Author Archives: f3dauber

Holy crap it was hot and humid this morning.  Props to the 8 PAX who joined me at North Posh, particularly since the pre-blast was clear that we would be running hills.  I got to South County pretty early, but Stormtropper was already there. It has been a while since I had seen Trooper ITGContinue reading “Back Blast Monday 07/20/2020- North Posh Countdowns #beastmode”

If you were not able to make it to  Convergence on Saturday, get out to North Posh on Monday 0530 for a little taste of what you missed. If you were at Convergence, I know your pumped for a variation on my station Q from Saturday. No coupons needed. We gonna run some hills and workContinue reading “Pre-Blast Monday 07/20/2020- North Posh Countdowns”

PAX: Focker, Holy Roller (R), Cochran, Le Pew, Backflop, WILDFlower, Geppetto, Dauber (Q) The weather was perfect (low 60s, no humidity) as the PAX arrived and gathered in eager, almost giddy anticipation for their Boondocks tour.  I collected tour tickets, gave disclaimer (confirmed by PAX) with an extra reminder on keeping our distance, and we setContinue reading “Back Blast Tuesday 07/14/2020 – Tour of the Boondocks”

If you have never been to The Boondocks or it has been a while, tomorrow is a great opportunity to experience the greatness that is The Boondocks. We will tour around the park, stopping at all the historic landmarks for a fast-paced, full body workout.  No coupons. Wear gloves. Come get it.  SYITG.

As you might remember from my pre-blast, this was my first…oh forget it…it was clear during COP that none of these otherwise exceptional PAX in attendance had read the pre-blast. Back to that in a moment.  Let me restart from the top…10 PAX in total arrived and circled around the Vets seal where the disclaimer was given, includingContinue reading “Back-Blast Friday 07/10/2020 – Dauber at The Chopper”

It has been a while since I posted at Vets and this is actually my first Q there, so I am pretty pumped up to bring “Dauber to the Chopper” on Friday 0530.  I’ll be bringing with me a fast-paced, high-tempo, full-body beatdown.  Heart rate will be elevated and we will likely mix in aContinue reading “Pre-Blast Friday 07/10/2020 – Dauber at The Chopper”

PAX: Hush Puppy, Pelican, Dauber, Meter Maid, Focker, Crachit, Crockpot, Overflow (VQ) At 5am hush puppy gave me a nice greeting with a “what’s up overflow?” We then proceed to head off Beulah church road to the Snyder freeway over to the county. We got there and we were the 2nd one in attendance, IContinue reading “Back-Blast Wednesday 07/08/2020 The Foundry – Overflow’s Rocky-inspired VQ @ The County”

This morning at The Station was unexpectedly awesome. Flat…Out…Awesome. The weather was perfect (around 60 degrees and no humidity). I had a solid workout planned and even printed out a few signs to keep the PAX organized.  I was planning on taunting Pelican quite a bit throughout the workout, expecting a smallish group based onContinue reading “Back-Blast Thursday 06/18/2020 – Four Corners in The Inferno @ The Station”

The Station is one of the newer AOs in F3 Louisville, and it’s quickly becoming one of my favorites. If you have not been to The Station before or if it has been a while, come out on Thursday 0530. We will do some exercises that I like and mix in some exercises that PelicanContinue reading “Pre-Blast Thursday 06/18/2020 – The Inferno @ The Station”

Get out to The County Saturday at 0700 to celebrate Captain Crunchberry and Dauber’s one year Postiversary.  We are pumped up for this Co-Q and have been working on it tirelessly to ensure it runs smoothly…or is a complete debacle.  Either way, you don’t want to miss this opportunity to get better while we take a walkContinue reading “Pre-Blast Saturday 06/13/2020 The Nest @ The County – Captain Crunchberry and Dauber Postiversary”

Man…I needed that!  It has been a crazy week to say the least, and the onslaught of Coronavirus news over the last 24 hours has been dizzying.  As the PAX gathered at The Garden this morning, the mumblechatter was strong and I went off script as the clock struck 0530.  Before the disclaimer, the PAX indulgedContinue reading “Back Blast 03/12/2020 – Countdowns at Cloverfield @ The Garden  “

I am pumped up for my first Garden Q on Thursday at 0530. We will travel around The Garden grounds quite a bit. Rumor has it that there are hills, and there will be some elementary level math. The workout will be balanced with some upper body, some legs, some core, some running, some otherContinue reading “Pre-Blast Thursday 03/12/2020- Countdowns at Cloverfield @ The Garden”

PAX: Abacus, Le Pew, Brown Water, Potter, Whitney (R), Hamm, Bob Ross, Gump, Dunphy, Tammy Faye Baker, Gringo, DauberNot sure this really constitutes a back-blast, but wanted to share some of my thoughts on the LLH Trail race…Before starting F3 last summer, I had never run further than 5 miles.  Louisville Lovin’ the Hills wasContinue reading “Dauber’s thoughts on Louisville Lovin’ the Hills Trail Race @ Jefferson Memorial Forest (Saturday 02/08/2020)”

It’s official!!  It’s official!! As Nino announced last week, Peggy Baker Park Black Ops is no more. This Tuesday at 0530 marks the official start of the Planetarium workout at The Boondocks.  There is only one thing better than working out in the gloom, under the bright stars at The Boondocks…and that’s Qing it.  I have the reigns onContinue reading “Pre-Blast Tuesday 02/04/2020 – Inaugural Planetarium workout @ The Boondocks”

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”