Category Archives: #Louisville

Come out to the County and see what the Ghost Q has planned. He will be sure to remind us what the Foundry is all about. Bring gloves and a coupon just in case.

It was a gloomy morning at North Posh on Monday. But, I think in the end it is a perfect time of the year to get out and get better with this group. It’s not too hot and not too cold. Like many of you, I have a hard time posting on Monday. Sunday NightContinueContinue reading “Back Blast – Ghost Q – The Silo @ North Posh – 10/26/2020”

I put my name on the calendar a couple of months ago for a Birthday Q not realizing is was Ghost Q week.  The Site Qs decided to let me run with it anyway even though I post at the Boondocks every week.  I entered wearing a mask and cape while playing creepy music.  I’mContinueContinue reading “Back Blast – Ghost Q at the Boondocks – 10/27/2020”

BoW Ghost Q has been set for weeks and while I typically get some insight into what’s in store from the Q, this particular HIM is keeping secrets. Don’t be scared. Gloves recommended, no coupon. SYITG! – Russ

As I stated in my pre-blast, watch out for that 5:25 train that stops in front of St Als. I went the back way to make sure I avoided the train, but much to my surprise, it had moved and was gone at 5:25 allowing for the PAX to get to The County in perfectContinueContinue reading “BB – The Agony @ The County 10/22/20”

Well I looked at the calendar and said “Hey Ghost Q, how about a little info, you know, about the workout.”  And the Ghost Q said “There will be limited running and you will need a coupon, and when the workout is complete, you will have a full body burn and limited oxygen in yourContinueContinue reading “PreBlast – The Cliffs @ The Garden 10.27.20 – Ghost Q”

I wasn’t necessarily intending to be the Ghost Q for today, but it all worked out that way. Harbaugh put something out on slack a month or so ago looking to fill Q spots and I signed up to Q today. Little did we know it would be ghost Q week and I was listedContinueContinue reading “BB – The Motivator @ The Abyss 10/26/20”

Your Tuesday Ghost Q is coming in to the County hot tomorrow morning for the Loco. Wear your gloves, bring your running shoes, and be prepared for a fun game of the 12 Days of Halloween. SYITG. -Ghost Q

Ghost Q says no coupons tomorrow. Bring gloves and to be ready to run (away from witches and ghouls). SYITG.

It was a chilly morning at the Fog and the crowds were filling the egg lawn.The was becoming a bit concerning because of a fan-favorite (not really) exercise that was being resurrected by YHC. Once the clock struck 0700, we circled up and got some stretches in. Halfway through the warm up the last ofContinueContinue reading “10.24.20 BB The Fog @ Posh”

Q: Diablo PAX: (13) Violet, Vincent, Motor Boat, No Nuts, Russdiculous, Vacuum, Plumb Bob, Cousin Eddie, Tool Time, Tony Malito, Yoshi, Worm, Diablo Kicked off Ghost Q week in style, doing what I love best – working out at an old school heavy, and hopefully motivating others to do the same. With the help ofContinueContinue reading “Diablo BackBlast from Big Mo at The Vet 10/26/20”

Simple: “Respect is not imposed nor begged. It’s earned and offered. Bring Coupons!!” -👻Q

Welcome to Ghost Q Week. Come out to the Abyss, the “Darkest AO in Louisville” and see if the Q has tricks or treats up his sleeve. Bring a coupon and a friend. Meet at the b-ball court at 0530. SYITG!

Roses are red,Violets are blue.Come and join me at North Post,For my festive Ghost Q. North Post is famous,Primarily for its hills.But you shouldn’t worry,Because HIMs like us take the red pills. The weather looks great,Not too hot and not too cold.Then workout is planned,For the young and the old. So, grab your coupon andContinueContinue reading “Ghost Q – 10/26 Preblast – North Posh”

Disclaimer, Modify as necessary and your friend today will be your coupon similar to Wilson… 22 this morning – DeVitto Hollar BrownTail (R) Dauber Focker Cratchit Jolly Rancher Double Down (R) Honey Do Hushpuppy Tidwell Meter Maid Muncher Backflop Squirt Gun Super Soaker Lucky Charms Hot Tamale Asian zing (R) Brown Water Captain Crunchberry HolyContinueContinue reading “BackBlast 10/24/2020 The Nest @ The County”

Pax: Fridge, Tureen, Duece, Sump Pump, Soft Top, Glenn Ross, Ronnie Beaver and Frosty (Q). Pledge of Allegiance, 22 merkins for the 22 veterans that commit suicide every day, high knees, butt kickers, karaoke, merkins, jump squats, 8 count body builders, SSH, merkin shuffle, balls to the wall, broad jump burpees, crab walk, bear crawl,ContinueContinue reading “Backblast – Frosty @ the Hurt”

So, So, hope to see you Saturday morning at St. Al’s in Pewee Valley. I promise a few things: Geometry will be involved. We will count, so there is some math. And finally, promise no Calculus because it is Saturday. We will however do a few manmakers. Bring a coupon and gloves and a greatContinueContinue reading “Pre-Blast 10/24/2020 The Nest @ The County 0700”

Do you get those annoying text messages asking you to support a candidate? Do you respond? Ignore them? They ask you to donate to help one candidate defeat another. I personally like to mess with the person on the other end. It was another glorious morning when I arrived at Wisteria. I took an opportunityContinueContinue reading “10.23.2020: Wisteria @ Pleasantville: Harbaugh Q: Backblast”

It was a perfect Friday morning – clear skies and 62 degrees. 21 PAX members (see Attendance) agreed and joined me for a Thabata / Core based Wienke. I arrived at the Chopper a little early even though setup was minimal and several cars were already in the lot. And they kept coming! My intentionContinueContinue reading “Back-Blast – Vincent Q the Chopper”

I love the Ruiner, and love to Q it. I generally take it as an opportunity to return to our old school roots, making it a little gritty, a little haphazard, and a little hard if you choose to push yourself. No coupons needed. Bring gloves if you wish, or maybe toughen up those hands.ContinueContinue reading “Diablo PreBlast for The Ruiner at The O 10/24/20”

Sump pump has given me the keys to the Hurt. I’ll try not to disappoint. Love, Frosty

I’ve Qd at Wisteria before and toured around the park. This time we are going to use the amphitheater more. No coupons. Gloves might be acceptable attire. Early arrivals, can-do attitude, and a beer for the Q is always acceptable. SYITG! -Harbaugh GoBucks!

It was a cool morning. Not exactly the kind that requires long pants, gloves, and a toboggan. Being the conscientious Q that I am, I arrived at the AO before other PAX had gotten out of bed. I wanted to scout the area for the best locations for my Beatdown. Captain Crunchberry was the nextContinueContinue reading “10.22.2020: Harbaugh Q: The Station: Backblast”

Start your Friday off right with a Vincent Q at the Chopper. Bring a coupon or weight and be ready to roll! It will be a thabata style workout with some signature Vincent Core work. It will be light on running but will still get your heart pumping. SYITG Vincent.

The weather was perfect this morning for the 13 PAX at Bayside. Before the WO Sadie and I were talking when a mysterious vehicle pulled into the parking lot. Sadie said: “I don’t recognize that car. You’re drawing a crowd.” It was then that Aerobie and Nan Moore proudly stepped from their vehicle. Shout outContinueContinue reading “LePew’s Backblast from Bayside: 10.22.2020”

Come out to the Station and see what I have up my sleeve. Burpees? Nuclears? 45 minutes of Mary? There is only one way to find out. 0530. SYITG!

First off, make sure you enter St Als from the Brownsboro road side as there has been a train parked on the tracks (Thursday’s) blocking the entrance from LaGrange Road. If I had to guess, Capt Crunchberry is paying some high $$$ to make this happen and redirect people to the Inferno. Oh yeah IContinueContinue reading “Pre-blast – The Agony @ The County 10/22/20 @ 05:30”

For tomorrow’s WO there’s no theme, no name, just some stuff I have planned in attempt to make all in attendance better. We’ll do some running, we’ll do some lifting (bring a coupon), & we’ll listen to music that may or may not be offensive to civilians in the park. SYITG. – Nino

Come on out to Bayside tomorrow for my VQ at the AO. Bring a coupon and wear gloves to keep your hands soft for the office. We’re going to be huffing and puffing with a bunch of cardio, and I’ll do my best to crush the shoulders and arms of the PAX with coupon work.ContinueContinue reading “LePew @ Bayside 10.22.2020”

18 sacked up at the Tank. In no particular order: SSH, karaoke, high knees, butt kickers, burpees, merkins, merkin shuffle, crab walk, lung walk, broad jump burpees, little baby crunches, jump squats and bear crawls. PAX: kilo, tony malito, holler, irish spring, cousin Eddie, greenwich, rhythm, meatball, wiki, violet, lincoln Log, drysdale, bung Hole, toolContinueContinue reading “The Tank – Backblast”