Category Archives: #Louisville

It was a close race between cardio and weight, and one guy voted for breast feeding. In lieu of a recount we’ll do a little of both unless the weather keeps us confined to the portico. In which case, we’ll build the airplane while we fly it. Bring some gloves and a can do attitudeContinueContinue reading “Extender PB”

QIC: Wham! 17 PAX (1 FNG): Dynomite!; Buzz Saw; Nugget; Nomo; Lady Bird (R); Nice n Slow; Bob Ross; Uncle Rico; Fructose; Deep Dish; Sand Trap (R); Ripple (FNG); Ice Man; Woooo; Mr Kotter; Jitterbug; Wham! Time: 0530 Weather: Humidish ZooZooLemon Gear Check: Piggly Wiggly Tank Top (side note: I ordered a new Wham! shirtContinueContinue reading “8/21/19 #TheBridge Backblast #WhamQ”

Come celebrate Dynomite! and my joint birthday with our Co-Q at Norton Commons this Friday.  We’re both equally unhappy about turning 35, so we’ve concocted a special workout to make sure everyone else feels our… #SYITG XoXo, NJ

Noticed a small typo… now corrected. Calling ALL HIMs… everyone said they wanted to try a workout in the sand, but seems like every time I hold a Black Ops in the sand it’s just Jitterbug and me building sand castles… we don’t get up for easy… see you nice gentlemen Friday ITG— Iceman… thisContinueContinue reading “Pre-Blast 8/23 0530 Iceman at the Beach”

ag·o·ny /ˈaɡənē/ Learn to pronounce noun extreme physical or mental suffering. Come to The County tomorrow and we’ll take a master class on the definition. We will run just a bit. We will use some coupons and exert an appropriate amount energy to equip us to dominate the day. SYITG

Pax-Cutlass, Kilo, Meatball, Backdraft, Diablo, Geppetto, Rih Rih, Plumb Bob, McAfee, Carlos’e, Tool Time, Chutes, Airball, Flounder Q Weather- Perfect Started with 50 SSH to get the blood flowing then straight to work. Began Motley Crue jam. Partnered up for alternating super sets, 7 stations with 2 exercises each, partners alternate as needed. Station 1-ContinueContinue reading “Backblast Big Mo 8/19/2019”

Pax (12):  Busch, Glen Ross, Pope, Trump, Paris, Wham, Violet, Digiorno, Pit Stop, Vincent, Butcher, Me (Q) Conditions:  Africa Hot Gear:  Kicks, shorts, tee 5:30am:  I introduced  myself and gave the disclaimer. Warm-up: We moseyed around the tennis courts, then entered the court closest to the flag.  SSH’s, Grass Grabbers, Kendrick Newmans, & Downward dogContinueContinue reading “B.B. 8/20 Bag of Wrenches @ The O”

Come on out to the O to help me celebrate 2 years of getting better. We’ll work hard and I can share the always funny story of my first post. Bring your headlamps if you can. Syitg -OJ

PAX: 7 Bulletin (R) Pelican Gisele Alexa Wildflower Backflop Crock Pot (Q) Weather: 68 deg F, 87% RH. Muggy. Disclaimer/FNG YHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on your own free will. This will likelyContinueContinue reading “Back Blast Circle of Coupons 21-Aug-2019 Wednesday the Foundry (Heavy) at the County Crock Pot Q”

PAX: Backflop, Bulletin (R), Airplane, Le Pew, Giselle, Dauber, Jolly Rancher, Cochran (Q). Weather: Woof! Eight made it out for a run-heavy Black-Ops this muggy morning at Peggy Baker. We Started with a Native American run across the campus, then warmed up with: SSH x25 Abe Vigoda Kendra Newmans Copperhead Squats x 20 Downward DogContinueContinue reading “8/20/19 Back Blast; Peggy Baker Black Ops”

PAX: 15: Geppetto, Backdraft, Larry Flynt, Windshield, WhamO (R), Zima, Blueprint, Soft Top, Sump Pump, Cowbell, Deuce, Tiger, Waterboy, Star Child, Old Bay (QIC) Conditions: just breathing felt kinda like bring waterboarded. Gear: Yes As I arrived, I saw a few PAX already there.  Is that who I think it is?  Star Child!  Love thisContinueContinue reading “Rooster backblast 08/20/19 – Old Bay at the helm”

Can’t sleep? Gotta be at work early? Come join us at the county for a 30 minute scorcher. If you’re felling froggy stick around for the heavy with Crock Pot. Meet at the playground.

It has been approximately one year (8/27/18) since I last Q’d at the Poshlands and two-ish years (8/22/17) since my VQ with F3 Louisville. Come out tomorrow to help me celebrate both anniversaries, one of which I’m proud of (the latter) and the other of which I’m not (the former). We’ll enjoy cardio, coupon workContinueContinue reading “8/21/19 #TheBridge Pre-Blast”

The aim for Beastmode yesterday was to give the PAX a taste of what the IronPAX workouts will be like and to also help prepare for the challenge coming our way. We had 10 PAX total and 7 were signed up for the challenge. Here is who came out: Banana Hands(R) Nice and Slow MiltonContinueContinue reading “Back-Blast – BeastMode – North Posh – 8.19.19”

We’ve been hyping up this Heavy Workout at the Mutt for what seems like a few months now.  I’ve had a lot of the Pax tell me they are going to try to come out for one.  Well, as the little green fella says, “There is no try, only do!”  Backdraft set the standard lastContinueContinue reading “8-21-19 PreBlast Heavy Blender @ The Mutt”

Pax (11): Deuce, Pork Chop, Back Draft, No Show, Snowman, Windshield , Soft Top, Noxema Jackson, Rih Rih, Wham-O, Fergie (Q) Weather: mid-70s, with a sneaky humidity   COP – A pretty basic start to the morning; SSH, Abe Vigodas, Grass Grabbers, Merkins and some down dog/runner’s stretch. As posted in the PB, running shoesContinueContinue reading “BB: 8/17/19 – Mutt”

1 year ago this week, Pew Pew EH’d me in Nashville and here we are a year later.  I’ve heard people say it before, but being a part of this group is life changing.  I was honored to lead 15 pax (+2 runners) this morning. Weather – Hot and Muggy Pax: Flo Jo, Kimble, MeterContinueContinue reading “8/20/19 Backblast – Fungi Postiversary #Loco @ The County”

What meal is in the Crock Pot? If you’re new to a “heavy” workout, tomorrow’s Foundry at the County is where you need to be. All coupons, all morning. Full body. No running. Bring gloves, but no gear. 100% you vs. you. Your excuses are now gone. How about that?

Q: CI Pax (1 FNG; 1 dog): Tony Malito, Skee-lo, Uncle Rico, Jewels (FNG), Kilo, Catfish, Domino, Harbaugh, Fructose, Nino, Husky, Nice and Slow, PK, Lady Bird, CI Conditions: 76* and humid. People pay for those those conditions when they do yoga. So we did. Gearlander: same stuff as normal, but no weight vest becauseContinueContinue reading “You Get What You Pay For – Garden BB 8/20”

Maxi, Bologna, Buzzsaw – FNG (Welcome), Short chang, Snooze – FNG (Welcome), Zipline, Porkchop, Wapner, McAfee, Deep Dish (Q) DisclaimerMosey to concrete padNext exercise is SSH Starting position….move(IC)……. exerciseNext exercise is Grass grabbersStarting position…..move(IC)……. ExerciseDown to plank Stretch out the calves, Right over left, Right up to right hand, Reach for the sky, Left over right,ContinueContinue reading “Back Blast 8.20.19 – Douglass Hills Black Ops”

3 PAX awoke in the 4am hour on this glorious Monday to partake in a feast of burpees and other delights: Harbaugh, Skirmish (R), & Mr. Hat (QIC). COP: downward, 10 GGs, 10 AVs, 30 SSHs. Thang at the playground: station work UR. HIM 1 – army crawl under swings, 10 dips, duck walk aroundContinueContinue reading “Polo Fields Backblast 8.19”

Meet in the pool parking lot and we will continue to explore what this place has to offer! We’re going to mix a few things in, so get up, get to Douglass Hills, and get better.SYITG Deep Dish

How’s this for transparency? We will warm up We will do some stuff and some things in place We will mosey around the school a max of 4 times We will do some Mary We will get better Get up and Get wrecked tomorrow somewhere ITG. ~Old Bay

PAX: Violet, Plumb Bob, Tureen, OJ, Wham!, Vincent (Respect), Buschhhhh, Trump, Pope, Mayberry, TeaCup (FNG), Cutless, Zima, Nugget, Digiorno, Glen Ross (Q)  2 years ago today was my first post at the O so I was pumped to be back out the O this morning at the original workout—The Ruiner.  Set 2 alarms and gotContinueContinue reading “8/17/2019 Ruiner BackBlast”

Looking forward to my first Q at The O.  Get up and join me at Seneca in the AM.  We will keep moving and get better! -Fridge    

This is a great location we are starting to use, and it offers tons of room for activities.  I don’t want to pull back the curtain too far, but you’ll get a full-body workout with a generous dose of running.  No coupon work tomorrow. For the meteorologists out there, we’ll be taking advantage of theContinueContinue reading “8/20 Black-Ops Pre-Blast — Peggy Baker? Slow down, I don’t even know her!”

What activity is well-suited for the heat? Come find out tomorrow at the Garden. If you don’t want to run, this will be a good one. If you don’t like coupons, this will be a good one. If you don’t like me, you have lots of choices. Love, CI

One year ago this week, PewPew EHd me while we were at a conference in Nashville.  It was an awesome experience as F3Nashville was wrapping up their annual engagement with https://413strong.org/.   I started posting at The County the next week.  Little did I know the experiences and friendships I would be a part of aContinueContinue reading “PreBlast 8/20/19 – Fungi Postiversary Q #Loco @ The County”

Biceps and triceps feeling neglected? Flounders going Heavy on Bi’s and Tri’s tomorrow at Big Mo! I feel the need to dedicate the playlist to the best comment I’ve heard this year. Tony Malito: “Have you seen The Dirt?” Flounder: “No, is it child appropriate?” Tony Malito: “Dude, it’s not wife appropriate!”