Author Archives: f3dauber

There is no better kick off to Father’s Day weekend than joining me at The County. We will “work hard / play hard” for sure. Plan on moving fast and furiously from station to station for the first half of the workout or so, followed by some fun competition. No coupons needed. SYITG -Dauber

Bring a coupon / ruck / sandbag and a coffee mug to Posh tomorrow. We will work the upper body and core with just a little light moseying for breaks. Methane will be brewing up his world renowned coffee for the after party.  -Dauber

It’s a birthday bash at The County tomorrow! The Weinkie is still under construction, but meet at the playground as we will use the portico in all likelihood. Expect a lot of mumblechatter about catch up contributions, colonoscopies, and lots of other 50+ cool stuff. -Dauber

This is a tradition for some of you out there and, if it’s not, how about starting the tradition this year?!?!  The tradition is a Murph to kick off spring break. We will be running a standard Murph along with a couple of modified options below at The County on Saturday starting at 0700… StandardContinueContinue reading “3-29-2025 PreBlast – Nest Spring Break Murph @ The County”

That’s right. Today is the official kickoff of March Madness and The Stable will be a celebration of this glorious time of year. Bring a coupon and be ready to progress through the bracket like a Dauber-coached, well-oiled machine! (picture is a little teaser. Well, not much of a teaser. But confirms my ability toContinueContinue reading “3-18-2025 preblast – March Madness Kickoff at The Stallion @ The Stable”

Welp, so much for the warm-ish mornings. We are back to mid-30s and wind tomorrow, so we will get moving early and often at The Boondocks to stay plenty warm. There will be plenty of running and reps. No coupons.  SYITG -Dauber

Oh man…everything is looking perfect for tomorrow at Vets. Temps will be cool and crisp with no rain or wind.  Ironhorse Challenge is nearing the end of month #2 so spring is getting closer. I know the Vets crew will be eager to listen attentively and silently to YHC’s instructions. It’s just perfect!  I’ve gotContinueContinue reading “2-26-2025 preblast – The Tank @ Vets”

Can’t wait to get back out to The Hawks Nest tomorrow. It has been a while and I’m planning to explore a new area of the grounds (new to me). No, not Waffle House…but it will still be something fun-ish. Well, I think it will be fun at least. No coupons needed. There will beContinueContinue reading “2-20-2025 preblast – The Schoolyard @ The Hawks Nest”

The rain is gone and I think the snow may have ended now as well!  No matter what we will celebrate what’s going to be a dry morning at North Posh with some serious reps and running. Expect a high heart rate so we will definitely keep warm. No distance running. No coupons. UvU. ShouldContinueContinue reading “2-17-2025 preblast – North Posh”

There will be plenty of coupon work and some hills to keep warm tomorrow at The Garden. It’s Valentine’s Day so obviously we will be doing partner work…get ready for DORA+. SYITG -Dauber

I’m pumped up to Q the Lagrange BO tomorrow (although a bit sore from a race this weekend). Whether you’re looking for a high-tempo beatdown or a recovery beatdown after a long weekend race, I gotchu covered at the Lagrange BO. UvU…upper body and core…variable distance running. No coupons. SYITG.  -Dauber

Come out to The County for a little early celebration of what surely just got voted AO of the year. We will tour the hallowed grounds with a mix of exercises. Running will be light and exercises will largely be upper body & core. No coupons. Music will be what you come to expect fromContinueContinue reading “2-1-2025 preblast – The Nest @ The County”

Old School Heavy at The County tomorrow. No running but some movement through the snow so wear the appropriate footwear (like boots would be better than running shoes). Work will be done at the portico and playground (special request from Double Pump who has turned over a new leaf this year).  SYITG  -Dauber

I’ve been out of the gloom for almost a week and feeling the negative effects. So tomorrow morning @ The County I am planning to jump back in with two feet. Foot 1 – a solid bootcamp beatdown. Foot 2 – a new playlist for the PAX to enjoy.  We have coupons on site soContinueContinue reading “1-2-2025 preblast – The Agony @ The County”

Tomorrow will be a standard F3 bootcamp workout at the LaGrange BO. Lots of reps, lots of short distance movement. No coupons. SYITG. 0530 go time. -Dauber

This week’s theme continues at the Boondocks tomorrow. The workout will be all about logging miles for the Safe Passage Challenge. You can push yourself to as much distance as you want and can either run or ruck. We will also knock out some reps in honor of the date. Knowing the Boondocks Boys, IContinueContinue reading “10-10-2024 PreBlast – Moonshiner @ The Boondocks”

Come out to The County on Wednesday and get yourself ready for the approaching NFL season. This will be a Who Dey Heavy.  Just bring yourself and your love of the Bengals.  Meet at the playground. SYITG.  -Dauber

It’s gonna be hot, humid, and likely raining tomorrow morning. In other words a perfect morning in the gloom. This will be my Hawk’s Nest VQ so I am a little extra jacked up for the morning. We will either be running a LOT and working the core, or we might bail and just goContinueContinue reading “7-30-2024 preblast – Awful House @ The Hawk’s Nest”

I’m packing my bags (including a coupon) and getting ready for a trip out to The Stable tomorrow. We are going to celebrate a special day tomorrow with a ladder of exercises and short interval runs. Bring a coupon. SYITG -Dauber

I’m bringing some County fun to the Garden tomorrow. Lots of running and other movement (but not on the hills). Some core and merkins as well. This will be a solid calorie burn. SYITG

Join me tomorrow at The County as we usher in the new Nest Site Q regime. Workout will be a straight forward ladder of body weight exercises with interval running. Music will likely be awesome…mumblechatter could be decent. SYITG -Dauber

Can’t wait to Q The Chopper tomorrow. I am heading to FL for vacation early Saturday morning so this is my last Louisville post for a week and I plan to enjoy every minute of it. Diablo inspired me with his Q on Monday, so we will tour the hallowed Vets grounds once again. NoContinueContinue reading “6-21-2024 The Chopper @ Vets Pre-Blast”

As I said in the preblast, the day before Father’s Day at The Nest is my favorite workout of the year. I am immensely blessed to have all of you F3 goofballs in my life, but I am most aware of it on this day when my 2.0s all come out to workout with us.ContinueContinue reading “6-15-2024 back blast – The Nest Father’s Day at The County”

Tomorrow is my favorite workout of the year – the day before Father’s Day! It also happens to be my 5 year postaversary which is kinda cool (it’s Captain Crunchberry’s 5 year postaversary as well which is double cool). To celebrate, I have a full body beatdown planned that will get your competitive juices flowing.ContinueContinue reading “6-15-2024 preblast – The Nest Father’s Day at The County”

Man, if you thought the weather was good in the gloom this morning, just wait until you check the forecast for Saturday morning! It. Is. Going. To. Be. Awesome. No better place to enjoy said weather than at The Patriot tomorrow at 0700. No coupons needed. We will run a lot…including hills so mentally prepareContinueContinue reading “6-1-2024 preblast The Avenger @ The Patriot”

Hello boys! It has been a while since I have written a backblast so I am a little bit rusty. BigBird has been nudging me to get back out into the “backblast gloom” for a while and if you are able to ignore BigBird’s motivation, you are a stronger man than I! Let’s get afterContinueContinue reading “5-31-24 backblast – The Baptizer @ The Garden”

Come close out your May with a beatdown at The Garden tomorrow. Weather is going to be absolutely perfect so no excuses. There will be a lot of running, some of it on hills, and a moderate dose of coupons. Come getcha some. -Dauber

It’s gonna be toasty tomorrow morning, so leave the sleeves at home when you head out to The County. We will meet at the playground for a Foundry heavy. Coupons will be used. SYITG.

Good ole fashioned beatdown coming to The Fog tomorrow. Pretty simple stuff. No coupons. Lots of reps and lots of interval running (variable distances so will be a perfect workout for everyone). SYITG. -Dauber

Old school heavy at The Foundry tomorrow 0530. Meet at the playground. Just bring yourself. SYITG.