Category Archives: #Louisville

I’ll be bringing the lights and a gauntlet WO to South Posh this Saturday morning. We will work arms, chest, core, and legs. There will be light/moderate running mixed in with 20+ different exercises. I’ve put the ole Backflop lights in many different WO patterns in the past…come to the Fog to see the newestContinueContinue reading “Pre-blast, The Fog @ South Posh 3/14/20 @ 07:00”

I try to get as much into my Q’s as the time and conditions will allow. I hope the 7 PAX that joined me this morning feel like the goal was accomplished. Trump, Cookie, Tammy Faye Baker, Violet, Flo Jo, Tincup and Frankenbaby were my subjects in the gloom this morning. Right at 5:30 IContinueContinue reading “Backblast Temple of Gloom. Vincent 3/12/20”

Man…I needed that!  It has been a crazy week to say the least, and the onslaught of Coronavirus news over the last 24 hours has been dizzying.  As the PAX gathered at The Garden this morning, the mumblechatter was strong and I went off script as the clock struck 0530.  Before the disclaimer, the PAX indulgedContinueContinue reading “Back Blast 03/12/2020 – Countdowns at Cloverfield @ The Garden  “

Meter is a bit under the weather (NOT COVID) so I traded him out my 4/10 Q. We will run, jump and work our entire body. No ball games tonight to stay up for so no excuse to fart sack. SYITG Pelican

This Saturday 3.14.2020, we’ll celebrate 1 year since the initial WO at The Garden. Nice & Slow, Huggies, & myself will Q a convergence style WO wherein we will lead three separate 15 minute WOs across various parts of the site to till you down to your roots before forcing your growth back up. Don’tContinueContinue reading “1 Year of Growing The Garden 3.14.2020 PreBlast”

I’ve been working on my cardio endurance quite a bit lately with some extra running in the mornings at The County. So I knew I wanted to include a good bit of running in my weinke today. Disclaimer. The INFERNO start, this isn’t just your normal warm-up. 5 minutes of 5 Burpees, 10 Merkins, 15ContinueContinue reading “Back Blast – 3/12/2020 – Bulletin Q at The Agony at The County”

It’s happening. Long Run Park Black Ops is now The Abyss. Friday’s WO is our heavy, called The Gladiator. Tomorrow we will do a little of that, and of course a little yoga. Y’all know me. So grateful for this group, you HIMs, and being back out ITG. Come on out tomorrow ITG! We’ve hitContinueContinue reading “The Inaugural WO @ The Abyss – The Gladiator”

Come out to Veterans Memorial Park for the circle of lights. We will run the circuit of the Chopper Landing Pad. Tomorrow will be a full body adventure with minimal run. Coupon heavy so bring gloves if desired. This is my VQ at Vets. Come join me for some County Flare in the city. SYITGContinueContinue reading “PB-Friday the 13th at the Chopper”

I apologize for the belated bb. It’s been a hectic 5 days. It was nice and cold as mother nature promised. Also as promised YHC kicked the pax ace. Pax of 14 got tore up, cut up, and better together. Sadly during COT Rocky informed us he was recently diagnosed with yet another tumor. TheContinueContinue reading “Back blast – 3/7 @ The Nest”

Raise your hand if you are NOT infected Hey guys, tomorrow at the Extender will be a virus free workout. Per the guidelines, there will be NO touching. For those that are worried, I will be handing out free protective 🧤. You will need to bring your own masks. The disclaimer will be more thoroughContinueContinue reading “Digiorno Q The Mutt “Extender” #itsnotcancelled”

A small group from The County has been doing some extra credit and BlackOps running lately – and I’ve been able to join a few times and I’ve enjoyed it. So, guess what? Run heavy tomorrow. Bring the shoes and lace ‘em up. Bring gloves, too, just in case we run into some coupons orContinueContinue reading “Pre-Blast : The Inferno @ The Station for a Jolly Good Time – 03/12/2020”

The weather tomorrow looks very similar to today so it should be perfect weather to get up early and get some good work in to start your day. The workout is planned and should hit all the major body areas and if you are pushing it your heart rate will stay high. It’s a YouContinueContinue reading “Pre-Blast 3/12/2020 – Bulletin Q at The Agony”

I am pumped up for my first Garden Q on Thursday at 0530. We will travel around The Garden grounds quite a bit. Rumor has it that there are hills, and there will be some elementary level math. The workout will be balanced with some upper body, some legs, some core, some running, some otherContinueContinue reading “Pre-Blast Thursday 03/12/2020- Countdowns at Cloverfield @ The Garden”

Now that others have warmed up Broad Run Park for YHC, it’s time to turn up the heat a little. We’re going to hit it all. You’re going to be asked to move and to find your end point, and then asked to push past what you THOUGHT was your end point. When: 3/12/20 atContinueContinue reading “Diablo PreBlast for BlackOps at Broad Run Park 3/12/20”

17 of us got after it in what felt like a 4:30 a.m. start time. Our goals were to get outside, get better, and lift up our good friend. It was quite an honor to lead these men: Deep Dish, Lady Bird, Stick Up, Gilligan, Fructose, Pelican, Meter Maid, Dauber, Jumpseat, Gisele, Jitterbug, Dynomite, Potter,ContinueContinue reading “BackBlast, 3/9/20 – The Incubator at South Posh”

It had been a while since I made it to the Posh, since my last Q at the Fog. I knew I wanted to come up with something different. When the news of our fellow HIM Rocky came out, and there was a push to spend the week supporting him, I knew I wanted toContinueContinue reading “BB – 3.11 @ The Bridge”

Perfect weather is forecasted for tomorrow morning in the gloom. Might even be TT weather. We will do a lot of moving, circuits and a little coupon work. Gloves, running shoes and a willingness to get better is all you will need. SYITG Vincent.

A couple of days behind but nevertheless here is the Back Blast. My goal was to keep the workout simple but run heavy. Here is who was in attendance: Husky Milton Dauber Fructose Pork Chop Wide Right Gypsy Minnow Bob Ross Nice and Slow Domino Catfish(Q) We ran 1.5 laps for a warm-up plus: 25ContinueContinue reading “Back-Blast – The Cloverfield @ The Garden – 3.05.20”

sponsored by Forcht Bank The mutt is absolutely terrified to get their hands wet 💅. Forget about getting on your 6 in the rain. Therefore YHC has to modify the workout and advertise a dry portico flavored milkshake. Whatevs I was excited and got the Q juice rolling early with a vets clown car. ScoopedContinueContinue reading “10/10 Backblast TheRooster KiloQ”

Good friends, good times, and with DJ Cochran spinning the ones and twos, we learned this morning that multiple eargasms are not mythical. PAX: Dauber Fructose Leprechaun Big Bird Brown Water Meter Maid Hush Puppy Chief (R) Giselle Crock Pot Honey Do Mayhem Cochran Started with a gentle mosey before warming up with: Good MorningsContinueContinue reading “Backblast — Foundry 3/11; Cochran Q”

Was the WO difficult? Sure! Was it fun? Heck yeah! The circle of lights lit up the dark night sky like a landing beacon for a helicopter. The PAX totally crushed this WO! Weather – 45 degrees, overcast with light wind PAX – Uncle Sam (R), Skirmish (R), Mr. Hat, Squid, Harbaugh, Flip Flop, BackflopContinueContinue reading “Back-blast, Long Run Park BO 3/11/20”

12 brave PAX (plus 1 brave dog) started their week off right on the North side of Posh @ the Silo.  Conditions were glorious, full moon coming thru the clouds with temps somewhere in the upper 50’s. PAX- Holy Roller (R), Fertile Myrtle, Dunphy, Huggies, Ice Man (R) w/ his awesome dog, Focker, Colonel Klink,ContinueContinue reading “BackBlast- 3/9 The Silo @ North Posh”

Pax: Nino, NiceNSlow, Huggies, Meter Maid, Mr Kotter, Catfish, Wide Right, Retainer QIC, Dunphy Warm up: SSHs, 10 merkins, GGs, 10 merkins, toy soldiers, 10 merkins, IWs, 10 merkins, and two minutes of runner stretches. The Thang: Fartleks. Set up cones 0.07-0.08 miles apart. Pax run sprints between cones all the way around campus forContinueContinue reading “Garden Fartlek Backblast 3/10”

I know friends don’t let friends skip leg day, but I figure none of you will want to be my friend by the end of tomorrow’s workout, anyway.  This week’s Foundry will focus on arms, chest, and core.  If you are nursing a balky knee or foot, this will cure what ails you (not really,ContinueContinue reading “Pre-Blast for Foundry 3/11/20; Cochran Q”

Come out to Vets tomorrow for a first time Q with ETO. We will have a mix of everything you studs need. Looking forward to seeing you! – ETO

We are going to continue to pray for our man Rocky’s continued health, and celebrate some great news for him. Wear black and a bandanna. Oh, and be ready to get better. We ain’t getting up for easy. Also, it’s 311 day…so the music will be on point. SYITG- Jewel

Come out tomorrow to Long Run Park and getcha some action at the arena of lights. We will be playing the musical coupon game. I will feel sorry for the HIM who is left standing without a coupon when the music stops. Bring gloves for some coupon work and there will be light running. ItContinueContinue reading “Pre-blast Long Run Park BO 3/11/20 @ 05:00”

The Sky Q provided a glorious morning for my F3 VQ, which, as promised, entailed a tour of South Posh with multiple stops along the way to partake in Thangs. PAX – 11 – SweetTart, Aerobe (R), Skittles, Stick Up, Deep Dish, Tenderfoot, Wapner, Mr. Kotter, Jitterbug (R), Lady Bird (R), Number 2 (R )ContinueContinue reading “Backblast 3/7/2020 – The Fog @ Poshlands”

Sixteen like minded idiots showed their smiling faces at the county this morning. Conditions: wet, windy, and driving rain. PAX: Double Down (R), Little Jerry (R), Mayham, Crock Pot, Mama’s Boy, Pelican, Irsay, Focker, Asian Zing (R), Wildflower, Gisele, Kimble, Whiskers, Storm Trooper, Stick-Up, Airplane (Q). Disclaimer was given and we took off for aContinueContinue reading “Tabata Tuesday at the LOCO BB 3/10/2020”