a few of the balmyContinueContinue reading “BackBlast- 2/5 BO @ Bayside”
PreBlast -2/5 BlackOps- Bayside- Sadie Q
Looking forward to my first Q of the year. Finally have a break in the temperatures and shaping up to be a great morning ITG! We will be focusing on Ms. Mary and all the upper body parts who look to her for support. Bring your gloves. Headlamps won’t be necessary. SYITG! -Sadie
State of the Region and Changing of the Guard
On April 22, 2017 I showed up to the first F3 Louisville workout at the Seneca Park Tennis Courts (The O) with a couple of others not knowing at all what to expect. It was a rainy, cold morning and my wife and I had just brought home our third 2.0 from the hospital theContinueContinue reading “State of the Region and Changing of the Guard”
01.05.2019. Back Blast. 4 Saturday’s — 4 Churches. Week 1 @ Holy Trinity.
When: 5:00pm Where: Holy Trinity Parish (The Mutt) Q: The Holy Spirit # of PAX: 12 PAX: Glen Ross, Big Bird, Le Pew, Gilligan, Meter Maid, Abacus, Aerobie, Mama’s Boy, Storm Trooper, Fridge, Windshield, and Miyagi WINKE YHC got to his home parish, Holy Trinity right around 4:30, where heContinueContinue reading “01.05.2019. Back Blast. 4 Saturday’s — 4 Churches. Week 1 @ Holy Trinity.”
Preblast BlackOps @ Bayside 1/8/19
Prepare to become one with the Coupon. By the end of the workout, your coupon will be your BFF. MAKE THAT 1/8/19 Tuesday morning 5:30am at Martha Lane Collins High School. Forecast: low 50s, windy. SYITG!
Backblast The Max @ Bayside 12/29
Pax: Qlauc, Shuttlecock (Q) It was just Glauc and myself this morning. Didn’t turn out to be as cold as I thought, which made for a real good beatdown. I went with the Ladder workout that Abacus used when he Q’d at Bayside previously. Still one of my favorites. Since it was just the 2ContinueContinue reading “Backblast The Max @ Bayside 12/29”
Pre-Blast The Max @ Bayside 12/29/18
6:00 am at Martha Lane Collins High School. Even though it is 60 degrees as I post this, it will be 30 by workout time. We don’t get up for easy, ever. SYITG.
PreBlast- 12/27/18- The Big Kabowski @ Bayside
Where: Martha Layne Collins High When: Tomorrow 12/27- 0530 Sharp What: Coupons. No Burpees We will be playing with an assortment of coupons tomorrow. In honor of the @Krystal return, curls will be on the menu. Bring your gloves you will need them. Bring your headlamp as we make take a little mosey away fromContinueContinue reading “PreBlast- 12/27/18- The Big Kabowski @ Bayside”
Backblast BlackOps @ Bayside 12/18/18
Pax: Charolais (R), Birdie, Fanny Pack, Sadie, Thumbtack, Shuttlecock (Q) COP – 25 Side Shuttle Hops (IC) Plank stretching 20 Side Shuttle Hops (IC) Hamstring stretching Shoulder/arm stretching 20 Merkins (SC) After COP, mosy to pick up coupons and head to parking lot Thang 1: 123 Dora (run 100 yards out, 100 yards back while partnerContinueContinue reading “Backblast BlackOps @ Bayside 12/18/18”
Preblast BlackOps @ Bayside 12/18/18
Come out to Bayside for some Black Ops work led by your very own Shuttlecock. 5:30am at Martha Lane Collins High School. Forecast: low 30s. SYITG!
Pre-Blast 11-29-18 @Sadie Q- Martha Layne Collins High- The Big Kapowski
Q: Sadie WHEN: Tomorrow- Thursday 11-29 WHERE: Martha Layne Collins High WHAT: #BigKapowski WHY: To get better and be apart of a beatdown in Gods country with @bayside HIM’s. We are going to have fun, work hard and get better. We will measure in “yards”. Bring your gloves. I’ll supply the tunes. My speakers isContinueContinue reading “Pre-Blast 11-29-18 @Sadie Q- Martha Layne Collins High- The Big Kapowski”
Backblast 11/10/18 The Max @Bayside
Pax (4): Glauc, Fanny Pack (R), Charolais (R), Shuttlecock (Q) 20 degrees with a pretty good wind: by far the coldest day of the year. Proud of the Pax that showed up. Since none of my fellow Baysiders were able to make the convergence last month, I thought I would bring the convergence workout toContinueContinue reading “Backblast 11/10/18 The Max @Bayside”
Pre-Blast 11/10/18 The Max @Bayside
Since I was the only Baysider to attend the convergence last month, I am bringing the convergence workout to Bayside in the crisp morning air. Current forecast is mid 20s. See you in the gloom at 6:00am.
BackBlast 11/8/2018 TheBigKabowski @ Bayside
It was a great morning at Bayside. Thanks to the PAX who came out! A bit cool, but we warmed right up. See my pre-blast for insight on this workout. Mosey the long way around to the courtyard. PAX: Glaucoma, Shuttlecock (R), Fannypack (R), Charolais (R), Sadie (Q) COP: SSH 30 (IC), Abe Vigoda 20ContinueContinue reading “BackBlast 11/8/2018 TheBigKabowski @ Bayside”
11/8/18 Pre Blast Sadie Q #TheBigKapowski -Martha Layne Collins School
Looking forward to a non leg WO @Bayside tomorrow 05:30 sharp. I went to the Kilo Q @ The Silo Monday with a fellow Bayside PAX member we know as Glaucoma. We left this WO with jello legs and the hangover, mainly lower body aches and loss of feeling, only a weighted beat down fromContinueContinue reading “11/8/18 Pre Blast Sadie Q #TheBigKapowski -Martha Layne Collins School”
BO @ Bayside- Sadie Q 10/30
Black Ops in full force @bayside Martha Lane Collins High School 05:30.. come out if your ready to get better.. we may be headed to unchartered territory for this throw down.. come prepared.. SYITG -Sadie
9/25/18 Backblast- BO-Bayside
I apologize for the late BB! Tuesday’s Black Ops @ Bayside was last minute for me when a message circulated Slack I jumped in and took it. Had 8 HIM’s out to get better on a beautiful morning. Weather: Cloudy and 65 Conditions: Breezy with a ray of moonlight. Outfit: Black on black with noContinueContinue reading “9/25/18 Backblast- BO-Bayside”
Pre-Blast:Bayside Black Ops- Let’s Roll
Need all the HIM’s ready to get better @bayside tomorrow morning 5:30AM for the black ops! Let’s roll gentlemen and do this thang! Going to need gloves, an umbrella, your big boy pants and your best friend! SYITG -Sadie
9-20-18 Backblast- The Big Kapowski- Bayside
It was a great morning for a good ole fashion beat down. Temperature was perfect and we had a solid group out to get better. PAX: Sadie (Q), Glaucoma, Charolaus(R), Krystal, Shuttlecock(R), Fannypack(R), Bannana Bread, Mr. Bubbles, Sparky, Grandpabear, Birdie, Brown 5:30 sharp- mosey to courtyard for COP. 30 Abe Vigotas 30 grass grabbers 30ContinueContinue reading “9-20-18 Backblast- The Big Kapowski- Bayside”
9/20/18 Pre Blast Sadie Q @ Bayside
Head out to Bayside tomorrow for a challenge like none other. We will focus on muscle groups and strength building in areas we often miss and ways we often overlook.. SYITG if you’re ready to take it on or looking for a change of pace!
F3 Louisville 