Category Archives: #Louisville

Q: Diablo Start Time: 9:11 pm Start Date: 9/11/19 Start Point: Veterans Memorial Park End Time: 11:00 pm Bring to Donate: As many sealed, unopened gallons of drinking water as you can find and/or fit in your vehicle. This is a primary need for Wayside Christian Mission. (I want to deliver over 100 gallons ofContinueContinue reading “PreBlast for 9/11 Memorial Ruck 9/11/19”

Had a great time with the crew this morning. We did a couple extravagant workout. We did 2 separate 1-4 ratio workouts including the coupon (man makers, Mercans, Curls, Bench Presses, Weighted V- Ups) w/ some marry in between. Great morning with a great group of guys!!! Storm Trooper Flounder Short Hose Zip Line BuzzsawContinueContinue reading “9/6 @ Chopper “Carlose Q””

I like competition. I like partner workouts. I like music while I work out. I like mumblechatter. I love getting better. If you like any or all of these things, come to Seneca at the tennis courts at 5:30 am.

Super pumped to get out and see what this budding new AO has to offer. I’m not sure what we are going to do yet, maybe a little pearls on a string to get a view of the park and a lay of the land. HotWheels will tell everyone else to come out, but theContinueContinue reading “9/10 PreBlast Douglas Hills BO with Kilo”

Tony Malito 35 BrinkShinn That’s right, it was leg day at BIGMO this morning. 9 pax will have a little trouble with stairs and hills today and tomorrow as a result of this heavy circuit. It cant be said enough, please modify and work on form at these heavy workouts. Moving heavy weight with poorContinueContinue reading “9/9 BackBlast BigMo leg day with Kilo”

My return to The Garden tomorrow kicks off what will be 3 Q’s in 48 hours. I anticipate 45 solid minutes of hills, coupons, and sweat, all with men who want you to be better. If you’re reading this, you should like how that sounds. SYITG Diablo

Today 9 PAX took on Week 2 of the IronPAXChallenge at The County & some feedback was not only is this WO a “beast” but the WO alone may take a little longer than the 45 minutes we have slotted for weekday WOs. In an effort to ensure PAX members are done by 0615 we’reContinueContinue reading “IronPAXChallenge Week 2 BlackOps at The Posh 9.10.19 PreBlast”

QIC: Wham! 16 PAX: Tron; Deuce; Taureen; Banjo; Fertile Myrtle (DR from Naperville); Wiki; Gillespie; Digiorno; Cutlass; Meatball; Gepetto; Duplo; OJ; Backdraft; Zonka; Wham! Time: 0700 Weather: 64 Degrees; Perfect ZooZooLemon Gear Check: Piggly Wiggly Tank Top; Navy Blue (not UK blue) Reebok shorts; F3 hat; Salomon Speedcross 3’s; Swiftwick Socks; Head Lamp; Off! DeepContinueContinue reading “9/7/19 Ruiner Backblast #HillRunning #CarelessWhisper”

Pax: Porkchop (Q) Fergie Maxi Woooo Ripple Wa[ner Buzzsaw Snooze Deepdish Beats (FNG) Starchild Diablo Bologna Airplane Circle Up for some COP.  30 SSH, 15 Abe Vigodas, 15 Grassgrabbers, Kendra Newmans 10 BOYO the a short Mosey to the football field.   Thang 1: 4 Corners.  Partner up.  Deconstucted Burpees at each corner.  Complete 10ContinueContinue reading “Backblast BO Douglass Hills 8/27”

We’ll be hitting a leg circuit at BigMo tomorrow. If you enjoy soreness when you walk or stand up, come enjoy the Legsplosion delivered by Kilo!

Who’s up for a little headlamp trail running at the North Posh.

It is a humbling experience to Q a workout with 22 HIMs who push me through each workout, so the theme of my VQ was all about teamwork. YHC was simply the coach that laid out the plan and guided the PAX who executed with precision, relentless effort, and moxie. The temperature was perfect…best describedContinueContinue reading “Back Blast 9/7/19 – #theNest @theCounty 0700 Dauber VQ”

I’ve always loved Pleasantville, but haven’t posted there in months. When Grinder had a open day, I jumped on it. It’s a great place to post if you haven’t done so. Jolly Rancher has taken the site Q now and does a fantastic job. Pax: Noxeema Jackson Soft Top Viking Alexa Geppetto Backdraft Jolly RancherContinueContinue reading “9/6 BB for Pleasantville”

Worm got called out of town for work, posted a call for a sub on Slack and Geppetto called me out. I knew I wanted very limited running, but the heavy was the day before, so I had to come up with a light run workout that wouldn’t kill me after the beat down byContinueContinue reading “9/5 Extender BB for The Mutt”

start at Gheens foundation lodge, ruck towards pope lick park for hour and half. Turn around and come back. There will be coupons. 34 days SYITG!

Saturday 9-7 forecast:  7:00 a.m. 64* and waiting for the sunrise.  It’s playground time at the Mutt, but this won’t be kids stuff (ok, maybe a little).  There will be some running, some coupon work (bring gloves) and creative use of the playground sure to keep it fun and guaranteed to make you #soreonsunday.    #SYITG.ContinueContinue reading “Preblast 9-7: Playground Time @ the Mutt”

Even though we now have approximately 4,000 workouts every week in F3 Louisville, the Ruiner on Saturday mornings at the O is still my favorite by far. There’s just something special about it. So come join me tomorrow at 0700 and we will explore as much of the park as possible. Plan on cardio, bodyContinueContinue reading “9/7/19 #Ruiner Pre-Blast”

I’m not sure what he’s saying, but I want to think he’s saying come out to Wisteria tomorrow to sweat to the oldies. There will be a medium amount of running and a medium amount of other stuff. SYITG

It all started on a clear dark morning, 8 PAX decided to show and get better. I was fresh off the weekend and on the struggle bus, but I knew I could not disappoint, so I laid out a face melter, that looked good on paper, but almost killed me when it came to applyingContinueContinue reading “BB: The Cliffs 9/3 – Tony Malito”

This was the 4nd installment of the HEAVY Blender at the Mutt.  Anyone that has Q’d a heavy workout knows that the planning for one can be tricky.  You need enough equipment to accommodate the masses but you also want to make sure there’s not too much going on for everyone to get through itContinueContinue reading “9-4-19 Backblast HEAVY Blender at the MUTT”

*Actual photo of PAX before today’s workout and after. Venturing out 25 minutes back to St. Pats today was a pleasure.  I love this AO. Q – OJ PAX: Nino, Huggies, Milton, Latex, Husky, Fructose, Wapner, Uncle Rico *Nino said Kilo told him he was coming* No Kilo I mean when you come to thisContinueContinue reading “9/5 Backblast – St. Pats #Cloverfield”

Had the pleasure to put Newman & Snow Day through my shoulder & arm beatdown. We started out with a little 1-4 ratio with pushups to curls with the coupons. Then we did a little bench press with the tire to finally finish with another 1-4 ration with the coupon. Did weights V-ups w/ benchContinueContinue reading “9/2 Heavy @Vets”

https://gifrific.com/wp-content/uploads/2013/05/Jump-on-Exercise-Ball-into-Sand-Fail.gif Disclaimer… this may be your last chance of the year to get sandy. Facts… Weather = Perfect Sand = Yes Q = Iceman Pax = at least Iceman AO = King Louie’s Sand Courts Shoes needed = No Gloves needed = No Shirt needed = No Will we jump = Yes Will we runContinueContinue reading “Preblast for Friday 9/6 at The Beach, 0530-0615”

Nothing fancy planned for tomorrow, just light running and a lot of different stuff. I have about 12 hours to figure out what that other stuff is, but it’ll be done. The one thing for sure is very light running.