PAX DK Brown Tail Single source Klink Happy feet Jazz Hands Judge Judy SQL White Bread Saul Goodman Feet First Yankovic Pat Summit Mannequin Shaggy (Q) The Workout The theme today was 7-Eleven. Basically a 7’s routine followed by an 11-minute drill. The original plan called for the 7’s routine followed by an 11’s routine.ContinueContinue reading “3.12.25 – BB – The Range @ The Patriot”
Tag Archives: #blasts
PB- The Foundry at the County- Showboat Q – 3/12/25
First, Showboat will be Qing. The focus will be abs/core, and legs. Dauber will appreciate the use of onsite coupons. Second, the new Foundry site Q will be announced after 3 years and 5 months or nearly 1,250 days for those counting. Who will it be? Place those burrito bets. Pelican has done a niceContinueContinue reading “PB- The Foundry at the County- Showboat Q – 3/12/25”
3/12/2025 – PB – Shaggy Q – The Range @ The Patriot
YHC has the Q at The Patriot tomorrow. Last Wednesday Portabucket served up Man Maker Mayhem. YHC promises there will be ZERO Man Makers on the menu. What IS on the menu are all of your favorite snacks from 7-Eleven. So grab your refillable 32-oz Big Gulp mug and gather round Colonel Oldham for aContinueContinue reading “3/12/2025 – PB – Shaggy Q – The Range @ The Patriot”
2.7.24 BackBlast: The Choppa at Vets
K.I.S.S. Keep it Simple Stupid. I love these workouts because there is very little instruction. No big, fat wienkes to expose, no talking over Tony Malito to explain it over and again, no confusion. Just good ole fashioned hard work for the duration of our time together. The chicken came before the egg, where YHCContinueContinue reading “2.7.24 BackBlast: The Choppa at Vets”
PB – Wisteria at Pleasantville – 3/7/25 – Meter Maid Q
This will be a RnR workout. We will Ruck some with weight and also Run without weight. Bring your ruck and sandbag. If you don’t have any, YHC will bring some to share. Expect some movement around PV and some time in the garage. Come carry and run yourself into that weekend. Go time isContinueContinue reading “PB – Wisteria at Pleasantville – 3/7/25 – Meter Maid Q”
3.7.2025 PB – Defender at The Patriot – Patty Q
We have Patty on deck to lead us in the morning! What are we going to do? Your guess is as good as his, but he did say that bringing a coupon sounds like a good idea. He promises to keep up warm, so HC and bring an FNG!
3.7.25 Pre-Blast: The Chopper @ Vets – BigBird Q
We’re going to get after it plain and simple tomorrow ITG. The only downtime will be the brief amount of dancing around the seal we’ll do to get loose. From there your Bird will give you a giant K.I.S.S. Don’t know what that means? Show up to find out. Rest assured, you won’t regret smashingContinueContinue reading “3.7.25 Pre-Blast: The Chopper @ Vets – BigBird Q”
PB – 3.5.25 – The Tank at Vets – Craigslist Q
YHC has the Q tomorrow morning at The Tank! I’m coming to you from The Patriot and am running back my “Fresh and Clean” Tabata circuit that has been a crowd pleaser at a couple of AOs. What is a NSB, FS, FM, TPJS, WNW, or a WMD? Ok, that last one is a gimmeContinueContinue reading “PB – 3.5.25 – The Tank at Vets – Craigslist Q”
BB|2.28.25|PVille| depends(Q)
HIMS 1 Flexseal2 Viking3 Boy RD4 InstaDoodle5 Jitterbug (R)6 Peach Pit7 Sewanee8 Pouches9 Subprime10 Montezuma11 Steve-O12 Maytag13 depends (Q) THANG Mosey over to gathering area. Warm up 1/4 mile loop with warm up exercises scattered in (SSH, GG, TS, IW, HW, AV, DD). 1/4 mile loop. Your pace. Encouraged to push it. After finish pickContinueContinue reading “BB|2.28.25|PVille| depends(Q)”
BB – 2.28.2025 The Defender at the Patriot
PAX Portabucket, Honeycomb, DK, Band Camp, Jazz Hands (R), Happy Feet, SQL, Craigslist (Q) Warm Up Got loose with some grass grabbers, downward dog, 15 merkins on my down, and a slightly shortened side saddle hop nuclear. The Thang “Fresh and Clean” Tabata (45 on/15 rest) 3 rounds. I went deep into the exicon toContinueContinue reading “BB – 2.28.2025 The Defender at the Patriot”
PB|2.28.25|PVille| depends(Q)
PVille Fridays baby! 🎷Jams🎷 will all be ⚜️New Orleans⚜️ themed to celebrate 🪅Mardi Gras🪅 season. 🟣🟡🟢 As you can see below, AI imagery definitely does not hit when your F3 name is depends… but yet here we are. Meet at Amphitheater at 0530. Plan is to head to a gathering spot, warm up properly, andContinueContinue reading “PB|2.28.25|PVille| depends(Q)”
PB – 2.27.25 The Defender at the Patriot
YHC has the Q tomorrow morning at The Patriot! I’m running back my “Fresh and Clean” Tabata circuit. What is a NSB, FS, FM, TPJS, WNW, or a WMD? Ok, that last one is a gimme 🤣, although it may be only 1 or 2 that you recognize. They are all things guaranteed to helpContinueContinue reading “PB – 2.27.25 The Defender at the Patriot”
PB: 2/25/25 – The LOCO at The County- C Squared(Q)
It’s been about a year since I hung up my coaching whistle…. I dug into the “preseason conditioning” archives for tomorrow’s WO. It will be a full body burner. Come ready to leave it all on the court. No timeouts, just sweat, grit and maybe an increased vertical jump by the end. WO: 0530
2/24/25- BO LaGrange – The “Death Star” Mosey – Meter Maid Q
Tomorrow is gonna be a run heavy entitled the “Death Star” Mosey. Start your week out right without a coupon. Go time is 0530! https://www.google.com/url?q=https%3A%2F%2Fmaps.apple.com%2F%3Fll%3D38.392792%2C-85.381442%26q%3DDropped%2520Pin%26t%3Dm -Meter Maid
BB: 2/22/25-Poshlands-C Squared (Q)
HIMS Jitterbug (R) Tall Tale (R) Pizza Wax-On Caitlin Clark Thang: “Early Bird gets the Ear Worm” “Don’t Worry Be Happy” Warm up Moseyed around the Egg Lawn… 1st Parking Lot: LaLaLa’s: 20 Lunges and 20 Air Squats. Run to each end of parking lot between sets. X3 Benches: DoDoDo’s: 20 Dips and 20 OneContinueContinue reading “BB: 2/22/25-Poshlands-C Squared (Q)”
PB: 2/22/25 – The Fog at Poshlands- C Squared(Q)
The Early Bird gets stronger, faster, and sharper before the rest of the world wakes up. Expect a high-intensity WO with a mix of cardio, full body strength and maybe some core to get your weekend started off right. I’ve got an “Early Bird 🦅” playlist I guarantee you won’t forget! No coupons needed. GlovesContinueContinue reading “PB: 2/22/25 – The Fog at Poshlands- C Squared(Q)”
BB|2.20.25|Stable| depends(Q)
HIMS 1 Paul Blart2 Sewanee3 Pipeline4 Peach Pit5 Showboat (R)6 Subprime7 Lumbergh (R)8 D-List9 Porkchop10 Sideswipe (R)11 Donovan12 Beans13 HBK14 Lightfoot15 Viking16 Flexseal17 Steve-O18 Montezuma 🎂19 Maytag20 depends (Q) THANG… Cecilia Anne Baumann ❤️ Warm Up… After each exercise either a mini lap or cadence SSH… (SSH, GG, TS, AV, IW, HW, HK, BK) StationContinueContinue reading “BB|2.20.25|Stable| depends(Q)”
2.20.25 PreBlast: The Agony @ The County – BigBird Q
It’s gonna be a bit chilly at zero dark thirty in the morning. Your Bird doesn’t like to be cold so we’re going to warm up quick! We’re going to mosey around outside campus and put in some work along the way. YHC will do some early morning recon and if the roads are slippy,ContinueContinue reading “2.20.25 PreBlast: The Agony @ The County – BigBird Q”
PB|2.20.25|Stable| depends(Q)
2nd IHC Stable Q. 1st Stable Q was for my oldest. This one is for my middle kiddo, Cecilia Anne Baumann. You never forget about the middle child! Tomorrow’s playlist and quote is brought to you by Cece. All her choosing. Life is better when you’re dancing and she dances to her own beat. ComeContinueContinue reading “PB|2.20.25|Stable| depends(Q)”
PB- The Moonshiner at the Boondocks – 2/20/25 – Meter Maid Q
Set those alarm clock for the Boondocks. Bring your favorite coupon for a UvU workout. There will be some intermediate running so bring some shoes with good traction. Report at 0530! -Meter Maid
PB – 2/19/25 – The Foundry at the County
YHC will be leading the County and paying respect to a special 80th anniversary. Coupons will be needed. Go time is 0530! Let’s see those HCs! -EKG
PB 02.15.2025 – The Fog @ Poshlands – Montezuma Q
YHC is your Q @ Posh tomorrow. There will be 100% rain and a full-body beatdown in a Tabata style, with Mucho Leg-o in the mix. If you are not afraid of the rain join me for PreRuck at 0600, if you want to stay dry come at 0700 to work under the gazebo.Hit RuckItContinueContinue reading “PB 02.15.2025 – The Fog @ Poshlands – Montezuma Q”
PB- 2/15/25 – The Hurt at the Mutt – Meter Maid Q
Have you ever wondered how much GoRuck stuff YHC has? Find out tomorrow for a true heavy under the Mutt cover to keep us dry. And for good measure, we will have a strong core closer with some single leg flutter kicks. Since it’s the Mutt, go time is 0701! Bring an FNG and desireContinueContinue reading “PB- 2/15/25 – The Hurt at the Mutt – Meter Maid Q”
BB|2.14.25|PVille| depends(Q)
HAPPY VALENTINES DAY HIMS 1 Hunter (R)2 InstaDoodle3 Jewel4 Maytag5 HBK6 Brisket7 Boy RD8 Subprime9 depends (Q) THANG SCHOOL… Mosey to School. SSH, GG, TS, AV, HW, IW, DD. THEN, .4mile loop (choose your pace). THEN, 2min max reps T-merkins, 2min max reps squats, 2min max reps big boys. THEN, mosey back to Amphitheater. ModifiedContinueContinue reading “BB|2.14.25|PVille| depends(Q)”
PB|2.14.25|PVille| depends(Q)
PVille Fridays. Blow the whistle. SteveO having some travel delays so I got called into Q action. Meet at Amphitheater. Plan is to hit the school up for some cardio & exercises. Opportunity to go ham here or chillax a bit. You vs You. Then will head back to Amphitheater for some coupon work. GottaContinueContinue reading “PB|2.14.25|PVille| depends(Q)”
BB|2.12.25|Posh| depends(q)
HIMS 1 Methane R2 Ladybird R3 Bob Ross4 Wax On5 Dauber6 depends Q THANG Full Egg Loop Mosey w/ warm up exercise stops (SSH, GG, TS, AV, IW, HW) Upper Body Tabata (curls, overhead press, swings, BOR, bench, 💀 crushers, body halos, man makers) THEN parking lot mosey Core Tabata (big boys, LBCs, 🇺🇸 hammers,ContinueContinue reading “BB|2.12.25|Posh| depends(q)”
PB – The Foundry at the County – 2/12/25 – Furdays Q
YHC leads the Foundry at the County with a three “Fur”. Chili’s doesn’t have anything on my offer! Three thangs: coupon extravaganza, Dora the explora, and partner pushes. Show up to find out what it’s all about. Bring a coupon or grab one on site. We’ll stay dry if needed under portico. Go time isContinueContinue reading “PB – The Foundry at the County – 2/12/25 – Furdays Q”
PB|2.12.25|Posh| depends (Q)
Posh Wednesdays. Plan is to hit an egg lap with warm up exercise stops. Then put in a little coupon work @ the pavilion with some short moseys to break it up. Will modify depending on weather. Plan to hit upper body, core, & legs. Have a 45min playlist of The Band. So great onContinueContinue reading “PB|2.12.25|Posh| depends (Q)”
PB – Meter Maid Q at North Posh – 2/3/25
Strap on your running shoes. YHC will have us running and focused on core exercises. No coupons needed. Report to the Silo at 0530. -Meter Maid
2.1.25 Pre Blast: Band of Brothers black ops – BigBird Q
31 days into the New Year and one month is already behind us. Tomorrow begins the start of a new month. A new month of possibility. A new month of brotherhood. A new month of achieving greatness…TOGETHER! YHC is humbled to have been asked to lead the 2nd ever BO Saturday at our newest location,ContinueContinue reading “2.1.25 Pre Blast: Band of Brothers black ops – BigBird Q”
F3 Louisville 