Category Archives: Uncategorized

So my Mama told me this weekend that’s it’s been to long since I have Q’d or posted ITG. So this week I’m jumping back in with both feet or just one toe. Come out tomorrow for some you vs you and social distancing. Bring a coupon u will need it. Let’s get better together!!!ContinueContinue reading “Pre-Blast for the Foundry 7/22/20”

If you’d have told me three months ago that I would have been Q-ing at the Boondocks, I’d have thought you were crazy. That place is a million miles away. Be careful fellas! Once the M starts looking at real-estate websites, there may be no stopping the inevitable. Well fast forward to today, not onlyContinueContinue reading “7/21/20 Backblast the Planetarium @ the Boondocks w/Geppetto Q”

Tomorrow at The Abyss we will get to see the sun rise over the lake.  The road to the lake isn’t long. The road to success is long, and is up hill all the way. Prepare for some running, and a full body workout. Bring a coupon, and gloves for ground work if you preferContinueContinue reading “Preblast – The Abyss – 7.22.2020 – Captain Crunchberry Q”

I could not wait for my first trip to the O. I had been meaning to get out there before I Q’d but I try to make most of Backflop’s Qs and he Qs just about every day so it didn’t happen. Thankfully I talked to Viking and Meter Maid the day before or IContinueContinue reading “BB Pelican Q BoW 7.21.20”

This BB got away from me a little(i.e. I forgot). That doesn’t mean that I wasn’t excited to get back out to The O and lead the fine HIM that make up that group. I don’t get there often enough but it’s always fun to do so. We started off with a mosey lap andContinueContinue reading “Back-Blast – Bag of Wrenches – The O – 7/14/20”

a little less Hill and a lot more coupon. Oh yea and bring your coupons. ~Kilo

Come one come rucksacks and all! 0530 at Bayside go a little ruck PT. NEEDED TO BRING: rucksack with weight (or use mini coupons onsite). For reference: A coupon weighs ~30-35lb. We will try to avoid movements that risk getting headknocked by your load. Drawing inspiration from GoRuck Ruck PT site page. SYITG! Your brother,ContinueContinue reading “07-20-20 Black Ops Ruck PT – bayside”

PAX (20): Bob Ross, Brown Tail (R), Colonel Klink, Crop Duster (FNG), Double Down (R), Dry Rub, Dynomite, Focker, Holly Roller (R), Huggies, Iceman (R), Jewel, Jitterbug (R), Minnow, Natty Light, Nice and Slow, Nino, Stick Up, Uncle Rico, Violet (Q) Warm Up: Mosey to Fountain.  5-minute dynamic warm up featuring 10 exercises executed forContinueContinue reading “BackBlast 7.20 The Incubator @ Posh”

I think it’s been over 6 months since I’ve led an official workout. It’s time to dust the cobwebs off the weinke and get back after it. The workout will be a full body, HIIT, you vs you workout. It will allow for plenty of spacing and will be COVID friendly. No coupons, but youContinueContinue reading “Loco 7/21 PB – Alexa 2yr Postiversary”

Holy crap it was hot and humid this morning.  Props to the 8 PAX who joined me at North Posh, particularly since the pre-blast was clear that we would be running hills.  I got to South County pretty early, but Stormtropper was already there. It has been a while since I had seen Trooper ITGContinueContinue reading “Back Blast Monday 07/20/2020- North Posh Countdowns #beastmode”

It’s a crazy world we are living in these days. Politics, racial tensions, pandemics, coin shortages…Just when you thought you’d seen it all, I’ll be making my Boondock VQ tomorrow morning. Over three years of doing F3 I’ve pretty much stayed within the confines of the St. Mathews bubble. But after my recent move, I’veContinueContinue reading “7/21/20 Pre- Blast Geppetto Q the Planetarium at the Boondocks”

My first trip to the O is tomorrow, be ready for a full body workout. Coupons and gloves are needed. If I can’t find the meet point just run around in circles until I show up. That’s basically what I do for COP anyway. SYITG Pelican

Come out to “The Incubator” and experience the first Violet led workout at Poshlands.  This workout is forcing me out of my comfort zone and rest assured you will be out of your comfort zone as well.  The plan is for a dynamic warm up, some HIIT rounds and of course some running.  No couponsContinueContinue reading “Pre-Blast 7.20 The Incubator @ Poshlands”

If you were not able to make it to  Convergence on Saturday, get out to North Posh on Monday 0530 for a little taste of what you missed. If you were at Convergence, I know your pumped for a variation on my station Q from Saturday. No coupons needed. We gonna run some hills and workContinueContinue reading “Pre-Blast Monday 07/20/2020- North Posh Countdowns”

Beautiful morning at The Station as always. Co-piloted for Airplane at last minute – because I love Qing. But, I didn’t realize it until now that I think this is the second time I’ve now subbed for Airplane on his last two scheduled Qs. I asked him again if he had a weinke as heContinueContinue reading “Back Blast – Station @ Inferno – 07/16/2020”

Most of you know that I have a love for Tom Brady, heck my name is Gisele and when I was given that name I was excited. Your workout name shares a name of the beautiful wife of Tom Brady? YES the GOAT, who was drafted in the 6th round. My love for Tom BradyContinueContinue reading “BB: 7/16 The Agony”

Three HIMs stretched it out @ The Abyss. PAX: Uncle Sam (R), Flip Flop, & Mr. Hat (Q). We did some downward dogs, cobras, and attempted a crow or four. We saw a deer right in front of us by the boat dock and watched the beautiful sunrise over the lake. If you’ve never beenContinueContinue reading “Gladiator Backblast 7.17.2020”

So…for the past couple of years we’ve done a Spring Convergence around April 22nd in celebration of the establishment of F3Louisville & a Fall Convergence around the end of the October. Obviously a Convergence in April was not an option in the midst of COVID-19 pandemic so the event was pushed to July. The hopeContinueContinue reading “**CONVERGENCE at The O 7.18.20 Pre-Blast**”

The last time Focker Q’d he was at the Boondocks and it rained 65″ according to those that Posted that day. Must have given him some inspiration for his Q tomorrow at Pleasantville. Bring your dive fins/swim fins/flippers he says. (I don’t have any but he says we won’t be left out if we don’t)ContinueContinue reading “PB: Focker Q – 7/17 Wisteria @ Pleasantville”

Convergence is Sat, so tomorrow at The Abyss we will do some yoga. This won’t be just sitting with your legs criss cross applesauce the whole time. It will hurt some, but it will do your body good. We will start a little later to give some of you extra time to come all theContinueContinue reading “Gladiator @ The Abyss Preblast”

The workout was focused on “Bear” related exercises or exercises to get away from a “Bear” PAX (4): Flo Jo, Krillin, Tammy Faye Baker, Violet (Q), ) Warm Up: Mosey to CAL Body Rotations (neck, hips, kneed and ankle, arms) x 5 each direction 15 seconds high knees, 15 seconds butt kicks 10 x GrassContinueContinue reading “Backblast 7.16 Temple of Gloom @ The O”

I was fired up for the basketball tryouts at the Abyss. Figured after the debacle that was the Boondocks tryout we could only go up. My jersey even got an upgrade-my name on the back. Custom jerseys aren’t as hard to make as I thought, I’ll have to talk to the NBA store to helpContinueContinue reading “BB-Pelican Q-Basketball tryouts @ The Escalator @ the Abyss 7/15/20”

Calling all HIMs! It doesn’t take much to get up that extra few minutes early and cross the river to work out with your buddies. Plumb Bob and I are pros. Hell, if you come out to my Q tomorrow, I’ll reimburse your toll. HL a Southern Indiana friend and bring them with you andContinueContinue reading “Pre-blast- BO at Chapel Lake Park – Grinder Q, 7/16/20”

Bears will be on the attack tomorrow in Seneca Park.  Come out to “The O” to fend of the beast or use a BLIMP to escape.  SYITG.

75 Days ago my football loving heart was shattered. Tomorrow we will be correcting perfection. We will do some partner work at a social distance. Review stats that could have been better and try and rid the lasting image of Tommy’s last throw, an interception, as NEPTB12.

I’m not feeling creative enough to write this, but did you know that 40+30+20+10=100? Why do I ask? Come out to Bayside in the morning to find out the significance of 40 & 100 and to see just how much sweat we can generate from those two numbers!

It has been a while since I have been to the Foundry. Wednesday Mornings DeVito and I have been doing a Black Ops County Ruck well before the sun comes up. If your gonna show back at the Foundry come in hot at 5:28 and Q. 6 Pax starting off the day strong: Holy RollerContinueContinue reading “Back Blast – Foundry @ The County 7/15”