Category Archives: #Louisville

Attention Early Birds! Come out to Long Run Park starting at 0500. I promise you will get better and younger at the same time. SYITG!

With the M out of town for a few days I wanted to really get after it and give the PAX an old fashioned beat down. Conditions – frosty mid 20’s Gear – Broncos fanny pack. I’m no fairweather fan. Ride or die in Orange. Q – OJ PAX – Vincent (R), Kilo, Shyster, Handbook,Continue reading “11/16 Backblast the Ruiner”

PAX 13 Backflop, Capt. Crunchberry, Fructose, Jolly Rancher, Le Pew, Giselle, Pelican, Abacus, Dauber, Mama’s Boy, 2.0s( Trekkie, Bus) Rocky Q. Short mozie to the front lot for a warm up of grass grabbers, SSH, Downward dog, Michael Phelps, merkins, big boys, & burpees. Mozie to the back lot for some dodgeball F3 style. 3Continue reading “Rocky Q The Nest 11/16”

Just to make sure we had at least 2 Pax at the Posh on Saturday we decided to co-Q. Jitterbug will make you run… Iceman will make you jump and lift … it will be fun… SYITG

Never fear Poshies, Iceman and Jitterbug are here.  Join us at The Fog for a typical full body Beatdown, SYITG

Q: Diablo PAX: (13) Face, Number 2, Jitterbug, Iceman, Valdez, Airplane, Dauber, Wildflower, Jolly Rancher, Plumb Bob, Viking, Soft Top, Diablo Introduction PAX gathered at the Norton Commons Amphitheater for a cold morning workout. As some in attendance learned for the first time, YHC doesn’t see very well on a normal day, and is essentiallyContinue reading “Diablo #BackBlast from Pleasantville 11/15/19 – “Thou Shall Not Stand Around””

The M has been out of town for a few days so I’ve been on daddy duty and she’s back tonight so I’m ready to get back in the gloom. Let’s get after it old school style in the morning. AYE! Syitg – OJ

PAX: Yoshi, Vincent (R), PK, Weedwacker, and SnowDay (Q). Weather: Clear and 16 degrees. We started off with a easy mosey around the circle followed by SSH’s and Toy Soldiers. After a few minutes of stretching, we were off. Knowing that is was going to be cold I wanted to keep everyone moving the entireContinue reading “Back Blast – The Tank – 11/13/19”

Pax (12): Fall Guy (Respect), Tammy Faye Baker, Fergie, Hamm, SumpPump, FloJo, Fridge, Lionel, Handbook, Blueprint, Wham!, Glen Ross Q Conditions:  28* feels like 23 Week 4 of the Friday BlackOps at Mary T and really loving this location.  Very similar to the O, but more tightly compact with 9 hole golf course, reservoir trackContinue reading “11/15/2019 Mary T BlackOps BackBlast”

The Gloom has a good way of bringing things out in people. Effort. Digging deep. Finding that you can push yourself beyond your limitations. That’s the 1stF. The Magnet. Then there’s the part where you get to know guys on a deeper level. The stories we share with one another as we do a warmContinue reading “11.12.19 Peggy Baker Park B.O. – BB – BigBird Q”

My first time at PWVFD as the Q…this spot makes for a killer WO so come out! I was determined to get in a WO for the PAX that would warm them up quickly. So let’s get right to it… PAX: Pelican, Wildflower, Fungi, Flip Flop, Gisele, Brown Water, Captain Crunchberry, Backflop Q Mosey’d aroundContinue reading “BB 11/14/19 PWVFD BO”

I respectfully suggest that YOU should join me at Pleasantville tomorrow morning for exercise-type activities. It’s been awhile since I’ve been to the high-rent district. While the real estate is expensive, the workout will be free of charge. As always, you can expect a full-body workout from YHC. When: 11/15/19 at 5:30-6:15 am Where: NortonContinue reading “Diablo #PreBlast for Pleasantville 11/15/19”

Close the work week out strong tomorrow out at Vets. It’s going to be cold, but we’ll warm up quick & if you’ve ever been to one my Qs at Vets you know I like to use the hills…this won’t change tomorrow. What will change? You will get better. SYITG. Nino

Come get your blood flowing and adrenaline pumping at the Peewee Valley Fire Department BO tomorrow @ 0530. Trust me, the PAX won’t be cold after this WO gauntlet. We will be on our feet in constant motion with a mixture of agility and coupon work. Oh and make sure you study your alphabet beforeContinue reading “PB Thursday 11/14/19 @ 0530 PWVFD BO Backflop Q”

You will have to move fast to keep the bear from eating you during this workout.  If we cannot run faster than the Bear, then we might have to use a BLIMP to get away.  Come out in the morning to see if you can eat the bear.

Tomorrow morning we will be ramping it up a bit and incorporating some ruck work into our workout. Bring your ruck, some gloves and running shoes! SYITG

Signed up to Q this about two weeks ago.  Don’t remember exact temperatures that day but I know I was wearing shorts and  a tank.  WTF? I have worked out in sub-zero temps in my F3 lifetime but it seems like my body had a chance to work it’s way into it.  Going from 65Continue reading “Backblast Heavy Blender at the Mutt 11-13-19”

Pax: Charolais (r), Fanny Pack (r), Grandpa Bear (q) Getting ready to head out solo, Charolais rolled in and we moseyed to courtyard. Gave disclaimer as we began to mosey. Grass grabbers ic Right side grass grabbers ic Left side grass grabbers ic Hillbilly walkers ic Calf/leg stretches Cobras SSH ic Mosey to coupons MerkinsContinue reading “11/12 bayside backblast”

HIMS, Come out to The Bridge in the AM for a Malito Mash Up aka the mooseknuckle aka the malito frito…its gonna be 17 degrees, layer up.  We will do some running and some bodyweight training.  Bring gloves.

Pax: Catfish, Jitterbug, #2, Nino, Huggies, Dunphy, Ladybird, Milton; Q-Iceman Disclaimer and F3 Credo, leave no man behind but leave no man where you find him. Mosey to bottom of hill for LOP (line of pain/warmup) Arm circles, knee grabs, butt kicks, high knees Mosey back to top parking lot COP Grassgrabbers, Downward dog, stretches,Continue reading “Backblast 11/11 The Silo at North Posh”

Q: Diablo PAX: (11!!) OJ, McAfee, Tron, Wham!, Handbook, FloJo, Whitney, Digiorno, Violet, Tammy Faye Baker, Diablo CONDITIONS: 22 degrees; 15 mph wind; snow cover – it was cold. I dressed appropriately. INTRO This time of year is when I think our workouts become the most fun and memorable. Yes, some can be hard toContinue reading “Diablo #BackBlast for Bag of Wrenches at The O 11/12/19 (“But this workout goes to 11.”)”