Category Archives: #Louisville

We will sweat out all the toxins from this weekend. We will lift some stuff, we will run some and of course listen to some music. Coupons or sand bags are needed. SYITG!

Start your week right and early. Join us in the Abyss 0500. Bring a coupon and a friend. See you at the basketball courts, Long Run Park.  

Need to know: Running shoesGlovesWork ethicThe Bridge SYITG

Grab a coupon, grab a friend and start the week with with a full body beatdown. See you at the statue!

We will be tackling a full body workout tomorrow at the County! Bring a coupon, running shoes and a friend. See you at 0700.

Digging deep for this one. No coupons needed tomorrow. We shall see how this works out. I can promise it will be slightly, not much, but slightly more organized than The tank with Kilo. Bring a friend. SYITG!!

Running shoes, gloves, and a smile are all good things to bring to Pleasantville ITG. We will run loops around the main square with some PT tossed in for good measure. Start October off on the right foot. SYITG!

No better way to start your weekend and a new month than getting baptized at The Garden. Coupons in stock will be used so you just need to show up and I’ll take care of the rest. Bring a friend and SYITG! Wide Right

This might be your last chance to push yourself in the 2021 IronPax Challenge. 5:00am start! 52:30 is the countdown time (working towards total reps/cycles…not time). That means our warm-up will be: 1 x Side-Straddle-Hop, 1x Grass Grabber, 1 x Toy Soldier (but only right arm to left leg so we can fit it allContinueContinue reading “Pre-Blast 10.01.21 – IPC Week 4 @ Abyss (Kitty Litter Q) 0500-hrs”

Be ready to work. We will be honoring all the hard working farmers bringing in the harvest this time of year! It will be work, so bring your coupons, gloves and running shoes! Like the farmers the day starts early at 0530. SYTIG

Always a pleasure to lead our PAX at The County! Come on out, bring a coupon, an FNG and experience what a WILDflower can do for you. SYITG!

Weather: high 60s Pax: Harry Caray, Sump Pump (R ), Part B, Handbook, Russdiculous, Pork Chop, Motorboat, Jolly Rancher, Sweat Shop, Fergie (Q) COP: Short lap and the usual (SSH, Grass Grabber, Runner’s Stretch, etc) Thang 1: Man-maker 11s We did 11s on the tennis courts. Side 1 was a deconstructed man-maker (so, first roundContinueContinue reading “9/28/21: BB – BoW @ the O”

Pax: Overflow, TimeShare, Holy Roller (R), Hush Puppy Q Conditons: 64° partly cloudy Gear: Coupon, Gloves, Running Shoes. I pulled up to the County and hopped out to scope out the area. I knew this beat down only required 94 feet so we kept things simple and utilized the parking lot. Disclaimer was given andContinueContinue reading “BB 9/25 Hush Puppy Q – The Nest at the County”

Not much better than starting a Monday morning at the original Beast Mode AO, North Posh. Today, we kept it simple, kind of… 7 PAXNinoHuggiesMinnowDiane DukesVikingCatfishJewel Q 6 Exercises and a run to the bottom of the yet to be named front hill. 50 Reps of each1. Weighted Step Ups2. T-Merkins3. Curls4. Squats5. X-Factors6. BDEContinueContinue reading “BackBlast 9.27.21 – North Posh w/ Jewel”

The Honey Do list for tomorrow will be focused on three areas: legs, core and, back. Intensity will be set by you, expect moderate running. I’ll bring a ladder so that you can challenge yourself to go higher. Running shoes and a coupon required. SYTIG  

Weather: Low 60s Pax: Pork Chop, Glen Ross, Back Draft, Buschh, Deuce, Bloody Mary, Tiger, Splinter, Soft Top, Wham, Ynot, Ball Boy, Pope, Peeping Tom, Larry Flint, Ronny Beaver, Windshield, Wham-O, Fergie (Q) COP: Circle up for the usual – SSH, down dog and runner’s stretch, etc, etc Thang: 1 – Mutt Mile – outContinueContinue reading “9/23/21: BB – Extender @ The Mutt”

I did this at the Mutt a month or so ago, and was rated a solid 2.3. You will need a coupon tomorrow, and gloves are also a good idea. Other types of weight can work, but a coupon will probably be the best. No distance running tomorrow.

Bring a ruck if you have one, if not a coupon will work for you. Legs, running and core are on the menu. SYITG Pelican

Tomorrow morning at 5:30 we will take on week 4 of the Iron Pax Challenge. As we always say, last one best one! https://f3greenwood.com/2021/09/23/ipc-2021-week-4-maryannes-mayhem/ This will be a rep based workout with the goal to complete as many reps as possible in the alloted time of 52:30. 200 Curls175 Squats150 overhead presses125 Kettlebell Swings100 Merkins75ContinueContinue reading “PB The County IPC Week #4 9-27-2021”

Keeping it simple tomorrow… but that don’t mean easy. Coupons and running shoes and the desire to work hard. SYITG- Jewel

Bring your coupon, gloves and running shoes to the County for a high heart rate, hour long, full body beatdown. SYITG.

At The O tomorrow we venture to a far away land. No coupons. Lace em’ up! SYITG! Russ

I have not been to the Foundry in awhile …. And now I know why I miss it.  I love the heavy workouts and they are ones that you can do anywhere.  What’s even better is when you have few good HIMs who can join you for a beatdown!  This week must be monsoon weekContinueContinue reading “BB 9/22/21 The Foundry at the County – DeVitto Q”

PAX: 4 AirplaneDot (Welcome Back)Asian Zing (R)Crock Pot (Q) Weather: 46 deg F, 92% RH Disclaimer/FNGYHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on your own free will. This will likely be a high intensity exercise,ContinueContinue reading “Back Blast 24-Sep-2021 Friday Wisteria at Pleasantville 05:30 Crock Pot Q”

Great weather for three battle-hardened Pax. Not sure which was harder, the working out part…or counting the exercises up to 50 total (having to count within reps, having to sprint after two minutes, having to run between thangs, having the EMOM countdown, etc.). But done was gotten. Finished with a very short Mary. G’job men.

Pax FockerMr. HatF-StopKitty LitterHush Puppy (Q) Conditons: 59° Light Rain Gear: Coupon, Gloves, Running Shoes. I pulled up to the Abyss at 4:50 and hopped out to scope out the area. Ive been to 3 work outs at the Abyss and it seems to be pretty expansive. With that said I knew this beat downContinueContinue reading “BB 9/22 The Abyss ‐ Hush Puppy Q”

I’m stoked for my debut Q at the The Chopper tomorrow! I’ll bring the tunes, you bring your coupons and we’ll dance. Come with a “can do” attitude and we’ll get a good beatdown in to get your weekend started right! SYITG – WF