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“The Few, The Proud, The Machines” The Weather – 39 Degrees, crisp, and dry PAX: Dunphy & Abacus The warm up included a .75 Mile run from North Posh to Canoe Drop Parking lot.  Once at the parking lot the party began. The workout consisted alternating Hill Repeats and the Following Exercises AMRAP: Cinderblock overContinueContinue reading “Backblast – North Posh – 4/15/19”

It’s going to be a perfect morning in tomorrow’s gloom.  Bring some gloves and can do attitude for Coupons and Cardio – Vincent style !!

Excuses are like A-Holes….everybody’s got one.  I haven’t Q’d since October, and I plan on making up for lost time when I was on the shelf.  You know you love an Old Bay beatdown.  We will do some stuff and some things, so lace ’em up, bring your gloves, and get ready to work.  SYITG.

Weather: 39 degrees and dry. PAX: Hot Wheels, McAfee, Meatball, and SnowDay (Q). We warmed up with a slow-paced mosey around the circle to get the blood flowing as the temperatures were a bit balmy this morning. A good full-body stretch and we were off and lifting. Thang 1: Drop sets of the stations below.ContinueContinue reading “Backblast – Big Mo – 4/15/19 – SnowDay Q”

Pax: (7) Captain Insane-O, PED, Pepperoni, Fergie, Buschhhhh, Pope, Glen Ross (Q) Conditions: cold, but dry. 39* feels like 31* Disclaimer @ 5:30, followed by 2 minutes of stretching and waiting to see if anyone else was on their way. Per the last minute pre-blast, this was run heavy and the plan was to coverContinueContinue reading “4/15 Black Ops at the O BackBlast”

QIC: Wham! 5 PAX: Red Roof; Lunker (FNG); Gillespie; Vincent; Wham! Time: 0700 Weather: A surprisingly cool 46* ZooZooLemon Gear Check: Smedium gray UofL shirt; F3 hat; Shorts; Swiftwick socks (thank you Santa); Salomon Speedcross 3’s Pre-WO As I said in my Pre-Blast (who read it??), a few months ago, I signed up to doContinueContinue reading “4/13/19 #Ruiner Backblast”

PAX: Weedwacker Tony Malito SnowDay Meatball Cheese Curd Backdraft McAfee Carlose (QIC) Well the day didn’t start off the way we wanted with rain, but we made some adjustments & we are blessed to have some cover at the Vets. So we knocked out a ton of push ups, bear crawls, crab walks, & curlsContinueContinue reading “The Chopper 4/12 BackBlast for Carlose 2nd Q”

Run heavy tomorrow at the 0.  Will try and get in 3 miles and some mary too 5:30 at the tennis courts

Thanks to Backdraft for letting me pick up the Q this past Wednesday at the Mutt. It’s always good to be back home and always a pleasure to lead. Here are the studs that came out to enjoy the morning with me: BUSCHHHHH, Backdraft, Sump Pump, Cowbell, Old Bay, Cornbread, Glen Ross, Tasty Freeze, Snowman,ContinueContinue reading “BB – 4/10 – The Blender at the Mutt”

Glad I looked at my calendar because I forgot that I told Worm that I would Q tomorrow at Big Mo. The tire and pipe bollards may make an appearance. Bring gloves. SnowDay

If you guys are like us… Taxes this year sucked a fat one. To get that off are chest and put it behind us we will will celebrate this tax day by carrying rocks up and down a hill.

WE CAME, WE SAW, WE MANMAKERED!!  IT WAS COLD, DREARY MORNING, INT HE WEE HOURS BEFORE THE DAWN OF A NEW DAY.  WE TOOK TO THE FIELD LIKE RUDY’S RUNNING ONTO THE FIELD FOR HIS LAST AND FINAL PLAY… PAX: MALITO (Q), TANNY FAYE BAKER, JOHNNY ON THE POT (FNG), FLOUNDER, SWEET TART, DRYSDALE, MEATBALL,ContinueContinue reading “BB – 4/10/2019 – #THE TANK (THUNDER OVER MALITO!)”

I’m sorry for the extended delay on this one. Turning 40 has left me a little slow these days. 3/23/19 @ The Fog PAX: Jitterbug (R), Aerobie (R), Nice and Slow, Huggies, PK, Mr. Kotter, Ladybird (R), Qypsy (Q) Disclaimer Started with a Mosey around the parking lot. Circled up 20 ABE Vigoda’s 20 CherryContinueContinue reading “BB – 3/23 – The Fog @ The Parklands”

Prior to the WO, I told my M that I did not know how many HIMs would come out.  I thought with the big ruck this weekend and some other things going on, it might be a light turnout.  Was I ever wrong. Weather: 58 Degrees, Clear, 54% Humidity PAX: Tool Time, Lady Bird, DoubleContinueContinue reading “4/11 – Backblast – Black Ops at St. Pat’s”

Welp. I’ll admit it. I took losing The “Best BB of the year” award pretty hard at the F3-eeys award banquet. I guaranteed victory to my M, and she hired a photographer, and had a private velvet roped off room reserved downstairs for a VIP post party celebration……..alas……..joke’s on me. CI won, and I wentContinueContinue reading “The Mulch @f3themutt Zoo Birthday Q”

The pre-blast said leg day, and that’s what we did. Weather – warm, and humid as the storm approached. Dry for the first 35 minutes before a very light rain started in. Pax (11) – Grinder, Cowboy, Gilligan, Jolly Rancher, Blart, Big Bird, Viking, Mama’s Boy, Airplane, Pork Chop, Fergie (Q). COP No FNGs; disclaimerContinueContinue reading “BB – 4/12/19 – Wisteria @ Pleasantville”

A few months back, I, along with several other F3 Louisville Pax, signed up for the 50+ mile Star Course event taking place in Columbus tonight/tomorrow. Unlike most of the others, however, I failed miserably in training for the event and ultimately had to back out. So to make up for my shame, I decidedContinueContinue reading “4/12/19 Ruiner Pre-Blast #WhamQ #StarCourseShame”

YHC has been doing a lot of running lately. For tomorrow’s beatdown we’re going to keep the running a bit light. But we will still keep it all in the family and maybe use a past tense of the word. Oh, and I plan on bringing one of the girls out. SYITG

I am not sure where the swimming WOs should be documented, but I thought I would offer credit and thanks for the 4 HIMs that joined me in the water. My goal was to make sure no one drowned yet had to flop out of the water at the end. PAX: Star Child (Q), Abacus,ContinueContinue reading “A Blue Back Blast??”

PAX (5): Carlos’e, Tammy Faye Baker, Tron, Violet (Q), Wham Conditions: A balmy 55 degrees, No Wind, No Rain Warm Up: Mosey around the tennis courts on the running path to the large field behind the restrooms 20 x Side Straddle Hops (IC) 15 Grass Grabbers (IC) 20 Imperial Walkers (IC) 10 x Abe VigodaContinueContinue reading “Back Blast 4.11 Temple of Gloom @ The O”

It was a skeleton crew last Thursday at The Mutt but I enjoyed the mumblechatter and it was good to get out there with the following HIMS: Zima Cowbell Tureen Catfish(Q) The workout was coupons and running but like I said in the PB we did not run with the coupons.  Here is what transpired:ContinueContinue reading “Back-Blast – 4/4/19 – The Extender @ The Mutt”

Going to end the work week with leg day (with some cardio and core mixed in). We will run a little, but not long distance. No gloves needed. If you needed more reason to join, here are 10 reasons not to skip leg day (courtesy of the daily burn): 1. You’ll be a better athlete.ContinueContinue reading “Pre-Blast – Wisteria @ Pleasantville – 4/12/19”

Perfect morning for a VQ. 60ish degrees, no rain and these guys showed up: Draper (VQ), Sump Pump (Q), Windshield, Zima, Snowman,, Tureen, and Plumb Bob. I cant speak for Draper and he claims not to know how to do a BB and seemed to have very little interest in learning now. So here goes.ContinueContinue reading “BB – Sump Pump/Draper (VQ) Co-Q The Hurt @ The Mutt 3/30/19”

Cornbread is running the show with a little help from YHC.   As a co-Q, I got a peek at the Weinke and let me tell you while Cornbread (aka FR Bill) may lead you to pray for thanks, forgiveness and praise in the pews, his weinke will have you praying for mercy in theContinueContinue reading “The Extender PB 04/11/19 Cornbread and Zima Co-Q”

They say imitation is the sincerest form of flattery…well come to St. Pat’s tomorrow for a you-vs-you remix of one of my favorite recent WOs (which Catfish Qd several weeks ago at St. Pat’s).  There will be hills to run and parking lots to bear crawl (so bring gloves).  You will get better tomorrow.  ReallyContinueContinue reading “4/11 – Pre-blast: Black Ops @ St Pat’s”

Are you ready to get HIIT?  You will have to keep your guard up during this workout as we focus on high intensity interval training.  Join me at the O to see if we can deliver a “knockout” of a workout.