Back Blast – 11/9/2019 – The Fog

I had the pleasure of leading 8 HIMs this morning. I had planned this workout in honor of Bulletin, who had donated his kidney to his sister on Tuesday. PAX: Huggies, SweetTart, Latex, Iceman (R), Mr. Kotter, Number2 (R), Jitterbug (R) and Meter Maid (QIC) I started with the disclaimer and we began the COP.Continue reading “Back Blast – 11/9/2019 – The Fog”

St. John Center for Homeless Men Merkin Challenge

Calling all PAX and AO’s for a wonderful 3rdF opportunity.  I met with St. John Center recently and with the winter coming they are in need of white crew socks for their members.   St. John Center for Homeless Men is a great local non-profit that helps homeless men address the barriers to housing andContinue reading “St. John Center for Homeless Men Merkin Challenge”

Preblast: 10-9-19 The Bridge @ Posh – Sadie Q

Pumped to Q tomorrow at south Posh! We will be doing partner work with and without coupons. Coupons will be the lightweight. We will then reverse to test your muscle stamina with no weight as we hold on until the music stops. Choose your partner wisely. Be ready for a burn! We will get betterContinue reading “Preblast: 10-9-19 The Bridge @ Posh – Sadie Q”

McAfee 2 Year Postiversary at The Incubator – 8.26.19

This is quite a late back blast for me, and for which I am sorry. It has been a busy time of year for me and I wanted to give this back blast the proper time and attention it deserves. After several days of putting it off, I felt like I needed to say somethingContinue reading “McAfee 2 Year Postiversary at The Incubator – 8.26.19”

BackBlast 7/15 @ Posh w/ Uncle Rico

Great to be back out at the Posh and more importantly take the PAX out for a beat down and show them what Uncle Rico is all about.   Told them early on they are in good hands. Apologize for no preblast but didn’t want to let the Pax know what they were going to beContinue reading “BackBlast 7/15 @ Posh w/ Uncle Rico”

PB for TheBridge: The Parklands ✌️ Year Anniversary WO for 7/10/19 Co-Qs Glauc & Methane

Tomorrow we will celebrate 2 years of AO greatness at The Posh! 2 years ago, StarChild set off to find an east end AO that would continue to grow and expand the principles of F3 Louisville. He new the F3 need was great and that there were many sad clowns that were in desperate demandContinue reading “PB for TheBridge: The Parklands ✌️ Year Anniversary WO for 7/10/19 Co-Qs Glauc & Methane”

Backblast: 6/24 – Incubator

For this Q, I wanted to give the PAX a well-rounded workout. Trying to find a good mix of upper, lower, abs, and cardio. Sounds like its time for a trip to the honey hole! Conditions: ideal. 70*, clear, light breeze. PAX (16): Big Bird, Dorothy, Abacus, Lady Bird (R), Glaucoma, Sadie, Woo, Bob Ross,Continue reading “Backblast: 6/24 – Incubator”

BackBlast 5/30 @ Bayside w/ Uncle Rico

Special shout out to Sadie for inviting me to come up and see what Bayside has to offer.  Was going in a little blind as it was my first visit but will definitely be back. Bayside has a lot to offer.  May not have been any mountains but I was eyeing those sleds on theContinue reading “BackBlast 5/30 @ Bayside w/ Uncle Rico”

BackBlast – #theFOG Abacus Q 5/25/19

Conditions perfect. Parking lot crowded. PAX count – 12! Wapner, Little Jerry (R), Huggies, Gypsey, Mr. Kotter, Lady Bird (R), Double Down (R), Rhytmn, Latex, Fructose, Greenwich, Abacus Q Workout was simple. Disclaimer then we set off on an Indian Run around Egg Lawn for 1 mile. THANG 1: 11 Merkins every 30 seconds forContinue reading “BackBlast – #theFOG Abacus Q 5/25/19”

PreBlast – #theFOG 5/25/19 Abacus Q 0700 to 0800

ACCORDING TO A DEPARTMENT OF VETERANS AFFAIRS STUDY EACH DAY OVER 20 VETERANS TAKE THEIR OWN LIVES. IT TAKES A COMMUNITY TO HEAL A WARRIOR™. You can donate here. Meet me ITG where we will get better while remembering those who sacrificed for our freedom. The workout is simple: Run 1 mile 11 Merkins onContinue reading “PreBlast – #theFOG 5/25/19 Abacus Q 0700 to 0800”

BackBlast 5/22 @ The Bridge w/ Uncle Rico

With Memorial Day just around the corner the PAX decided it was time to work on our dadbods with a little curls for the girls and tris for the guys.  Don’t worry though it was a full body beatdown by the end and of course finished off with Pickle Pounders. 8 Pax – Uncle RicoContinue reading “BackBlast 5/22 @ The Bridge w/ Uncle Rico”

5/15 Bridge with Alexa BB

“Alexa, what did you do at the Bridge last week?” Ok! Here’s what happened: These HIM’s were ready to work: Mamma’s Boy, Lady Bird (R), Airplane, Jitterbug (R), Huggies, Bob Ross, Ice Man, Mr. Cotter, Dynomite, Mcafee, Alexa (QIC) The weather was comfortable and dry. An introduction and disclaimer were given. Because the Q isContinue reading “5/15 Bridge with Alexa BB”

BackBlast 5/16 Black Ops w/ Uncle Rico @ St Pats

Was a perfect morning for 8 PAX to get better @ St. Pats.  Started off scaring everyone about “The Mountain” but then told them joking we were only going to run up it once.  Even Catfish was glad to hear that.  I challenge all PAX to come check out what St. Pats terrain has toContinue reading “BackBlast 5/16 Black Ops w/ Uncle Rico @ St Pats”

BB for The Incubator 5/13: Methane’s 2 year F3versary

This morning was a cool crisp spring morning, very similar to the first time I posted 2 years ago. I threw on my good old reliable blue pullover, just like 2 years ago, and I modified the WO that Pitino and Tesla used to introduce me to F3…..2 years ago. As I pulled up toContinue reading “BB for The Incubator 5/13: Methane’s 2 year F3versary”

BB – Meter Maid’s 1st Year Post Anniversary at Incubator – 4.29.2019

What a year it has been since Airplane headlocked me into coming. My first post was at Crestwood Elementary on 4/29/2018. Abacus and Airplane had the Q for it. I thought it was difficult but I later came to realization that I was just out of shape. Now fast forward one year and I amContinue reading “BB – Meter Maid’s 1st Year Post Anniversary at Incubator – 4.29.2019”

BlackOps BackBlast – 4/25 @ St Pats

With it being Draft Day and me waiting to hear my name get called tonight I thought it was best to take the PAX on a trip down memory lane where it all started. Q- Uncle Rico Pax – LadyBird (R), SweetTart, Catfish, Drumroll, Jitterbug (R), Nino, and Nice and Slow Disclaimer 20 – SSHContinue reading “BlackOps BackBlast – 4/25 @ St Pats”

Slippery Hills at St. Pats – Back Blast 3.14.19

I didn’t realize what the weather was going to be like this morning until after I read OJ’s pre-blast and took a look at the weather channel. Once I realized that it was going to be pretty gnarly weather conditions I had to scrap my whole workout. I wanted to keep us moving and notContinue reading “Slippery Hills at St. Pats – Back Blast 3.14.19”

The Not So SMURPH: Back Blast 2.16.19

This Saturday started off a little earlier than normal. With the Star Course closing in, several of us wanted to get some miles in prior to starting the day. At 0400, I met up with Alexa at the O Posh, and we planned to meet up with others who were starting at North Posh. WeContinue reading “The Not So SMURPH: Back Blast 2.16.19”

Back Blast – 2.3.19 – Parklands

YHC was looking for a ruck to continue building up to the Columbus StarCourse in April. PK had planned on this being a longer ruck (15+ miles). He had us meet up at the Parklands Pope Lick Park. PK wanted to start at 2AM. I was good with it, but you could tell that McAfeeContinue reading “Back Blast – 2.3.19 – Parklands”

The Fog Pre-Blast 1.26.19

Enjoy the Awards but don’t stay out too late partying (@Alexa and @ Mama’s Boy), and make sure you don’t fartsack (@Kilo). I am looking forward to leading this Q. No coupons required. We will do lots of running, moving, and getting better. I have a few exercise planned coming of the depths of theContinue reading “The Fog Pre-Blast 1.26.19”

Back Blast – Posh Black Ops

PAX – Catfish with Little Jerry at the Q Conditions – Look out the window.  Cold.  Snow.  Ice.  We could tell how fast the temperature dropped last night by the ice under the snow.  Fortunately, with the cold, it was not slushy and our feet generally stayed dry. 10 meandering slow miles.  Had the parkContinue reading “Back Blast – Posh Black Ops”