Category Archives: Uncategorized

Fourth week of the HEAVY at the Mutt.  If you haven’t come out yet, here’s your invitation.  We have stupid stuff to push, lift, and throw around.  We have a lot to do in 45 minutes so come a little early and get stretched out and warmed up OYO.  SYITG Geppetto

Pax (7) Fall Guy (Respect), SumpPump, Fridge, Fergie, Wham!, Deuce, Glen Ross 7am start time—started the summer at the O with Memorial Day Murph, ended the summer at the O with Labor Day Murph. All finished in under 40 minutes. Deuce and Fridge killed it.  Circled up for Pax Mary for 5 minutes COT: Announcements:ContinueContinue reading “9/2/2019 BlackOps at the O”

Like I said in my preblast, exhaustion NOW exhilaration LATER. It was exactly that, a pure physical and mental beat down to start our day. We’re better for it now! PAX: Chief, Cochran, Bulletin, Dauber, Backflop VQ Started with a mosey around the Peggy Baker loop PAX did COP back at starting point under streetContinueContinue reading “BB 9.3.19– Blackops Peggy Baker Park Backflop VQ”

It was a beautiful morning for a beatdown! PAX: Buzzsaw, Woooo! FNG Junk in the Trunk, Snowman, Ripple, Zipline, Porkchop, Hot Wheels, Dynomite!, Bologna, Maxi QIC Fartsacker call out: Dry Rub.  He’s out to end Kilo’s fartsack award streak. Planned on a mosey before COP, but the FNG got lost.  Did COP in the poolContinueContinue reading “BB-Douglass Hills BO”

Since the WOs for the IronPAXChallenge predetermined, Qing the WOs is easy…you just have to measure out distances & make sure all the participating PAX know what they’re doing. I got to The Posh at about 0515 to mark out the distances for the WO, set up some music, & let the PAX know theContinueContinue reading “IronPAXChallenge Week 1 BO at The Posh 9.3.19 BB”

Q: Diablo PAX: (9) PK, Plumb Bob, McAfee, Gepetto, Wiki, Glen Ross, Blue Print, Tureen, Diablo Introduction The weather was perfect in Louisville this morning, with 8(!) workouts going on simultaneously across the region. YHC promised a core-focused workout at The Rooster, and that’s what we did, with some full body exercises and running mixedContinueContinue reading “Diablo #BackBlast for The Rooster at The Mutt 9/3/19”

PAX: Violet Vincent (R) FloJo OJ Tron TinCup Cutlass Nickelback Flounder Zartan Conditions: not too bad as all Disclaimer given and short cut to tennis courts for COP All IC Grass Grabbers Imperial Walkers Abe Vs SSH To celebrate football season I concocted a little tennis court progression. 7 points is what you get forContinueContinue reading “9.3.19 BoW BB”

On the St. Al’s Slack Channel Dauber posted his story of accomplishing the IronPax Challenge despite his mind telling him before and during that he couldn’t do it. His story is one of perseverance, discipline, and breaking big tasks into smaller manageable tasks. Over the last 2 years, I’ve learned that lesson time after timeContinueContinue reading “BackBlast – 9/3/19 #theLoco @theCounty Abacus Q”

At some point on Friday, Airplane and Alexa decided that a workout would be organized for Labor Day morning. Alexa being the HIM he is stepped up to grab it. Now it was just a matter of whether or not it would be the Iron PAX challenge or a regular workout. Consensus would be thatContinueContinue reading “9.2.19 Black Ops at The County-Amelia and BigBird Co-Q”

SO many good options ITG.  Why come to DH?  It’s earlier than the other sites and a ton of you live close.  Let’s keep those DH numbers up HIMs! The only wrong decision you can make is to stay in bed.  Get up, get better, and bring gloves.

TO MY DEAREST FRIENDS! I AM CALLING ON A PARTICULAR HIM WHO MIGHT NOT KNOW WHAT THEY ARE IN NEED OF.  ARE YOU FEELING SLUGGISH?  DID YOU DRINK TOO MUCH BEER THIS WEEKEND?  HAVE YOU FALLEN OFF THE WAGON PER SE?  DOES THIS WEEK LOOK DISMAL?  PUT YOUR SHORTS ON TOMORRW MORNING AND COME MEETContinueContinue reading “PB: TONY MALITO Q ALERT AT THE GARDEN – 9/3”

Some would say I have been slacking on my SiteQ duties. While I am not here to debate that statement, the fact is that I am Q’n tomorrow. I am excited about football starting this week and that’s my inspiration for tomorrow’s WO. SYITG

Exhaustion now, exhilaration later. Backflop VQ @ Peggy Baker 9-3-19 0530. How far can you push yourself through the 5 station loop with sprinting and bear crawls? Let’s see! SYITG Backflop

Did you know that the Earth’s inner core is most likely solid? Did you care? Regardless, how is yours? Let’s find out at The Mutt on Tuesday. SYITG Diablo

There are no surprises here because this isn’t my WO. All I’m doing is setting it up & facilitating. If you don’t already know what we’re doing for Week 1 here you go: SYITG Nino

When Meter Maid asked for some help to pick up his Q as he recovers from a re-injury of his calf muscle from the August ruck event, I scooped it up in a hurry. I’ve found that I always push myself harder when I Q – you can call it Q juice or call itContinueContinue reading “Back Blast – #theAgony @ #theCounty : 08/29/2019”

Fitness gains only come after you reach the point of anerobic oxygen uptake. Rest up. SYITG!

Lean and mean PAX #gotbetter with Abacus ITG. Pulling up to the startex YHC noticed an empty parking lot. Odd, considering the huge volume of county PAX pushing the OC to starfish out. No worries. Quickly a text came in from Iceman… IM – Where are you? Abacus – In the parking lot. You? IMContinueContinue reading “BackBlast – 8/29/19 FireHouse BlackOps Abacus Q”

Several weeks ago a couple other Pax and I were talking about how to increase our 3rdF.  At the same time we were talking about the #verseoftheday channel on Slack.  The idea that came to the top was to post the  Proverb corresponding to each day of the month and see if any of theContinueContinue reading “Daily Proverb and Commentary – Increasing 3rd F”

Weather – perfect! PAX 11 – Huggies (Q), Nice n Slow, Domino, Uncle Rico, Catfish, Holler, Husky, Frosted Tips, Jewel, Sweet Tart, Fructose I was a substitute Q this time for Harbaugh.  I hope he can make it back out soon. Disclaimer COP SSH 25 IC Imperial Walkers 25 IC Abe Vigodas 25 IC KendraContinueContinue reading “Cloverfield @ The Garden Back Blast 8/29/19”

Looking forward to being back in the gloom after a 3+ week hiatus nursing my calf. We will see how I hold up Expect anything and everything tomorrow ITG Collins HS: 6:00 am sharp

Pax (4) Pepperoni, PED, Fridge, Glen Ross Warm up: 15 SSH, 10 mountain climbers Thang: Mutt300 Ended at 6:15 with COT

QIC: Dynomite! Pax: Deep Dish, Wooo (4 O’s please), Buzzsaw, Ripple, PewPew, Nino, Nice & Slow, Methane, Wham!, Cowboy, Holler, Lady Bird (R), Gypsy, Jitterbug (R), Bob Ross, Tender Foot, Iceman (R), Dryrub, Whitney (R) Like I mentioned in my pre-blast, the 28th was my 2yr anniversary of my first post at F3.  I reallyContinueContinue reading “8/28 Backblast @ The Bridge (Parklands)”

PAX (14): Flea, Worm, Short Hose, PK, Airball, Eastwood, Rhythm, Johnny on the Pot, Greenwich, Kilo, Chappo, Hot Wheels, Jinxy, & SnowDay (Q). Weather: 65, humid, and very gloomy. I kicked things off with a quick disclaimer that I am not a professional. In fact, I am far from it. Followed this up with aContinueContinue reading “BB – The Tank – 8/28/19 – SnowDay Q”

Part of Jolly Rancher’s plan to grow the Pleasantville is site running a multi level marketing scheme. That’s great news for you! Here’s the scoop. Come out tomorrow at 05:30 to guarantee your place at the top of the pyramid! We will start at the top and add more under us! The rewards will beContinueContinue reading “Wisteria PreBlast 8/30/19”

PAX 23 Deuce, Wham-O (R), Glen Ross, Buschhhhh, Windshield, Cowbell, Soft Top, Fridge, Blueprint, Snowman, Larry Flint, Backdraft, Plumb Bob, Meatball, Zoo, County Boy, Face, Escort, No Show, CI, Quimby, Mouth (Q). Impressed to see some old school legends return for the workout. Always leads to a lot of good mumble chatter. Conditions: a littleContinueContinue reading “8-29 Back-Blast @ the Extender”

I am going to push myself to the limit Saturday morning. Come and join me. No other disclaimers needed … SYITG – Iceman!!!

(Everything I do comes from a spirit of giving) My WHY: To share the very best of who I am and my experiences so others can achieve more than I could achieve. I envision a world in which the vast majority of high school graduates have the confidence to independently solve problems so they won’tContinueContinue reading “08.24.19 Back Blast The Fog”