Author Archives: f3dauber

I ain’t gonna lie…it was really cold this morning.  Temperature was 17 degrees when we convened at North Posh, with windchill at 7 degrees.  A light snow was beginning to fall.  Given the weather, I promised the PAX we would warm up quickly and keep moving throughout the workout.  I think there were grunts ofContinue reading “Back-Blast Monday 01/20/2020 – North Posh Hub & Spoke with Coach Dauber”

Am I licking my wounds from the loss Naperville dropped on us last week?  Yep. Am I pumped up by the awesome numbers posted throughout F3 Louisville though?  You bet. Do I now have an unhealthy dislike for the Greater Chicago-land area? Nah…just respect. Let’s keep the great momentum going from last week and post big numbersContinue reading “Pre-Blast Monday 01/20/2020 – North Posh Hub & Spoke”

For The Foundry workout this morning we set out to give the PAX a full body workout that was both challenging and variable. With that goal in mind, Fructose and I put in several months of planning over the last three days and came up with the Foundry Roulette concept. Lucky for us the roulette wheel was expandable (notContinue reading “Back-Blast Wednesday 01/15/2020 – Foundry Roulette with Fructose & Dauber @ The County”

Beat Naperville!!  That should be enough, but if you need another reason to get out to The County at 0530 on Wednesday morning…you do not want to miss taking a few trips around the Foundry Roulette Wheel with Fructose and Dauber. We will work legs, arms and core. I guarantee your number will hit, and youContinue reading “Pre-Blast Wednesday 01/15/2020 – Foundry Roulette with Fructose & Dauber @ The County”

While it was not quite sunny and 75 degrees as promised in the pre-blast, it was an unseasonably warm mid-50s and the expected rain never hit.  The weather was literally perfect…you can try to convince me that there is not a magical bubble around Pleasantville, but it will be a futile attempt.  I am notContinue reading “Back-Blast Friday 01/10/20 – Pleasantville Ring of Lights Elevens with Coach Dauber”

It’s always sunny and 75 degrees in Pleasantville. Don’t check your weather app or overthink it. Just get out to Wisteria at 0530 on Friday morning and see for yourself. We will take a stroll around the ring of lights and cherish each stop along the way.  There will be a veritable cornucopia of opportunities toContinue reading “Pre-Blast Friday 01/10/20 – Pleasantville Ring of Lights”

As I called out in the Pre-Blast, the Long Run BO crew have been building some great momentum and steadily increasing numbers at the Monday / Wednesday / Friday workouts.  The secret is starting to get out, but one milestone Mr. Hat has been pushing for is a double-digits PAX showing.  Well…on the first MondayContinue reading “Back-Blast Monday 01/06/20 – 14 PAX and FOUR CORNERS @ Long Run BO”

What is the best kept secret in all of F3 Louisville?  Get out to the Long Run Black Ops on Monday at 0500 to find out. Mr. Hat and the LRBO boys have been building some serious momentum, and I am excited to get my first Long Run Q. We will be moving around a lotContinue reading “Pre-Blast Monday 01/06/20 – Long Run BO”

The PAX knew from the pre-blast that the workout this morning would be a celebration of the greatest rivalry in sports – Cats vs Cards.  However, the focus was not on the battle that would take place later in the day on the hardwood. Instead, this morning beatdown was a celebration of the epic beatdown theContinue reading “Back Blast 12/28/19 – Coach Dauber’s Rivalry Beatdown in The Nest @ The County”

Get out to The County on Saturday at 0700 to get fully prepared for the big game.  We will celebrate the greatest rivalry in all of sports – Cats vs. Cards.  But….I guarantee this will NOT be what you expect.  Intrigued??  Come see what Coach Dauber has in the playbook.  The beatdown will be fast-paced and full-body…butContinue reading “Pre-Blast Saturday 12/28/19 – Coach Dauber’s Rivalry Beatdown in The Nest @ The County”

Beautiful clear but cold December morning. As the disclaimer was proclaimed the temp hovered around 19. But that didn’t stop the group from getting after it with a warm up of SSH, Grass Grabers, mountain climbers, Michael Phelps and Kendra Newman’s 13 men were broken into two teams for a fun competition. After a rocky start toContinue reading “Back Blast 12/11/19 The Foundry @ The County Leprechaun VQ”

I am excited for my VQ Heavy tomorrow morning at the Foundry. Going to be a cold December morning. We will keep moving with Team Push and Pull Heavy work out…with Coupons, dumbbells and Bands. Cardio will be mixed in to keep the heart rate and body temp High. All the while enjoying the soundsContinue reading “Pre-Blast 12/11/19 The Foundry @ The County Leprechaun VQ 0530”

Before I get to the workout, I want to share a little bit of the motivation and impact that the PAX had on me this morning.  First off, Bulletin was on my mind as I drove to PBP this morning.  I was praying for his continued healing (which is going very well), but it was afterContinue reading “Back Blast Tuesday 11/26/19 – Peggy Baker BO with Dauber”

YO!!!  Get out to Peggy Baker Park on Tuesday morning and I guarantee there will be no crap outs.  The Peggy Baker Park black ops is growing in notoriety…if you have not posted there yet, now is the time.  No coupons, but wear your running shoes as the workout will be fast-paced, numerical and will include interval running.Continue reading “Pre-Blast Tuesday 11/26/19 – Peggy Baker BO with Dauber 0530”

It is a humbling experience to Q a workout with 22 HIMs who push me through each workout, so the theme of my VQ was all about teamwork. YHC was simply the coach that laid out the plan and guided the PAX who executed with precision, relentless effort, and moxie. The temperature was perfect…best describedContinue reading “Back Blast 9/7/19 – #theNest @theCounty 0700 Dauber VQ”