Category Archives: Uncategorized

Get ready to FEEL THE BURN!!.  Your arm, legs, shoulders and chest are going to get a beat down!!!  You might want to start stretching now!!   Assortment of Musical Hits to include Motivational, Teeny Pop, Old School Rap, Praise and Worship and Patriotic!   Bring you coupons, gloves and a can do attitude!!!  SYITG Semper Fi and GodContinueContinue reading “Brown Tail (VQ) The Foundry @ the County 11/04/20”

Turns out the trained monkeys in the Comz Q department couldn’t help me with the WordPress machine. I checked all my settings, cookies, dropped VPN, I even said “Jewel is just a stu Garden guy” 3 times and clicked my heels. Ended up powering down, and then powering back up. Nintendo. It appears YHC canContinueContinue reading “Whats happening behind the Nerd curtain?”

After the disclaimer and welcome, we stood around the flags and said The Pledge of Allegiance. The HIMs: Violet, Vincent (R), Tron, Shyster, Motor Boat, Handbook, OJ, Russdiculous, Sump Pump, & Mr. Hat (Q). Our commonwealth has eight electoral votes, so naturally we started this WO with eight BOYOS. After we started, I heard someoneContinueContinue reading “Bag of Wrenches Backblast 11.3.2020”

Bring your coupons out to the Tank tomorrow for a non-stop, blood-pumping, high-intensity, face-melting, so-glad-you-came workout tomorrow. This is the first time I’ve Q’d at The Tank and already have the Q-juices flowing like the hyphens in this pre-blast!!! Giddy up! SYITG

I love Qing the Boondocks…it is simply the best.  There is literally always something weird or random on a Tuesday in the gloom at the Boondocks.  This morning I had a relatively straightforward workout planned with an accompanying playlist of some up-tempo 80’s rock.  Well…then COP happened.PAX:  Holy Roller (R), Launchpad (R), Brown Tail (R), WILDflower,ContinueContinue reading “Back-Blast Tuesday 11/03/2020 – The Planetarium @ The Boondock”

Dearly beloved… We gathered today to celebrate the right to choose. Some chose poorly and went to another AO. Specifically, Dauber. He left Pelican standing all alone. He picked up a late Q at the Boondocks. Since I gave him no prior knowledge that I planned to poke fun at him (and Pelican) I won’tContinueContinue reading “Backblast – Loco @ The County – 11.03.2020 – Captain Crunchberry Q”

My 2nd ghost Q of the week at the same AO. But hey, I love to Q. We all arrived and were accounted for. Time hit 5:30 and Pelican announced he was the ghost Q. If you hadn’t seen earlier on Wednesday, he did the same, but Tidwell was the real ghost Q. Uncle SamContinueContinue reading “BB – 10/30/20, The Gladiator @ The Abyss”

The clocks are turned back but stars will still be the brightest at The Boondocks. We will stay plenty warm and keep moving. Some Interval running. No coupons needed. Come getcha some.SYITG

Tomorrow at The Loco we will celebrate the right to choose. Some decisions are with you for days or months, and a few decisions last a lifetime. Your decision to show up will set you back about 45 minutes. Your decision to vote could affect you for the next 4 years. No coupons needed. GlovesContinueContinue reading “Preblast – 11.03.2020 – Loco @ The County – Captain Crunchberry Q”

Tomorrow is election day, so we will have a few pop quizzes and history lessons tomorrow @ The O. No coupon needed. SYITG @ 0530. Hat out.

A couple months ago I reached out to Pelican for the Halloween Q at the Nest. Little did I know what this was going to turn into. First, this ended up being Ghost Q week. I’m grateful that Pelican decided to let me keep the Q. Second, this was Pelican’s last Saturday as Site QContinueContinue reading “BB Squid -The Nest @ County 10.31.20”

We are going to keep the Heavy spirit alive at Big Mo! The goal: get smoked with simple movements! Bring your ruck, bring your coupon. We will keep it moving, and move heavy things in painful ways. If you have soft hands, I’d bring gloves. We will be on the ground a fair bit too.ContinueContinue reading “PreBlast: #Big Mo @ Vets 11/2/20”

Make sure y’all changed your clocks back 1 hour this morning. You know what that means…you have zero excuses not to get out in the gloom. At the Abyss, we will run some hills, loops, and such. There might be some mixed in PT. We shall see. Backflop

If you haven’t been to North Posh, haven’t been in awhile, haven’t been to one of my Q’s, or just looking for a good beatdown… it’s no excuse November. Time-you get an extra hour of sleep… sort of. Weather-perfect. Workout-no coupons needed, plenty of social distancing, limited shoulders, some plyometrics of course and beautiful scenery.ContinueContinue reading “PreBlast: Iceman Q at North Posh 10/2 @0530”

Cool, crisp morning at Pleasantville. I pulled up and the site Q, Holly Roller, was there placing the flag in the ground. I thanked him for asking me to be the ghost Q – Holly Roller is a true HIM and he is a beast! Slowly, the other 12 showed and it was great toContinueContinue reading “10.30.20 Wisteria @ Pleasantville: Back – Double Down”

I had only been to The Station once so I was both surprised and honored when Captain Crunchberry asked me Ghost Q. I knew it 100% chance of rain so I wasn’t sure what we would get in terms of numbers. We ended up with 5 which wasn’t bad and wasn’t much less than someContinueContinue reading “Back-Blast – The Inferno at The Station – 10.29.20 – Ghost Q”

All good things must come to an end. What better way to pass the torch on the Nest site Q duties than with an epic ghost Q. Hoping I made Big Bird proud and excited to see where the next site Q takes us. Here’s a little info from the Ghost Q on what toContinueContinue reading “PB Ghost Q The Nest @ the County 10.31.20”

I returned to F3 a few times once March’s initial quarantine was lifted. And it was awesome. But over the summer, I found myself in a tough and unexpected professional situation where I had to make some very hard, public decisions related to the pandemic. And given those decisions, I haven’t felt right venturing outContinueContinue reading “This was special.”

Final Day of Ghost Q week….Epic Preblast From Our GhostQ for tomorrow morning. Very Scary…..Get out to Posh and see what the hell he is talking about here, cause I don’t really know…….SYITG 10/31/20 PB: Halloween Ghost Q for TheFog at The Posh Ghost Q for TheFog is ready to kick it old school withContinueContinue reading “PreBlast #TheFog 10/31 2020”

Friday, yes tomorrow. Come you, come all! We have a Ghost Q that will make you want to come back every time his name is mentioned. Head to the Norton Commons Amphitheater and at 0530, you will experience a “Spooky Workout” with no coupons. (seems like every time I say no coupons, you show up).ContinueContinue reading “PB – Wisteria @ Pleasantville 10/30/2020 – Ghost Q”

That ghastly ghost says…”There will be running, couponing, and handsoming. Accordingly, bring running shoes, a coupon, and those pretty Garden faces. Come get wrecked at the Baptizer.”

I took a stroll out to Bayside a few months ago on a whim – just to say hey to the fine HIM out in the Eastern District of F3Louisville. I also announced at that time the upcoming Ghost Q Week. Well, it didn’t take long for Sadie to hit me up to come backContinueContinue reading “Back Blast – Kapowski @ Bayside – 10/29/2020 – Jolly’s VQ at MLCHS!”

It’s a full moon and the darkest AO. Don’t be skeered. Come out for a full body circuit with one of the most ubiquitous Qs in the region while exploring the deepest, darkest regions of the Abyss. It’ll be hard and it’ll be fun. No coupon required.

Date checked and rechecked for our main man Pelican. And we saved this PreBlast for last, well, because that’s what you do when you have the best Ghost Q on a Thursday in October lined up for your AO. Need not worry about the rain, it’s is just water. You won’t melt. Coupons needed. MentalContinueContinue reading “PreBlast Ghost Q Cloverfield at The Garden- 10.29.20”

Have Q, will travel.  The  Q for The Temple of Gloom @ The O is prepared to use the windshield wipers on the car to ensure a safe journey.  If you post, you should be prepared for a full body workout that is run focused. You can’t get wet if you are running, right?   See yaContinueContinue reading “Pre-Blast 10.29 Temple of Gloom @ The O”

From the desk of The Ghost Q: It’s Ghost Q week but don’t be scared or spooked by that….or the 100% chance of rain….or the 100% chance of a total beatdown. Bring a coupon and be ready to get after it. This will be an AMRAP style workout that push even the most WICKED PAXContinueContinue reading “Pre-Blast – Inferno @ The Station – GHOST Q – 10.29.2020”

Ghost Q week is awesome. Something fun about not knowing who is going to be the man that morning. Today seemed perfect, a little mist, dark and, well, GLOOMY. I’ve been looking forward to this for a few weeks since Meatball reached out to me. I was even more excited when a few of theContinueContinue reading “Ghost Q at The Tank – 10.28.20”