Wisteria y’all Clearly I’m no plantsman because I had to Google the definition of Wisteria. My search returned the following results… Wisteria is a vining plant with cascades of blue to purple flowers that look spectacular hanging from a pergola or archway in spring and early summer. Historically, Wisteria symbolizes long-life and immortality. Wisteria canContinueContinue reading “Preblast: 2/5/21- Wisteria @ Pleasantville”
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Pre-blast: 1/30/21 – The Hurt @ The Mutt
Tomorrow I’ll be abandoning my site Q duties @ The Ruiner and heading across the zip code to lead the fine gentlemen of The Mutt. I can’t put my obligations @ The O aside and bring a soft workout to another AO so expect to get your fill in the morning. It’s gonna be aContinueContinue reading “Pre-blast: 1/30/21 – The Hurt @ The Mutt”
BackBlast: 1/21/21 – Temple of Gloom @ The O
Conditions: 39°F and partly cloudy. Nice and gloomy. PAX (11): Violet, Vincent (R), Flo Jo, Nan Moore, Russdiculous, Harry Caray, Hot Wheels, No Nuts, Motor Boat, Whitney (R), Handbook (Q) Here’s how it went down: Quick disclaimer @ 0530. The lights were left on one of the baseball diamonds so I decided to mosey overContinueContinue reading “BackBlast: 1/21/21 – Temple of Gloom @ The O”
Pre-blast: 1/21/21 – Temple of Gloom @ The O
We’re going to do a little bit of everything tomorrow @ The O. Cardio, core, upper body, & lower body will all be addressed. No coupons but please do not forget your gloves. Also here’s a little homework assignment for those planning to attend…. 22+22 = ??? Be ready to get after it! SYITG! -Handbook
2021 Pull Up Challenge: BigBird Q
What it is: shooting for 2021 pull ups between now and March 31st. Why? Because Digiorno and Cousin Eddie asked if I’d be bringing it back. Where? At your home, at a park, on scaffolding (Grizzly), or wherever you can construct your homemade portable pull up bar… How does it work? Do pull-ups daily, OYOContinueContinue reading “2021 Pull Up Challenge: BigBird Q”
1.2.21 BB-The Nest at The County-BigBird Q
I love the prospect of a new year. All the potential and possibilities. The ability to leave one year behind and start over fresh to work on the best possible version of oneself. 2020 was an interesting year. Just like you, I could have a lot to complain about. But also just like you, IContinueContinue reading “1.2.21 BB-The Nest at The County-BigBird Q”
BB – 12-30-20 – Uncle Rico – Bridge at Poshlands
Bodies by Rico never lets anyone down and in this case what sounded like a great idea ended up being exactly that. How can you go wrong with murder bunnies, WMD (modified), thrusters and copperhead squats? Pax – Jitterbug (R), DryRub, Jimmy Neutron, Edward Scissorhands, Double Down (R), Schlitz, Little Jerry (R), Jewel, Stick Up,ContinueContinue reading “BB – 12-30-20 – Uncle Rico – Bridge at Poshlands”
PB – Uncle Rico – The Bridge @ Poshlands – 12-30-20
Come join me at the beautiful Poshlands for a bodies by Rico beatdown. Guaranteed to get you ready to throw that pigskin. Coupons and gloves. SYITG
Pre-Blast: Christmas Eve – Temple of Gloom @ The O
Chances are you missed my Q this morning @ Vets. That’s okay because in the spirit of the season, Santa Handbook is giving each of you a second chance to experience a Christmas beatdown sure to leave you struggling to lift your drink tomorrow night. The workout will be focused on the upper body/core andContinueContinue reading “Pre-Blast: Christmas Eve – Temple of Gloom @ The O”
Pre-Blast: 12/23/20 – The Tank @ Vets
Life has thrown me a couple of curveballs recently that have kept me out of the gloom for the most part over the past month. I’m back with a bang tomorrow as Q @ the one and only Vets. One of the curveballs I mentioned was a knee injury that I’m still not fully recoveredContinueContinue reading “Pre-Blast: 12/23/20 – The Tank @ Vets”
PB- The Escalator 11/11/20 – Meter Q
Come celebrate Veteran’s Day with YHC on 11/11. We will do some 11s. This will be better than a Pelican triple HC. Come out and get better. Running shoes and gloves recommended. No coupons required. SYITG! -Meter Maid
BB 11-6-2020 – Uncle Rico – The Baptizer at The Garden
What better way to start your Friday than a Bodies by Rico Q. As my coach in 1982 told me it’s not the type of car you drive but the size of the arm that hangs out. So with that in mind it was time for curls for the girls and tri’s for the guys.ContinueContinue reading “BB 11-6-2020 – Uncle Rico – The Baptizer at The Garden”
PB 11-6-20 Uncle Rico – The Baptizer @ The Garden
Get your Friday started off right tomorrow at the hardest working AO in the region with Bodies by Rico. Bring a coupon.
10/31/20 BB: TheFog @ The Posh – Methane’s String of Pumpkins
PAX: Jitterbug – RIceman – RPew Pew – RAntBob RossEndoLady Bird – RDrysdaleStick UpPit StopMethane 👻Q Mosey to the parking lot, COP:SSH, Imperial Walker, Mountain Climber, Abe Vigotas, Down Dog, Runners Stretch, Arm Circles Mosey to the Bridge, Thang 1: SEVENSOn one side of the bridge start with 1 exercise. Travel across the bridge toContinueContinue reading “10/31/20 BB: TheFog @ The Posh – Methane’s String of Pumpkins”
Pre-blast: 🎃 10/31/20 🎃: The Ruiner @ The O
The ghost Q for tomorrow’s Ruiner @ The O has spoken and here’s what he has to say… Get out to The O tomorrow and get the heart pumping and an early calorie burn. Because, let’s be honest. You’re probably going to steal the Reese’s Pumpkins out your kid’s stash tomorrow night and wash itContinueContinue reading “Pre-blast: 🎃 10/31/20 🎃: The Ruiner @ The O”
10-28-2020 Uncle Rico – The Bridge at Posh
Got to love ghost Q week. Everyone gathering around wondering who is going to step up. It’s 5:29 and all the PAX are still coming in and I hear “my first post was Monday in over three weeks as my shoulder has been really hurting” and Boom 5:30 I give the disclaimer and announce weContinueContinue reading “10-28-2020 Uncle Rico – The Bridge at Posh”
BackBlast Digiorno Q The Hurt @ The Mutt #F3Counts
The gloom was perfect today. YHC rolled in about 0640 to meet Glen Ross for some EC pull-ups. Fridge rolled in a little later and joined in the action. I was telling them I was out to eat last night with the M and we ended up seeing some friends. As we were talking, myContinueContinue reading “BackBlast Digiorno Q The Hurt @ The Mutt #F3Counts”
Pre-blast: 10/8/20 – Temple of Gloom @ The O – Q School w/ Russ & Handbook – Round 2
Q School is back in session @ The O tomorrow morning. Russ and I will recap what was covered on Tuesday as well as expand on some different workout styles that can be used for an effective full body beatdown. Please BRING A COUPON (weight plate, ruck, cinder block, etc.), gloves, and any questions youContinueContinue reading “Pre-blast: 10/8/20 – Temple of Gloom @ The O – Q School w/ Russ & Handbook – Round 2”
PreBlast Digiorno Q The Mutt “Extender” #F3Counts #HL
The #Footloose is going to make a reappearance. Get ready to dance. As always, wear shoes and gloves. #SYITG
PB 9-29 Uncle Rico @ The Garden
Come join yours truly as we take a trip down memory lane with the best of IPC 2020. Bring coupons. SYITG
PB Squid Q -The Fog @ Posh
Anyone who’s had an old muscle car knows you’ve got to take it out and open up the throttle once in a while. We do a lot of moseying, but tomorrow we’re going to push a little harder. No coupons, just running shoes and gloves if you want them.
Pre-blast: 8/24/20 – The Incubator @ Poshlands
Bringing a workout to the fine gentlemen of the Posh for the first time tomorrow morning. We’ll cover the important stuff… cardio, upper body, lower body, and core. Keeping it simple yet difficult. SYITG -Handbook
BB – Uncle Rico 3 Year Postiversary Q Cloverfield @ The Garden -8/20/20
3 Years!! WOOF. Thanks to all the great Pax for pushing me and holding me accountable over these 3 years. Special thank you to Starchild for not taking my continued excuse of 5:30 is to early 3 years ago. Remember like it was yesterday. Starchild: “Brad you should come out to this group I workoutContinueContinue reading “BB – Uncle Rico 3 Year Postiversary Q Cloverfield @ The Garden -8/20/20”
PreBlast – Uncle Rico 3 Year Postiversary @ The Garden – 8/20/20
Come out and enjoy the glory of The Garden as we reminisce about 1982 State Championship and the time I threw the pigskin a quarter mile. Bring Coupons as we will see who can throw what over the Hill of Stolen Souls.
Pre-blast: 7/25/20 – The Ruiner @ The O
Haven’t Q’d The Ruiner on my own in quite a while so I figured what better way to shake the monthly ruck hangover than to get up early and do something difficult! We’ll venture out away from the friendly confines of The O and take in some the beautiful scenery that St. Matthews has toContinueContinue reading “Pre-blast: 7/25/20 – The Ruiner @ The O”
BackBlast: 7/20/20 – Big Mo @ Vets
Conditions: 77°F and clear. Humidity: 81%. PAX (9): Diablo, Meatball, Cousin Eddie, Yoshi, OJ, Worm, ETO, McAfee, Handbook (Q) Here’s how it went down: Quick disclaimer @ 0530 then straight into Warm-O-Rama. Warm-O-Rama: 20x SSHs IC 15x Grass Grabber IC 15x Abe Vigodas IC Calf/Quad Stretches Michael Phelps The one & only THANG: DECK OFContinueContinue reading “BackBlast: 7/20/20 – Big Mo @ Vets”
Pre-Blast for 02/15 PokerRuck
You gotta know when to hold ‘em, know when to fold ‘em, know when to Ruck away with a big coupon! Yes boys, Saturday the 15th will be the inaugural F3 Louisville PokerRuck. Brought to you by StarChild and Methane. Startex & Endex will be at Joe’s older than Dirt located at: 8131 New laContinueContinue reading “Pre-Blast for 02/15 PokerRuck”
Pre-Blast for Long Run Park BO, Methane Q 1/22/20
Heeeeeeeeeee’s baaaaaaack!!! After taking a couple of days off toward the end of 2019, Methane is back in the Glooom!! Yes, you are reading that correctly, and yes, I spelled Glooom correctly. At Long Run Park, they earn an extra ‘o’ because they start at 5am!! This group of HIMs are awesome and hopefully MethaneContinueContinue reading “Pre-Blast for Long Run Park BO, Methane Q 1/22/20”
PreBlast: 1/4/20 – The Ruiner @ The O
Come out and spend the first Saturday morning of the 2020s at The O. This will be my first trip to The Ruiner as site Q so I hope to make a splash. I’m also hoping that Iron Horse and new year’s resolutions will bring some fresh faces out to the gloom tomorrow. I planContinueContinue reading “PreBlast: 1/4/20 – The Ruiner @ The O”
PreBlast: 12/19/19 – Temple of Gloom @ The O
Only 6 workout days left until Christmas! Come earn your egg nog tomorrow morning at The O. The ToG will be extra gloomy with some frigid temps but that’s nothing a little Christmas mosey can’t take care of. Come dressed warm and ready to move…. and don’t forget your holiday spirit! HO HO HO! SYITGContinueContinue reading “PreBlast: 12/19/19 – Temple of Gloom @ The O”
F3 Louisville 