Weather: 54* with wind and intermittent showers Attire: Shorts and hoodie PAX: Uncle Sam (R) & Harbaugh (Q) Introduction and disclaimer The Main Thang: Bobby Hurleys-40 U-Hauls-30 Copperhead Squats-30 Knerkins-20 E2K (L)-40 Yul Brynner-5 E2K (R)-40 SSH-50 Finished with a short MARY TABATA Ended with COT, announcements, intentions, Our Father I have been posting sinceContinueContinue reading “BackBlast-Buckeye Beatdown-Long Run Park-Harbaugh Q”
Category Archives: #Louisville
Pre-Blast Mutt Heavy WE WILL STAY DRY
The best part of the Mutt is the ability to get under cover. For the potentially the cold and rainy heavy tomorrow we will stay dry the entire time. But we will still get a good hard workout. Come on out and get Swoll, and show the turkey who is boss on Thursday. SYITG
Pre-Blast The Bridge @South Posh November 27 2019
My brothers! The best present you could give on my 40th birthday is being present for my birthday Q on Wednesday November 27th. If you have it in your heart to do more, bring a few pairs of white crew socks for those in need. WO: Bring gloves, appropriate weather gear(it might be cold andContinueContinue reading “Pre-Blast The Bridge @South Posh November 27 2019”
Preblast – Foundry 11/27/2019
Meter is at the helm tomorrow morning. (I think I am starting to sound like Old Bay-lol!). It has been said that timing is everything. You will find out in the morning. Don’t let the rain keep you away. You only get wet once. Bring gloves and a good attitude! SYITG! -Meter Maid
Change Is Good – New Leadership Council
F3 hit me at the right time. I jumped in; all in. I drank the kool-aid. Hell, I was the kool-aid man for a while, nearly busting down walls to find the next guy who needed F3. I’ve been doing this for nearly two and a half years. I’ve done a few things considered “leadership”,ContinueContinue reading “Change Is Good – New Leadership Council”
Back Blast: 11/26/19 – BoW @ The O
Conditions: 43°F and clear skies. PAX (11): Tron, Violet, Flo Jo, Whitney (R), Kilo, PK, Wham!, McAfee, Butcher, Tammy Faye Baker, Handbook (QIC) Here’s how it went down: Quick disclaimer @ 0530 followed by a short mosey around to the tennis courts for CoP. CoP: 20x SSH IC 20x Imperial Walkers IC 10x Grassgrabbers IC 10xContinueContinue reading “Back Blast: 11/26/19 – BoW @ The O”
Back Blast Tuesday 11/26/19 – Peggy Baker BO with Dauber
Before I get to the workout, I want to share a little bit of the motivation and impact that the PAX had on me this morning. First off, Bulletin was on my mind as I drove to PBP this morning. I was praying for his continued healing (which is going very well), but it was afterContinueContinue reading “Back Blast Tuesday 11/26/19 – Peggy Baker BO with Dauber”
BB: 11/26 Bayside – Nice and Slow Q
Weather: Clear, 42 Degrees, Humidity 81% Pax: 10 – Sadie, Birdie, Shuttlecock, Schotzie, Grandpa Bear, Charolais, Squid, Air Supply, Dusky (FNG), Nice and Slow (Q) WO: Disclaimer, then a 1/4 mile run around the parking lot. We then did some warmup exercises and stretches. Thang 1: Burpee Suicide – Sprint to the first line onContinueContinue reading “BB: 11/26 Bayside – Nice and Slow Q”
BB – Big Mo – 11/25/19
Pax (9): Diablo, Eto, Fertile Myrtle, Kilo, Meatball, SnowDay (Q), Wiki, Worm, and Yoshi. Weather: Clear. Mid 30’s. We started off with a walk over to the playground where I had off loaded all of my heavy toys from the sleigh. We did a quick warm up of SSH’s, Kendra Newmans, and some stretching. IContinueContinue reading “BB – Big Mo – 11/25/19”
What We’re Most Thankful for Workout at Vets 11-27-19
Workout for what we’re most thankful for… Turkey “Trot” Follow by Thankful stations, End the workout with some pre-turkey abs.
BLACK OPS @ 7AM – St. John Center for Homeless Men Merkin Challenege – 11/27
878 That’s right come join in the fun tomorrow in the GLOOM to knock out 878 BURPEES with yours truly at St. John Center (700 E Muhammad Ali Blvd). The more people we have the more burpees we get to dish out. There is parking available on the street as well as a parking garageContinueContinue reading “BLACK OPS @ 7AM – St. John Center for Homeless Men Merkin Challenege – 11/27”
PreBlast: 11/26/19 – BoW @ The O
Conquer the Thanksgiving week fartsack and get out to Bag of Wrenches @ The O tomorrow morning! Conditions are looking prime to give thanks for Cogan’s Cove, coupons, tennis courts, running shoes, merkins, and lunges among other things. SYITG! -Handbook
11-26-19 – The Rooster @ Le Mutt – Back Up Q
I got a message from Nino that he needed a substitute Q for The Mutt tomorrow morning, so I told him no problem. I’ll come off the bench to help out a HIM in need. It’s Thanksgiving and rivalry week which gives me plenty of material to work with. Come out tomorrow morning for aContinueContinue reading “11-26-19 – The Rooster @ Le Mutt – Back Up Q”
Pre-Blast Tuesday 11/26/19 – Peggy Baker BO with Dauber 0530
YO!!! Get out to Peggy Baker Park on Tuesday morning and I guarantee there will be no crap outs. The Peggy Baker Park black ops is growing in notoriety…if you have not posted there yet, now is the time. No coupons, but wear your running shoes as the workout will be fast-paced, numerical and will include interval running.ContinueContinue reading “Pre-Blast Tuesday 11/26/19 – Peggy Baker BO with Dauber 0530”
11/26 PreBlast: Nice and Slow Q @ Bayside
We will be burning some calories at 5:30 AM at Bayside! Bring gloves and running shoes. Probably no coupon work, but definitely high intensity. Have a Mary exercise in mind in case I decide to take pity on the group and stop the Thang 3 a bit early…probably not. SYITG!
Pre-Blast – The Cliffs @ The Garden – 11.26.19
If you are worried about the extra calories you will be consuming this week, worry no more. Come out to The Garden tomorrow and get some. This workout will be challenging but rewarding(when you are finished). It’s been a while since I have Q’d at St. Pat’s so I’m looking forward to it. Can’t wait.ContinueContinue reading “Pre-Blast – The Cliffs @ The Garden – 11.26.19”
11/25/2019 BlackOps at the O BackBlast
Pax (10) Flo Jo, Trump, Fergie, Cookie, Blueprint, PED, Fall Guy (Respect), Vincent (Respect), Wham! Glen Ross Conditions: Clear and cold. 37* No Q on this one–just rerun the Mutt300. Using the quarter mile loop along Robbers Row at the O and then stopping at the tennis courts for 25 reps of curls and LBCs. We madeContinueContinue reading “11/25/2019 BlackOps at the O BackBlast”
Back Blast – The Ruiner 11/23. Vincent Q
If you read the pre-blast, you’ll know I was ready for a rainy Saturday morning. When I arrived at the O the sky was gray but no rain. PAX that made it out to the Gloom – Drysdale, Meatball, Wham!, Violet, Tron and Vincent (Q). As soon as I got out of the car andContinueContinue reading “Back Blast – The Ruiner 11/23. Vincent Q”
BB – The Hurt – 11-23-2019
PAX: No Show, Blueprint, Glen Ross, Tiger, Barney Fife, Tureen, Deuce (Q) Weather was pretty nice considering how the rest of Saturday shook out. As always, great mumblechatter before getting started, hearing about Tureen’s week of family illness and about everyone’s Thanksgiving plans. Disclaimer given. Mosey around the walking path to the coupon garden andContinueContinue reading “BB – The Hurt – 11-23-2019”
11/21 Backblast TheGarden #KiloQ
This is late so I’ll get right to it. pax Chapo, Nino, huggies, latex, Gypsy, plumbbob, Wapner, domino, kiloQ COP 25 SSH 25 Imperial walksrs 25 hillbilly walkers 25.50.75.100 interval sprint THANG EMOM (every minute on the minute) 10 minutes 10 merkins 10 Peter parkers hold coupon overhead until minute is up. EMOM 2 10ContinueContinue reading “11/21 Backblast TheGarden #KiloQ”
Black Blast Incubator 11/25
25 PAX (1 FNG) got up and got better on this fine Monday morning. Conditions: cool and clear. PAX: Dauber, Rocky, Buzzsaw, Mayhem, Tinder foot, Bob Ross, Frosted Tips, PorkChop, PewPew, Iceman (R), Jolly Rancher, Meter Maid, Jewell, Aerobie (R), Ver de Milo, Amelia, Fear Factor FNG, Backflop, Deep dish, Pelican, Stick Up, Ladybird (R),ContinueContinue reading “Black Blast Incubator 11/25”
11.25.19 Preblast: Sadie Q North Posh @ The Silo
Flounder reached out on slack for a Q fill in. I jumped in.. always down to cover a HIM’s six! This is actually my first Q at North Posh. I’m really looking forward to it! Bring your head lamps. We are going to move. Bring your gloves. Not for coupons. Bring a good attitude andContinueContinue reading “11.25.19 Preblast: Sadie Q North Posh @ The Silo”
Brown Water VQ Loco @ The County
Come out to my VQ Tuesday at the County. There will be some coupon work and some moving for a full body workout. It will be a barrel of fun. SYITG – Brown Water
11/26/19 TUESDAY BlackOps at The Firehouse – Free the Bird – Fungi Q
Come out on Tuesday (not the normal Thursday) to The Firehouse for some upper body and ab work. No running. No burpees. No squats. #freebigbird
Incubator PreBlast 11/25
Weather looks great for the gloom. Come ready to move.
11.23.19 – The Nest BackBlast from LePew
HIMs: Jolly Rancher, Gisele, Brown Water, Fructose, Fungi, Valdez, Dauber, Cochran, Captain Crunchberry, Backflop, Cratchet, Kimball, Pelican, Abacus and LePew Inspiration: For those who don’t know, I grew up in Massachusetts and would often visit Plymouth Plantation as a child. It’s an amazing place and encourage you to go if you get the opportunity. AmongContinueContinue reading “11.23.19 – The Nest BackBlast from LePew”
PB – Wapner Q @ The Fog 11.23.19
A little bit of rain will help ease the pain! We’re gonna run, we’re gonna jump, we’re gonna sweat. I may remember all F3 principles this time! Bring gloves and a towel. SYITG!
PB – Big Mo – 11/25/19
The tractor tire has been waiting patiently in my garage for several weeks and he is itching to get back out into the gloom at Big Mo. His sledgehammer and sandbag friends want to come along too. Bring a plate or dumbbells if you have some. SYITG SnowDay
PB – Deuce Q at The Hurt – 11/23/2019
Pepperoni was on the calendar to Q at the Hurt, but it turns out he has far more important things to attend to, and so I gladly took the Q for him. As for tomorrow, its probably going to rain, so come prepared. We will utilize the portico for part of things tomorrow, but otherwiseContinueContinue reading “PB – Deuce Q at The Hurt – 11/23/2019”
Vincent – Q the Ruiner 11/23 “Dodging the rain drops”.
It might be raining Saturday morning or it might not….. Regardless, I will keep it moving with a leg focused workout. I’ll keep your bodies off of the wet ground, but your hands will be on the ground so wear the proper gloves. We will do a little bit of running between several stations. TheContinueContinue reading “Vincent – Q the Ruiner 11/23 “Dodging the rain drops”.”
F3 Louisville 