Who knew it took strength and coordination to be Big Bird? We know he was a beast before the ACL tear. Join us Wednesday as Big Bird returns to the gloom for a special “Big Bird Bulletin Board” workout. Bring dumb bells, plates, or kettle bells to share. This workout will be almost entirely upperContinue reading “PreBlast – Foundry – 1/29/2020 – Big Bird Bulletin Board Heavy workout – Bulletin Q”
Never under estimate your potential! What a difference a year makes! Last year (2018) I was lazy, ambiguous and overweight. Today I am inspired, lighter, focused and a little sore. For today was my one year Postiversary. I never thought that after my first work out of nearly splashing merlot and being unable to walkContinue reading “BB: 1/4 – 1 Year Postiversary Gisele @ The Nest”
It has been 1 year of life changes for myself and family. 75 pounds shed but I am craving for more. The NFL playoffs start today with Wild Card weekend so we will be doing the same at the Nest. The card you pull determines how wild things can get. Not used to playing untilContinue reading “PB 1/4: Gisele 1 Year Postversary Q @ The Nest”
It all started with a wet and cold greeting for everyone at the basketball goals. This is where I did my intro and disclaimer. Mosey around the parking lot to the area of Thang 1 for COP. Temp was 31 degrees and just between rain/snow showers. 21 PAX: Kimble, Fungi, Pelican, Cratchit, Uncle Sam (R),Continue reading “Back Blast for 17-Dec-2019 the Loco at the County w/Flip Flop VQ.”
Super pumped for my first Q at the Loco. Going to bring some Bayside flavor to the County boys! You will want your gloves. Probably not for coupons. We will work together as a group. We will do some ratio routines along with some partner work. We will also pay Mary a visit. Because weContinue reading “12.10.19 Preblast- Loco @ The County”
It’s always fun to challenge yourself, but even more fun to do so with a partner. F3 has taught me how to push myself, but even more so it has given me the opportunity to challenge myself against some intensely fit dudes, both within the Louisville Region as well as across F3 Nation. Tomorrow, CatfishContinue reading “Dos Locos @ The Loco – 12.3.19 Pre-Blast”
While I have attended heavy workouts at Vets and the County, this was my heavy VQ. The conditions this morning could have been worse. Dauber, the site Q, had warned me yesterday of the forecast of 60 degrees, rain and 20 mph wind. Well like an economist or weather man, one out of three ain’tContinue reading “Backblast – Foundry @ 11/27/2019”
878 That’s right come join in the fun tomorrow in the GLOOM to knock out 878 BURPEES with yours truly at St. John Center (700 E Muhammad Ali Blvd). The more people we have the more burpees we get to dish out. There is parking available on the street as well as a parking garageContinue reading “BLACK OPS @ 7AM – St. John Center for Homeless Men Merkin Challenege – 11/27”
Always tried to be a cool kid at the playground so I was certainly excited as it was my first heavy Q. Weather: 40’s clearing skies after overnight showers. Pax (11): Uncle Sam, Backflop, Flip flop, Leprechaun, Crockpot Meter Maid, Gilligan, Pelican, Brown Water, DeVito, Gisele (Q) Started out with a disclaimer that IContinue reading “PB: The Foundry 11.20.19”
Great News – 770 You may ask what does that number mean. Well that is how many pairs of socks we have raised with 6 days remaining. HUGE Thank You to everyone. It is amazing what type of impact our HIMS have on our community. As mentioned we still have 6 days remaining so ifContinue reading “St. John Center for Homeless Men Merkin Challenge Update & BLACK OPS – 11/27”
Tomorrow Gisele is bringing a friend to the foundry. Tabata will give you a full body work out to get your heart pumping and your skin glowing. Bring gloves and SYITG!
Special thank you to Momma’s Boy for reaching out to me a couple weeks ago and extremely glad to get back out to the County. Shout out to Fungi as well for bringing the Black Ops and County together with Bulletin on all our minds. For some reason it did not dawn on me untilContinue reading “Back Blast 11/7 Uncle Rico @ The County”
Come join yours truly in the gloom tomorrow at The County. Promise no roundhouse kicks but you never know about Bolivarian ball busters.
Into the shadows of Halloween morning stood 5 men, dripping in the perspiration of the clouds ready for not what Fungi sent to the Pax, but what Gisele intended for the Pax. Weather: 50’s and Rain…yeah it was wet. Pax (5): Abacus, Fungi, Capt. Crunch Berries, Brown Water, Gisele (Q) Started out with aContinue reading “10.31 BB: Halloween at the PWV Fire House Black Ops”
Last time I Q’d the Fire House the weather was playing tricks on us, and it looks like this Halloween will be the same. Don’t worry though because even if you’re wet from the rain, or your sweat, this day is certainly going to be a treat, don’t let the fart sack beat the ladderContinue reading “PB: 10/31 Black Ops PVFD”
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”
It’s always fun putting a workout together for the heavy. There are usually some staples in a Bulletin workout: Pullups, Merkins, and the workout on the Bulletin Board. I did not disappoint. Arrived and unloaded the gear: the Bulletin Board, weights, and 2 buckets filled with dirt and rocks for a true farmers carry. PAX:Continue reading “BackBlast – Bulletin Q at The Foundry – 10/16/2019”
Please join me out at the County for a heavy You-vs-You workout. This will be a high volume/total body workout. We will make use of the coupons but if you have some dumb bells, bring them along to share. Bring gloves for the coupons and be ready to get wet while you do your pullupsContinue reading “PreBlast – Bulletin Q at The Foundry – 10/16/2019”
In an effort to try to get some extra Ruck PT work in before the upcoming Louisville Tough event, I decided to run some PT work for the boys out in the County. Little did I know that the County boys are a little afraid of some extra weight, maybe next they will give itContinue reading “McAfee Tough Training at Peggy Baker – 10.1.19”
PAX: 11 Gilligan Alexa Jolly Rancher Jewel Bulletin (R) Cardigan Gisele Pelican Brown Water Peach Crock Pot (Q) PAX who broke off for IronPAX Challenge BlackOps at the County: 5 Fergie Pork Chop Dauber WILDflower Cochran (Q) Weather: 57 deg F, 75% RH, slight breeze. Once we were moving, it was the perfect temp. Disclaimer/FNGContinue reading “*Combined* Back Blast Stacking Blocks 25-Sep-2019 Wednesday the Foundry at the County 05:30 Crock Pot Q AND IronPAX Challenge BlackOps at the County Cochran Q”
In celebration of my Qversary, I’ll be resurrecting my inaugural Q…with some improvements of course. I think you should come TRI it out with me. You’ll get a full-body workout with limited running and no added weight. Bring gloves if you need them to do ground work. SYITG.
Pax (24):Viking, Captain Crunch Berries, Red Card, Scratch n Dent, My Pleasure, Kimble, Alexa, Back Flop, Double Down (R), Flip Flop, Speed Bump, Pelican, Le Pew, Little Jerry (R) , Dauber, Peach, Asian Zing (R), Fungi, Crock Pot, Bulletin (R), Cratchit, Little Jerry (R ), Wildflower, Gisele (Q) Weather: 68 degrees and slightly sticky. Continue reading “BB: 9/17 @ the Loco w/Gisele”
No coupons but you may want gloves and a headlamp for the Mt. Mercy 1/2 Mile. 5:30 SYITG!
Attention F3 Louisville. You have a report of a 3 A-L-A-R-M workout that your fellow PAX will be feeling the burn without you. Please respond to 211 Mt. Mercy Drive at 0530. Q is requesting your assistance to push, drive, and motivate your fellow HIMs. Leave no man behind, but leave no man where youContinue reading “Pre-blast – The Loco @ The County – 9/10”
Are you ready for the kick off of the NFL season this weekend? Not until you come out to Coach Dauber’s VQ @theCounty to get Game Day ready. We will drive the full length of the field…keeping the goal line in sight while working the full body, pushing through the pain, and winning AS A TEAM. ThisContinue reading “Pre-Blast 9/7/19 #theNest @theCounty Dauber VQ 0700”
This Back Blast will parallel the workout itself. No glamour, no fun, all business. We showed up, got loose, hammered out IronPax 2019 week 1, then shut it down. Fungi gets the hat tip for setting up some cones to make the 10 yard increments more visible. He also spotted us with the timer thatContinue reading “Back Blast 2-Sept-2019 Monday BlackOps at the County 06:00 Crock Pot Q”
PAX: Alexa, Crockpot, Pelican, and Bulletin (Q) Disclaimer said with agreement from the PAX. Let’s go get coupons and get started. The Bulletin Board came back for another appearance at the Foundry. Seven sets of exercises, alternate 12-15 reps each for 4 minutes, with a 1 minute break for moving to the next station. CurlsContinue reading “BackBlast – 9/4/2019 – Bulletin Q at the Foundry”
Come join me for the Heavy at The Foundry, not much Iron pumping this week but will be make good use of our coupons and play ground equipment. As usual, expect plenty of pull ups and pushups but it will definitely be a full body workout. SYITG – Bulletin
You don’t want to miss the VQ and first flight from the nest for Pelican (there’s more feathered friends than just Big Bird hanging out in the nest these days). Back to school time means time to start getting in shape for b-ball in the bluegrass state. We will be running, jumping, and sliding acrossContinue reading “Nest PB 8/24 – Pelican VQ”
As we continue to starfish this is week two of our black ops at the Pee Wee valley fire house. We parked in the English Manor lot on LaGrange Rd and then used about a square block of territory as the workout space. Our main workout was in the shadows of the FD flag. Weather:Continue reading “BB 8.22.19 Black ops PWVFD w/Gisele”