Category Archives: Uncategorized

I’m excited to make my first Q appearance at South Posh! Better bring your A game tomorrow. It will be 45 minutes of constant movement (aka running) and beat down PT. No rest for the wicked here. Can’t wait! SYITG – Backflop

Tomorrow is one day closer to 2020. Tomorrow is also another day that you have the option to wake up and get better. Others can’t even if they wanted to. Tomorrow you have the opportunity to be pushed by your peers to achieve something you didn’t think you could overcome. Others don’t have this supportContinueContinue reading “Pre-Blast : Jolly Rancher @ the Silo at North Posh – 12/30/2019”

What meal is in the Crock Pot? It’s the last Big Mo of the year. While it’s still 2019, let’s make some Mo-mentum before 2020 starts. If you want some Mo, come get some Mo tomorrow. Maybe Worm has Mo jokes than me, maybe no. If you look carefully there’s a Mo in Worm. I’ll stopContinueContinue reading “Pre Blast 30-Dec-2019 Monday Big Mo at Vets 05:30 Crock Pot Q”

The PAX knew from the pre-blast that the workout this morning would be a celebration of the greatest rivalry in sports – Cats vs Cards.  However, the focus was not on the battle that would take place later in the day on the hardwood. Instead, this morning beatdown was a celebration of the epic beatdown theContinueContinue reading “Back Blast 12/28/19 – Coach Dauber’s Rivalry Beatdown in The Nest @ The County”

Date – 12/28/19 Location – Jefferson Memorial Forest Distance – 11.3 Miles Time – 2:27 PAX – Little Jerry, LePew, Catfish, Abacus Met 0600 at JMF main parking lot for a trip down the Silt Stone Trail. Anytime YHC is running there is bound to be a trip, as in fall. Today YHC found treeContinueContinue reading “BackBlast – F3 Runners Abacus Q JMF 12/28/19”

December is ending with unseasonably warm temps. The PAX were fortunate it was still cool enough that they did not melt from the face melter YHC planned. 0529 YHC issued the disclaimer 0530 first exercise 10 BOYOS, followed by 9, then 8, and down to 1 Next up a mosey around the Garden grounds (flatContinueContinue reading “BackBlast – 12/26/19 #theGarden Abacus Q”

The Loco opened up and needed a Q. Crock Pot put out an ask and I let is sit for a good minute or two before jumping on it and scooped it up. Couldn’t leave it alone for that long. PAX: Uncle Sam Asian Zhing Kimble Crock Pot Brown Water Holy Roller Wildflower Kilo FergieContinueContinue reading “Back Blast – Jolly Holly Christmas Eve @ the Loco – 12/24/2019”

The forecast is 50 plus in December, so no excuses not to post somewhere tomorrow. The Mutt will have a mix of running and coupon work. Not a lot of miles, but enough to get the blood pumping. SYITG.

Still not sure on the weinke for tomorrow.  Temps look great, so we will likely explore the park.  Also, no rivalry themed workout but if you want to wear red or blue that’s fine with me.  SYITG

Q: Diablo PAX: Little Jerry, Holy Roller, OJ, Diablo For the second year in a row, I invited the PAX to join me for the following set of movements: For the second year in a row, 2 others took the bait, this time in the form of Little Jerry and Holy Roller. These guys areContinueContinue reading “Diablo BackBlast for 2nd Annual CSAUP Holiday Workout 12/27/19 at The O”

Get out to The County on Saturday at 0700 to get fully prepared for the big game.  We will celebrate the greatest rivalry in all of sports – Cats vs. Cards.  But….I guarantee this will NOT be what you expect.  Intrigued??  Come see what Coach Dauber has in the playbook.  The beatdown will be fast-paced and full-body…butContinueContinue reading “Pre-Blast Saturday 12/28/19 – Coach Dauber’s Rivalry Beatdown in The Nest @ The County”

Rolled into the Mutt at 0645, only Nugget chillin’ in his car listening to his pump-up mix tape.  0655 still no other Mutters.  0658 floodgates open and Mutters coming from every direction. Including a DR from Nashvegas (Blacklung), Welcome! HIMs (18): Blueprint, Whamo (R), No Show, Wham, Lionel, Noxema Jackson, Drysdale, Windshield, Pope, Blacklung, Softtop,ContinueContinue reading “12/21 – The Hurt BB – Pepperoni”

Please join me at Poshlands Saturday morning; 7:00 AM;  Weather ideal for December. As usual we will try and hit a bit of everything and work off a little of the holiday cheer. SYITG

Like a lot of the PAX I’ve been indulging in all the holidays have to offer so I was excited to not drink and eat all day and night and go to bed early for the first in over a week. Around 2 or 3 AM my 2.0 Cookie Monster came and took my spotContinueContinue reading “Backblast Pelican Q 12.27.19 Wisteria @ Pleasantville”

Weather – Absolutely perfect!  Dry 55; degrees PAX 17 – Deep Dish, Pood (FNG), My Boy Blue, Backdraft, Snow Day, Yoshi, Flounder, Storm Trooper, Cookie, Jinxy, Vincent, Stick Up, Dynomite!, Worm, Meatball, Geppetto, Huggies (Q) COP – 5 BUYOS, 25 SSH IC, 20 Imperial Walkers IC, 15 Abe Vigodas IC, Downward Dog Stretch, 15 FastContinueContinue reading “The Chopper @ Vets Back Blast 12/27/2019”

14 PAX Digiorno Q PAX: Wham-O Sump Pump Deuce Snowman Yoshi Soft Top Buschhhhh Backdraft Plumb Bob Windshield Pope P. E. D. Fergie Digiorno Q Conditions: Low 50’s Disclaimer given Everyone grab a coupon Circle up Warmup: Downward dog Runners stretch Grass Grabbers Merkins Copperhead Squats Michael Phelps Tricep Stretch Thang 1: We did thisContinueContinue reading “BackBlast The Mutt The Extender Digiorno Q”

Here we go.  It’s been a while since I’ve Q’d at Vets.  Don’t be surprised if we do some hill work.  We’re gonna work off those extra pounds we’ve gained over Christmas. SYITG

During last year’s winter break, Catfish and Violet met me at Seneca Park for a CSAUP event that proved to be, well, stupid, but challenging and terribly rewarding. The goal was to complete a series of movements for time – you vs. you. But, like all we do at F3 Louisville, you vs. you doesContinueContinue reading “Final PreBlast for CSAUP Activity at The O 12/27/19 at 0700”

400 Flutter Kicks in Cadence!!! This morning was meant to melt away the calories from the Christmas feasts. We had 16 HIMs show up to the County along with an FNG from HENRY County (25 minute drive) and a down-ranger, Soprano, from Houston. After the disclosure we started out with a mosey around the campusContinueContinue reading “12/26 Backblast from the County – LePew’s Q”

PAX – Jewell, Valdez, Holy Roller (R), Le Pew, Kilo, Soft Top, Kimble, Wildflower (Q) COP SSH (20) Grass grabbers (15) Mountain climbers (20) Downward dog stretching Mosey to straight away at far end of circle THANG…4×400 400 meter all you got sprint Couple 10 counts and some mary Did a total of 4 roundsContinueContinue reading “BB 12/20 Wisteria @Pleasantville with Wildflower”

I accepted the Q for the Cliffs a few weeks ago and was looking forward to leading at a site that was new to me.  I arrived about 10 minutes early and drove around the school and church to get a lay of the land.  There was already 2 cars in the lot waiting forContinueContinue reading “BackBlast – The Cliffs @ the Garden . Vincent – Q”

I started the countdown to 2020 a bit too early at the firehouse a couple weeks ago so I’m going to try again with some slight modifications at Pleasantville. As was the case last time underwear is required and pants are optional. SYITG

PAX – Bulletin (R), Pelican, Cochran, LePew, Captain Crunchberry, Backflop -Q It was for sure a December to remember! Everyone was in a good mood, it was Christmas Eve, and the mumble chatter was ramping up. The PAX looked out our over the 12 days/lights of Christmas like a child looking over their presents onContinueContinue reading “Back blast 12/24 Peggy Baker BO – 12 days of Xmas”

12 days of Christmas b/c it ain’t over…it ain’t over. PAX: Buzzsaw, Deep Dish, Handbook, Cookie, Duckling, Slinky (DR), Violet, OJ, Tammy Faye Baker (Q) Conditions: Perfect! 50 degrees…made us sweat! Warm Up: Mosey to CAl Parking Lot. 20 Side Straddle Hops, 20 Imperial Walkers, 10 Grass Grabbers, Continued stretch, Native American Run The Thang:ContinueContinue reading “#BB Temple of Gloom 12/26 TFB”

Come out and get some! Just so the BB will be easy we will warm up, do 20’s, and cool down. Now, YHC just needs to names of the pax. SYITG

Merry Christmas to every HIM! The post-Christmas workout at the county will be one where no one will have any problem keeping warm. Gonna be a face-melting Dora with coupon work focused on upper-body and your core. We don’t want any tummies like bowls-full-of-jelly among the PAX, so come on out and burn off theContinueContinue reading “LePew 12-26 at the County”

PAX (4): Stretcher (Down Range, Respect), Tammy Faye Baker, Tron, Violet (Q), Conditions: A Balmy 36 degrees with no wind Warm Up: Mosey to CAL parking lot 12 x Imperial Walkers (IC) 24 x Over-head Arm Claps (IC) 36 x Side Straddle Hops (IC) 24 x Mountain Climbers (IC) 12 x Copperhead Squats (IC) 30-secondsContinueContinue reading “Back Blast 12.24 Bag of Wrenches @ The O”

Pax-Me Kotter, Buzzsaw, Stickup, Ripple, Deepdish, Aerobe, Jitterbug, PK, Bob Ross, MeatHead, Dynomite!, Maxi, Gypsy, Flounder- Q Weather- 30 degrees, dry and low wind. Gear- Polarfleece Scull cap, running tights, shorts, light thermal shirt and long sleeve mud gear shirt. Warmup As promised no 100SSH, only 30 but I got to tell you it feltContinueContinue reading “Backblast The incubator @ The Poshlands 12/23/2019”

Tomorrow is Christmas Eve. So, we will work hard together to earn the feasts we are certain to devour in the coming days. My back is giving me some fits so you can plan on moderate running – and like all other Jolly Qs: zero burpees! Come and get some! Bring some gloves for someContinueContinue reading “Pre-Blast : Holly Jolly Christmas Eve @ the Loco – 12/24/2019”