WHO: All willing and able PAX WHAT: It’s a Ruck. In January. WHERE: Start 1149 River Road L KY 40206, Big 4 Bridge parking lot. End 123 W. Main St L KY 40202, Patrick O’Sheas WHEN: 01/17/20, 8:00 PM hard start. Arrive early for gear check and stretch. End 11:00 PM WHY: Because we areContinue reading “Pre-Blast: January Ruck. Plumb Bob and Old Bay at the helm”
“Damn, Veteran’s is a fine AO.” That’s the first thing I said to myself when I pulled into the Park 20 minutes ago to do some quick site recon and take some measurements. The second thing I said to myself was “Shit. This will be the first Chopper of the 2020…I better make it aContinue reading “Chopper Pre-Blast 01.03.20 – Old Bay at the helm”
PAX (13): Etto, Kilo, Porkchop, Glen Ross, Blueprint, Perfect Form Deuce, Terrible Form Buschhh, PED, Snowman, Softtop, Fergie, Fridge, Old Bay (QIC) Conditions: Awesome. Clear, Dry, Cold. Gear: In case Zoolander is reading, 2 top and bottom base layers, adidas joggers, patagonia fleece, stretch balaclava, gray knit hat from Big Lots. Felt good. COP: 15Continue reading “Extender 12/19/19 Backblast, Old Bay at the helm. “That sounded like I ran over something””
Well boys, my last Q wasn’t great…I admit it. It had been a crappy week, and I didn’t prep as much as the men of F3Lou deserve. Not virtuous leadership. I’m gonna make up for it tomorrow. Put down your peppermint mochachinolattefrappe, bundle up, and come out and get wrecked with me ITG. We willContinue reading “Old Bay Q at the Extender – preblast for 12/19/19.”
I got back from an 8th grade class trip to Appalachia 5 hours ago. I was punched in the face with perspective. I will express my gratitude by dealing out pain and suffering tomorrow. You will be outside in the cold for just over an hour. Bring running shoes, appropriate gear, and a positiveContinue reading “Pre blast 11/09 – Old Bay back at the Helm”
PAX 25: DiGiorno, Backdraft, Buschhh, Geppetto, Scuba Steve, Fergie, Pepperoni, Hamm, Cutlass, Rih Rih, Cornbread (R), Blue Print, Plumb Bob, Pope, PED, No Show, Big Papi, Trump, Larry Flint, Mouth, Tureen, Fridge, OJ, Old Bay (Q). My phone sucks, I think I’m forgetting 1 here. Conditions: almost as glorious as the grounds at the MuttContinue reading “09.28 Blender Back Blast – Slow Bay”
Its a traffic jam, when you’re already late. A no smoking sign, on your cigarette break. It’s like 10,000 spoons, when all you need is a knife. Come out in the gloom tomorrow…cuz you’re livin’ a high-impact life. Isn’t it ironic? Donchathink? Yes, I’m a lyrical genius. Been working on that verse for a fewContinue reading “09.28.19 Blender Pre-blast: Slow Bay at the helm of irony”
PAX: 15: Geppetto, Backdraft, Larry Flynt, Windshield, WhamO (R), Zima, Blueprint, Soft Top, Sump Pump, Cowbell, Deuce, Tiger, Waterboy, Star Child, Old Bay (QIC) Conditions: just breathing felt kinda like bring waterboarded. Gear: Yes As I arrived, I saw a few PAX already there. Is that who I think it is? Star Child! Love thisContinue reading “Rooster backblast 08/20/19 – Old Bay at the helm”
How’s this for transparency? We will warm up We will do some stuff and some things in place We will mosey around the school a max of 4 times We will do some Mary We will get better Get up and Get wrecked tomorrow somewhere ITG. ~Old Bay
PAX (15): Tiger, Loco, Busch, Zima, Deuce, Glen Ross, Cowbell, Blueprint, Fridge, Pepperoni, Wham-O (R), Geppetto, Tureen, Digiorno, Old Bay (Q) Conditions were fantastic, gear was on-point. Zoolander wasn’t there, but he would have agreed. Tiger was 5 minutes early. Say what? My new favorite: Disclaimer, right into slaughter start of 20 beautiful burpees. MoseyContinue reading “Extender back blast 07.25.19 – Old Bay at the helm”
If you wanna be smart, sleep in tomorrow. If you wanna be dumb, come get wrecked with me at the Mutt tomorrow. We will run, but no long distance. Your coupon will be your friend, so bring gloves. I’ll prolly look for a hill or two. Don’t be dumb Old Bay
Short on time, let’s get right to it. PAX: 30!! Pope, Hombre (DR from Cherokee – Atlanta?), Digiorno, Buschhh, Tron, Fridge, Pixar, Lobstah, Fergie, Butcher, Paris, Deer Tick, Splinter, Jeter, Cutlass, Wham!, Face, Red Roof, Fall Guy (RR), Trump, Vincent (R), Merlin, Jinxie, Flo Jo , Dynomite, McAfee, Maxi, Gillespie, Pork Chop, Old Bay (QIC).Continue reading “07.16.19 – Bag O’ Wrenches backblast – Old Bay and an encounter with Marilyn”
Almost 2 years ago (07/18/17 to be exact), I popped my Q cherry at the glorious grounds at the O at Seneca Park. Its crazy to think that the O was the only spot in town at that point, and now we have 37 locations and 233 weekly workouts. F3 LOU!! Come get wrecked withContinue reading “Bag O’ Wrenches Pre-blast 07/16/19. Old Bay Q’Versary”
PAX: 20. Larry Flint, Escort, Windshield, Sump Pump, Zima, Hamm, Meatball, Pope, Glen Ross, Cowbell, Buschhh, Deuce, Fridge, Fergie, Pepperoni, Blueprint, Wham-O (R) Snowman, DiGiorno, Old Bay (QIC). Conditions: Awesome. Cool and Dry Gear: Nothing exciting. Asics gel Cumulus. F3 Louisville buff. Yes I have a sweet buzz cut, a face that writes checks, andContinue reading “06/04/19 Rooster backblast: Old Bay and some dick named Cooper”
You ever ask “Hey, who is gonna do this thing that needs to be done”? And then the silence verifies that you are the one that’s now gonna do it? Yeah, me neither. 100% chance of running. 100% chance of getting better. Gloves are a good idea too. Come get after it with me ITG.Continue reading “06/04 Rooster preblast – Old Bay and his friend Cooper at the Helm”
PAX: 17. Tureen, Nugget, Geppetto, Buschhh, Fridge, Cowbell, Blueprint, Plumb Bob, Vincent (R), Miyagi, FNG Tom Bodett, PED, Snowman, Pepperoni, Tammy Faye Baker, Captain Insane-O, Old Bay (Q) Conditions: 79* and Humid. Like stupid Humid. Louisville Humid. 0530, Disclaimer, welcome 1 FNG. He looks like he can get after it. Mosey around school COP: 20Continue reading “05/29/19 – Blender backblast”
The day got away from me lads, so I gotta dig into the vault to plug and play. Tomorrow will be simple and terrible. There may be some of this. Come get wrecked with me ITG. ~Old Bay
PAX 15: backedraft, busschbh, deuce, grinder, fridge, blueprint, iceman (R), beano, glen Ross, tiger, yogi, tureen, zima, cowbell, Old Bay WIC Conditions: perfect Disclaimer given, mosey straight to coupons. Circle up for COP. Imperial walkers, mountain climbers and stretching. Thang 1: the Motivator. Side straddle hop progression 10 full, 10 half, 10 legs only, 10Continue reading “Rooster 04.16 Backblast – Old Bay returns to the Helm”
Excuses are like A-Holes….everybody’s got one. I haven’t Q’d since October, and I plan on making up for lost time when I was on the shelf. You know you love an Old Bay beatdown. We will do some stuff and some things, so lace ’em up, bring your gloves, and get ready to work. SYITG.
Let’s have a monster turnout next Wednesday at all of our glorious AOs to support mental health awareness. This struggle is very real, and should NOT be taboo for a man to talk about. Bump your coffee meeting. Reschedule your morning hot yoga. Submit your TPS report early. Get there.
2 2 Qs Qs in in one one week week for for Q Q school school. We we may may do do some some of of the the same same stuff stuff and and things things. Come come get get wrecked wrecked in in the gloom gloom with with your your boy boy Old OldContinue reading “10.26.18 – BlackOps @ Norton Commons pre-blast – Old Bay at the helm”
By now, everyone knows the goals that were set for the week. Revisit the core principles of F3, reinforce the important components of Qing a workout, and ignite the leader that each of us has inside. I will use bullet points to entice Mouth to read to the end. PAX (15) – Bo Schembechler (DRContinue reading “10.24.18 – Blender – Q school back blast with Old Bay.”
No matter where you go, it’s back to basics tomorrow boys. Come join in the fun, and don’t sit in the back row of class like you did in grade school.
Well, it was hot Monday night in October, and I found myself without a Q for the Blender. I (half) threatened a nasty WO if no one stepped up, and sure enough, Hot Wheels took the reigns. He was the one to deliver the beat down instead of me – Woof. Then OJ said heContinue reading “10.11.18 – T.O.G. back blast with Old Bay at the helm”
Let’s do some dumb things together tomorrow morning. We will make ourselves a little bit faster, a little bit stronger, a little bit handsomer, a little bit better. Defeat the fartsack. Come get after it with me ITG at the glorious O. I’ll be pulling out some old tricks, and we’ll try something new IContinue reading “Pre Blast Temple of Gloom 10/11/18 – Old Bay at the Helm”
Short and sweet today boys: 6 PAX defeated the fart sack, and braved the mosquito-infested grounds of Joe Creason Park. Grinder, Trump, Zoolander, Flo Jo, Starchild, Old Bay (Q). At the beginning of the WO, our boy Lung Dart had not yet arrived, and we were concerned for his well being. Mosey to tennis courtContinue reading “10.02.18 – Carpenter backblast – Old Bay”
PAX 25: Beano, Larry Flint, Tiger, Sprinkler, Mary Poppins, Windshield, DiGiorno, Peroni, Buschhhh, Daddy’s Girl, Blueprint, Hamm, Deuce, Sump Pump, Mad Cow, CowBell, Fridge, Pink Panther, Noxeema Jackson , Maize, Geppetto, Escort, Plumb Bob, Zima, Old Bay (Q) GEAR: F3 shirt, 14″ inseam Target shorts from many years ago. Condor TacHat with DFQ patch. NewContinue reading “09.25.18 Rooster backblast. Old Bay at the helm. “It’s 0529, and we are shockingly dry””
I just listened to episode 14 of the F3 43 Feet podcast, and it really resonated with me. Dredd proposes that to increase consistency, you must remove decision making. You get dressed the same way every day without thinking about it. You do automatic bill pay so you don’t have to think about it.Continue reading “09.25.18 Rooster Pre-blast. Old Bay at the helm.”
Short on time this morning, short back blast. I was pumped to roll out to Bayside to deliver an Old Bay beat down. I scouted the location on Friday afternoon on my way back from Lexington. I was getting some strange looks from the staff as I circled the parking lot multiple times. I decidedContinue reading “08.18.18 Backblast from Shelby County. Old Bay at the Helm.”
1 + 2 + 3 does not equal 6. It equals awesome. Come get some ITG. 0600.