Category Archives: #Louisville

Come out to The Patriot where we will go round and round, up and down and all around with our coupons. Be ready to move, be ready to work and be ready to sweat. Bring a FNG, a coupon, gloves, running shoes and a desire to work. SYTIG.

I can promise no upper body for tomorrow. Lambeau’s and Meter Maid’s Qs over the last 2x days have totally destroyed my shoulders. Thanks guys. So we will focus on core and legs tomorrow at the Abyss. And you know it wouldn’t be a Backflop Q if we didn’t get in some running as well.ContinueContinue reading “Preblast – Escalator @ The Abyss, 3/2/22 @ 0530”

Come on out to The Garden for an old fashioned Mardi Gras beat down. Coupons provided, hills to a minimum, ready for anything. 0530. And come celebrate a SITE Q handoff – kudos to Wide Right for holding it down for quite some time! Cheers~NattyLite

The County OG’s have been called up to re-engage for 2022! Above freezing temps and crazy good mumblechatter highly likely. Bring your coupons and an FNG for good ole fashion beatdown. SYITG – WILDflower

It’s Fat Tuesday @ The O, so we’re going to do it Mardi Gras style and have a parade. Costumes are optional, and I hear if you bring beads Russdiculous may show some skin. SYITG

It was a great morning with a few of the PAX that decided to join me. Those included Viking, Timeshare and Nice and Slow. Monday is always a tough day to try and post because 0530am shows up really quick. Nevertheless, we conquered the fart sack together and got better. Time was called and theContinueContinue reading “Back Blast – Silo at North Posh – 02/28/2022”

I’m pretty sure this is the first BB I’ve posted since becoming site Q at the Black Ops and now The Range at The Patriot. Honestly, I’m just not nearly as funny or clever as most. But I’ll do my best! Flexseal wrapped up his Patriot tour, 3 Q’s in 1 week I believe, onContinueContinue reading “BB – The Range at The Patriot – The Flexseal Tour Finale 02.23.22”

Come and cure that “Case of the Mondays” with YHC at North Posh. I promise that we’ll survive this together. Bring a a coupon or some other form of weight. SYITG. Jolly Rancher out!

Come out to Vets for a heavy station workout. One station will allow you to get all the bent up “my kids drove me crazy” aggression out so you can start your work week clear! SYITG.

I write this knowing that I am a hypocrite. Complaining about back blast, and how they aren’t what they used to be. Honestly, I have not written one, and I have not read one. I am the sad clown, and the jester. This morning in the gloom, was inspiring for me. Hopefully, I can takeContinueContinue reading “BB – PK Day at the Fog 02.26.22”

The plan is to run an old routine from back when I first started at F3. It impressed me so much, I have never forgotten it, and I am going to try and lead it myself. We will move around the Egg lawn with mini coupons (single bricks, water jugs, or whatever you want toContinueContinue reading “PB – PK Q at the Fog 02/26/2022”

Hats off to Captain Crunchberry for allowing me to take the Q for this WO, a wonderful example of grace and humility. 0530 came and 5 PAX members began @ the amphitheater (Edward Scissorhands, Flexseal, Captain Crunchberry, Brown Water & Harry Caray), disclaimer given and away we began. Several in attendance, including YHC commented aboutContinueContinue reading “BB – 02.25.2022 @ Pleasantville”

Not sure a back blast is really even needed for The Garden workout this morning. The pre-blast laid out exactly what we did and the 11 PAX who read the pre-blast were well prepared. One jumped out of their car yelling all sorts of basic questions but eventually figured things out when I politely explainedContinueContinue reading “Back-Blast Friday 02-25-2022 – The Baptizer @ The Garden”

We began with COP ssh, coupon stretches, dd, all the things. We then started main body WO. 70reps x7sets Manmakers Big Boys Squats Merkins 4ct lunges Coupon curls 4ct LBCs Rinse and repeat Mary with the usual… Time called, rally around the flag COT, COR, NOR Announcements: St als fish fry needs men to helpContinueContinue reading “BB The Agony”

Pretty straightforward for tomorrow at The Garden. We will do coupon work with interval running (no long distances) and merkins. No burpees (yea, you read that right). SYITG Dauber

I have the Q tomorrow 0530, long Run Park at the basketball goals. We will have a bootcamp style workout (is there an other kind). Bring a coupon, a Can Do attitude and most importantly an FNG. It has been awhile since I have been at the Abyss so I am excited about this one!

Shout out to Big Bird for the reminder… Little things matter. It reminded me of the commencement speech at UT by Admiral William McRaven. If you haven’t heard the speech, I urge you to give it a listen. It is incredible. And Bird’s reminder about the little things, reminded me of this quote in theContinueContinue reading “BackBlast – The Bridge at the Posh 2.23.22”

Come join us at The Garden tomorrow to start your Thursday off the right way with some running, lifting and abs. If you’re looking for motivation, remember: “Chuck Norris does not own a stove, toaster or microwave because revenge is a dish best served cold”. Wet Bandit

Time: 5:30 Where: Martha Layne Collins High school Looks like weather will keep things moving along in the morning. Be prepared to stretch, stay warm, and get as many discounts possible using coupons. Are all the lights working? SYITG💪

The Flexseal Patriot tour comes to a close tomorrow (for now)! It looks like the rain has graciously decided to give us a break before a slight 100% chance of more on Thursday (for my Q at Boondocks…but I digress). Flexseal says to bring coupons and be ready to work at 0530. Can we getContinueContinue reading “PB – 2/23/22 – The Range at The Patriot”

I was a little surprised when I pulled up. There were like a bazillion cars in the lot. I forgot some runners were meeting there. When 0530 hit, and the runners departed, all that remained was Edward Scissorhand, Viking, Diane Dukes, Mr. Roper, Harry Caray, and myself. We started with some standard COP. Side StraddleContinueContinue reading “Backblast – Solo @ North Posh – Captain Crunchberry Q – 2.21.2022”

Pre Birthday Q at The County tomorrow, I’ve conjure up a Honey Do list chalked full of Heavy. Bring a Coupon or weight of choice. Meet at the Portico. SYITG!

Weinke is set. All it needs is you, a buddy, a coupon, and the willingness to get out and get better. SYITG- Jewel

Gonna rain. Bring a coupon. Simple yet effective. SYITSG!