Announcing GROWRUCK 21 Training Opportunities

Today marks 15 weeks exactly from the start of GrowRuck 21!  If you’ve already signed up, then T-CLAPS to you.  You’re awesome.  If you have yet to sign up, you’re still awesome but quit thinking about it, quit second guessing yourself, and take the plunge.  If you are asking yourself ‘can I make it 12Continue reading “Announcing GROWRUCK 21 Training Opportunities”

BB: Tabata around the O with Flo Jo 6/18

11 PAX showed up for Tabata training at the O on Thursday.  Sump Pump got the memo on #TTT, nice work!  Plain White T was down range and showed up early in a polo shirt….made me think a bit as I got there early as well, come to find out he sleeps in them!  OneContinue reading “BB: Tabata around the O with Flo Jo 6/18”

BB: Hills are Alive at the O! 3/10/2020

8 strong braved the possible thunderstorms, and showed up for the sound of M.U.S.I.C at the O on Tuesday.  Viking, Wham!, Flo Jo (Q), Tammy Faye Baker, Loco, Handbook, Violet and Escort all embarked on a journey to conquer the hills of Cogan’s Cove. Started off with a short mosey around the tennis courts, highContinue reading “BB: Hills are Alive at the O! 3/10/2020”

BackBlast: 2/25/20 – Bag of Wrenches @ The O

Conditions:  49°F and cloudy. The terrain at The O was extra sloppy thanks to all the rain recently. PAX (9): Russdiculous, Violet, Tron, Flo Jo, Yoshi, Vincent (R), Runner-Up (DR from Pittsburgh), Frankenbaby, Handbook (QIC) Here’s how it went down: Quick disclaimer @ 0530 followed by a mosey around to the tennis courts for Warm-O-Rama.  ButContinue reading “BackBlast: 2/25/20 – Bag of Wrenches @ The O”

Pre-Blast: 2/25/20 – Bag of Wrenches @ The O

Come out to The O in the morning and get your Fat Tuesday started off the hard way. I’ve got a simple yet (probably) effective full body beatdown lined up for all PAX in attendance. We’ll keep moving throughout most of the workout… both with and without coupons so bring gloves despite the warmer forecast.Continue reading “Pre-Blast: 2/25/20 – Bag of Wrenches @ The O”

BB – 02.18.2020 Presidential Bag of Wrenches at the O

7 PAX showed up in light rain and 55°F temp for a very presidential workout at The Bag of Wrenches at the O.  Flo Jo, Tammy Faye Baker, Frankenbaby, Trojan, Violet, Handbook, Escort. We started off at the tennis courts with 45 SSH in cadence, and the PAX were challenged to name the president forContinue reading “BB – 02.18.2020 Presidential Bag of Wrenches at the O”

Bag of Wrenches Backblast 2/4/20 – Full Body F&F #HIDAs

QICs:  McAfee; CI Pax (21):  FloJo, Russdiculous, Wham!, Tammy Faye Baker, Violet, Diablo, Frankenbaby, Escort, Handbook, Ditka, Tron, Kilo, Double Down (R), Methane, Star Child, Pope, Face, Etto, Shyster, McAfee, CI Conditions:  Soupy, drizzling, 58*.  Could have been a lot worse. Gearlander:  Cotton HIDA Tank Top (not a good choice in the soup), UA runningContinue reading “Bag of Wrenches Backblast 2/4/20 – Full Body F&F #HIDAs”

Captain Mac Co-Q at The Bag of Wrenches – Pre-Blast 2.4.20

With our F3 Louisville hidden treasure, Whitney, needing a day off to rest his vocal chords after singing along with J Lo and Shakira last night during the Halftime Show, Handbook asked who wanted to step up and lead the HIMs of the O tomorrow. Who better to step in than our beloved former NathanContinue reading “Captain Mac Co-Q at The Bag of Wrenches – Pre-Blast 2.4.20”

BB – 2/1/20 The Ruiner with Meter Maid

It was a perfect morning with a temperature at 37 degrees. It was not raining but the ground was wet. I arrived at 6:30am to set up for my Q. It was hard to get a parking spot as nearly all the usual parking spots were taken. Two groups had done some work beforehand eitherContinue reading “BB – 2/1/20 The Ruiner with Meter Maid”

BB: 1/23/20 at the O – Coupons for All!

12 strong showed up at the O on Thursday for a different kind of Flo Jo workout.  As many know, I like to run.  But know that we all get better with Coupons, and they can sometime be uncomfortable, so thought I would try some new moves with coupons for all. Shyster, Twon, Russdiculous, Handbook,Continue reading “BB: 1/23/20 at the O – Coupons for All!”

Back Blast: 1/20/20 – Black Ops @ The O

Conditions: Damn cold.  18°F and cloudy. PAX (5): Fergie, Shyster, Pope, Russdiculous, Handbook (QIC) Here’s how it went down: Warm-up: With a small, veteran group of PAX present at The O this morning, we skipped the disclaimer set out right at 0530 on a mosey around the track toward Cannons Ln.  Stopped off every 2-3Continue reading “Back Blast: 1/20/20 – Black Ops @ The O”

Back Blast: 1/4/2020 – The Ruiner @ The O

Conditions: 39°F and cloudy.  The O’s terrain was pretty soggy due to the rain from the previous day. PAX (13): OJ, Tammy Faye Baker, Violet, Wham!, Russdiculous (FNG), Red Roof, Shyster, Tron, Fergie, Porkchop, Zartan, Old Bay, Handbook (QIC) Here’s how it went down: Quick disclaimer @ 0700 followed by a short mosey around to theContinue reading “Back Blast: 1/4/2020 – The Ruiner @ The O”

PreBlast: 1/4/20 – The Ruiner @ The O

Come out and spend the first Saturday morning of the 2020s at The O. This will be my first trip to The Ruiner as site Q so I hope to make a splash. I’m also hoping that Iron Horse and new year’s resolutions will bring some fresh faces out to the gloom tomorrow. I planContinue reading “PreBlast: 1/4/20 – The Ruiner @ The O”

Back Blast: 12/19/19 – Temple of Gloom @ The O

Conditions: Frozen tundra.  19°F and clear skies. PAX (6): Cookie, Violet, Flo Jo, Tron, Diablo, Handbook (QIC) Here’s how it went down: Quick disclaimer @ 0530 followed by a short mosey down the track toward Cannons Ln.  Stopped off in the grass after a couple minutes for CoP. CoP: 20x SSH IC 15x Imperial WalkersContinue reading “Back Blast: 12/19/19 – Temple of Gloom @ The O”

December Ruck Event Pre-Blast: Remembering Pearl Harbor

December 7, 1941 was a historic date in our country’s history. Next week, on Saturday December 7, 2019, we are planning a ruck to pay tribute to those who served and lost their lives during Pearl Harbor. We look forward to incorporating some historical facts and honoring the fallen along the way. This will beContinue reading “December Ruck Event Pre-Blast: Remembering Pearl Harbor”

BLACK OPS @ 7AM – St. John Center for Homeless Men Merkin Challenege – 11/27

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”

St. John Center for Homeless Men Merkin Challenge Update & BLACK OPS – 11/27

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”

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”

BB: 10/10/19 at The O: SUICIDE SQUAD

12 strong showed up on Oct. 10th at the O for a beat down inspired by two fronts.  Gillispie, Star Child, Jitterbug (R), Number2 (R), Tron, Vincent (R), Lobsta, Glen Ross, OJ, Violet, Ice Man (R) and Flo Jo (Q) all came out to join the Suicide Squad. Gear – TTT, nuff said. Thang 1: Continue reading “BB: 10/10/19 at The O: SUICIDE SQUAD”

IPC Week #2 @ The O – Back Blast

It has been a busy morning on Social Media regarding the Iron Pax Challenge. I am truly excited to see more and more Louisville Pax engaging in this competition. Last year was fun, but this year has taken it to a new level. As I prepared my mind for the workout this week I knewContinue reading “IPC Week #2 @ The O – Back Blast”

PreBlast “Back to Q School” Digiorno Q “The O” Temple of Gloom #F3Counts #HC #HL

If you haven’t been to Q School this week, then tomorrow may or may not be the best day to attend. We will do a few things: review the basics of an F3 workout, the core principles and counting IC. All this will be done while building camaraderie amongst leaders. Come join me for anContinue reading “PreBlast “Back to Q School” Digiorno Q “The O” Temple of Gloom #F3Counts #HC #HL”

BB: 8/1/19 at the O – Why FloJo?

(15) Violet, Scuba Steve, Wham!, Vincent, Nugget, Tron, Dunphy, Undertaker (DR), Buschhhhh, Pope, Digiorno, Glen Ross, Trump, Gillispie, and FloJo all got better on Thursday with a good all out workout. Why FloJo?   Well, I was once a runner, and love to work on getting back into it.  So as advertised in the PB, someContinue reading “BB: 8/1/19 at the O – Why FloJo?”

State of 1st F: F3 Louisville is Thriving

Good afternoon F3 Louisville, In response to the State of the Region post (if you haven’t read it, take 5 minutes to update yourself and be amused) by our very own Nathan, Captain Insane-O, I wanted to give an update and notes from our latest 1st F/Site Q meeting for the region. I will echoContinue reading “State of 1st F: F3 Louisville is Thriving”