Category Archives: #Louisville

The weather is calling for rain, but I promise we will stay dry. It will be a full body beatdown. Bring gloves and a friend! SYITG Early Birds Get- WORM

I wanted this morning’s workout it be hard at the Boondocks, and five incredible men showed up in the gloom and fought hard. PAX: Bulletin, Dauber, Backflop, Fear Factor, and LePew (Q) It was cold and wet so to keep the PAX warm we started right into it with 20 BOYOs. No one made aContinueContinue reading “Planetarium BB – 2/25 – LePew Q”

We will be utilizing the tennis courts tomorrow morning. Kind of similar to the baseball field, but instead of a diamond formation, will have a square formation. Each corner will have its own set of workouts. So, if your looking to sweat, get winded, and get better come on out to The Black Ops @ContinueContinue reading “2/25/20 PreBlast @ Black Ops at Long Run Park. @ Yoshi”

2018 AO of the year is in need of a little energy boost. Not the bear trap type of energy CI Keeps talking about. The energy that comes from a group of HIM up and ready to tackle the day!!! Bonus points for neon! -Kilo

The morning was perfect for a nice outing at the Mutt on a beautiful Thursday morning. YHC was excited to introduce the Bucket O’ Fun to the PAX at the Mutt. It was evident going in, very few if any, would have seen the Bucket before (Plumb Bob seems to be the only one whoContinueContinue reading “02/20/20 Back Blast: Extender @ The Mutt”

Intro and disclaimer.  Mosey around the playground and back to basketball court for COP.  Temp was 32 degrees and partly cloudy. 7 PAX: Uncle Sam (R), Mr. Hat, Abacus, Skirmish (R), Backflop, Storm Trooper, Flip Flop (Q) COP: SSH (30 IC), Grass Grabber (10 IC), Arm Circles, Downward Dog calf stretches, Mountain Climbers (15 IC).ContinueContinue reading “Back Blast for 17-Feb-2020 Long Run Park w/Flip Flop Q”

I had a wonderful time at my Bayside VQ.  With such great company, there wasn’t really any way around that, though.  Pax:  Charolais(R), Birdie, Thumbtack, SlideRule, MarlboroMan, Bulletin(R), AirSupply, Sadie, Squid, LePew, Glaucoma, Cochran. I took advantage of the beautifully balmy February morning to tour the Bayside campus.  We warmed up with a half-mile run,ContinueContinue reading “Backblast from Big Kapowski 2/20”

Come on out for some FAT Tuesday!   PK has a bum wheel, so we won’t be covering a ton of ground, but we will be getting work in.  Remember to wear your brightest colors and come on out in remembrance of Faye.  Help show that F3 is not just another workout group.  Come out inContinueContinue reading “02.25.2020 PreBlast PK @ the Mutt”

The nice thing about the Iron Horse challenge is that you can recycle your  Wienke at different locations and it’s still fresh.   13 HIM’s got to experience the escalator that I ran at the Garden and the Tank.  Barney Fife, Cookie, Pope, Gepetto, Backdraft, Blueprint, Nugget, Seabass, Plumb Bob, Tiger, Glen Ross, Blown CoverageContinueContinue reading “Back Blast 2/22/20 – Vincent Q the “HURT””

Come on out to the Cliffs tomorrow. I’ve got two workouts lined up… one if it rains, and one if it doesn’t. If it rains, we will take our friends the coupons to Camp St. Patrick and do our best to stay dry, if it isn’t raining too hard- we will see all The GardenContinueContinue reading “2.25.2020 – The Cliffs @ The Garden – Jewel Q”

We will not stop moving tomorrow from start to finish. I’m envisioning a nuclear start, Boyo’s, Dora, coupons and flutter kicks. I can’t wait to get better, faster and stronger with the HIMs that get after it in the gloom. This workout will be hard, that’s why you should come.

Bring your running shoes.  It sounds like Retainer has a pre 3 mile run scheduled at 5:00am. Get after it! The workout will involve coupons and an Iron Pax type workout.  You vs. You.  If you do the pre run and my workout you’re looking at running 6 miles tomorrow morning. SYITG

Crisp Cold Morning at this fine/well lit AO 12 Pax (4 FNGs) – Huggies (Q), Yoshi, Carlton, Nino, Nice n Slow, Flounder, Sweet Tart, Dunphy, Roller Blade (FNG), Tea Cup (FNG), Wal-E (FNG), Nameless (FNG). We started with a quick stretch then ran about a half mile up this huge steep hill that has yetContinueContinue reading “Black Ops Broad Run Park 2/21/2020”

We had 10 pax on this clear/cold morning. Domino, Husky, Fructose, Gypsy, Motorboat, Wide Right, Nice n Slow, Nino, Frosted Tips, Huggies (Q) We started by running up the front hill for some COP at the top.  This included, as usual, SSH, Imperial Walkers, Abe Vigodas, Fast SSH, Calf stretches etc. We next ran downContinueContinue reading “Cloverfield at the Garden 2/20/2020 Back Blast”

PAX: (6) Violet, Tron, OJ, Handbook, Porkchop, Sump Pump (Q) Weather: 22 and dry. 7 a.m. so I gave my disclaimer that I am NOT a professional and that any modifications should be made as needed. It was cold so I advised the PAX that we would try to stay moving to avoid frostbite. COP:ContinueContinue reading “BB – 2/22/20 Sump Pump @ The Ruiner”

Come get ya some demolishing derby kind of a WO. We will be making figure 8’s and worlds will collide. Come out to see who’s left standing. Backflop Q

That’s right, It’s my 59th birthday! No place I’d rather be early in the morning than with some fellow HIM’s doin’ The Heavy…ARE YOU KIDDIN’ ME! SYITG

In the words of Viking, if you plan to post tomorrow, come on out to North Posh. Why? Why not?  I heard it might rain everywhere except the North.  Either way we will keep moving and get better together.  We won’t discuss politics, but there may be some Bernie and hill debates.  SYITG! -Milton

There is a solid 10% chance that we stay dry tomorrow, but you’re not coming to the O for that. You’re coming for a great start to your week. 100% chance of Mumblechatter and 100% chance we will carry heavy things. We will run, but not for long distances. So wear clothes, gloves, and shoes.ContinueContinue reading “Black ops at the O: 10% chance of day weather”

You may feel some raindrops between the car and the pavilion, but that’ll be as wet as you get. Come join me in the morning for a close-quarters beatdown. SYITG

It has been quite a while since I have Q’d at the Mutt so I am looking forward to the opportunity.  It will be a chilly but sunny morning but not to worry, the heat will turn up quickly.  I am sure you all know the components of F3, but do you know the componentsContinueContinue reading “Pre-Blast. Vincent Q the HURT @ the Mutt 2/22/20”

My man @Squid is a bit under the weather and will not be able to Q The Ruiner in the morning. Come out and see what his “replacement” has in mind. We will stay moving to keep warm. I’d also bring gloves just in case. @Porkchop – as always, please bring your coffee. SYITG SumpContinueContinue reading “PB 2/22/2020 – Sump Pump Q – The Ruiner @ The O”

We came, we saw, we conquered! After a brief Viking warm up, we loaded the up our Viking ship with tools of destruction (coupons)!  We sailed to multiple sites in the land of the vets where we unloaded our ship and let the pillage and plundering began (partner-based coupon exercises).  We almost lost a coupleContinueContinue reading “Post Blast – 2/21 @ the Vets”

PAX: Milton, Mayhem, Metermaid, Holy Roller, Captain Crunchberry (QIC) Weather: Cold. 18 according to the dash, but it wasn’t too windy, and dry finally. Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. Aye? A short  mosey to get the bloodContinueContinue reading “Backblast – 02/21/2020 – Wisteria @ Pleasantville”

We will start with a mosey to warm up, and then give it 40 minutes of hell. We will come out better on the other side.

Thanks once again to the Mutters for having me out this past Tuesday. I’ll return soon. Here’s what went down: PAX= Jitterbug (QIC), Number2 (R), Plumb Bob, Tiger, Windshield, Fridge, Deuce, Wham-O (R), Backdraft, Glen Ross, Left Eye, Blueprint, Sump Pump, Thang 1- Mosey around the school and meet at Portico for COP.  SSH, Grassgrabbers,ContinueContinue reading “Backblast #TheRooster 2/18/20”

Only 2 AO’s left:  Catch the Viking Ship before it goes to dry dock for repairs After conquering the North (Posh), the Mutt, the O, Pleasantville, the County, and PeWee Valley Fire department, and the Garden, and south Posh, the “Viking ship” is on to conquor new land at the Vets.  Many years ago VikingContinueContinue reading “Pre Blast – 2/21 – The chopper @Vets (Viking ship)”

12 PAX turned out mostly because they were not on the St. Al’s super secrete text string and did not know it’s better to fart sack or go somewhere else when I Q…unless you want to work hard and get better, then by all means get ITG! Mamas Boy, Wild Flower, Flip Flop, Dauber, HushContinueContinue reading “BackBlast – 2/20/2020 TheAgony Abacus Q”

5 Pax blazing in the Inferno: Capt. Crunch Berries, Gilligan, Brown Water, Meter Maid, Gisele (Q)Weather: 32 degrees clear with a slightly chilling breezeDisclaimer was given: that I am not a professional, anything I say and do is merely a suggestion, we have some nursing injuries so please modify as needed.Quick Mosey for some COPCOP:GrassContinueContinue reading “BB: 2/20/20 The Inferno at the Station”