Category Archives: Uncategorized

9-10-19 Backblast The Rooster at the Mut

A year ago I was an out of shape 40 year old.  With work, school, dance, gymnastics, soccer, and baseball the last thing I had time to do was to take care of my health, both physically and spiritually.  I had recently participated in the Rugged Maniac at Paoli Peaks.  I finished but my upperContinueContinue reading “9-10-19 Backblast The Rooster at the Mut”

9/11/19 BB – Heavy at The Mutt with Sump Pump – Never Forget

I grew up a military brat and would always wonder why the Aromored Division at Fort Knox was always “practicing” wartime exercises. My wonders became very clear on September 11, 2001. PAX – Plumb Bob, Geppetto, Fridge, Cornbread (R), Snowman, OJ, Tureen, Glen Ross, Blueprint, PED, Fallguy (R), Water Boy, Noxeema Jackson, Larry Flynt, SumpContinueContinue reading “9/11/19 BB – Heavy at The Mutt with Sump Pump – Never Forget”

9-11 Blackblast The Foundry with Storm Trooper

I thought it would be appropriate to do our workout this morning in silence in remembrance of those that gave their lives on 9-11-01, specifically, the 343 fireman. I barely made it through what I thought was going to be a simple explanation of the workout and why we planned to “suffer in silence”. TheContinueContinue reading “9-11 Blackblast The Foundry with Storm Trooper”

9/10 DH Backblast with Kilo

Seeds are being watered and roots are developing at this location. Soon it will bloom into a thriving AO! If you haven’t yet, get out to check out the spot. Basically everything you’d want for an F3 AO. Light, parking lot, 1/3 mile loop, playground, large field etc…. PAX Kilo Wapner Ripple Maxi WOO IcemanContinueContinue reading “9/10 DH Backblast with Kilo”

Diablo #BackBlast 9/11/19 at The Vet

Q: Diablo PAX: (17) Worm, McAfee, Carlos’e, Meatball, Kilo, Atlas, Tony Malito, SnowDay, Eastwood, Vincent, Flea, Airball, Rhythm, Johnny on The Pot, PK, Zipline, Diablo Introduction: On September 11, 2001, 19 militants associated with the Islamic extremist group al-Qaeda hijacked four airliners and carried out suicide attacks against targets in the United States. Two ofContinueContinue reading “Diablo #BackBlast 9/11/19 at The Vet”

9/6/ 2019 BlackOps at the Mutt BackBlast

PAX (8): Fergie, Wham!, Buschhhhh, Glen Ross, PED, Fridge, Blueprint, Pepperoni Second week of Friday BlackOps at the Mutt—doubled the numbers.   Why not? The weather is good and the bathrooms are open too Thang1: Mutt300—this time with a few changes but mostly gas pumps, bench press after each lap (25 each–300 total).  Had to modifyContinueContinue reading “9/6/ 2019 BlackOps at the Mutt BackBlast”

Backblast – The Loco @ The County 9/10

PAX: Red Wagon, Wildflower, Gisele, McAfee, Jolly Rancher, Asian Zing (R) Mama’s Boy, Kimble, StormTrooper, Peach, Alexa, Dauber, Gillian, Red Card, My Pleasure, Scratch and Dent, Crockpot, PK, Dutch Oven, Cratchit, Captain Crunchberry (Q) Weather: Nice and cool, 66 degrees. Disclaimer: I’m not a professional, I have received no formal training, anything I say isContinueContinue reading “Backblast – The Loco @ The County 9/10”

Back-Blast – 8/17/19 – Gypsy @ The Fog

Back Blast are not my thing. I always schedule a time to write it but life gets in the way. Good thing I have notes in my phone from the workout. Rolled in for a great morning at the Parklands. High 60’s will a little breeze. Started at 7:00 with the Disclaimer PAX: Whitney (R),ContinueContinue reading “Back-Blast – 8/17/19 – Gypsy @ The Fog”

BB: 9-7: Playground Time @ the Mutt

Pax:  Glen Ross, Pepperoni, Windshield, Softtop, Bourbon, NoShow, Whamo, Old Bay, Cornbread (Q) Weather: 64* at sunrise. 7:00 a.m.: Welcome and Disclaimer given. Warm-up:  quick mosey to the prayer garden for a brief stretch n warm up led by Pepperoni. Then an overhead coupon-run around the trail with stops along the way for incline merkins,ContinueContinue reading “BB: 9-7: Playground Time @ the Mutt”

9/11 PB – Heavy @ The Mutt – Q Sump Pump

We all have excuses on why we don’t get up for easy. Tomorrow should not be one of them. If for nothing else, get up and get out to show respect for those whose lives were forever changed on 9/11/2001. We’ll put in the work and save a few minutes for a moment of silence.ContinueContinue reading “9/11 PB – Heavy @ The Mutt – Q Sump Pump”

BoW backblast: spoiler-It was hard

It was a little soupy out there this morning, but everyone came out to get better. Pax Captain insane Nickelback Wham! Paris Loco Face Fall Guy Scuba Steve Flo Jo Gillespie Jinxie Nugget Q Last week, Zartan put out a feeler for some Qs this monthe. YHC hadn’t q’d in a bit and I knewContinueContinue reading “BoW backblast: spoiler-It was hard”

#NeverForget #PreBlast for 9/11 Workout at The Vet 9/11/19

Fair Warning: This one will be hard. It deserves to be. I’ll save the details and a lot of the “why” for the BackBlast. But, if you want to see it for yourself, join me at Veterans Memorial Park 9/11/19 at 0530 for an epic workout. (Will 45 minutes be enough time for 2,977 reps?)ContinueContinue reading “#NeverForget #PreBlast for 9/11 Workout at The Vet 9/11/19”

Diablo #BackBlast from The Garden 9/10/19

Q: Diablo PAX: (9) Fructose, Goose, Frosted Tips, Jewel, Shrimp Boat, Holler, Domino, Airball, Diablo Introduction: YHC was very happy to return to The Garden on an absolutely perfect morning to workout. If you haven’t hit The Garden, you need to do so. Various hills, fresh coupons, fancy playground, ample east-end style parking. Most importantly,ContinueContinue reading “Diablo #BackBlast from The Garden 9/10/19”

Back Blast – BlackOps – English Manor – 09/05/2019

Loving the starfish efforts. Hopefully it sticks. Got there around 5:15am to finish scouting the location for the ensuing beat down and plant the flag so the PAX could find me. Rusty, who posted with us down range from Chicago, asked for a picture. A great way to remember his visit to Louisville, which seemsContinueContinue reading “Back Blast – BlackOps – English Manor – 09/05/2019”

9/2 – Labor Day at Posh

Due to the holiday, we pushed this one back to 0700-0800. Gave me an extra 15 mins to work with. Pax: Ripple, Bob Ross, Presto, Harbaugh, Skirmish, Buzzsaw, Newman, Tenderfoot, Iceman, Jitterbug, Abacus, Deep Dish, Woooo, Huggies, Nino, Fructose, Mr Kotter, Maxi, Hot Wheels (Q) We started with a mosey and the usual COP. Highlight thereContinueContinue reading “9/2 – Labor Day at Posh”

PreBlast for 9/11 Memorial Ruck 9/11/19

Q: Diablo Start Time: 9:11 pm Start Date: 9/11/19 Start Point: Veterans Memorial Park End Time: 11:00 pm Bring to Donate: As many sealed, unopened gallons of drinking water as you can find and/or fit in your vehicle. This is a primary need for Wayside Christian Mission. (I want to deliver over 100 gallons ofContinueContinue reading “PreBlast for 9/11 Memorial Ruck 9/11/19”

9/6 @ Chopper “Carlose Q”

Had a great time with the crew this morning. We did a couple extravagant workout. We did 2 separate 1-4 ratio workouts including the coupon (man makers, Mercans, Curls, Bench Presses, Weighted V- Ups) w/ some marry in between. Great morning with a great group of guys!!! Storm Trooper Flounder Short Hose Zip Line BuzzsawContinueContinue reading “9/6 @ Chopper “Carlose Q””

Plumb Bob One Year Postiversary Q at the Mutt Pre Blast 9/10/19

Come one, come all to the party that you’ve been waiting for all year!  Ever since that sweltering hot day at the Big Four Bridge a year ago, it’s all been leading up to this.  It’s going to be a total body workout but we’re going to have fun doing it.  You have a fewContinueContinue reading “Plumb Bob One Year Postiversary Q at the Mutt Pre Blast 9/10/19”

9/9 BackBlast BigMo leg day with Kilo

Tony Malito 35 BrinkShinn That’s right, it was leg day at BIGMO this morning. 9 pax will have a little trouble with stairs and hills today and tomorrow as a result of this heavy circuit. It cant be said enough, please modify and work on form at these heavy workouts. Moving heavy weight with poorContinueContinue reading “9/9 BackBlast BigMo leg day with Kilo”

Pre-blast – The Loco @ The County – 9/10

Attention F3 Louisville. You have a report of a 3 A-L-A-R-M workout that your fellow PAX will be feeling the burn without you. Please respond to 211 Mt. Mercy Drive at 0530. Q is requesting your assistance to push, drive, and motivate your fellow HIMs. Leave no man behind, but leave no man where youContinueContinue reading “Pre-blast – The Loco @ The County – 9/10”

IronPAXChallenge Week 2 BlackOps at The Posh 9.10.19 PreBlast

Today 9 PAX took on Week 2 of the IronPAXChallenge at The County & some feedback was not only is this WO a “beast” but the WO alone may take a little longer than the 45 minutes we have slotted for weekday WOs. In an effort to ensure PAX members are done by 0615 we’reContinueContinue reading “IronPAXChallenge Week 2 BlackOps at The Posh 9.10.19 PreBlast”