Category Archives: Uncategorized

Headed back to Pleasantville in the AM. Bring a coupon. We will make good use of it. Let’s roll. 0530. Norton Commons Amphitheater. SYITG.  

Dauber had a late cancellation and needed a Q for the Foundry. I was happy to oblige. PAX – DauberPelicanHoly Roller (R)Launch Pad (R)Bulletin (R)Hush PuppyOverflowBackflop (Q) Weather was comfortable 62 degrees and clear skies We mosied to the front of the school and warmed up: 20x SSH, 10x GG, 10x Toy Soldiers, downward dogContinueContinue reading “Backblast – The Foundry @ The County 6/17/20”

This morning at The Station was unexpectedly awesome. Flat…Out…Awesome. The weather was perfect (around 60 degrees and no humidity). I had a solid workout planned and even printed out a few signs to keep the PAX organized.  I was planning on taunting Pelican quite a bit throughout the workout, expecting a smallish group based onContinueContinue reading “Back-Blast Thursday 06/18/2020 – Four Corners in The Inferno @ The Station”

Supposedly “Moving Like an Animal” will make you fit, lean, and healthy.  Come out to Vets tomorrow to see if this is true.  Bring gloves to cover our paws.  And remember, animals like to run.

Come to the Garden tomorrow at 0530 for a WO.  Gloves are always a plus, but coupons are unnecessary.  SYITG

The Gladiator is tomorrow @ The Abyss @ 0530. Park @ the bball court. Bring a coupon. And if you have one, a jump rope. SYITG

COPSSH 20 in cadence, grass grabbers 15 in cadence, plank downward dog,calf side to side, hand to foot then twist to sky then other side, 3 corbas, arms (shoulders/triceps), quadsIndian ran to Grab mini coupons Pre circuit Brick walk with rows from 10 to 30 yrds/ bernie backCircuit 1minCarry mini coupons with you through out WO box afterContinueContinue reading “Backblast – The Big Ka-POW-ski 6/18/20 @Bayside”

I’ve got the Q at Le Mutt tomorrow! First Q since quarantine and I will be sure to have a few tricks up my sleeve. No coupons, just good ole fashioned sweat fest!SYITG

The Station is one of the newer AOs in F3 Louisville, and it’s quickly becoming one of my favorites. If you have not been to The Station before or if it has been a while, come out on Thursday 0530. We will do some exercises that I like and mix in some exercises that PelicanContinueContinue reading “Pre-Blast Thursday 06/18/2020 – The Inferno @ The Station”

3rd Q for me in 4 days so I will bring a mixed bag of tricks. You better be on your game because I’m putting an exclamation mark on this week of Q’s! I’ve got new batteries in my lights and we’re gonna light up the County sky like you’ve never seen before. It willContinueContinue reading “Preblast – The Agony @ The County 6/18/20 @ 0530”

Arriving at the AO early to get some extra stretching done, I began putting together a plan for the the morning. Being this was part duex of a back-to-back Q, I did not want to take the easy way out and just run back the WO from Monday. As always, free to lead, so letsContinueContinue reading “6/16/20 Back Blast BoW @ The O”

The temp was just right stepping out of the truck and wandering up to the monument at Vets for the start of our day. This was my first Q at Vets and I was feeling pretty good about the up coming WO. The PAX caught up on all the happenings from the day before andContinueContinue reading “6/15/20 Back Blast Big Mo @ Vets”

Still planning the weinke but I can you tell this: It will be a high intensity, you v. you AMRAP workout. There will also be a “finisher” included in a tribute to Nice and Slow’s Q from a few weeks ago. It won’t be the same finisher but it should leave a similar effect. BringContinueContinue reading “Pre-Blast – The Cloverfield @ The Garden – 6/18/20”

Come prepared for the fight of your life! This is sad clown you vs HIM you. Were gonna train like the pros…can you last till the bell rings? Come out to The Big KaPOWski at Bayside tomorrow @5:30 AM to find out. Bring your boxing gloves (and WO gloves)…and the heart of a champ. LETSContinueContinue reading “Preblast-The Big KaPOWski @ Bayside 06/18/2020 HEAVYWEIGHT OF THE WORLD!”

Pax present included: Violet, Plumb Bob, Blueprint, Glen Ross, Fridge, Tron, Sump Pump, Cowbell, Noxeema Jackson, Wham!, PED, Larry Flint, Fall Guy, Backdraft, and Pope (Q). The conditions were perfect – it felt like the temperature was in the low sixties with low humidity.  We lucked out and got topped off with a beautiful sunriseContinueContinue reading “Backblast – The Blender at the Mutt – 6/17/20”

HIMs DauberCochranBrown WaterBulletin (R)Holy Roller (R)Wildflower (two weeks!)BackflopFaulkerPants (FNG) This morning was an incredibly beautiful morning out at the Boondocks. With 9 of us out, including Tony Malito’s HL but no Tony Molito were all ready to get after it. COP 25 Side Straddle Hops in cadenceMichael PhelpsToy SoldiersArm Circles The music started with Beck’sContinueContinue reading “BackBlast 6/16 from The Boondocks – LePew Q”

Hills, hills and more hills. That was the theme of today’s WO. It felt so great to get out. 55 degrees under clear skies. PAX – Whitney (R), Aerobie (R), Viking, Dauber, LePew, Valdez, Cochran, Squid, Fungi, Wiki, Speedbump, Zero Turn (FNG), Backflop (Q) Like I said in the preblast, we were going to startContinueContinue reading “Back blast – North Posh 6/15/20”

It was a lovely morning @5:30am. Super pumped to have the Q to celebrate my 3 year anniversary. Coming in hot because Presto was having a tough time finding gloves for the Gloom. 17 Hims in the gloom Huggies, Deep Dish, Minnow, Endo, Little Jerry, Double Down, Fauker, Jitterbug, Nino, Presto, Ladybird, Colonel Clink, Jewel, HolyContinueContinue reading “Backblast 6-15-20 The Incubator”

Don’t underestimate the ole Backflop. I will bring something that will leave your gas tank empty at the end of the workout. Lights are a necessity. You fartsacking isn’t an option. Bring a coupon and gloves for tomorrow. No coupon you say? We’ve got you covered. Let’s go get better together plain and simple. SYITGContinueContinue reading “Preblast – The Foundry @ The County – 5/17/20- Backflop Q”

Come to the Mutt tomorrow at 0530 for the easiest 10 minute fitness assessment of your life.  We’ll top it off with some running and few coupons.  SYITG

VQ out at the abyss for YHC. Come for the fun, leave Goodr.

EC: 1 mile run COP: SSH, Grass Grabbers, Imperial Walkers, Calf & Runner stretches, mosey to the bottom of The Baptizer Bottom of The Baptizer Thang: 5 Man Makers, 10 Single Arm Rows, 15 Coupon Swings, 20 Coupon Squats, 25 Coupon Curls Top of The Baptizer Thang: 5 Shoulders & Toes, 10 Flutter Kicks, 15ContinueContinue reading “06.16.20 The Cliffs at 🍀The Garden🍀 BackBlast”

PAX: Gilligan, My Pleasure, Red Card, Scratch & Dent, Mr. Hat, Ma Bell, Jolly Rancher, Double Down, Jerry Maguire, Tidwell, Little Jerry, Alexa, Gisele, Overflow, Hushpuppy, Uncle Sam, Pelican, FlipFlop, Asian Zing, Crockpot, Captain Crunchberry (QIC). WEATHER: About 60 degrees, slight breeze. DISCLAIMER: I am not a professional, anything I say is a suggestion, youContinueContinue reading “Backblast – Loco – 6.16.2020 – Captain Crunchberry”

We are kicking things off with an EC mile at 05:15 for anyone interested, followed by the regular WO at 05:30. Wear gloves. Bring a coupon. Lace up your sneaks. Bring all the smoke. SYITGarden Domino

This will be my first Q at the O and I am ready to get after it. We will keep it simple, put in work, and get through it together. No Coupons will be needed. Gloves, that’s up to you. SYITG!! -Stick Up

It’s a good day to Q at Le Mutt, weather looks like it will be a ‘dry shoe’ day.  We will do some usual stuff, but in a different order, so it will seem like it’s new.  Some running and coupon work.  No shoes, no shirt, no gloves- no problem, but you should at leastContinueContinue reading “6/16 PB The Rooster @ The Mutt, Soft Top Q”

Sinatra Tabada Come on out to the Boondocks tomorrow morning! We’re going to have an old school beatdown with classic exercises while listening to some old school Sinatra. “Life is a beautiful thing, as long as I hold the string!“ Coupon workCurlsSquatsOverhead PressSkull Crusher V UpsMan Makers “Ask the local gentry, and they will sayContinueContinue reading “Boondocks PreBast – LePew 6/16”

Lets GO!!!!!! Start the engines, sound the trumpets, dust off the rucks, GROWRUCK and F3Nation are making a stop in Lousiville for GROWRUCK 21! Thats right, the home of Ali, Churchill Downs, and the F3FunFactory, will welcome HIM from around the nation for a little leadership and CSAUP. Mark your calendars for October 9th -ContinueContinue reading “GROWRUCK 21 Louisville PreBlast”