Category Archives: #Louisville

We will be building a pyramid of greatness at The Vet tomorrow morning. Not this one specifically, though it’s pretty great. Bring a coupon and maybe have an extra serving of protein tonight. SYITG Diablo

Garden party at Posh. Coupons. Gloves. Running shoes. Be ready to work at 0530. Let’s GO!

Thanks to all who joined me at the Abyss Monday Morning. It was a beautiful Star filled sky, but as always DARK; So much so that I got Back Flop and Flip Flop mixed up; My Bad HIM, what can I say; Im old PAX- Jitterbug (QIC), Mr Hat, Bob Ross, Flip Flop, F Stop,ContinueContinue reading “Backblast The Motivator at the Abyss 1/4/21”

We will work out. It’s still shorts weather. Wear gloves. Tomorrow. 0530. Long Run Park. Park by the basketball court. SYITG.

Gisele is bringing the shake to the Agony for a glove wearing, cinderblock needing, 5:30 start in the shadows of the hoop-less backboards. I promise we will not start with 75 SSH. We will build muscle…together.

7 PAX turned out despite the 93% chance of rain. All rain drops pushed through prior to 0530 and the PAX remained dry. PAX – Double Down (R), Valdez, Hush Puppy, Meter Maid, Honey Do, Flip Flop, Abacus Q We began with an easy mosey around the property and some COP with Nuclears (starting withContinueContinue reading “BackBlast – TheLoco 1/5/21 Abacus Q”

05:30-06:15 Bayside , Collins High school, Shelbyville Using columns, curbs, asphalt, bricks, and yard markers come prepared to stretch yourself out from your fingers to your toes. Its going to be warm so don’t over dress. No additional weight needed. SYITG GpB

You won’t be cold long. After a quick mosey wind sprints will begin followed by burpees then more sprints and burpees and more. When will we stop? Maybe when someone splashes merlot…or maybe not. Let’s get better! SYITG

Bring your gloves and your coupon to The Boondocks tomorrow. Upper body tabada with some wind sprints thrown in to make sure we stay warm. Giddy up!

Last week The Garden capped an historic 2020. Tomorrow we turn the page to 2021 where sights are set on even higher mountains. I have a special something to start it off right. You have to be there to see it. Bring everything. SYITGarden Domino

This is my coupon. There are many others like it, but this one is mine. Without me, my coupon is useless. Without my coupon, I am useless. Come on out and get better on the glorious grounds of Le Mutt. We take things seriously, but not too seriously.

PAX: CochranDollar ShortDynamiteAbacusMotor BoatBackflopSchlitzBuzz SawStick UpGreenwich (R)Gabba GabbaLe Pew (Q) Although there were a few PAX that arrived shortly after 0530, we began with a brief disclosure, a count of those present, then got right into it. COP: Michael PhelpsToy Soldiers: 15 in cadenceSide Straddle Hops: 50 in cadence The Thang: It was 25 degreesContinueContinue reading “Le Pew’s BB from The Incubator @ Posh – 1.4.2021”

Join me tomorrow morning 1/5/21 at The O for a full-body, but core-focused, workout. No coupons needed. Just show up ready to move and to work. SYITG Diablo

After 231 burpees in the Abyss yesterday, today was going to be all about those legs. PAXCharolaisGrandpa BearPooh BearBirdieFiring PinSluggerBanana BreadAerobieNan MooreYHC (Q) I gave the disclaimer and we took a mosey around the parking lot. Pooh Bear shot off like a rocket and only looked back a few time to ensure we were stillContinueContinue reading “BB Squid Q – BO @ Bayside 01.02.2021”

Watching the weather and recognizing the date, I knew this was going to be a “We don’t get up for easy” kind of day. After ringing in the new year with the wife and kids, I headed off to bed for a few hours of sleep. When the alarm went off, it didn’t take longContinueContinue reading “BB Squid Q – Gladiator @ The Abyss 01.01.2021”

It’s the first Monday of 2021, if you’re planning on coming to North Posh for the first Monday of 2021, be ready for a lil “Beast Mode” & a lil “Run Mode”. In preparation for the WO… NEED: a coupon OPTIONAL: gloves (it’ll be sub 30 degrees, but your call)headlamp SYITG. – Nino

Big Mo will be rocking tomorrow morning with good tunes and muscle building movements. If you have a Sandbag, bring it. If not, bring a Coupon and/or Ruck. Please wear gloves and bring a friend. SYITG Early Birds Get WORM

PAX: Fallguy (R-Badass), Digiorno Q Weather: Cold and Raining, Fallguy gave the weather the crazy eyes and said “Is that all you got?” It actually started raining harder and then the wind started blowing. We both grabbed coupons and headed to the Forktchy Bank VIP Pavilion. Thang 1. Tabata 40sec work, 15sec rest, 4 cycles,ContinueContinue reading “1/1/2021 BlockOps The 06 #F3Counts #NewYearsDay”

You won’t need a coupon, but running shoes and gloves are a must for tomorrow at Posh. We will be climbing a really tall ladder around the perimeter of the egg. If you don’t know how “The Incubator” got it’s name, you will after this WO. Giddy up!!

Monday sort of feels like the first official day of the New Year from a reality standpoint. Holidays are over and it’s back to reality. Back to the business of taking on each day and kicking it in the teeth, and getting better. We will do just that at the Motivator. I will keep usContinueContinue reading “PreBlast The Motivator @The Abyss 1/4/21”

Slack was extraordinarily active last night as PAX from all over F3 Louisville threw out options for pre-Fog workouts…Rucks, Murphs, Ruck PTs, leisurely walks, etc.  It seemed everyone wanted to be a Posh on Saturday morning, but I wasn’t sure if anyone actually wanted to be at the Fog workout.  I arrived a little early and saw aContinueContinue reading “Back-Blast Saturday 01-02-2021 – The Fog @ Poshland”

I’m not going to talk about what exercises we did or did not do. There were probably more we didn’t do than did though. Today’s workout served as both the last workout of the year and the last workout at the Station as an official AO. I wanted to end the year right and haveContinueContinue reading “Backblast 12/31/20-Pelican Q at the Inferno”

I’m looking forward to Qing at the O again tomorrow. We will kick off Jan 2nd with a great WO. We will be moving the entire time. Expect a fair amount of running and PT. No coupons necessary. SYITG, Backflop Q

Posh is gonna be poppin’ on Saturday morning 0700. If you slept in this morning instead of posting, The Fog is a perfect chance to get your F3 year started right. If you posted this morning…well…still come out tomorrow. Full body workout, high tempo, some running, no coupons, wear gloves. SYITG.-Dauber

PAX: Lucky CharmsFOCKERJolly RancherMeter MaidDauberSump PumpHeimlichHush PuppyPelicanLe Pew (Q) This is how I remember this WO: I stepped out of my car into the 35 degree pouring rain and heard Jolly Rancher gleefully exclaim, “Le Pew, I hope you have The Boondock’s flag on you because we don’t have a flag to plant for theContinueContinue reading “BB from Wisteria @ Pleasantville with Le Pew”

Come on out to PVille tomorrow AT 7:00 AM for a cardio HIT. No coupons necessary. We’re going to hit the Amphitheater steps, the lights around the loop, and never be cold. Happy New Year!!

PAX: Honey DoAsian Zing (R)Bulletin (R)Iceman (R)Mr. HatBug BirdLe Pew (Q) It’s the last WO of the year and I wanted to complete a collective goal of performing 100 flutter kicks in cadence nonstop since January 2nd. This goal was inspired by Iceman who always outlasted the PAX in flutter kicks every morning. Throughout theContinueContinue reading “LePew’s BB from 12.31.20 The Agony @ The County”