HIMS 1 Side Swipe (R)2 Donovan3 Maytag4 Twister5 Beans6 HBK7 Lumbergh (R)8 Paul Blart9 Sewanee10 Flexseal11 Miranda12 Lights Out13 Lightfoot14 depends (Q) Warm Up Disclaimer, Merkins on my MF down, mosey to SECC right lot SSH/GrassGrabbers/ToySoldiers, mosey to SECC left lot HillbillyWalkers/ImperialWalkers/AbeVigodas, mosey back to SJUMC Nuclears Backside/Back Lot (no coupons) -DORA (STABLE): Squats, T-Merkins,ContinueContinue reading “BB|12.5.24|Stable| depends(Q)”
Category Archives: #Louisville
12.5.24 Pre Blast: The Moonshiner @ The Boondocks-BigBird Q
What is our mission? What are the 5 core principles? What if I show up and have an injury, ailment and/or shortcoming? Where can I go to get fresh ideas to throw out a unique beatdown? I’ll have answers for it all tomorrow as Q School week continues on! No coupons; just a voice recorderContinueContinue reading “12.5.24 Pre Blast: The Moonshiner @ The Boondocks-BigBird Q”
PB|12.5.24|Stable| depends(Q)
Q-School Week continues tomorrow @ the Stable. We will explore common exercises utilized in the gloom, hit some of the sites at the Stable, and mention the Core Principles. Dora, EMOM, AMRAP, Tabata, Nuclears, 7s, Captain Thor. The Backside, the Paddock, the Beach. Maybe Bed, Bath, & Beyond, I don’t know, I don’t know ifContinueContinue reading “PB|12.5.24|Stable| depends(Q)”
PB – Huey Q @ The Bunker – Tyler Park – 12/4/24
Pop Smoke! Tomorrow we’ve got Huey inbound to the Bunker at Tyler Park. LZ is HOT. The Devil Dog himself says coupons are needed as we patrol four corners. Don’t be a jabroni. SYITG!
12/04/24 – The Foundry at the County – Meter Maid Q
It’s Q school week so YHC will be leading. We will walking through some finer points of Qing while also showing that a workout can be very simple. Bring a ruck and/or sandbag. We will go slightly off campus. And don’t worry, I’ll bring some extra rucks and sandbags to share. It’s all about gettingContinueContinue reading “12/04/24 – The Foundry at the County – Meter Maid Q”
BB, 12/3/24 Bayside
Q School Week. PB included Steps 1, 2, 3, and 4. Mark 4 as completed. Step 5 (Beach Body, Cattle Chips, Crack Attack, Grandpa Bear, Little Foot, Uncle Lousi, YHC) assembled in the crisp 24 degree gloom. Step 6 – Went thru the basics – Mission, Core Principles, Disclaimer. Mosey to COP Step 7 -ContinueContinue reading “BB, 12/3/24 Bayside”
BB: One Star Q – The Loco – at the County – 12/3/2024
5 PAX braved the cold and went to Q school at the County and broke a sweat this morning ITG. They put the hammer down on the Mt. Mercy mile and Uno-Dos-Tres’d their way through a Dora with a Triple Century bonus round…and the Turtlebox speaker belted our bangers all morning. Good work brothers!
12/3/24 – Bayside – Q School PB
Q School in effect this week. YHC has the lead for the The Max. Step 1 – Sign up for Q and update calendar. Check Step 2 – Plan WO to inspire and teach. Check Step 3 – Write PB to challenge HIMs to join at Bayside @ 05:30 am. Check Step 4 – ExecuteContinueContinue reading “12/3/24 – Bayside – Q School PB”
12/02/24 – Meter Maid Q- BO Oldham Reserve Site in LaGrange
Calling all Oldham County pax & beyond! Come join us at the newest BO location (see link below) to get your December and week started off right. Start time is 0530! There’ll be lots of running to keep us warm and plenty of stops along the way for various exercises. Bundle up, bring your gloves,ContinueContinue reading “12/02/24 – Meter Maid Q- BO Oldham Reserve Site in LaGrange”
BB: Diane Dukes Q at the Patriot – 11/30/2024
3 PAX braved the cold for a great @Diane Dukes Q at the Patriot. Running, manmakers, and weighted lunges were all in the mix. One PAX even wore shorts to honor our Q (ok, that is not the real reason. The truth is that @Patty is an insane person 😉). A great Q from aContinueContinue reading “BB: Diane Dukes Q at the Patriot – 11/30/2024”
PB: Diane Dukes Q at the Patriot – 11-30-2024
Calling all HIMs! Diane Dukes is coming to the Patriot and he is bringing his shorty shorts with him! He is braving the cold to ensure we work off our Thanksgiving. Come one, come all! Mr. Dukes sends the following message: Come on out to the Patriot Saturday morning for a Q by Dukes,ContinueContinue reading “PB: Diane Dukes Q at the Patriot – 11-30-2024”
Pre-Blast – Thanksgiving Day Buffet at The County – Jolly Rancher Q – 11/28/2024
Yes, you read that right…the best day in the world is finally here! We’re going to celebrate things the right way as we’ve done the past few years at The County. That means we’re going to have all of the food choices that you love to smash down your piehole during Thanksgiving. You want mashedContinueContinue reading “Pre-Blast – Thanksgiving Day Buffet at The County – Jolly Rancher Q – 11/28/2024”
Backblast – Avenger @ The Patriot – 11.23.2024 – Captain Crunchberry Q
I had about 6 weeks to prepare this weinke. Xerox reached out early October to see if I could grab a Saturday at The Patriot. The 23rd was the lucky date.I had published a pre-run option, to which all the Patriot folks were clearly afraid of, because no one showed up. So I started withContinueContinue reading “Backblast – Avenger @ The Patriot – 11.23.2024 – Captain Crunchberry Q”
BB – Turkey Tom Q at the Patriot – 11/27/2024
Year 3 of the F3 Turkey Trott and I still find it amazing guys will get up early to work hard and burn off the upcoming calories from Turkey Day. We started right on time with an exchange of fist bumps, Christmas music on high, and your Q dressed as a Turkey. Instant energy. ReadyContinueContinue reading “BB – Turkey Tom Q at the Patriot – 11/27/2024”
11/27/24 The Bunker @ Tyler Park
MAKE WAY FOR DUCKLING. Tomorrow at Tyler Park come prepared with Coupons, Running shoes, and a desire to get better. Your Q Duckling will take care of the rest. SYITG!
PB – 3rd Annual Turkey Tom Q at the Patriot – 11/27/2024
Well, well, well… Turkey season is here and have we forgotten ole’ Turkey Tom? As is tradition, Turkey Tom will be sure to join the Pax in our 3rd annual Turkey Trott around LaGrange. To reminisce on our first outing, below is the picture us helping out a stranger with their car stuck on theContinueContinue reading “PB – 3rd Annual Turkey Tom Q at the Patriot – 11/27/2024”
PB- 11/27/24- Huey Q – The Foundry at the County
Calling all pax – can you spell what YHC has cooking? A heavy tabata with your favorite coupon – check Swole before Thanksgiving – check check Don’t worry he will also bring some dumbbells and rucks plates as well. Go time is 0530. -Huey
PB The Cliffs @ The Garden 11.26.24 – Wide Right Q
Looks like it will be a nice cool morning at The Cliffs at The Garden tomorrow, got the workout ready and just need your presence! Will use coupons on site, bring your usual gear and be ready to start your day conquering a couple hills. Grab a friend and SYITG! Wide Right
11.25.24 – BO Oldham Reserve Site in LaGrange – Kitty Litter Q
Calling all Pax of Oldham County & beyond! Come join us at the newest BO location (see link below) to get your week started off right. There’ll be little running , but lots of traveling nonetheless. Bring your coupon and can-do attitude: https://www.google.com/url?q=https%3A%2F%2Fmaps.apple.com%2F%3Fll%3D38.392792%2C-85.381442%26q%3DDropped%2520Pin%26t%3Dm
Jolly Rancher Q – The Minuteman at The Patriot – 11/27/2024
It’s been a while since I’ve hung out with the PAX of LaGrange and surrounding areas. Looking forward to seeing some of the old faces and meeting some of the new. Weinke is still TBD – but bring a coupon just in case. Go time is 0530. See you there. Jolly Rancher out!
BB: Captain Crunchberry Q at the Patriot – 11-23-2024
9 PAX joined @Captain Crunchberry on a voyage beyond the edges of the map, where there be monsters (and glute exercises)! The good captain left us free to chart our own course between rounds of exercises. Some chose distance, others hills, and still others a shorter path. We are all stronger men, especially in theContinueContinue reading “BB: Captain Crunchberry Q at the Patriot – 11-23-2024”
BB|11.22.24|🚁@ VETS| depends(Q)
HIMS 1 Flexseal2 Maytag3 Steve O4 Lightfoot5 Sewanee6 Lights Out7 Montezuma8 SquareD9 Weblow10 Caitlin Clark (C squared)11 Tall Tale (R)12 Tony Malito13 Lockbox14 Toad15 depends Q WARM UP SSH, Grass Grabbers, Toy Soldiers, Hillbilly Walkers, Imperial Walkers, Abe Vigodas, Gangster Leans, Flamingos, Knee to Chests. Sprinkled in some merkins and moseys. THE WORK Station 1:ContinueContinue reading “BB|11.22.24|🚁@ VETS| depends(Q)”
Preblast – Avenger @ The Patriot – 11.23.2024 – Captain Crunchberry Q
Tomorrow we will put in a little work to prep for the week ahead. We will work those big muscles needed to climb up from the basement, or into the attic to fetch decorations. We will put the arms to work to be ready to carry those decorations. We will climb the ladder to reachContinueContinue reading “Preblast – Avenger @ The Patriot – 11.23.2024 – Captain Crunchberry Q”
11.21.24 PB Defender at The Patriot
Don’t let a little cold and ❄️ stand in the way of reaching your goals! We have a special one lined up that you won’t want to miss! 🚨🚨 3 YR POSTAVERSARY ALERT 🚨🚨Friday at The Patriot, the one and only Rip Van Winkle will be celebrating three years in F3. From the mouth ofContinueContinue reading “11.21.24 PB Defender at The Patriot”
PB|11.22.24|🚁 @ VETS| depends Q
Bringing that heat this Friday to The 🚁 @ The VETS! Plan for a warm up, some moseys, some DORAs, and some rounds of work. No coupons necessary. We honoring that former site Q and celebrating that new one. JAMS will be provided and (coming from @WaxOn’s playbook) all come from movies that are dependsContinueContinue reading “PB|11.22.24|🚁 @ VETS| depends Q”
PB – Husky Q – at The Garden – 11/21/2024
Time to start work on my old man strength so I’m running a tough, heavy workout which will include the big boy Turkey coupons and a ride on the pain train. Come out and experience some discomfort!
24.11.20 BackBlast – The Range @ The Patriot – Honeycomb Q
Today is World COPD Day. Awareness that we need to take care of our body and our lungs. You ever have that moment in your life when you kind of have a plan that seems right and thats what your gonna do, but then life and or your body kind of throws you a curveballContinueContinue reading “24.11.20 BackBlast – The Range @ The Patriot – Honeycomb Q”
PB- 11/20/24 – The Foundry at the County – Swag Q
YHC will ruck/sandbag workout at the Foundry. Bring your ruck and/or sandbag. Meter will be bringing extras to share as well. Swole time is 0530. And for those so inclined there will be pre run of the County Loop at 0500. -Swag
BB: Steve-O’s 500th Postiversary Q @ The Stable 11/19/24
Mother Nature tried to run some interference today on my setup but we made it work. What was supposed to be a “Chaos Starfish” Heavy, but it became a “Chaos Banana”. Instead of keeping the crew tight in the large parking lot, we used the front (Paddock) portico and the rear (Backside) portico for someContinueContinue reading “BB: Steve-O’s 500th Postiversary Q @ The Stable 11/19/24”
PB Crowdstrike Q – The Bunker @ Tyler Park – 11/20/24
Attention. ATTENTION. Crowdstrike has the Q at The Bunker tomorrow. The man says you better bring your coupons and you better be ready for REPS. We’ll See You In The Gloom, won’t we?
F3 Louisville 