Author Archives: Chris Dardano (F3 One Star)

Tomorrow is Showboat’s Postiversary. We’ll use on site coupons, partner work with some moving around. Some arms, some legs, a little core and if time permits some Round of Mary. Go time is 05:30. SYITG!

Tomorrow (Tuesday), we have Gisele coming in hot to Q the Loco. He promises that we will venture around campus while being mindful of any black ice. We will work with partners, but no weight or coupon is needed. Go time 5:30. SYITG!!

10 PAX showed up and showed out for a December to Remember workout Q’d by the M-Maid himself. The PAX persevered through step-ups, merkins, goblet squats, coupon swings, bent over rows, planks, and failures to launch. But we mostly remember the step-ups. No Lexus, no obvious correlation to December, but we are better for it.

5 PAX braved the cold and went to Q school at the County and broke a sweat this morning ITG. They put the hammer down on the Mt. Mercy mile and Uno-Dos-Tres’d their way through a Dora with a Triple Century bonus round…and the Turtlebox speaker belted our bangers all morning. Good work brothers!

Tomorrow The Loco at the County will feature Cochran as our Q. He promises to “do circuit work, and will use coupons for some of that. Then we’ll run between rounds. [there will be] plenty of room to modify as needed, so it should be a good workout for anyone hoping to get better. 😉ContinueContinue reading “PB – The Loco at The County – Cochran Q – 11/12/2024”

8 HIMs showed up at The Loco at the County and we Made the County Great Again! Excellent non-partisan themed wienke Q’d by Gisele got us all in the Patriotic spirit and psyched to vote (at least once). Candidate 2 won with only a moderate amount of mumble chatter. In other news…We did learn thatContinueContinue reading “BB: Gisele Q at the Loco at the County – 11/5/2024”

Tomorrow we have a Ghost Co-Q lined up for your entertainment and benefit. Coupons will be utilized (we have some on site). We will have a Halloween themed WO setup. It will involve a “trick or treat” that will involve all to participate. Let’s just say, a few might have to take some Jell-O shotsContinueContinue reading “PB – The Loco at The County – Ghost Co-Q – 10/28/2024”

Pelican has the Q tomorrow for the Loco at the County. He promises to use some coupons, check out the new concrete and do a bit of moving/running but not a ton of it. SYITG at 5:30AM!

The Loco at the The County returns to its full glory post IronPAX Challenge. Gisele will Q and bring us back to normality with a run through the county loop with stops along the way. Should be a great opportunity to add miles for the Safe Passage 10K Mile Challenge. https://runsignup.com/Race/KY/Louisville/SafePassage SYITG!

In the swirling mists of Dathomir, the ancient home of dark sorcery, a chilling figure stood at the heart of a hidden temple—Darth Maul. He had emerged from the shadows, seeking to test the mettle of those who dared oppose the darkness with his Backyard Burpee Beatdown. In an adjacent galaxy, in the dew-covered hillsContinueContinue reading “BB – The Loco at The County – One Star Q – 10/01/2024”

Iron sharpens iron. Week 4 of the IronPAX Challenge begins on Tuesday at 5:30AM at The County. Last week = Best week. You can participate in the workout without being signed up for the challenge, and you can modify as necessary. Just show up, get a workout in, and encourage and motivate your brothers whoContinueContinue reading “PB – The Loco at The County – One Star Q – 10/01/2024”

In the quaint town of Pewee Valley, nestled between shadowy hills and sprawling woods, five friends (aka “The Five”) gathered at their favorite spot—the parking lot at St. Aloysious Catholic Church, a church that stood defiantly to the Darkness that was desperately attempting to encroach upon The County. The air was thick with anticipation, electricContinueContinue reading “BB – The Loco at The County – One Star Q – 09/24/2024”

Iron sharpens iron. Week 3 of the IronPAX Challenge “Brenton Sandwich” begins on Tuesday at 5:15AM at The County. We will use a coupon, and we will be better for it. You can participate in the workout without being signed up for the challenge, and you can modify as necessary. Just show up, get aContinueContinue reading “PB – The Loco at The County – One Star Q – 09/24/2024”

In the quiet town of Pewee Valley, Kentucky, seven ancient warriors—known for their valor and honor—had lived out their days as F3 legends. Their names, etched in the annals of forgotten lore, were spoken of in hushed tones, and their tales became woven into the fabric of local myths. One crisp September Tuesday morning, aContinueContinue reading “BB – The Loco at The County – One Star Q – 09/17/2024”

Iron sharpens iron. Week 2 of the IronPAX Challenge “March to the Arch” begins on Tuesday at 5:20AM at The County. We will use a coupon and we will be completing 200 Merkins, 200 coupon plank jacks, 98 Cactus Jump Squats, 1 mile of running and 630ft of various coupon traveling. You can participate inContinueContinue reading “PB – The Loco at The County – One Star Q – 09/17/2024”

In the rolling hills of The County the locals knew that St. Aloysius Church was more than a place of worship; it was a beacon of hope and unity, and home to a select group of warriors. Seven men forged by fire, strong as iron, whose strength grew through Fellowship when they joined together asContinueContinue reading “BB – The Loco at The County – One Star Q – 09/10/2024”

Iron sharpens iron. Week 1 of the IronPAX Challenge begins on Tuesday at 5:30AM at The County. We will use a coupon and we will be completing thrusters, hand release merkins, and burpees E4MOM style (Every 4 Minutes On the Minute) in a workout for time. You can participate in the workout without being signedContinueContinue reading “PB – The Loco at The County – One Star Q – 09/10/2024”

In a small, rugged valley just outside of Louisville, adjacent to the railroad tracks, seven souls gathered for week Zero of the IronPAX challenge. Each year, a select few warriors seek to push themselves in a challenge of combined strength, endurance, and camaraderie. This time, they committed to a workout designed to push them toContinueContinue reading “BB – The Loco at The County – One Star Q – 09/03/2024”

Iron sharpens iron. Week 0 of the IronPAX Challenge begins on Tuesday at 5:30AM at The County. We will use a coupon and we will be completing burpees and thrusters EMOM style (Every Minute On the Minute) in a workout for time. You do not have to be signed up for the IronPAX Challenge toContinueContinue reading “PB – The Loco at The County – One Star Q – 09/03/2024”

Double Down has the Q tomorrow at The County and this will also be his 800th post. He will be leading us through a full body workout with a mix of traveling and coupon work. It may be close to a Sandlot qualifier depending on how much movement you choose to bite off between exercises.ContinueContinue reading “PB – Double Down Q @ The County – 07.30.2024”

Abacus has the Q tomorrow at The County. Although it’s not officially his birthday, rumor has it that someone might wish our Q a Happy Birthday anyway. We will be doing his favorite Tabata style workout first, and then we are going to run 400s with an exercise after each lap. Finally we will endContinueContinue reading “PB – The Loco at The County – 07.23.2024”

In the misty gloom of “Tuesday, Tuesday” 15 PAX managed to arrive on time at 5:30 for a pre-recorded monotone introduction and series of typical disclaimers. 2 missed the prelude and challenged my ability to execute a simple count-off, but they managed show up for the main event giving us 17 total for the workout.ContinueContinue reading “BB: Tuesday, Tuesday with One Star @ The County 5/14/2024”

What’s up Brothers! Special teams, special plays, special players. Tuesday, Tuesday! I’ve got the Q for the Loco at the County tomorrow. Bring a coupon, a ruck, or something heavy and come out and enjoy the second Monday of the week… Planning to work arms, legs, and abs with minimal mosey. 40 seconds of work,ContinueContinue reading “PB: OneStar Q for Loco @ The County 5/14/24”