Category Archives: Uncategorized

Come on out and join me tomorrow.  We’ll cook up the perfect F3 recipe.  A pinch of running, a dash of lifting, a taste of pulling, and dab of pushing.  Add in some sweat and 2rd F and VOILA!!

I was prepared for rain Saturday morning and there were drops hitting the windshield on the way to Seneca but by the time I arrived, the rain had stopped and terrain was for the most part dry.  3 HIM’s joined me for a lot of variety and a solid workout – Pope, Glen Ross andContinueContinue reading “Back Blast – The Ruiner 6/8 – Vincent Q”

NEW TWIST #1 Wild Neon Flags Last year you were given 1 flag to hide.  New to the event this year is the addition of a 2rd Wild Neon Flag!!  Strategy is recommended when hiding this flag.   Read the rules and use your brain. When your team finds a flag with a NEON chemContinueContinue reading “Capture the flag New Twist #1”

I haven’t finished my weinke yet but my plan is to have tomorrow’s workout be cardio heavy…so govern yourself accordingly. A head lamp may be useful too. The weather looks like it will be perfect so no excuses for not showing up. Let’s get the day started off right together. SYITG -Wham!

  Back in the gloom for the first time in 4 weeks, felt like i was shot out of a cannon.  My energy was at an all time high, especially as PAX continued to pile in the parking lot.  5 USA flags flying, 23 PAX, there is seriously not a better way to start yourContinueContinue reading “6/7 kilo birthday backblast from the chopper”

Having never Q’ed a Heavy at the Vet, I jumped at the chance to get my VQ scheduled a while back. I’ve only been to a couple of heavy workouts before and they’re tough. I knew I needed to bring some pain. Q – OJ PAX – Maxi, Worm, Plumb Bob, Carlose, McAfee, Rickshaw MoseyContinueContinue reading “6/10 Backblast Big Mo Heavy at the Vet”

I’m bringing a load to the County BO HEAVY on Wednesday. If you have a foot injury, this is the WO for you. We’re going to do some tummy work for the pool time this summer. This won’t be a full body workout. We’re going to focus on Core, Shoulders, Legs, Neck, Back, Chest, Traps,ContinueContinue reading “PB – Worm Q – County BO HEAVY 6/12”

Weather – humid Pax (8) – Catfish, Airplane, Alexa, Meter Maid, Crockpot, Husky, Abacus, Fungi (Q) Disclaimer Warmup: SSH 20 IC Slow Grass Grabbers 15 IC Runners Stretches Kendra Newmans Good mornings (10 OYO) THANG 1 – Mosey down [Beg For Mercy] trail to the parking lot. Stopped for 20 merkins on the way soContinueContinue reading “June 10 Backblast -Beastmode @ North Posh – Fungi Q”

Thanks to Snowman and Glen Ross for joining me for a light, rehab BO at the O this morning. It was good to get some movement after nearly a month off. We took two slow laps around the oval, stopping for some PT along the way and finished with some Mary. Lots of great 2ndfContinueContinue reading “6/10 BO at the O”

Come get your medicine for the “Case of the Mondays” Bob Ross is serving up the cure!

Ok raise your hand if you’ve been to a heavy at the Vet? Great, it will be good to see you back there Monday. For those that didn’t raise their hands, make this your first time out to a heavy. Ohh and heads up, take it easy Sunday, you’ll need all you got for MondayContinueContinue reading “6/10 Preblast Big Mo Heavy at the Vet #juiceedition”

Q: Diablo PAX: (16) Nugget, Seabass, Zartan, Sump Pump, Soft Top, Pepperoni, Wham!, Gepetto, Myagi, Blue Print, Plumb Bob, Juicy, Cornbread, Tureen, Wham-O, Diablo Continuing my week of Q’ing all over Louisville metro, and knowing I had that extra glorious 15 minutes that Saturdays allow, I dug deep into the bag of tricks and putContinueContinue reading “Diablo BackBlast for The Hurt 6/8/19”

Q – Deep DishPAX – Jitterbug (R), Whapner, Fructose, Lady Bird (R), McAfee, Deep Dish* Great ask by McAfee to end, so read the ending.DisclaimerWarm upAbe Vigoda (IC)Stretch right arm across chestStretch left arm across chestSSH (20 IC)Plank – Right over left and left over rightSSH (20 IC)100s – Arms and Legs4 sets of 25,ContinueContinue reading “6/8 Backblast – The Fog (100s with Deep Dish)”

Pax: charolais (r), fanny pack (r), shuttlecock (r), Thumbtack, Gilly, Schotzie, Grandpa bear (q) After giving disclaimer, mosey to school courtyard to do stretching. After stretching pax ran to road to circle football field. While circling the field on the side road several times we performed various moves at different intervals. We ended with aContinueContinue reading “6-6-19 Bayside backblast”

Get out, get better, and bring gloves. The rain is going to keep you in for the day, so come out and have some fun. See you at The Fog.

I might be a little under the weather but Im getting better and I want you to get better with me at the Nest tomorrow. We might do some of the same WO Thursday or we might not. But what we will do is some Merkin and we will get better together. So if youContinueContinue reading “PB 6/8/2019 at the Nest”

It was 3:30 am when thunder began rolling through my neighborhood.  The rain was pouring down.  Probably sounded worse, as my house is currently getting new gutters, so it sounded as if waves of water was running off the roof.  Didn’t matter, Fungi needed a reliever to Q the Tank, and the sweat I plannedContinueContinue reading “Backblast Guest Q by PK at the Tank 06.05.19”

Great morning at Pleasantville. I’ve Q’d 30 PAX before. I’ve never Q’d 3. I think the lower the number, the harder the Q and the harder the workout. Can’t cheat numbers on your merkins. PAX: Jitterbug (R), Milton, Retainer (QIC) Started with the COP, calf raises, SSH’s, GG’s, planking and runners stretches. Thang One: NAContinueContinue reading “BB from the Ville 6/7”

I haven’t Q’d for a while so I am looking forward to tomorrow morning.  Saturday AM Posts followed by coffeteria are my favorite mornings.  It might rain tomorrow, but as the great philosopher Nugget has said, “you only get wet once”!  Plus it will be warm so you might actually embrace the rain as theContinueContinue reading “Pre-Blast – Vincent Q the “Ruiner” @ the “O” 6/8″

While I don’t think anyone would confuse me with a Beast, I am looking forward to my first Q at North Posh. North Posh is supposed to be run heavy.  June is the Merkin Challenge. I’m not going to over-complicate this. You should know what to expect. SYITG – Fungi  

COMPLETE F3 WORKOUT COMPLETE F3 WORKOUT COMPLETE F3 WORKOUT Said that 3 times for a reason. SYITG Diablo

PAX (12): Butcher, Crock Pot, Flo Jo, Pixar, Pork Chop, Rickshaw (FNG) Rocky, Scuba Steve, Tammy Faye Baker, Tron, Violet (Q), Wham Conditions: 68 degrees, No Wind, No Rain Warm Up: Mosey around the tennis courts on the running path to the large field behind the restrooms Body Rotations (5 reps each direction of neck rotations,ContinueContinue reading “Back Blast 6.6 Temple of Gloom @ The O”

It was a great morning to start off the week. As I stated in my PreBlast, I was working on the Merkin Challenge for the month and it would be Merkin Heavy. PAX: Nice and Slow, Methane, Deep Dish, Iceman (R), Jitterbug (R), Scratch and Dent, Maxi, Bob Ross, Retainer, Dynomite, Nino, Fanny Pack, LadybirdContinueContinue reading “BB 6-3-19 @ The Incubator”

This was my One year post-anniversary. I was so excited I couldn’t sleep which didn’t help as I’m under the weather as well, but no excuses today. Lets get better together. I am also participating in the 10,000 Merkin challenge for the month of June. So I wanted to get my quota knocked out beforeContinueContinue reading “BB 6/5/2019 The Agony at The County”

Q: Diablo PAX: OJ, Meatball, Snowday, Methane, Propane, Hot Wheels, Nino, Carlos’e, Fructose, Huggies, Latex, Uncle Rico, Diablo Intro D-Day – When more than 160,000 Allied troops landed along a 50 mile stretch of heavily-fortified French coastline to fight Nazi Germany on the beaches of France. Gen. Eisenhower called the operation a crusade in whichContinueContinue reading “Diablo BackBlast for Black-Ops at St. Patrick 6/6/19 – D-Day Remembrance”

Friday morning will be easy. No running. No merkins. No box jumps. Just a nice stroll through Pleasantville. Come out and join me. 0530. Norton Commons Amphitheater. SYITG.

PAX: Digiorno, Zima, Buschhhh, GlenRoss, OldBay, Face, Blueprint, Zoolander, Juicy, SunoPump, Wham-o, Fridge, Geppetto, Zartan(Q) Conditions: 66* and perfectly humid. Gearlander- 5.5 inch inseam black Brooks shorts, dry fit shirt, Altra kicks and tac hat. Today marked my 2yr Gloomiversary and as I went to write my PreBlast I figured I don’t have to alwaysContinueContinue reading “6.6.19 Extender BB: Charles says…. Sweat.”

As I washing of my wienkie for tomorrow. I realized I had never written my BB from my last Q. Sorry it’s late but here is what went done We had a solid PAX PAX: Jerry Maguire (R) Big Bird Fungi Mud Bug Airplane Cochran Speed Bump Crockpot Le Pew Pew Pew Kimble Alexa AmeliaContinueContinue reading “BB from The Agony 5/23”

We started bringing out our 2.0’s for a 30 min evening workout. The 3 of us that have had the honor of Q’ing have had our 2.0’s involved in planning the Weinke as well as leading the Pax. The idea is to help them grow with us both Physically as well as develop leadership skillsContinueContinue reading “3rd County F3 Dads WO”

Tomorrow at the County we will be doing Merkins and a lot of them. If you want to see how the artificial hair covers the pubic area. Come out tomorrow and do some MERKINS. I promise you will see a difference. SYITG