Category Archives: Uncategorized

Q:  CI Pax (19):  Cowboy, Jolly Rancher, Wildflower (Happy Birthday), Asian Zing (R), Peach, Cardigan, Airplane, Pelican, Fungi, Abacus, Kimble, Big Bird, Limestone, Brown Water, Cratchet, Viking, Pew Pew, Alexa, CI Conditions:  54*.  Nice. Gearlander:  I don’t have a ghost costume, but I have a shirt with a spider on it.  So I wore that.ContinueContinue reading “#Loco Backblast Ghost Q Week – CI the Friendly Ghost”

I was honored when Alexa reached out to Ghost Q at the Foundry this week. Obviously, I tend to enjoy the HEAVY style workouts. And seeing what The County and The Mutt have done to expand that style WO is so impressive. I brought the Worm Wagon loaded with Heavy Toys for all to share.ContinueContinue reading “BP- 10/23 The Foundry – Worm Ghost Q”

Tomorrow is you last day to see a ghost. Come out to the vets and pick your parking spot for convergence on Saturday. We will mosey, move some coupons and play patty cake. Come out and get better. Don’t be scared of no ghost or maybe you should be. Hahahahaha Ghost

Come out to the gloom of Wisteria. Where things are rarely what they seem. A Ghost Q will be there, but not the kind that you think. Hiding in the shadows, lurking, devising something to make you scream. But don’t let this Ghost Q catch you, as he will take your blood for a drink.ContinueContinue reading “10/25/2019 Pre-Blast Wisteria @ Pleasantville”

Today was fun.  I showed up around 5 AM to get a lay of the land as I have not yet Q’d at the County so I needed to have a place for dips and derkins.  Once, I located the guard rail of choice, I parked my car in a far off distance, killed theContinueContinue reading “BB: The Agony – Tony Malito (Ghost Q) – 10/24”

Come join this Ghost tomorrow at the Hallowed Grounds of the PWVFD. This ghost would rather float through walls that run. So some running we will do. We will run loops with body work at the end of each loop. Then we will finish with a little ghost partner work. You will get a fullContinueContinue reading “10/24 Black-Ops @PWVFD Ghost Edition”

the Extender, we will work, we will get gooder! For those of the faint of heart don’t worry. No need to be afraid of this ghost, you will know me when you see me but it has been a while. For those with soft hands may want to pack your gloves!

Bayside. Ghost Q. Leg Day. Running. Squatting. Lunging. Repeating. If all goes well, you WILL struggle to get up and down out of a chair or off the toilet tomorrow afternoon. STIYG. Ghostie

When Backdraft asked me to Q theBlender during GhostQ week, I was all over it.  These heavy Qs are my favorite, because they give you the opportunity to get creative in how you split the pax, how long the intervals are, and which muscle groups you’d like to focus on.  I was excited to testContinueContinue reading “10/23 Backblast TheBlender #GhostKilo”

Muuuuuhahahahahaaaaaaaaa, come out to the gloom for some spoooooooooooky sweating and some moderate lifting. There will be some running, some weight and some hurt! All who dare for the scare, stop the snore, come see whats store, its not to bore and will strengthen the core… SYITG! GQ

You likely don’t know this but your Bird used to do professional theatre in Cincinnati. I love dressing up, getting into character and stepping into another world. Oh, and I probably own more wigs than what is acceptable for a man in his early 40’s. I am also a big fan of the Halloween season.ContinueContinue reading “10.21.19 Ghost Q-Back Blast for The Incubator @ Posh”

Looking for a Q that looks at you the way Patrick Swayze looked at Demi Moore in Ghost?!? If so, Cloverfield is the place for you this Thursday morning. Come on out and let me show you my love and affection with a proper beatdown in the gloom. YHGQ will keep the Pax moving whileContinueContinue reading “Cloverfield @ The Garden Pre-Blast 10/24/19 #GhostQWeek”

What meal is in the Crock Pot? Just like an awesome kid’s book, tomorrow’s workout will be a “choose your own adventure”. PAX and Shorties (2.0’s) will choose their stations all along the way. Then we will talk about the importance of making good choices. Come out to the County at 6:30 pm for aContinueContinue reading “Pre Blast BlackOps F3 Dads 23-Oct-2019 Wednesday at the County 18:30 Crock Pot, Zeus, & Luigi Co-Q”

Honored to be taking a trip over to Vets at Jeffersontown – the home of the 2018 Best AO and the site for Fall Convergence 2019 later this weekend.  I’ve been there before and some of the most difficult workouts I’ve ever completed were put on by the PAX that call Vets home.  And, now it’s myContinueContinue reading “PB – The Tank : Vets : 10-23-2019”

The idea behind Ghost Q Week is to post & not have any idea who the Q is (I know for some PAX this is their norm because they don’t the calendar). In preparation for this morning, I got to The O at about 0510 to set up for the WO…not because it took meContinueContinue reading “Ghost Q Bag of Wrenches 10.22.19 BackBlast”

New Toys at LeMutt also a new Q. The Ghost has yet to Q a heavy at LeMutt but you should recognize the face, at least the voice. We will be dealing pain for all the people in attendance. Gloves are necessary! SYITG 👻

PAX 9, Geppetto, My Boy Blue, Sump Pump, Back draft,Pepperoni, Old Bay, Fridge, Glen Ross,Cowbell. Weather…crap 50 light rain, wind chill 40. Disclaimer given, mosey around the reflection path for a quick warm up. Circle up for Kendra Newman’s, side straddle hops, cobra, runners stretch. Everyone partnered up. Thang 1 , dumbbell curls, hammer curls,dumbbellContinueContinue reading “BB 10/16/19 Cowbell heavy Q.”

So Catfish has been twisting my arm to Q at the Silo for several months now, to the point of where my arm had suffered at least a third degree Native American burn, and was just about broken.  With ghost week here, it seemed like the time to capitulate and trek my way outside theContinueContinue reading “BB – Ghostmode – The Silo – North Posh – 10-21-19”

Q: Zartan & BUSCHHHH Pax (39): Fall Guy, Chestnut, Pepperoni, WHAM!, Iceman, Plum Bob, meatball, Gepetto-F3, Fanny Pack, Sump Pump, Diablo, Zima, Back Draft, Hamm, Hand Book, Holla, PK, Tron, Asian Zing, Methane, Vincent, Big Bird, McAfee, Metermaid, Alexa, Airplane, Flo Jo, Tureen, Mamma’s Boy, DiGiorno, Glen Ross, FNG- Baywatch, FNG- Fran, FNG-Cookie, FNG- Ditka,ContinueContinue reading “B.B. 10.18.19: RUCKTOBERFEST”

There is nothing to be scared of tomorrow at The Mutt. Don’t let Ghost Q week spook you in to sacking. If you like to run, bear crawl and get an overall full body beatdown then you will be fine. I promise. C’mon out and howl at the moon in the morning. SYITG. –

Keeping with this weeks theme. I have been a ghost at PB Park since this BO location was decided on. I have never posted out there as its outside of the 264 corridors but tomorrow things will change. Come out tomorrow with a great attitude and kick your Tuesday off on the right foot. WeContinueContinue reading “PB 10/22/2019 BO at Peggy Baker Park”

So I found this whistle. How can I use the whistle when I Q? I like whistles but only when I’m the one using it. Better hide it from the kids. I remember a great movie where the coach kept blowing the whistle while the team did exercises, It looked terrible so we’ll probably doContinueContinue reading “PreBlast The Bridge at The Posh Wed 10/23”

Today we kicked off Ghost Q Week leading up to Convergence this Saturday 10.26.19. I look forward to seeing as many PAX as possible this Saturday at Convergence with the details below: WHAT: A full body hour long beat down by 4 different PAX of F3Louisville followed by some quality 2ndF. WHEN: Saturday 10.26.19 fromContinueContinue reading “**CONVERGENCE 10.26.19 PREBLAST**”

https://m.youtube.com/watch?v=rS00xWnqwvI There will be a quiz….

SYITGLOOOOOOOOOM Tomorrow I’ll do something I’ve never down at the sacred grounds of The O. To see what it is, I’ll SYITG. I suggest gloves & maybe some body bags. Ghost