Category Archives: #Louisville

This past Friday marked one year since my first post. Come out to The O in the morning and join in the celebration while I drop a beatdown on all in attendance. No coupons necessary but your arms, legs, core, and lungs will have plenty to complain about. Bring a positive attitude and the willContinueContinue reading “Pre-blast: 9/15/20 – Bag of Wrenches @ The O – Handbook 1 Year Postiversary Q”

So week 3 was much easier to set up than week 2. We already have use the 400m loop for 2 weeks during IPC (counting the practice week) and you only needed a little bit of space for the work. Besides running you had to memorize 2 exercises and just drop 10 reps each round.ContinueContinue reading “IPC Week 3 at the County 9.14.20”

Outside HIMs must be afraid of the dark. PAX: Mr. Hat, Uncle Sam (R), Harbaugh (Q) At 0530, gave introduction and disclaimer. Thang 1: Prisoner Run down to the boat ramp. Killer B’s Round of 11s. Burpees, Bernie Sanders, Big Boys. Thang 2: AMRAP with and without coupon. 1:00 on, :20 rest. Walked back toContinueContinue reading “Backblast: Harbaugh Q at The Abyss: 9.14.2020”

PAX:DynomiteRippleBuzzsawRussdiculousLadybirdJitterbugIcemanJewelUncle RicoBob RossPewPewStick Up (Q) This was one of those mornings were I realized the night before as I laid down for bed MY Q was in the morning. So instead of planning something, I decided to wing it in the morning. This is what I came up with. COP:25 SSH (IC)15 Grass Grabber (IC)15ContinueContinue reading “9.9.20 BB The Bridge @ Poshlands”

Here’s the WO for tomorrow, which is pretty straightforward. Again, due to time constraints we will NOT do a CoP & will start right at 0530 so I encourage any/all planning to participate to arrive by 0520. At 0520 I will walk through the WO, the setup, & this is your time to stretch, getContinueContinue reading “IPC 2020 Week 3: K.I.S.S. at 🍀The Garden🍀 9.15.20 PreBlast”

Didn’t follow my own advice and picked up another Q the day after IPC. Not 100% sure what we will be doing but I know what it won’t be (merkins/squats). Bring a coupon and be ready for Pelican to show you some love. SYITG Pelican

Bring a coupon. Bring your desire to get better. Bring your camera to catch the sunrise. Gloves recommended. SYITG!

Fortitude by Dan Crenshaw Lots of gains and minimal running. Not a normal north posh workout. Which is why you should come. Bring your coupon.

Eight HIMs graced the dark grounds of The Abyss: Double Down (R), Huggies, Wildflower, Curious George, F-Stop (FNG), Captain Crunchberry, Whiskers, & Mr. Hat. We did the IPC Week 2 Madness, and in the darkness of The Abyss and the haziness of recovering from manmakers, I couldn’t tell who finished first, but I’m certain CatfishContinueContinue reading “IPC Week 2 @ The Abyss Backblast”

Hats off to F3Greenwood & the IPC Crew for this WO…it was a beast. Last Sunday when the week 2 WO dropped I watched the 23 minute video & a couple things came to mind: this WO is going to suck (in a good way)creating a “wheel” overcomplicates this thing…especially if you have 10+ PAXContinueContinue reading “IPC ‘20 Week 2 RESULTS from 🍀The Garden🍀 9.10.20 BackBlast”

I believe most of us were sleep deprived when we awoke on 9/12/01.  Nineteen years ago, I was a sophomore at Worcester State University. The attacks on America really shook me. The campus was closed, and this young, naive, careless student quickly turned scared, anxious and curious. As the hours and days unfolded people, IContinueContinue reading “BB: Gisele Q the Nest at the County 9.12.20”

The PAX after the WO. Humbled to lead these men on a day like today. 293 helmets behind the PAX and 50 in front with exercises listed. As noted in my pre-blast, I signed up to Q this workout several weeks ago when it was still a BlackOps. In the weeks leading up to theContinueContinue reading “Back Blast – 09/11/2020 – Jolly’s #343 FDNY Remembrance Q – The Baptizer @ The Garden”

This PB comes on a day where many of us are reflecting on the horrific events of 9/11. I first want to acknowledge this day and those of you that have been impacted or know someone who has. These are the times that allow this group to showcase what we’re all about – getting better, supportingContinueContinue reading “Pre Blast – Russdiculous Q @ The Ruiner”

Come shake the rust off and get your feet moving with Backflop. We will be running with mixed in PT. Bring a coupon for some pre-running coupon work. It will be fun and I look forward to being back out to the Fog! SYITG – Backflop

It is hard to believe it has been 19 years since the attacks on America 9/11/01. The iconic twin towers, a symbol of what America stood for taken down to ash and rubble in minutes. As I awoke in my dorm room on September the 12th, classes cancelled, images of what happened flooding the tv,ContinueContinue reading “PB: The Nest @ The County 9/12”

This back blast is posted on behalf of Tidwell, a younger PAX who has made his mark on the County, particularly since workouts reopened in June. He’s posted more often, is getting stronger, and is also getting more resilient toward the end of each workout as the year continues. Sept 1, 2020 was his secondContinueContinue reading “Back Blast 1-Sept-2020 Tuesday the Loco at the County – Tidwell & Cratchit Co-Q”

As I mentioned in my PB, I would make mention of the alarming numbers of Veteran Suicides. Several years ago there was a push-up challenge. There were an average of 22 Veteran Suicides a day. So people were challenging to do 22 push-ups and so forth. The numbers haven’t appreciably changed. I was challenged byContinueContinue reading “BB – 9/10/2020 the Inferno at the Station”

Jewel announced he needed a Q on 09/11 a few weeks ago when The Baptizer was still a BlackOps – and I jumped at the opportunity given the profound significance of the date. I know the IPC took place at The Garden today and having completed that nonsense on Monday at The County, I sympathizeContinueContinue reading “Pre-Blast – Jolly’s FDNY Tribute on 09/11/2020 – The Baptizer @ The Garden”

https://youtu.be/gLSYDrdhqMA PAX: Bulletin (R)Jerry McGuire (R)Asian Zing (R)BackflopCartmanTidwellGQHushpuppyScratch and DentLaunchpad (R)LePew (Q) It was a few years ago was when I first saw a video of firefighters climbing the 2,226 steps in full gear, and the image has stayed with me. Today on the eve of the 9/11 anniversary I felt compelled to complete theContinueContinue reading “LePew’s BackBlast from The Agony @ The County: 9.10.2020”

All exercises and run distances will be 9.11 themed. We will definitely put in strong work, however, the focus of the day will be reflecting on the past and understanding our role for the future. Please bring a coupon, gloves and a Patriotic Attitude. Never Forget!

Thursday Thursday Thursday, Calling all HIMS calling all HIMS bring your self to the O tomorrow. Bring a coupon, some gloves, some running shoes, a smile and a will the likes of which most men have never known! Tony Malito is having a blowout sale, a nickel for his pickle! Come on out and getContinueContinue reading “PB: ToG @ The O – TONY MALITO”

I was recently challenged by one of my early Mentors to do something to help bring awareness to the Alarming numbers associated with Veteran Suicide. We will start the morning with that and then jump into a ladder (what else would we do at the Firehouse?). Bring your coupon, gloves, mumble chatter and fleet feetContinueContinue reading “Pre-Blast – Sept 10 – the Inferno at the Station – 5:30 – Kimble Q”

The eve of 9/11. The day before the world changed forever. It just-so-happens that I was in New York City on 9/11 and although it was 19 years ago, we all remember the day as if it were yesterday. I’ll be wearing my NYPD tee tomorrow to honor the incredible men and women that serveContinueContinue reading “LePew’s PreBlast for The County – 9.10.2020”

Four HIMs graced the newly lit, one working lightpole AO that is Long Run Park. The PAX: Uncle Sam (R), Flip Flop (HBD), Squid (welcome back), & Mr. Hat (Q). I love BOYOs at the beginning of a WO to get the heart rate up. I’m also lazy when it comes to deciding how manyContinueContinue reading “Escalator 9.9.2020 Backblast”

After a couple of years of being in then out and then back in the mix of F3, it seemed fitting to finally do a Q since I have sponged workouts from so many good men of F3 for the last couple of years. We started off with the typical warm-up although it was aContinueContinue reading “DeVitto BB at The Foundry: 9/9/2020”

Do not sign up to Q after IPC, do not sign up to Q after IPC, do not sign up to Q after IPC, do not sign up to Q after IPC. Ok you’ve been warned. To be fair to myself I signed up to Q before we decided to run IPC at the CountyContinueContinue reading “BB Pelican Q 9/8/20 Loco at the County”

The air was a touch crisp and the skies were perfectly clear for a great morning to get better start Bayside. Let’s get to the details: Pax: Banana Bread (Q) Birdie Firing Pin (2.0) Slugger (2.0) Grandpa Bear We started with a long slow mosey and then COP: SSH x20 (IC) Grass grabbers x10 (IC)ContinueContinue reading “Backblast: Bayside BO 9/8”

Ahhhh, the glorious Poshlands on a Wednesday morning. There has been a lot of blood(mine in particular), sweat, and from the sounds of the Douglas Hills clown car after last week, tears, shed at the bridge. Tomorrow shall be no different (other than the blood and tears part hopefully). We will have a beat downContinueContinue reading “9.9.2020. PB The Bridge @ Posh”

PAX: Colonel KlinkFaulkerCaptain CrunchHoly RollerCochranBrown TailJolly RancherRay (FNG)Judge Judy (FNG)Iowa (FNG)Raisin Bran (FNG)Lucky Charms (FNG)LePew (Q) Today we had five FNGs that, all kin to Jolly Rancher and Captain Crunchberry. Last week, their family’s matriarch passed away and it’s undeniable that she must have been an incredible woman judging that by the fine HIM sheContinueContinue reading “LePew Backblast from The Boondocks: 9/8/2020”