Category Archives: Uncategorized

QIC: Wham! 16 PAX: Tron; Deuce; Taureen; Banjo; Fertile Myrtle (DR from Naperville); Wiki; Gillespie; Digiorno; Cutlass; Meatball; Gepetto; Duplo; OJ; Backdraft; Zonka; Wham! Time: 0700 Weather: 64 Degrees; Perfect ZooZooLemon Gear Check: Piggly Wiggly Tank Top; Navy Blue (not UK blue) Reebok shorts; F3 hat; Salomon Speedcross 3’s; Swiftwick Socks; Head Lamp; Off! DeepContinueContinue reading “9/7/19 Ruiner Backblast #HillRunning #CarelessWhisper”

Pax: Porkchop (Q) Fergie Maxi Woooo Ripple Wa[ner Buzzsaw Snooze Deepdish Beats (FNG) Starchild Diablo Bologna Airplane Circle Up for some COP.  30 SSH, 15 Abe Vigodas, 15 Grassgrabbers, Kendra Newmans 10 BOYO the a short Mosey to the football field.   Thang 1: 4 Corners.  Partner up.  Deconstucted Burpees at each corner.  Complete 10ContinueContinue reading “Backblast BO Douglass Hills 8/27”

We’ll be hitting a leg circuit at BigMo tomorrow. If you enjoy soreness when you walk or stand up, come enjoy the Legsplosion delivered by Kilo!

Who’s up for a little headlamp trail running at the North Posh.

It is a humbling experience to Q a workout with 22 HIMs who push me through each workout, so the theme of my VQ was all about teamwork. YHC was simply the coach that laid out the plan and guided the PAX who executed with precision, relentless effort, and moxie. The temperature was perfect…best describedContinueContinue reading “Back Blast 9/7/19 – #theNest @theCounty 0700 Dauber VQ”

I’ve always loved Pleasantville, but haven’t posted there in months. When Grinder had a open day, I jumped on it. It’s a great place to post if you haven’t done so. Jolly Rancher has taken the site Q now and does a fantastic job. Pax: Noxeema Jackson Soft Top Viking Alexa Geppetto Backdraft Jolly RancherContinueContinue reading “9/6 BB for Pleasantville”

Worm got called out of town for work, posted a call for a sub on Slack and Geppetto called me out. I knew I wanted very limited running, but the heavy was the day before, so I had to come up with a light run workout that wouldn’t kill me after the beat down byContinueContinue reading “9/5 Extender BB for The Mutt”

start at Gheens foundation lodge, ruck towards pope lick park for hour and half. Turn around and come back. There will be coupons. 34 days SYITG!

Saturday 9-7 forecast:  7:00 a.m. 64* and waiting for the sunrise.  It’s playground time at the Mutt, but this won’t be kids stuff (ok, maybe a little).  There will be some running, some coupon work (bring gloves) and creative use of the playground sure to keep it fun and guaranteed to make you #soreonsunday.    #SYITG.ContinueContinue reading “Preblast 9-7: Playground Time @ the Mutt”

Even though we now have approximately 4,000 workouts every week in F3 Louisville, the Ruiner on Saturday mornings at the O is still my favorite by far. There’s just something special about it. So come join me tomorrow at 0700 and we will explore as much of the park as possible. Plan on cardio, bodyContinueContinue reading “9/7/19 #Ruiner Pre-Blast”

I’m not sure what he’s saying, but I want to think he’s saying come out to Wisteria tomorrow to sweat to the oldies. There will be a medium amount of running and a medium amount of other stuff. SYITG

It all started on a clear dark morning, 8 PAX decided to show and get better. I was fresh off the weekend and on the struggle bus, but I knew I could not disappoint, so I laid out a face melter, that looked good on paper, but almost killed me when it came to applyingContinueContinue reading “BB: The Cliffs 9/3 – Tony Malito”

This was the 4nd installment of the HEAVY Blender at the Mutt.  Anyone that has Q’d a heavy workout knows that the planning for one can be tricky.  You need enough equipment to accommodate the masses but you also want to make sure there’s not too much going on for everyone to get through itContinueContinue reading “9-4-19 Backblast HEAVY Blender at the MUTT”

*Actual photo of PAX before today’s workout and after. Venturing out 25 minutes back to St. Pats today was a pleasure.  I love this AO. Q – OJ PAX: Nino, Huggies, Milton, Latex, Husky, Fructose, Wapner, Uncle Rico *Nino said Kilo told him he was coming* No Kilo I mean when you come to thisContinueContinue reading “9/5 Backblast – St. Pats #Cloverfield”

Had the pleasure to put Newman & Snow Day through my shoulder & arm beatdown. We started out with a little 1-4 ratio with pushups to curls with the coupons. Then we did a little bench press with the tire to finally finish with another 1-4 ration with the coupon. Did weights V-ups w/ benchContinueContinue reading “9/2 Heavy @Vets”

https://gifrific.com/wp-content/uploads/2013/05/Jump-on-Exercise-Ball-into-Sand-Fail.gif Disclaimer… this may be your last chance of the year to get sandy. Facts… Weather = Perfect Sand = Yes Q = Iceman Pax = at least Iceman AO = King Louie’s Sand Courts Shoes needed = No Gloves needed = No Shirt needed = No Will we jump = Yes Will we runContinueContinue reading “Preblast for Friday 9/6 at The Beach, 0530-0615”

Nothing fancy planned for tomorrow, just light running and a lot of different stuff. I have about 12 hours to figure out what that other stuff is, but it’ll be done. The one thing for sure is very light running.

The fart sack has been strong to quite strong this week and so far is 2 for 3 on keeping me from posting.  Tomorrow, it won’t win because I have the Q in the continued starfish efforts at The County.  Don’t be like Jolly Rancher – don’t let the fart sack win on Thursday. Tomorrow AirplaneContinueContinue reading “Pre-Blast : BlackOps – #theCounty @EnglishManor”

Cowboy rolled into South Posh this morning intent on moving some concrete.  The weather was absolutely perfect with high 60s, medium humidity, and no breeze.  I needed teams of 3 for what I wanted to do today and 14 PAX were engaged in mumblechatter as the 15th HIM pulled in at 5:29 to make myContinueContinue reading “BB 9/4/19 – The Bridge @ South Posh – Cowboy Q”

If you haven’t yet posted at St. Pats, I’d highly recommend checking it out. It’s got it all. Come see for yourself. Morning temps are looking great! Syitg -OJ

Q: Iceman Pax: Deepdish, Jitterbug, Mr. Kotter, Short Bus, Fructose, Abacus, Meter Maid, Tenderfoot, Wapner, Husky, Tooltime, Sweettart, Kilo, Snowman, OJ, Newman The general theme today was to keep moving quickly with of course some plyometrics sprinkled in. Run the egglawn COP Grass grabbers, arm circles Run Downward dog, stretches Run COP 10 each Burpees Squat Jacks MountainContinueContinue reading “Backblast 8/31 Iceman Q at The Fog, 0700-0800”

Weather conditions were ideal this morning.  A nice cool 74 degrees, clear skies, and a perfect atmosphere to start the day.  I arrived a bit early to get the site ready for what I had planned.  Glad to see a couple of the PAX out there in the gloom getting some extra credit work done.ContinueContinue reading “Backblast 09/04/2019 PK Q at the Tank”

No secrets here. We will be running week 1 of the IronPAX challenge. Please bring a stopwatch or something to keep your time.

The start of college football season is always an exciting time. I love the anticipation when waking up on Saturday mornings as you wait for the game that day. However, there is a lot of hard work and preparation that goes into getting ready for that day. The boys of Bayside got a taste ofContinueContinue reading “Back Blast: The Max 8/31”

I Q’ed some Dora weave at the County a few weeks back and it was a lot of fun.  I’ll probably do something similar tomorrow, so come get beat down to start your Wednesday off right! SYITG -Cowboy

Come out to the Tank to enjoy the friendly confines of the Tank.  We will move around in stations, visit a few exercises I have done at every Q this year, and ultimately get better.  Not run intensive, and plenty of options to modify.  No coupon work, all you versus you, and we will sweat.