Category Archives: #Louisville

Well, Diablo is doing the December Ruck so he needed a relief Q. So here I am. Gonna be pretty warm for the season, so we will take advantage and see if we’ve improved at all over the last year. Be ready to bet on yourself.

Bringing some new fancy coupons to the pool & its St. Nicks day so I will also have a bag of oranges SYITG

If you didn’t barf, you didn’t go hard enough Sprints are hard, long 400meter sprints will take your soul. In a new training regimen from Ruckingfit.com a prescribed workout is 4X400 meter sprints. I completely underestimated this workout. ITS BRUTAL. So I figured I’d give the pax at Bayside a taste of it. The lovedContinueContinue reading “12/5 Bayside Backblast KiloQ”

7 Come 11 5:30:17 Wham arrives and we’re on our way. Q – OJ PAX – Wham!, Tron, Plum Bob, Violet, Pixar, Backdraft, Meatball, Escort, Butcher, Flo Jo, Cookie The start was a mosey to the basketball courts for COP 10 Grass Grabbers IC 15 Windmills IC What’s that? A car approaching, must be aContinueContinue reading “12/5 Backblast the O #templeofgloom5kforthecure”

I have a confession to make…..I’m addicted to my phone I feel like I’m not the only one with this problem. I want to share my struggle with this group so that we can help each other get better, and hold one another accountable. One of the more common COT phrases is “be better fathers,ContinueContinue reading “December Challenge #BePresent”

PAX- Viking, Speedbump, Carlton, Dunphy, Milton (Q) Weather: Lower to mid thirties,  a little drizzle/snow here and there, all in all a pretty nice little Monday! Coming off the Thanksgiving weekend, and knowing the North has been known to be run heavy at times, I decided to keep that theme to run off a fewContinueContinue reading “Back-Blast- 12/2/19 The Silo at North Posh”

After conquering the North (Posh), the Mutt, and the O, the “Viking ship” is coming Friday to conquer Pleasantville.  Many years ago Viking ships required work to row the ship to get places.  This “Viking ship” will also require work to get places. We are going to voyage to many sites of Pleasantville.  At eachContinueContinue reading “Pre Blast, Pleasantville 12/6”

It’s been a few weeks since I’ve been in the gloom and I’m excited to get back. Unfortunately, you all have to pay for my laziness. Tomorrow will be a full body, HIIT, Cardio beat down. There will be running. There will be working. There will NOT be coupons. Bring gloves for ground work ifContinueContinue reading “12.5 Cloverfield PB – Alexa at the Garden”

If you haven’t been out to Bayside (Marth Layne Collins HS) make tomorrow the day. The drive really isnt as bad as it may seem. Set your alarm a few minutes earlier, jump out of the fartsack and on the highway. Great group of HIM out there! I promise a good workout with some sprintsContinueContinue reading “12/5 Kilo at Bayside”

It was a crisp 35 degrees out and the typical Veteran’s Park wind was blowing in from the West.  It wasn’t as bad as some days so it was not going to take long to warm up.  Gearlander – Black tights, Grey Asics running shorts. F3 mudgear short sleeves under an Asics running shirt. 14ContinueContinue reading “Back-Blast – Vincent Q “The TANK””

Gonna get after it in the morning. Little on the run heavy side. Might bring a headlamp if you have one. Avoid a big plate of fettuccine Alfredo as well. Syitg -OJ

I was excited to have the opportunity to Q at The County this week. This was also the first time I had “Co-Q’d” and I was motivated to get out there with McAfee and see what we could come up with. As Mac mentioned in the Pre-Blast, Iron sharpens Iron and he and I haveContinueContinue reading “Back-Blast – The Loco at The County – 12.3.19”

The second monthly test in the 4 Part improvement series is tomorrow.  We are back at the Firehouse. The layout will be the same each of the 4 weeks: COP Max Squats in 2 Min 1 MIN break Max T-Merkins in 2 Min 1 Min Break Max Big Boys in 2 Min 2 Min BreakContinueContinue reading “12-5-19 PreBlast – 2nd Checkpoint – PWVFD”

It’s not a Bridge Post if you don’t do something on the Bridge. So, I decided to cook up something that I hadn’t seen before. PAX: Dry Rub, Double Down (R), Lady Bird (R), Jitterbug (R), Stickem, Dynomite, VeraDeMylo, Mayhem, Buzzsaw, Maxi, Retainer, Woo, Mr. Kotter Mosey lap to the Coupon Lot for the COP.ContinueContinue reading “Bridge Backblast 12/4”

PAX (6)- Worm, Snow Day, Tureen, Backdraft, Geppetto (Q) and Meatball (Q) Weather- A balmy 29* and a lovely rain, snow, sleet mix.  In other words, a great day to lift heavy stuff outside. After arriving at 4:45 to set things up I went to grab some coupons for the Big Mo beat down butContinueContinue reading “12/2/19 BB The BIG MO Heavy@The Tank-Meatball/Geppetto Co-Q”

I fartsacked this morning’s County post Q’d by McAfee and Catfish, so I’m gonna try to make it up tomorrow morning when I Q the Bridge. Come out and see what I’ve got in store. I promise: no running, burpees, bear crawls, or box jumps will be called.* 0530. SYITG. Retainer * Representations made inContinueContinue reading “PB for the Bridge, 12/4”

Tomorrow will be a little different at the Mutt. Wednesday are usually heavy’s, but, due to issues with the storage locker, we will need to improvise. Bring your gloves and running shoes. We will stay off the grass and out of the bushes (sorry @pepperoni) , but we will lift some coupons and get aContinueContinue reading “12/4/2019 Blender at The Mutt PB”

Weather: Mid 30’s with a chilly breeze. PAX: Jolly Rancher, Cowboy, Backflop, Le Pew, Cochran, Leprechaun, Gisele, Brown Water, Big Bird, and Captain Crunchberry (Q) COP: One lap mosey to get the blood flowing, followed by Kendra Newmans, Imperial Walkers, Michael Phelps, and a modified low impact Side Straddle Hop. THANG 1: A whole lot-a-Tabata.ContinueContinue reading “Back Blast – BO @ Peggy Baker – 12/3”

It’s Hump Day !!  Come out to the Tank for a Vincent Q.  It will be chilly but not to worry.  I will keep it moving and interesting.  Bring a head lamp if you have one.  We will hit the trail for part of the Wienke.  SYITG

20 pax strong at the Incubator the Monday after Thanksgiving!! YHC was not going to let the HIMs down, knowing they all showed up to burn off some of Grandmas pumpkin Pie. I think i was successful. Fanny Pack will love my watch stats, but they were pretty impressive yesterday. PAX Chapo, Dauber, DeepDish, Jitterbug,ContinueContinue reading “12/2 BB Incubator #KiloQ”

Sweet Tart Sweet Stache!!!!! Ill start with the fact that i was WAY prepared for this workout. Nino style. lights and cardboard pieces with exercises written on them. The Vets hill was lit up and a circuit was set up all around the park. YHC got done setting up at 0527, walked to the sealContinueContinue reading “11/29 BB the chopper #turkeyHangover”

I’d originally signed up to Q The Rooster last week, 11.25.19, but underestimated the mental & physical toll moving would take on me so I asked Backdraft to cover for me. Thank you brother! It’d been 10+ days since I last worked out so when putting together the WO I wanted something to hit theContinueContinue reading “The Rooster Crowed 12.3.19 BackBlast”

PAX (18) Fridge, OJ, Diablo, Violet, Tammy Faye Baker, Handbook, Wham!, Escort, FloJo, Shiplap, Loco, Zima, Pope, SumpPump, Digiorno, Buschhhhh, Tron, Glen Ross Q  Conditions:  Dry and 34* (feels like 28*) Big crowd out at the O today.  Got there at 5:27 and already 10 pax out waiting!   5:29, I give pax the countdown andContinueContinue reading “12/3/2019 BoW BackBlast”

Pax Old Bay PED Glen Ross Pope Fridge Fall guy Sump pump Vincent Lionel Cookie Blueprint Pepperoni Buschhhh Fergie Nugget Q Gearlander: nike tights, adidas shorts, reebok cold gear, F3 long sleeve Warm up That was more of a command then a traditional COP, so we dove right in. 5 Merkins, 10 LBCs, 15 squatsContinueContinue reading “Black Ops backblast the O”

A few things for tomorrow’s workout at the BoW: There will be a warm up (see Nugget’s backblast for today) We will cover some ground (if you are looking to get some steps in) Jack Webb will be there There will be post-workout Q evaluation (providing feedback to the Q on actual performance)