Category Archives: Uncategorized

Pax: Jitterbug, Worm, Hot Wheels https://media.giphy.com/media/1iTIr8gNil623qNO/giphy.gif Kinetic court work –   Butt kicks, high knees. Side to side, knee/quad grabs, arm circles, bernie sanders back COP Sand Grabbers, Plank and Stretches The Beatdown – Stations Station 1 – Conework- 20 side to side, 20 Squares, 20 Skaters 20 side shuffle. 10 Tri D back (RinseContinueContinue reading “BB 8/23 BO at The Beach – Iceman Q”

Join Abacus for BlackOps workout in Pewee Valley as we explore new sites! We will work legs and run some and maybe core!   SYITG!

Come have some fun with me at The County on Thursday, August 29.  The name of the game will focus on partner workouts to push each other.  So while this is a you vs. you, it will also be a mental challenge as your partner pushes you [e.g., screams at you] to find the endContinueContinue reading “Pre-Blast : #theAgony @ theCounty – 08/29/2019”

PAX (16): Violet, Fall Guy, DiGiorno, Pope, Lobsta, Splinter, Loco, Tammy Faye Baker, Trump, Vincent, FloJo, Buschhhh, Tron, Butcher, Headboard, ScubaSteve (Q) COP: Grass Grabbers, Mountain Climbers, Downward Dog, Runners Stretch. Jack Web. I wanted to lean into my reputation for this workout, so things were sort of run-heavy, and as I continue to refineContinueContinue reading “8/27 Temple of Gloom Backblast”

PAX 25: DiGiorno, Backdraft, Buschhh, Geppetto, Scuba Steve, Fergie, Pepperoni, Hamm, Cutlass, Rih Rih, Cornbread (R), Blue Print, Plumb Bob, Pope, PED, No Show, Big Papi, Trump, Larry Flint, Mouth, Tureen, Fridge, OJ, Old Bay (Q).  My phone sucks, I think I’m forgetting 1 here. Conditions: almost as glorious as the grounds at the MuttContinueContinue reading “09.28 Blender Back Blast – Slow Bay”

Its a traffic jam, when you’re already late.  A no smoking sign, on your cigarette break.  It’s like 10,000 spoons, when all you need is a knife.  Come out in the gloom tomorrow…cuz you’re livin’ a high-impact life.  Isn’t it ironic?  Donchathink? Yes, I’m a lyrical genius.  Been working on that verse for a fewContinueContinue reading “09.28.19 Blender Pre-blast: Slow Bay at the helm of irony”

PAX (9): Chief (FNG – Brought Cochran, his 2.0), Cochran, Bulletin, Big Bird, Pelican, Gisele, Captain Crunchberry, Dauber, LePew. COP: 15 Good Mornings 25 Side Straddle Hops in Cadence Downward Dog in Runners Stretch each side Mosey to begin Routine. Billy Madison Routine: The goal of the Billy Madison Routine is to graduate from 12ContinueContinue reading “BB LePew Black Ops @ Peggy Baker – 8/27 BackBlast”

Pax (15):  Wildflower, Alexa, Double Down, Peach, Jolly Rancher, Kimble, Crock Pot, Dutch Oven, PewPew, Abacus, Brown Water, Cratchit, Gilligan, Jerry Maguire, me (Q) Conditions:  Slight breeze, cool…Perfect Gear:  Shorts, tee, kicks If you haven’t worked out at The County you should head that way soon.  It’s a great spot that offers many different workouts.  I appreciateContinueContinue reading “B.B. 8/27 The Loco @ The County”

Huggies & I have both participated in multiple Monthly Ruck Events (which have all been awesome for the record) but for this one, we wanted to do something no one else had done. Several months ago we began talking about ideas when came up with the idea of canoeing down Floyd’s Fork while stopping throughoutContinueContinue reading “BACKBLAST FROM FLOYD’S FORK 8.23.19”

It’s going to get real heavy tomorrow at the Foundry.  I’m in week 3 of my heavy apprenticeship with Geppetto and I’m already seeing signs of arm and chest growth.   As you can see from this pic, we will be moving some weight.  I’ve got a few more items that I’m bringing too.  NothingContinueContinue reading “8/28 Foundry preblast”

It has been awhile since I’ve Q’ed and I will be following the Heavy on Wednesday. If you attend Wednesday you will be sore so I will add to it. There will be coupon work, time bombs, and a short merkin run around the neighborhood. For those still working towards the 10k merkin challenge thisContinueContinue reading “8/29 Pre-Blast @ the Extender”

Well, I lied. I said dry land swimming. Turns out, there was just enough rain to be measured in micro partials. PAX: Cat Fish, Gepetto, Glen Rose, Deuce, Blue Print, Larry Flint, Tiger, Tureen, No Show, Whamo, Sump Pump, Cow Bell, Water Boy, Soft Top Q The morning’s work: Mosey Warm up             Abe Vigoda       TheContinueContinue reading “Back-blast 8/27/19 The Rooster @ The Mutt”

We’re taking a trip to the big lot for some sprints and coupon work. Bring those gloves as we are going to do a little bear crawling too. SYITG. SnowDay

For most of us, the school year is in full swing.  Homework sessions at the Kilo house can go a couple of different ways.  My mood and focus has just as much to do with how it goes as my kids attention span.  Usually a combination of inattention from both of us is a recipeContinueContinue reading “8/27 BB TheCliffs KiloQ”

As I said in my PreBlast, one of the things I enjoy about F3 is “The Unknown”. Everytime we go to the gloom, we should be prepared to get after it, support our fellow PAX and push each other to the next level. Always wear gloves and shoes. 9 PAX Digiorno Q PAX: Glenn Ross,ContinueContinue reading “BackBlast “The Ruiner” Digiorno Q #F3Counts”

Come out Wednesday morning @ The Bridge to help me celebrate the 2nd anniversary of my first Post.   SYITG Dyno

I am modifying my Preblast because I was hit with some unexpected inspiration today. . . Tomorrow’s workout will be a Billy Madison Routine, complete with Snack Packs for every HIM that graduates. Check the Lexicon if you want insight into the routine and come out to support the AO: 6887 Abbott Lane, Crestwood, KYContinueContinue reading “@LePew Provisional-PreBlast: BlackOps at Peggy Baker – 8/27”

Rolled into the Vet this morning about 5:15 with a truck full of goodies.  Rain couldn’t make up it’s mind if it wanted to pour or just spit little annoying drizzle.  To be safe, I decided to set up shop under one of the larger pavilions on hand at the park.  To be clear IContinueContinue reading “8-26-19 Backblast Big Mo @ The Vet Geppetto Q”

Come out for my VQ. There will be some errors and wrong cadence but an overall good time. Gloves: no Running shoes: yep, 4-6 laps Mary: yep Dry land swimming: yep ~Soft Top

We. Will. Run.

Pax (3) Face, Fall Guy (Respect) Glen Ross Q Conditions: Light rain, off and on but August rain is ok. Didn’t plan on Q’ing this one but Fall Guy was looking for a workout today and then Face HC’d last night so 3 it was.  Still not sure whats up with Digiorno and Buschhhhh with the rain?ContinueContinue reading “8/26/2019 BlackOps at the O BB”

I’ve got my overnight bag packed and my GPS ready for my trip to Q at The County tomorrow morning.  I’m stoked for my 1st Q outside Jefferson County so join me in the AM!  We will keep moving and put in work.  Plan on upper, core, and lower body work.  Feel free to bring gloves.   -FridgeContinueContinue reading “Pre-Blast 8/27/19 The Loco @ The County”

My first time to Q at the garden will not disappoint! I promise we will work hard and encourage one another to be the best version of themselves. You can expect a 25 minute you vs you amrap set sandwiched between a tough COP and Mary. Gloves will be a good idea. Set your alarmsContinueContinue reading “8/27 PB TheCliffs KiloQ”