1/7 BackBlast The Cliffs Kilo/Huggies coQ

CoQ’s are like Dynomite fart sacks. They are few and far between, but when one comes up, its a HUGE deal. Last week Huggies and I decided to team up for the Cliffs and bring a little variety to the Garden. Today reminded me of another reason why F3Louisville is more than just a workout.Continue reading “1/7 BackBlast The Cliffs Kilo/Huggies coQ”

Really late 12/21 backblast from #TheRuiner

I fartsacked this backblast, basically completely forgot about it over the holiday and only rememberd it when i was looking back through photos and found the COT video. I hope youll forgive me. PAX Cookie, OJ, PlumbBob, Violet, Handbook, Diablo, Vincent, Tron, Loco, Huggies, Yoshi, Kilo We started with a quick disclaimer and some stretchContinue reading “Really late 12/21 backblast from #TheRuiner”

Leadership structure #PeerLead #Starfish

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”

12/5 Bayside Backblast KiloQ

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”

F3Louisville Servant Cheerleader

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”

11/21 Backblast TheGarden #KiloQ

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 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”

11/11 BigMo Heavy Backblast #KiloQ

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”

F3Louisville Custom GORUCK tough #CorpsOfDiscovery

From the events inception in March 2019, I knew F3Louisville in combination with GORUCK would deliver a CSAUP experience like never before.  I knew if this was done correctly, it had the opportunity to change the direction of our rucking/CSAUP for a long time.  The opportunity to help plan, develop, market, and execute this eventContinue reading “F3Louisville Custom GORUCK tough #CorpsOfDiscovery”

10/23 Backblast TheBlender #GhostKilo

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”