As promised we kept the exercises “simple” in terms of complexity to help everyone kick off the week with a clear head, but sore bodies and lungs! Great group of HIMs got after it and the time flew by! PAX- Pickleball (Q), Stick Up, Buzzsaw, Ladybird (R) +Emma, Jitterbug (R) COP- Quick parking lot moseyContinue reading “BB 4-5-21 Pickleball Q- Incubator @ South Posh”
I always enjoy working out and rucking at the Posh. Yogi and his team do a fantastic job of maintaining the grounds. As my pre-blast stated, I scheduled a pre-Ruck workout. Gaba Gaba and I cast off at 5:45am and got about 3.8 miles going to toward North Posh and back. Before the workout, itContinue reading “BB – The Fog 3/6/21 – Meter Maid Q”
Make it a double. I will be leading a pre-ruck at the normal South Posh from 5:45 -6:45AM. Then, I will be Qing the Fog. We will be moving and touring many areas of the Parklands. No coupons required but gloves are recommended. SYITG! -Meter Maid
Bodies by Rico never lets anyone down and in this case what sounded like a great idea ended up being exactly that. How can you go wrong with murder bunnies, WMD (modified), thrusters and copperhead squats? Pax – Jitterbug (R), DryRub, Jimmy Neutron, Edward Scissorhands, Double Down (R), Schlitz, Little Jerry (R), Jewel, Stick Up,Continue reading “BB – 12-30-20 – Uncle Rico – Bridge at Poshlands”
PAX: Jitterbug – RIceman – RPew Pew – RAntBob RossEndoLady Bird – RDrysdaleStick UpPit StopMethane 👻Q Mosey to the parking lot, COP:SSH, Imperial Walker, Mountain Climber, Abe Vigotas, Down Dog, Runners Stretch, Arm Circles Mosey to the Bridge, Thang 1: SEVENSOn one side of the bridge start with 1 exercise. Travel across the bridge toContinue reading “10/31/20 BB: TheFog @ The Posh – Methane’s String of Pumpkins”
Going into GrowRuck, I really wasn’t sure how my body would feel so I held off any near term Qs. When I saw the opportunity to Q the Fog, I jumped on it. It was hard to believe that less than a week ago, I worked with 99 other HIMs to complete a 15+ hourContinue reading “BB- The Fog 10/17/20 – Meter Maid Q”
Bringing a workout to the fine gentlemen of the Posh for the first time tomorrow morning. We’ll cover the important stuff… cardio, upper body, lower body, and core. Keeping it simple yet difficult. SYITG -Handbook
I was super pumped to be back out a Posh and was honored to lead a fine group of 17 PAX for an awesome morning! PAX: Jitterbug (R), Schotzie, Stick Up, Bob Ross, Nino, Ladybird (R), Huggies, Buzzsaw, Mr Hat, Doubledown (R), Ripple, Dynomite, Sweet Tart, Deep Dish, Pitino, Bull Rider, Sadie (Q) My originalContinue reading “7-27-20 BB – Incubator @ Poshlands”
Really looking forward to getting back out to the Incubator and leading the fine Poshy HIMs! It’s been awhile since I have posted at Posh. We will be exploring all of the wonderful sites the Posh has to offer together. We will make our way around that fine egg lawn as we take a rideContinue reading “7/27/20- Preblast: Sadie Q – Incubator @ Posh”
Another great morning at the Posh and was glad to see the HIMs ready to go. PAX (10): Huggies, Nino, Dynomite!, Stick Up, Little Jerry (R), Bob Ross, Mr Kotter, Dry Rub, Nice N Slow, Double Down (R) (Q) Weather was steamy as we moseyed a short distance to the lot for the COP: SSH,Continue reading “Back Blast 7.15 – The Bridge @ The Poshlands”
Join me at the air-conditioned, lush grounds of the Posh. We will get a full body beat down and get better! No coupons needed. SYITG!
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”
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”
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”
Thanks to all the HIMS that came out. Had a beautiful morning to get better and made sure our chest and shoulders were ready to throw that pigskin next week and get prepared for the Elf on the Shelf to arrive to make sure the 2.0’s are behaving. PAX Airball, Lady Bird (R), Buzzsaw, Jewel,Continue reading “BackBlast 11/20 The Bridge @ The Posh”
Join me as I take the PAX down memory lane looking for that mountain.
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”
Come get your weekend off to a good start. In support of Bulletin, there is a good chance you may see a “Bulletin” board with a strong diet of running and Merkins. SYITG! -Meter Maid
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”
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”
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”
It is crazy how much F3 (3 AO’s) and myself have grown over the last 2 years. F3 has challenged me physically, mentally, and spiritually and made me a better father, husband, and friend. Still remember the conversation I had with StarChild and him not accepting my excuse. I challenge all PAX to push the personContinue reading “BB 8/26 – Uncle Rico @ North Posh – 2 Year Postversary”
As we wind down the week and finish up what I believe to be a successful Q School, we had one final workout at the Poshlands on Saturday. With many of the PAX having already been to another workout earlier in the week I wanted to show some variations of exercises and how to incorporateContinue reading “Q School at the Fog”
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”
Come join me in The Garden as we adventure the HILLS. It is going to fun.
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”
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”
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”
Come join me at Bayside in the gloom. Needless to say I feel like Jessie Spano and hope Kelly Kapowski makes a visit.
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”