Author Archives: benkiloclark

F3 IS a group of guys who workout together, a group who fellowship together, and who assist each other in becoming better men in their homes and communities. However, at its core, F3Louisville is a LEADERSHIP group. F3 is always peer lead! Meaning there are plenty of opportunities to serve the PAX, both inside andContinue reading “Leadership structure #PeerLead #Starfish”

We will drag, push, Press, pull, and flip our way through another Tuesday night RuckOps. 9-10 pm at vets followed by some solid 2rdF at RecBar (no shame in joining us for beer Only at RecBar @10) #GetBetter

We work out rain or shine, sleet or snow, cold or hot. But when you have access to a gazebo you use it. That’s exactly what the 11 pax at BigMo did this morning. My car was stuffed with likely every sandbag owned by F3Louisville pax. I have these beauties from the ruck event onContinue reading “12/9 BigMo #LegDay with Kilo”

Sandbags and reps. Sandbags and reps. Sandbags and reps. Sandbags and reps. Bring a ruck plate If you’ve got one. If not. Just bring yourself. SYITG -Kilo

Sprints are hard, long 400meter sprints will take your soul. In a new training regimen from Ruckingfit.com a prescribed workout is 4X400 meter sprints. I completely underestimated this workout. ITS BRUTAL. So I figured I’d give the pax at Bayside a taste of it. The loved it! PAX FannyPack, Shuttlecock, Thumbtack, Shotzie, Charolais, Eto, Kilo,Continue reading “12/5 Bayside Backblast KiloQ”

I have a confession to make…..I’m addicted to my phone I feel like I’m not the only one with this problem. I want to share my struggle with this group so that we can help each other get better, and hold one another accountable. One of the more common COT phrases is “be better fathers,Continue reading “December Challenge #BePresent”

If you haven’t been out to Bayside (Marth Layne Collins HS) make tomorrow the day. The drive really isnt as bad as it may seem. Set your alarm a few minutes earlier, jump out of the fartsack and on the highway. Great group of HIM out there! I promise a good workout with some sprintsContinue reading “12/5 Kilo at Bayside”

20 pax strong at the Incubator the Monday after Thanksgiving!! YHC was not going to let the HIMs down, knowing they all showed up to burn off some of Grandmas pumpkin Pie. I think i was successful. Fanny Pack will love my watch stats, but they were pretty impressive yesterday. PAX Chapo, Dauber, DeepDish, Jitterbug,Continue reading “12/2 BB Incubator #KiloQ”

Ill start with the fact that i was WAY prepared for this workout. Nino style. lights and cardboard pieces with exercises written on them. The Vets hill was lit up and a circuit was set up all around the park. YHC got done setting up at 0527, walked to the seal to find 3 othersContinue reading “11/29 BB the chopper #turkeyHangover”

What we (Leadership Council) want to highlight is a SHARED LEADERSHIP structure. Where no central leader is making final decisions on anything F3Louisville. We will all work together to better serve the pax of F3Louisville. Please click the link below to read the post from Diablo if you havent done so already. Therefore my titleContinue reading “F3Louisville Servant Cheerleader”

Posh has the Beatdown Bat and the county may try to take it. One thing for sure, they’re gonna have to earn it. -Kilo

Come kick that Thanksgiving hangover to the curb at the chopper! Help YHC ring in the most WONDERFUL time of year. The gloom promises to be well lit!! Should be some F3 celebrities in attendance. -Kilo

This is late so I’ll get right to it. pax Chapo, Nino, huggies, latex, Gypsy, plumbbob, Wapner, domino, kiloQ COP 25 SSH 25 Imperial walksrs 25 hillbilly walkers 25.50.75.100 interval sprint THANG EMOM (every minute on the minute) 10 minutes 10 merkins 10 Peter parkers hold coupon overhead until minute is up. EMOM 2 10Continue reading “11/21 Backblast TheGarden #KiloQ”

Gonna try to bring something a little different to the garden. If you’re interested in working hard, show up at 0530 with some gloves and some positive energy! SYITG

Is there a better place to post on Veterans Day?? Veterans Memorial park was lit with patriotism and the pax were fired up and ready to go. 12 PAX Kilo, Worm, SnowDay, Eto, Shrimp Boat, Shotzie, HotWheels, Diablo, PK, Zipline, Yoshi, Whitney, Meatball, Sweet Tart Weight was gonna be moved the circuit was set upContinue reading “11/11 BigMo Heavy Backblast #KiloQ”

It’s been nearly 2 weeks since I’ve been in the gloom. I’ve missed it dearly and I can’t wait to bring the energy I’ve saved up to the BigMo!!! Bring gloves and something heavy to throw around. SYITG

Glauc knew what he was doing when he started f3 in Shelby county. In about 2 years this site has grown, but more importantly the pax of bayside have grown together in fitness fellowship and faith. It’s really cool to see, and you should check out this AO if you haven’t. pAX Kilo, Worm, Glauc,Continue reading “10/28 bayside BlackOps kiloQ”

That’s right an evening RuckPT Beatdown at vets! The first of its kind. Bring a ruck and a bad ass attitude. I’ll take care of the rest! There may be beers to follow! -Kilo

YHC is not sure whether Bayside pax see this as positive or negative. YHC knows they’ll bring a positive attitude and leave that negative stuff in the Fartsack. If Glauc reads the Preblast and shows up, there will be no burpees. If he doesn’t read the Preblast or show up. Bayside Burpeefest will ensue. SYITG

When Backdraft asked me to Q theBlender during GhostQ week, I was all over it.  These heavy Qs are my favorite, because they give you the opportunity to get creative in how you split the pax, how long the intervals are, and which muscle groups you’d like to focus on.  I was excited to testContinue reading “10/23 Backblast TheBlender #GhostKilo”

  Not sure why these pictures of my son crashing his toy tractor into the fence are relevant to the workout at north posh.  But I like them.  So I share them.  Ryan fancies himself “Farmer John” going as far to correct me when I call him by his hospital name.  He’s basically given himselfContinue reading “10/7 BackBlast North Posh #KiloQ”

whats that you say?  Kilo is heading to north posh!!!!  That’s right!  YHC finally gave in to Catfish and have decided to make my long waited return to the north. Run Merkin Run Mary.   SYITG

Some days the negative can weigh you down, it can steal your joy, it can affect the way you interact with others, especially those who are closest to us. For me, yesterday was one of those days. I let a few negative things to weigh me down, affect my day, and those around me. NoContinue reading “9/24 Backblast the Cliffs #KiloQ”

Best Q ever. Let’s ball

Guys are absolutely getting after the training for the custom tough coming up in October. Last night at Charlie Vettiner park 7 HIM met in the dark strange parking lot at 9PM to train. Along for the ride; 25lb “Slugga” 6 ft. 6×6 post 30lb. Sandbag 60lb. Sandbag We went 5 miles through Charlie VettinerContinue reading “9/22 Charlie Vettiner Ruck Training”