HIMS 1 C Squared2 Montezuma3 Maytag4 Steve-O5 Brisket6 Subprime7 Hunter (R)8 Viking9 HBK10 Paul Blart11 Flexseal12 depends (Q) THANG Warm Up… run to the top of the parking garage with 1 warm up exercise at each turn (SSH, GG, TS, AV, HW, IW, 🗣️Gangsta Leans, DD) Core Session… 45sec forearm plank, 45sec reg plank… 45secContinueContinue reading “BB|1.31.25|PVille| depends(Q)”
Tag Archives: #blasts
PB|1.31.25|PVille| depends(Q)
PVille Fridays. Blow the conch shell baby. IYKYK ⬆️ Let’s meet @ the parking garage and bring a coupon, or your weight of choice. Expect some warm ups and a mix of running, core, and upper body. Playlist will include jams by deceased rappers…Mac Miller, Pop Smoke, Nipsey Hussle, The Notorious B.I.G, & 2pac. 🐎ContinueContinue reading “PB|1.31.25|PVille| depends(Q)”
PB- The Ruiner at the O – 1/25/25 – Meter Maid Q
First, if you have the opportunity, I’d highly suggest going to the Band of Brothers BO kick off at 10600 Lower River Road, 40272. Exciting expansion for F3 Louisville. They will have a preruck at 0600 and regular workout at 0700. For all those around the 40205, YHC welcomes those coming to the O/Seneca Park,ContinueContinue reading “PB- The Ruiner at the O – 1/25/25 – Meter Maid Q”
BB|1.23.25|Stable| depends(Q)
HIMS 1 Flexseal (600 post 🏆)2 Maytag (400 post 🏆)3 HBK (belated 300 post 🏆)4 Twister (R ✊)5 Lights Out6 Lumbergh (R ✊)7 Miranda8 Sewanee9 Beans10 Steve O11 Lightfoot12 Paul Blart13 Subprime14 Montezuma15 Pyro16 One Star17 D-List18 Viking19 depends (Q) THANG… Frances Lynn Baumann ❤️ warm up exercises with moseys, station 1, station 2, stationContinueContinue reading “BB|1.23.25|Stable| depends(Q)”
PB|1.23.25|Stable| depends(Q)
I have three Qs @ the Stable during IHC. One in January, one in February, & one in March. I have three kiddos so decided to dedicate each Q to one of the kiddos. Tomorrow’s workout is in honor of my oldest, Francie Baumann. If you know my Qs, you know I like my playlistsContinueContinue reading “PB|1.23.25|Stable| depends(Q)”
PB – The Foundry at the County – 1/22/25 – Huey Q
YHC will make a pass around LZ The Foundry @ The County tomorrow morning with a Frozen Chosin inspired workout. The Battle of Chosin Reservoir is one of the many battles engrained into every Marine in boot camp, and during the battle temperatures reached between -36 and -54 degrees F, depending on which source youContinueContinue reading “PB – The Foundry at the County – 1/22/25 – Huey Q”
BB|1.15.25|County| depends(Q)
HIMS Paul BlartVikingSteve-OSubprimeFlex SealHBKHueyMontezumaMeter Maiddepends (Q) THANG – Warm up exercises with moseys – Nuclears 10-9 – Arms/Chest… 3 rounds, 30 seconds each… curls, 💀 crushers, bench – Mosey lap – Core… 3 rounds, 30 seconds each… heel taps, LBCs, leg raises – Mosey lap – Legs… 3 rounds, 30 seconds each… squats, lunges, calfContinueContinue reading “BB|1.15.25|County| depends(Q)”
1.15.25 PreBlast: The Tank @ Vets – BigBird Q
What I know and what I don’t… I don’t know what Big Lots has to do with Vets. Is it close? Is that an alternate parking place when the monument circle has succumbed to snowmageddeon? Is it just another of the many clever posts that Lockbox throws out; and in this case, when the wordContinueContinue reading “1.15.25 PreBlast: The Tank @ Vets – BigBird Q”
PB|1.15.25|County| depends(Q)
Wednesday AM @ the County! Plan is for some warm ups followed by some core rounds, arm/chest rounds, & leg rounds. Gonna sprinkle in some type of cardio or moseying between the rounds to stay warm. Will lean towards a heavy but not a true heavy. Coupon/sandbag/weight of choice is needed. Jams are set. GiddyContinueContinue reading “PB|1.15.25|County| depends(Q)”
1.14.25 PreBlast: The Loco @ The County – BigBird Q
What it will be, what it ain’t… The Loco at The County will be crazy but there will be no burpees because of a train. There will be burpees though. There will be some running but not the usual amount for a Bird Q. There will be a playlist but it will not be BubbleContinueContinue reading “1.14.25 PreBlast: The Loco @ The County – BigBird Q”
BB|1.11.25|Patriot| depends Q
HIMS1 Patty2 EKG (R)3 Pyro4 Steve O5 Montezuma6 Flexseal7 Rip Van Winkle8 Snaggletooth9 Mannequin10 Focker11 Craigslist12 Honeycomb13 White Bread14 Xerox15 depends (Q) ACTION JACKSON Warm Up Exercises with short moseys between and some merkins-on-my-down Nuclears 10 & 9 Parking lot laps with core between laps (BigBoys, LBC, Hammers, Freddy Mercs, Mt Climbers, Flutter Kicks, HeelContinueContinue reading “BB|1.11.25|Patriot| depends Q”
PB|1.11.25|Patriot| depends(Q)
Saturday AM @ the Patriot! Plan is for (1) a nice warm up, (2) some cardio and core (cardio style dependent on conditions), (3) some upper body coupon/sandbag/whatever work, and (4) some stretching to end it. Weather (am I doing this right?) we can mosey around or stay under the portico, we will vary itContinueContinue reading “PB|1.11.25|Patriot| depends(Q)”
1.8.25 PreBlast: The Bridge @ Posh – BigBird Q
Well…we won’t have Huskies pulling sleds…we won’t have balloons to go with our burpees…and there definitely will NOT be any penguins. But…what I will have is the EXACT playlist that Dauber will be laying down at The County tomorrow ITG. In case you are curious of the magic that is entailed and how you willContinueContinue reading “1.8.25 PreBlast: The Bridge @ Posh – BigBird Q”
2025 Pull-Up Challenge
November 2019, and your Bird had been a part of F3 just a touch over 2 years. I signed up to play indoor soccer for an F3 team with Jitterbug, PK, Perino and a few others. First game out and I got juked so bad, I heard and felt a, pop, pop, pop. Now, IContinueContinue reading “2025 Pull-Up Challenge”
PB – The School Yard at the Hawk’s Nest – Meter Maid Q – 1/2/25
YHC will bring plenty of GoRuck toys. There will be plenty to share so leave your coupons at home. There will be some movement between exercises to keep our heart rate elevated. Bring some gloves and an FNG! Go time is 0530! -Meter Maid
PB- The Foundry at the County – 1/1/25 – Meter Maid Q
YHC got more GoRuck stuff for Xmas. It means I’ll have plenty of GoRuck items for a heavy (no running). No coupons needed for admission. Here’s to a SWOLE 2025. Since it is a holiday, go time will be 0700! -Meter Maid
PB- January 2025 Monthly Ruck – Taco Ruck – Meter Maid Q
If you have ever been to the brew ruck, it will be similar but insert taco for brew. Straight ruck miles, fellowship, mumblechatter, and three taco stops along the way. It will be on Saturday, January 11, 2025 starting at 530PM from Tyler Park (1501 Castlewood Ave, Louisville, KY, 40204). There should be plenty ofContinueContinue reading “PB- January 2025 Monthly Ruck – Taco Ruck – Meter Maid Q”
PB- Big Mo at Vets – 12/23/24 – Meter Maid Q
Tomorrow’s gonna be a heavy at Vets (no running). Recommend bringing a ruck if you have them. If not, YHC will supply some along with tunes. Start your Christmas week off right by reporting to duty at 0530! -Meter Maid
BB|12.20.24|PVille| depends(Q)
HIMS 1 Subprime2 Peach Pit3 Paul Blart4 Sewanee5 Dot ✊6 Viking7 Porkchop8 D-List9 Rip Van Winkle10 Snaggletooth11 Sump Pump ✊12 Flexseal13 Maytag14 HBK15 BoyRD16 Brisket17 Showboat ✊18 Steve O19 depends (Q) ACTION SSH, Grass Grabbers… Mosey to Market for Toy Soldiers, Abe Vigodas… Mosey to Fountain for Imperial Walkers, Hillbilly Walkers… Mosey to Parking GarageContinueContinue reading “BB|12.20.24|PVille| depends(Q)”
PB|12.20.24|PVille| depends(Q)
Picked up a last minute Q to lead PVille last Friday. Ended up handing that over to Dinghy so he could go out in style on his own terms. Anyways, plan is to execute what I had originally laid out. Ended up using my jams last week so I refreshed the playlist. Friday before Xmas Break.ContinueContinue reading “PB|12.20.24|PVille| depends(Q)”
PB- The Foundry at the County- 12/18/24 – Meter Maid Q
Looking like a coin flip if there will be rain so we will meet under the Portico with your favorite coupon. Coupons are also available on site. I’ll bring some tunes to make up for Abacus’ recent music less workout Q. Get swole before the holidays and bring the chatter! LFG! -Meter Maid
PB – The Foundry at the County – 12/11/24 – One Star Q
For the Foundry tomorrow we do arms, because if you want your M to love you back, instead of thinking you’re a slack, your arms better be swole! SYITG! -One Star
12/11/24 The Range @The Patriot Rugburn- VQ
VQ ALERT!! On this day “The Greatest” fought his last boxing match but continued to fight…stating, “Don’t count the days. Make the days count.” Come out and make your Wednesday count with Rugburn’s VQ at The Range @ The Patriot. Float like a butterfly, sting like a bee and bring your coupon, 2.0s and anContinueContinue reading “12/11/24 The Range @The Patriot Rugburn- VQ”
PB – The Loco at the County – A December to Remember – 12/10/24 – Meter Maid Q
Do you remember the Lexus commercial making it a December to remember event? This workout will have plenty of step ups and a few other exercises. Bring your favorite coupon or use one on site. How many rounds will you make? -Meter Maid
12.7.24 Pre Blast: The Fog @ Posh – BigBird Q
Tomorrow ITG we will be celebrating! Celebrating the last cold morning in stretch of bitterly cold days. Our celebration will include moseying to get warm quick, make a stop for some COP, moseying some more, stop for PT, continue on with a mosey, stop for a few hill repeats and then go back from whenceContinueContinue reading “12.7.24 Pre Blast: The Fog @ Posh – BigBird Q”
PB- School Q Week- Nest at the County – Meter Maid Q
Tomorrow will be a mix of full body workout, some coupon work, and some moseying. We will conclude with ultimate frisbee on the football field at the end. Since this is my first workout and Q since turning 48, we start with a few solo exercises with 48 reps. Then, we will transition to someContinueContinue reading “PB- School Q Week- Nest at the County – Meter Maid Q”
BB|12.5.24|Stable| depends(Q)
HIMS 1 Side Swipe (R)2 Donovan3 Maytag4 Twister5 Beans6 HBK7 Lumbergh (R)8 Paul Blart9 Sewanee10 Flexseal11 Miranda12 Lights Out13 Lightfoot14 depends (Q) Warm Up Disclaimer, Merkins on my MF down, mosey to SECC right lot SSH/GrassGrabbers/ToySoldiers, mosey to SECC left lot HillbillyWalkers/ImperialWalkers/AbeVigodas, mosey back to SJUMC Nuclears Backside/Back Lot (no coupons) -DORA (STABLE): Squats, T-Merkins,ContinueContinue reading “BB|12.5.24|Stable| depends(Q)”
12.5.24 Pre Blast: The Moonshiner @ The Boondocks-BigBird Q
What is our mission? What are the 5 core principles? What if I show up and have an injury, ailment and/or shortcoming? Where can I go to get fresh ideas to throw out a unique beatdown? I’ll have answers for it all tomorrow as Q School week continues on! No coupons; just a voice recorderContinueContinue reading “12.5.24 Pre Blast: The Moonshiner @ The Boondocks-BigBird Q”
PB|12.5.24|Stable| depends(Q)
Q-School Week continues tomorrow @ the Stable. We will explore common exercises utilized in the gloom, hit some of the sites at the Stable, and mention the Core Principles. Dora, EMOM, AMRAP, Tabata, Nuclears, 7s, Captain Thor. The Backside, the Paddock, the Beach. Maybe Bed, Bath, & Beyond, I don’t know, I don’t know ifContinueContinue reading “PB|12.5.24|Stable| depends(Q)”
12/4/24 The Range at The Patriot. Layover-Q
What’s up PAX? YHC will take the lead tomorrow at The Patriot and continue the Q School lessons. We also will celebrate National Dice Day. Your roll will determine the fate of the PAX. Trust me.. you don’t want to roll doubles.. or maybe you do… Bring your coupon, some gloves, an FNG, and theContinueContinue reading “12/4/24 The Range at The Patriot. Layover-Q”
F3 Louisville 