Category Archives: Uncategorized

I don’t feel like I’m known for having face melting wienkes, but with current temperatures and humidity, just thinking about climbing out of the fartsack can start the sweating process. But don’t let that be the reason you don’t make it out.Tomorrow will be a full body partner workout, no coupons needed, but bring yourContinueContinue reading “PreBlast The Nest @ The County – 6.22.2024 – Captain Crunchberry Q”

Can’t wait to Q The Chopper tomorrow. I am heading to FL for vacation early Saturday morning so this is my last Louisville post for a week and I plan to enjoy every minute of it. Diablo inspired me with his Q on Monday, so we will tour the hallowed Vets grounds once again. NoContinueContinue reading “6-21-2024 The Chopper @ Vets Pre-Blast”

Great Q planned for this Saturday at the Patriot! Our resident minister Yankovic will bring total domination to all involved PAX. There is also after workout festivities. Here is his pre-blast: This Saturday I have the Q (no coupons). I’ll have a HAT, some sprints, and a DORA. After COT everyone is invited to myContinueContinue reading “PB – Yankovic Q at The Avenger at the Patriot 6-22-2024”

No Chickens but some Turkey Coupons Warm-up: Indian Run – mixed with warm-up exercises  Downward Dog, stretching, merkins The Thang: Turkey or regular  coupon  – Block Merkins, Curls and Overhead Press mixed with hills  Finisher:  Grass Hill Repeats and Mary/Core Cool Down: COT 

Hot morning at the Patriot, but 16 decided to show up this morning to get better! I got there a little early to write out the biggest Weinkie we’ve seen this year. Thanks to the train, we started a little late at 0532 with the standard COP. 6.19.2024 Patriot Attendance Judge JudyChlorophyllRip Van WinkleSnaggletoothHoly RollerRugburnMannequinFurdaysSQLScammerRubyRapinoYankovicLayoverSaulContinueContinue reading “BB – Patty Q at the Patriot – 6/19/2024”

T’was the night before Malito’s Q and all through his body not a muscle was stirring EXCEPT… Malito’s pectorals and triceps from all the dips & derkins he plans to do! Put your running shoes and don’t be soft. We’re going for a tour-de-jtown! We’re gonna do big boys with our feet tucked under commercialContinueContinue reading “PB: Tony Malito Q / The Tank @ Vets 06/19/2024”

Tudors and I are switching due to last minute scheduling change. Stay tuned as he will have a burner for you on Friday. As for tomorrow, YHC has the Q. Keep the coupons at home as we will use our body weight to burn calories and gain muscle. SYITG Patty

https://youtu.be/nhDIuVjbbWE?si=dV8OkWu_rIhEcwt9 This clip pretty much sums up tomorrow. We are just going to push through and do hard stuff. Coupons on site. Be ready to start fast, end fast and keep moving the whole time. Going hunting! SYITG- Jewel

I’m not going to get overly creative or secretive for tomorrow’s Q. With a lot of people working on contests (Ruck challenge, Sandlot, Ab challenge etc) we’re just going to run and/or ruck in circles and do ab work between laps. Pick your mode of transportation, distance and speed. SYITG Fungi

8 PAX are not only better, but much better, thanks to that gargantuan beast known as @BigBird. Our posterior chains are stronger than ever, and our shoulder size is now completely out of proportion to the rest of our body. Great group and a great Q!

As I said in the preblast, the day before Father’s Day at The Nest is my favorite workout of the year. I am immensely blessed to have all of you F3 goofballs in my life, but I am most aware of it on this day when my 2.0s all come out to workout with us.ContinueContinue reading “6-15-2024 back blast – The Nest Father’s Day at The County”

Father’s Day Eve. It’s our weekend fellas. It may not be much, but it’s ours. Come join me at Posh where I will be attempting to create space for brisket and beer on Sunday. We will get moving early and make sure the egg lawn is in good order. Plan on a full body beatdown,ContinueContinue reading “PB: Steve-O Q @ Posh 6/15/24”

Tomorrow is my favorite workout of the year – the day before Father’s Day! It also happens to be my 5 year postaversary which is kinda cool (it’s Captain Crunchberry’s 5 year postaversary as well which is double cool). To celebrate, I have a full body beatdown planned that will get your competitive juices flowing.ContinueContinue reading “6-15-2024 preblast – The Nest Father’s Day at The County”

Wonderful weather this morning for a very active workout. Arrived on the hallowed grounds of Bayside at 4:45pm for a Pre-Run opportunity. Unfortunately this was only attended by YHC. This included multiple laps around the Bayside Campus. At 5:30 am it was time to start The Big Kapowski. There were 9 Pax and one guitarContinueContinue reading “06-13-2024 Back-Blast-The Big Kapowski – Slide Rule Q”

Expect an old school Garden style workout of steps and hills for the first half. Then we will mix it up with some fun! SYITG.

Good Afternoon F3 Louisville! It is time to bring out a classic tune from the past at Bayside so bring your six string figuratively speaking and we will get to pickin’ and a grinnin’. No Coupons needed but a passion to make a high impact is a necessity! Gloves are generally recommended but optional. Cheers,ContinueContinue reading “06/13/2024 Pre-Blast Slide Rule Q – The Big Kapowski”

Full body workout planned for tomorrow under the stars of the Boondocks. Forget the speaker, I’m bringing the car for the tunes. We’re not going to over work any particular muscle groups…just focusing on the whole body work. If you want to sweat, you’ll be at the right spot. Anticipate moderate movement/running and bring aContinueContinue reading “PB – Moonshiner @ Boondocks, 6/13/24 @ 0530”

Tomorrow at Tyler Park – Vincent – a man of class and experience, has the Q. Bring some weight for a tabata. We will be alternating weight and cardio. Some running and core training will be in the mix as well. LETS GO!

As the Tuesday site Q for Bayside, I have a habit of checking the calendar early in the day Monday and sending a text to the scheduled Q for the next day to make sure all is good. Having a monday of a Monday, I was very late to look at the calendar and toContinueContinue reading “BB- Bayside, 06/11/24”

It’s all about the kids! Bring your 2.0’s (Boys and Girls welcome) for a kids friendly workout that promises to bring a fun and a workout into the mix! We will have some sport themed challenges and other team challenges. We will end with popsicles! It’s a Viking Q, so there will be some creativityContinueContinue reading “PB Night Rangers @ the Stable 6/11/24 6:30pm”

https://www.instagram.com/reel/C61F-TsgMcx/?igsh=MWp4NG04ZDNyc2Z6Ng== I saw this WO on Instagram & immediately thought that looks hard…so tomorrow we’ll take on the “World’s Toughest Mile”. This will be a hard WO that’ll 100% You vs You. I’ll offer some suggestions for any needed modifications. SYITG. ~ Nun

Apparently WordPress doesn’t like my world famous visuals of workouts. COP Thang 1 Baptizer Jack Webb- Bear Crawl : Merkin :: 4:1 Thang 2 4 Corners on the top lot – Big Boys, Burpees, Jump Squats, Krakkens Lap 1 – 15 reps, Lap 2 – 10 Reps, Lap 3 – 5 Reps, Lap 4 -ContinueContinue reading “BB- NattyLite – Baptizer at The Garden – 6/7/24”

I am at the helm tomorrow. Tried to come up with a themed workout – alas, I didn’t think the Goons of The Garden would’ve been satisfied with the difficulty. So we will go with an old fashioned Garden beatdown. Come get some! Wax On is bringing gifts for those brave enough to face theContinueContinue reading “PB – NattyLite – Baptizer at The Garden – 6.7.24”