Category Archives: #TheO

Memorial Murph at the O at 0600 – A CI Motivational

For anyone who’s not done this, here’s your chance. It’s to honor Lieutenant Michael Murphy and all that sacrificed defending our country. And it’s a great test of your fitness and resolve. I hear some of you saying, “But CI, I’m terrible at pull-ups.” To that I say, “you can do 5, right?” You reply,ContinueContinue reading “Memorial Murph at the O at 0600 – A CI Motivational”

5/23 Backblast – Modified Dora at the Temple of Gloom

It’s been awhile since I’ve taken the reins on a Q. I forgot how horribly I sleep the night before … I’m currently on coffee number 3 (or maybe 4) as I write this. As I was thinking about what the workout would look like, I knew I wanted to keep it simple, but challenging.ContinueContinue reading “5/23 Backblast – Modified Dora at the Temple of Gloom”

5/23 Pre-blast — Gillispie Pool primer/Quarterly Q at the Temple Of Gloom

Just a few days away from all the pool openings across the city. Get in that last Thursday Q at The O to impress all the Wendy Peppercorn’s of the world. Or just come out and see a rare Gillispie Q. Regardless of your motivations, it’ll make you better.

5.16.19 Temple of Gloom | BackBlast

QIC: Scuba Steve 10 Pax: Bojangles*, Wham, Oboe, Pixar, Butcher, FloJo, Pope, Tammy Faye Baker, Violet, Scuba Steve Circled up around the flag… Ain’t nobody tearing an Achilles on my watch! Already broke a heart @f3pope and I couldn’t put someone on the IR list for the A-Olympics, uh uh! Warm up: toe touches, runnersContinueContinue reading “5.16.19 Temple of Gloom | BackBlast”

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 toContinueContinue reading “BackBlast 5/16 Black Ops w/ Uncle Rico @ St Pats”

BackBlast – 3/3/19 #F3Runners Abacus

PAX met at The O normal spot (Seneca Park Tennis Courts). Normal disclaimer plus be careful and watch for cars on the run. Assume cars don’t see you b/c the driver probably doesn’t! PAX headed out to the Seneca Park Trails for a 2 miler down the hill / golf course. Then back up theContinueContinue reading “BackBlast – 3/3/19 #F3Runners Abacus”

BackBlast – Bag of Wrenches 2/19/19 Abacus

16 PAX turned out to get better with Abacus in a UvU workout. YHC modified early into the Q and after a quick mosey to the tennis courts PAX knocked down AMRAP merkins for 60 seconds. Turns out the PAX is strong and is in shape according to USA Today. COP for proper warm-up. SSH,ContinueContinue reading “BackBlast – Bag of Wrenches 2/19/19 Abacus”

Bag of Wrenches Back Blast (02/12/19)

When the alarm clock went off at 0445 this morning I heard the rain beating against the window and really wanted to turn over and go back to sleep. Truthfully that’s why I signed up to Q: Because I’ve been turning over and going back to sleep too often and it shows in everything IContinueContinue reading “Bag of Wrenches Back Blast (02/12/19)”

BackBlast 2/5/19–Bobby Brown’s Bday Celebration–The O Bag of Wrenches

February 5th was a big day as we worked out to celebrate Bobby Brown’s & Hank Aaron’s Bday as well as National Weather Man’s Day. Scuba Steve and FloJo did a lap around The O prior to the workout! Well done! PAX: Tammy Faye (Q), Vincent (R), Violet, Gillespie, FloJo, HotWheels, Scuba Steve, Jo AnnContinueContinue reading “BackBlast 2/5/19–Bobby Brown’s Bday Celebration–The O Bag of Wrenches”

BackBlast – 2/2/19 BlackOps #F3Runners Abacus Q

Running is my favorite exercise! I love the feeling of the body warming up and coming to life. The act of running is a steady state of mental focus and movement. Nothing is better for getting lost deep in the thoughts of your mind. Often during running I find myself thinking of absolutely nothing whileContinueContinue reading “BackBlast – 2/2/19 BlackOps #F3Runners Abacus Q”

PreBlast: February 5, The O Bag of Wrenches

February 5 is the day of all days for in 1969 the one and only Bobby Brown, also known as “Triple B,” was born and the world has not been the same since. We will spend some time doing some F3 moves inspired by Bobby’s greatest hits to celebrate his birthday. No actual music…just F3ContinueContinue reading “PreBlast: February 5, The O Bag of Wrenches”

BB for 1/25/19 Black Ops @ Seneca

PAX: @FloJo, @ScubaSteve, @PewPew (Q), @Facade (FNG) Weather: 11 degrees with 5 degree wind chill. Disclaimer given; FNG welcomed. And we’re off… Warm up: Arm circles, 15 SSH, 15 grass-grabbers, Plank up with alternating calf-stretches, rotating arm stretches pointing to the sky for something that resembled a yoga pose. Note: when looking skyward, one couldn’tContinueContinue reading “BB for 1/25/19 Black Ops @ Seneca”

BackBlast – BlackOps at #TheO Blueprint Q 1/21/19

I woke up this morning feeling warm and cozy only to walk outside to a frozen truck and Seneca Park this morning.  I rolled in at 5:28 and there was only 1 car parked but one more lost soul rolled in to brave this cold morning. Temp: balmy 8 degrees with no wind PAX: BlueprintContinueContinue reading “BackBlast – BlackOps at #TheO Blueprint Q 1/21/19”

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”

Backblast Bag of Wrenches 1/8/19

Q: Pork Chop Pax: Sweatshop, Fergie, Tammy Faye Baker, Violet, OJ, Wham!, Flo Jo, Cletus (FNG) Pope, Scuba Steve, Cardinal, Scuba Steve, Glen Ross   Better late than never backblast.  Sorry folks!   5:30 Am rolled around with a good collection of HIMs.  Started off on a 1/2 mile mosey to the far end ofContinueContinue reading “Backblast Bag of Wrenches 1/8/19”

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.”

Calling all Pax

Calling on all PAX. Please! The charity for the banquet is the Boys and Girls Club. Similar to F3, kids that use the Boys and Girls make a choice every day to go. There is a strict code of conduct and school work must be completed before fun. That’s where the similarity ends. If ourContinueContinue reading “Calling all Pax”

01.05.2019. Pre Blast. 4 Saturday’s — 4 Churches.Week 1 @ Holy Trinity Parish.

Who: All Pax, Friends, M’s, and 2.0’s   When: 1700   Where: Holy Trinity Parish (AKA: The Mutt)   Q: The Holy Spirit   Calling all HIMs! Gather with Aerobie, and myself for the 5:00pm mass at Holy Trinity Catholic Church. This is week one location for the month long event. We will meet atContinueContinue reading “01.05.2019. Pre Blast. 4 Saturday’s — 4 Churches.Week 1 @ Holy Trinity Parish.”

New Year’s Day BoW/Rooster Mashup – PB 1.1.2019

REMINDER that the O will not have a WO tomorrow as Wham! and I have the co-Q duties at the Mutt. WHEN: 0700-0800 WHERE: Mutt (to repeat myself to make it clear) WHAT TO BRING: gloves, NYE hangover (optional) WHY: Because, that’s why.  It should be a fun one, but no less difficult than you would expect.ContinueContinue reading “New Year’s Day BoW/Rooster Mashup – PB 1.1.2019”

12/24 The O BO Back Blast

PAX: Plumb Bob (Q), Pope, Noxema Jackson, Gillespie, Tron, Deuce, Blueprint, Sump Pump, Nice n Slow As a I stated in the preblast, I wanted to give some men the opportunity to get out without doing 45 minutes of burpees. (Much respect to those that did!!) However, I did promise that we would do some burpees and that I would donateContinueContinue reading “12/24 The O BO Back Blast”

Christmas Eve BO at the O Pre-Blast

Come on out to The O on Christmas Eve to get your Christmas festivities off to a great start.  We’re starting at 7:00 so you can get a little more sleep. We’re going to work hard and we will do some BURPEES. I will donate $.10 per burpee to #burpeesforvets . So come on outContinueContinue reading “Christmas Eve BO at the O Pre-Blast”

Back Blast- BO at The O-12-10-12

PAX: Backdraft, Blueprint, Snowman, Pork Chop, Tin Cup, Plumb Bob (Q) It was cold, but 6 HIMs showed up to get better at the The O for our regular Black Ops.  We were all ready to get moving so the introduction and disclaimer was short and we started our mosey.  We stopped for some warmupContinueContinue reading “Back Blast- BO at The O-12-10-12”

Kentuckiana Pre-Blast

Come out for a double dose of Plumb Bob. Saturday (12-8-18) morning at the Floyd County 4-H Fairgrounds.  It will be mostly Indiana HIMs but for those of you from Kentucky, y’all can hitch up the wagon and head over yonder for a boot scootin’ good time. Monday (12-10-18) morning BO at The O.  HereContinueContinue reading “Kentuckiana Pre-Blast”

Peroni #Backblast at the #Ruiner – 12.1.2018

VQ: Peroni PAX (15): Digiorno, Zartan, Captain Insano, OJ, Buschhhhh, Backdraft, Mayberry, Vincent(R), Tron, Violet, Fergie, Red Roof, Nugget, Wham!, Peroni(Q) “I don’t think the heavy stuff is going to come down for quite awhile.” COP: Mosey to BB Court 20 Imperial Walkers (IC) 20 SSH (IC) 20 Abe Vigodas (IC) 20 Squats (IC) KendraContinueContinue reading “Peroni #Backblast at the #Ruiner – 12.1.2018”

12.1.2018 Peroni VQ #PreBlast @ #Ruiner

If you like warm and wet come and join me at the O tomorrow morning for my VQ.  Be honest with yourself…who doesn’t like warm and wet, warm being relative of course. I’m going to throw together a workout I learned from some Navy SEAL buddies on the beaches of Coronado.  If you like toContinueContinue reading “12.1.2018 Peroni VQ #PreBlast @ #Ruiner”