PAX (14): Old Bay, Fridge, Buschhhh, Digiorno, Pope, Cowbell, Backdraft, Geppetto, Wham-O, Juicy, Fergie, Plumb Bob, Mouth, Deuce (Q). Weather was muggy but the temp was below 70, so we had that to be thankful for. Standard gearlander – green Nike shorts, First Tee t-shirt, Brooks running shoes. Zoo would not approve of any ofContinueContinue reading “BB – The Extender – 5/30/2019”
Category Archives: Uncategorized
Preblast – 5/31 Black Ops Iceman at The Beach (aka King Louie’s), 0530-0615
Tired of lacing up those shoes…putting on those gloves…wearing a shirt…. No need for any of those things at the beach. Wear some shorts, bring a towel and a can do attitude. I’m still recovering from volleyball nationals so if you’ve been scared to come out and try the sand now is the time, I’mContinueContinue reading “Preblast – 5/31 Black Ops Iceman at The Beach (aka King Louie’s), 0530-0615”
BB: Tammy Faye Baker Q at Temple of Gloom The O 5/30/19
11 Pax: Scuba Steve, Diablo, Violet, Tron, Slinky Dog, Escort, Big Tuna, Pixar, Butcher, Flo Jo, Tammy Faye Baker (Q) Weather: Wet and sloppy Warm Up: Side Straddle Hop (30), Imperial Walkers (20) Unless you are violet who does Imperial Squat Walkers (beast mode), 8 Boyos, Stretch–Downward dog, right over left, left over right, runnersContinueContinue reading “BB: Tammy Faye Baker Q at Temple of Gloom The O 5/30/19”
5/30 Pre Blast Tammy Faye Baker The O
Combining some flashbacks to AO Olympics with coupons and finishing up with some Mary! Have some running legs and if you like gloves for coupons bring them! SYITG
Agony PB – 5/30 with Alexa
I did a workout recently that I really liked so I’m going to steal/borrow it. I’ll give you a couple of hints. It was a Nino Q. At a Black Ops at St. Pats. And I almost died. Be prepared to not stop moving for 45 minutes. Bring gloves and water.
PB – Frosted Tips VQ @ St. Pats 5/30
Come join me for my VQ in the morning… Be prepared to move some weights!… I’ll bring everything that’s needed.
Pre Blast – Uncle Rico @ Bayside 5/30
Come join me at Bayside in the gloom. Needless to say I feel like Jessie Spano and hope Kelly Kapowski makes a visit.
BB: Glauc Q @ the Tank
The Tank is a great spot for an AO.. Since my last post, the lighting has definitely improved. Along with some fine HIMS and plenty of flatulence, it made for a good time. Conditions.. muggy Glauc Q Meatball, Rhythm, Snow Day, PK, Greenwitch, Whopner, The dealer for the people, Atlas, sadie, Carlose Mosey to bigContinueContinue reading “BB: Glauc Q @ the Tank”
PB – The Extender – 5/30/2019
Tomorrow will mostly be you v. you, unless I’m the only one to show up. Then its me v. me, and no one wants that, especially me. The good news is that if you do come out ITG, you have already won the day. and gotten better. Deuce
05/29/19 – Blender backblast
PAX: 17. Tureen, Nugget, Geppetto, Buschhh, Fridge, Cowbell, Blueprint, Plumb Bob, Vincent (R), Miyagi, FNG Tom Bodett, PED, Snowman, Pepperoni, Tammy Faye Baker, Captain Insane-O, Old Bay (Q) Conditions: 79* and Humid. Like stupid Humid. Louisville Humid. 0530, Disclaimer, welcome 1 FNG. He looks like he can get after it. Mosey around school COP: 20ContinueContinue reading “05/29/19 – Blender backblast”
PB 05/29: Glauc Q @ Vets.
Worm says there is not enough ab work @ vets… 5:30 sharp. SYITG Glauc OUT!
05/29 the Blender Pre-blast. Old Bay at the helm.
The day got away from me lads, so I gotta dig into the vault to plug and play. Tomorrow will be simple and terrible. There may be some of this. Come get wrecked with me ITG. ~Old Bay
PreBlast The County (St Aloysius) 5/29/2019 5:30am.
I envision some Bi and Tri ISO, then back and chest work. Bring a ruck plate or 25-35lb kettle/dumbbell, if you haven’t done weighted V-ups you haven’t lived. But if you don’t have it you don’t need it, your brothers will cover down.
Backblast 5/28/19 BOW at The O
Date: 05/28/2019 AO: The O QIC: Bob Ross PAX: Methane, Zartan, Violet, Flo JO, Tammy Fe Baker, OJ, Fergi, Tron, Scuba Steve, Fall Guy respect, Carlos A, Bob Ross Conditions: 78F and humid DISCLAIMER Run to BBall Court. COP SSH x20 Mountain Climbers x20 Merkins x20 Imperial Squats x20 LBC x20 The Thang: Once everyone was loose we started doingContinueContinue reading “Backblast 5/28/19 BOW at The O”
PreBlast for Diablo / CI Co-Q at The O 6/1/19
Captain Insane-O and I are co-Q’ing The Ruiner this Saturday at The O. Aren’t you curious to see what these two have in mind? Plan accordingly. SYITG Diablo / CI
BB 5/28/19 – the Loco @ the County – Cowboy Bday Beat Down
I have rarely ever had a birthday in my life that began as memorable and awesome as today did. I wanted to come up with a birthday Q that was fun, imaginative, hard, competitive, fun, tiring, included a scavenger hunt, and fun!! Alot of planning and prep went into this one and I couldn’t haveContinueContinue reading “BB 5/28/19 – the Loco @ the County – Cowboy Bday Beat Down”
Black Ops at St. Pats – 5.28.19
Back to back Q days are not always ideal, but is there a better way to start off your week, than with two killer workouts, I say NO WAY! As St. Patrick’s continues to grow, I was happy to hop in and add a little McAfee flavor. With a location like St. Pats, I leftContinueContinue reading “Black Ops at St. Pats – 5.28.19”
Memorial Day Murph at the Posh – 5.27.19
Each year, thousands of athletes participate in a Hero WOD (workout of the day) to honor servicemen and women and their families. This workout is typically known as the “MURPH” and was named after Lt. Michael P. Murphy. This was one of his favorite workouts and was named “Body Armor” when he was doing them,ContinueContinue reading “Memorial Day Murph at the Posh – 5.27.19”
2rd Annual Capture the Flag Ruck 6/14
Excited to officially announce the 2rd annual CAPTURE THE FLAG RUCK!!!! HC by joining #capturetheflag channel on slack by Friday June7th. The team draft will be broadcast on Facebook Live from Saints. MUST BE IN by June 7th!!!!!!! READ THE RULES HERE they are important!!! Capture the Flag Ruck From a center point (Saints Bar St.ContinueContinue reading “2rd Annual Capture the Flag Ruck 6/14”
5/24/19 Backblast May Ruck Event #ScavengerHunt
A year ago, Wham! and I ran the May ruck event. It was a good one but went far too long. I believe we did over 13 miles in 4 hours. I knew I didn’t want to tackle something like that again. I think all of our monthly ruck events need to run just aboutContinueContinue reading “5/24/19 Backblast May Ruck Event #ScavengerHunt”
Rooster Backblast 5/28/19
Q: MadCow Pax: Stiletto, Snowman, Buschhhh, Digorno, Deuce, Mouth, Riri, Backdraft, Messi, Wham-O, Plumb Bob, Wham!, Cornbread, Tureen Started off with a little mosey on the path around the prestige well managed and groomed athletic fields at the Mutt. Circled up in the parking lot at the top of the steps for a little COPContinueContinue reading “Rooster Backblast 5/28/19”
Huggies Q the Murph @ Big Mo Heavy Back Blast 5/28/2019
Weather 67 degrees. Humidity 94% PAX 2 – Huggies (Q), Plumb Bob 1 mile run 100 coupon curls 200 coupon presses 300 coupon squats 1 mile run Mary 20 flutter kicks IC We did this in honor of those who have served and given their lives for our freedom.
PreBlast: Bayside 5/28
The great thing about F3 is that you can find great ideas for workouts all over the place. This will be a face melter for sure. Bring your gloves and SYITG. #COUPONTUESDAY – Banana Bread
Rooster Preblast 5/28/19
Come prepared. Peace MadCow
Murph BB at the O
Pax: Pepperoni, TFB, Tron, Wham!, Diablo, Nomar, Nugget, Chestnut, Viking, Speedbump, Face, OJ, Digiorno, Fridge, Pope, CI Gearlander: Black Hurley swim trunks, gray/black camo Shirt, Feetures socks, NB MR 1400 running shoes, Fred, 20lb Hyperwear weight vest. Conditions: 67*. Humid AF above merkin level. Awesome tunes through the air. Fall Guy approved. If you’re readingContinueContinue reading “Murph BB at the O”
Black Ops at St. Pats – 5.28
If you are like ok’ing for an easy workout, don’t bother coming to St. Patrick’s tomorrow. Come ready for anything!
PreBlast – 5/27 Bag of Wrenches @ The O
Come get your bag of paint brushes as I celebrate 2 years of F3 fun with a Bob Ross beat down… courtesy of Star Child. That’s right, the same weinke as my first post.
BB – The Hurt 5.25.2019
PAX (12) – Cornbread (R), Juicy, Wham-o (R), Old Bay, Blueprint, Backdraft Geppetto , Tureen, Soft top, Windshield Rih Rih, Deuce (Q) weather – 73 and muggy At first I thought maybe I’d get 3-4 HIMs to show up with the holiday weekend and the scavenger ruck the night before. However, this group continues to amaze and impress as 11 showed up to join me.ContinueContinue reading “BB – The Hurt 5.25.2019”
BackBlast – #theFOG Abacus Q 5/25/19
Conditions perfect. Parking lot crowded. PAX count – 12! Wapner, Little Jerry (R), Huggies, Gypsey, Mr. Kotter, Lady Bird (R), Double Down (R), Rhytmn, Latex, Fructose, Greenwich, Abacus Q Workout was simple. Disclaimer then we set off on an Indian Run around Egg Lawn for 1 mile. THANG 1: 11 Merkins every 30 seconds forContinueContinue reading “BackBlast – #theFOG Abacus Q 5/25/19”
Buddy Carry Ruck 5-26-19 Back Blast
Weather 70 degrees. 79% humidity (Felt higher than that) PAX 4 – Huggies (Q), Tool Time, Snowman, Fanny Pack- plus one yet to be named FNG (My brother-in-law, who has to attend a non ruck F3 workout to be named) This was the May ruck club callout. We were required to ruck at least 4ContinueContinue reading “Buddy Carry Ruck 5-26-19 Back Blast”
F3 Louisville 