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So my wrist is still jacked (insert Glen Ross joke) so you can expect a heavy dose of running tomorrow. We’ll hit our favorites like Mary Sue etc. Syitg – OJ

Gents, this is my VQ and looking forward to it.  As a gorilla style workout, my aim is for a total body workout with a little cardio and use of the newly minted Vets coupons. (If you are wondering what I mean by a “gorilla style workout”, come find out!). Should be fun! – Wiki

In the past I’ve mentioned that The County was a 2nd home for me. I haven’t been there as much this year as I would’ve liked so I’m looking forward to having the Q there tomorrow! I’ve been on a Dora kick this week and I don’t expect that to change in the next 24ContinueContinue reading “Pre-Blast – The Agony at The County – 1.16.20”

Flounder went crazy on me yesterday and sent a pre-blast for Cloverfield and THEN checked the calendar to see if it was open.  Too late, Flounder, because Jolly’s got this one on lockdown – including a celebration of post #250-ish! So, I encourage you to come on out to The Garden on Thursday and seeContinueContinue reading “Pre-Blast – Cloverfield – 01/16/2020 – Jolly’s VQ at the Garden!”

QIC:  No Show Pax: Glen Ross, Dingo, Dixie, FNG (Baxter), Saddie, Cardinal, Russdiculous, Ditka, Handbook, Fergie, Pork Chop, Plumb Bob, Zima, Larry Flynt, PED, Fridge, Geppetto For The Mutt HEAVY Blender this morning we set out to give the PAX a full body workout that was both challenging and variable. However, my F3 name cameContinueContinue reading “1/15/20 Backblast The Blender at the Mutt w/ No Show Q”

For The Foundry workout this morning we set out to give the PAX a full body workout that was both challenging and variable. With that goal in mind, Fructose and I put in several months of planning over the last three days and came up with the Foundry Roulette concept. Lucky for us the roulette wheel was expandable (notContinueContinue reading “Back-Blast Wednesday 01/15/2020 – Foundry Roulette with Fructose & Dauber @ The County”

You get the idea. Come join me at the O tomorrow morning and let’s get better.

Hard to believe it has been a year since Fungi (Airplane and Valdez) finally HL me into coming out. I remember it like it was yesterday. It was at the Foundry and we moved at Thelma and Louise around. I was gassed. But I was also hooked. You brothers have made me better. Come joinContinueContinue reading “1/16 PB – 1 year Post-iversary. BO PWVFD.”

The Pax PK Gypsy Crotchety – FNG #2 Jitterbug Stickup Wampner Ladybird Beastie Latex Mr Lotter Pew Pew Aerobie Sweetart Little Jerry Abacus Le Pew Whitney Q Disclaimer/Count Off COP SSH Grass Grabbers Imperial Walkers Mosey to the Bridge THANG: Dora 100 Burpees 200 Bob Marley’s ooops, strike that! Bob Hurleys. Some HIM needs toContinueContinue reading “Backblast The Fog @ The Posh Whitney Q 1/11/2020”

Get to the Tank! We’re going to hit every muscle and ramp some heart rate. SYITG! – Domino

I’ve got something stupid planned for Thursday.  Come out to the gloom and prepare to get snotwaggled. No running but a snotwaggling none the less. SYITG Porkchop

Forecast: It doesn’t matter…..get out to one of the five locations.1/15 is a day that I’ve thought about frequently over the last three years. Seems pretty obvious since it’s my 40th birthday, but the real reason is the leader of our family passed away on 1/15/17.Grandpa Cowan was the definition of a leader in hisContinueContinue reading “Pre-Blast 1/15/20: Deep Dish Birthday Q @ The Bridge (Poshlands)”

Thanks to the guys at The County today for allowing me to Q. I really enjoy getting out to different AO’s and meeting/seeing people I haven’t in a long time. A shout out to Sump Pump for jumping in the clown car to St. Al’s with me. I was expecting a larger group due toContinueContinue reading “01-14-20 – Back Blast – Ryleigh Strong! – The Loco @ The County – Spilled Merlot or Chicken Nuggets?”

Beat Naperville!!  That should be enough, but if you need another reason to get out to The County at 0530 on Wednesday morning…you do not want to miss taking a few trips around the Foundry Roulette Wheel with Fructose and Dauber. We will work legs, arms and core. I guarantee your number will hit, and youContinueContinue reading “Pre-Blast Wednesday 01/15/2020 – Foundry Roulette with Fructose & Dauber @ The County”

Location: St Patrick Catholic Church 1000 N Beckley Station Rd, Louisville, KY 40245, United States At Track And Field conditioning this week I learned some exercises I hadn’t seen or done before. The focus is on explosion through the movements, muscles in Anaerobic state. Also teaching fast twitch muscles to constrict, then relax at theContinueContinue reading “Pre-Blast The Garden Thursday 1/16 5:30-6:15am”

1/13/2020 Weather 39* & Dry 9 HIMS showed up for a heavy beat down at BigMo. It was an honor and privilege to Q the first post after the man the myth the legend Worm handed the reins down to myself to lead this AO. Much respect to him for his contributions and leadership👏👏👏 StarlightContinueContinue reading “Beast mode @ BigMo”

Today, 21 Mutters dressed in green and dedicated our workout in support of Tony Malito’s niece Ryleigh.  PAX included: PED, Zima, Buschhhh, Fridge, Blueprint, Plumb Bob, No Show, Deuce, Yoshi, Pope (Q), Geppetto,  Loco, Old Bay, Digiorno, Windshield, Tiger, Grinder, Soft Top, Larry Flint, Whamo! (R), and Glen Ross (photographer). The weather was outstanding, atContinueContinue reading “Backblast – 1/14/2020 – the Mutt – MuttVerde – #RyleighStrong”

Today was truly a humbling experience. When I signed up for the IHC and got on the schedule to Q last month I obviously had no idea how special today would be. Not only are we in the middle of a challenge with Naperville this would be the day we would encourage all the HIMsContinueContinue reading “Backblast-#RyleighStrong @ The Garden, Pelican Q 1.14.20”

PAX (10):  Pope, Backdraft, PED, Buschhhhh, Pork Chop, SumpPump, Trump, Fergie, Blueprint, Glen Ross (Q) Conditions:  42*, feels like 39 Got to the O a bit early, maybe 5:25 and nobody there.  Mr. Black Ops a/k/a Fall Guy is usually there, but he’s out for the next three weeks on a mission trip to southContinueContinue reading “1/13/2020 BlackOps at the O BackBlast”

Main thing tomorrow is to remember to wear green as we will be getting out for cause bigger than ourselves. Don’t let a late night game keep from you helping support Ryleigh and the family of one our finest, Tony Malito. The workout will be a Dora/Suicide escalating set. We will be using coupons soContinueContinue reading “Pre-Blast – BoW @ The O – 1.14.20”

This is a little test to see who reads pre-blasts – and how much of a dedicated PAX you are. Free coffee to any other non-County PAX that shows up at Peggy Baker Park tomorrow.  If you don’t do it for free coffee, do it for #RyleighStrong. WEAR GREEN!  And, bring gloves for ground and couponContinueContinue reading “Pre-Blast – Peggy Baker Park – 01/14/2020”

It’s a pretty special day tomorrow for F3 Louisville! First and foremost, we are showing support for our brother Tony Malito’s niece in her continued battle with some pretty severe health issues. If you have something green, please wear it to show support for Ryleigh! Secondly, we are in a heated battle for winter attendanceContinueContinue reading “01-14-2020 – Pre-Blast – RyleighStrong – Backdraft Q – The Loco @ The County”

1/10/20 : BO @ Long Run 1. Squid 2. Uncle Sam 3. Mr Hat 4. Huggies 5. Harbaugh 6. Jitterbug 7. Skirmish 8. Flounder Q Weather- expecting a downpour I did some map recon and found a nice size gazebo near start point. Since I’ve never been to Long run I needed to do someContinueContinue reading “Backblast Long Run Park Friday 1/10/20”

Let’s help get those numbers up, and let’s wear green tomorrow. I’ve got a bum leg, so I grabbed a Q to do something with zero cardio. Coupons are coming, with a possible appearance from Phyllis and Gladys. We start at 05:15 at Douglas Hills. SYITG.

No better place to wear green than at the Garden. Bring a friend and come get better. If you don’t come here go somewhere….and wear green. Full body workout using coupons, prepare accordingly. Oh and wear green. #RyleighStrong

Your mission is find a green t-shirt, cut the sleeves off and wear it to the Mutt tomorrow at 0530.  I can almost guarantee you that none of it tomorrow will be as bad as where you could be.  Get out and fuel up the Green Machine!  #RyleighStrong

Weather – cool and crisp 5 Pax finished the first round of the fitness challenge. Abacus, Wildflower, Captain Crunchberry, Kimble, Fungi (Q) It was great to see the improvement on the cards from the first of October to the first of January. The pax made it through the holidays busting it and improving. We keptContinueContinue reading “Backblast The Firehouse 1-9-20”

This will be our first ever “movie ruck”.  We’ll meet at 8:00 pm 1/15/2020 at Veteran’s Memorial Park in Jeffersontown.  If you do not have a ruck then don’t worry, come anyway.  We’ll have extra.  This will be a 1st and 2nd F event.  We will ruck from the park to the Xscape movie theaterContinueContinue reading “1917 Ruck”

There will be hills and running, all on pavement.  Be prepared for some bear crawls and burpees as well.  SYITG