Author Archives: f3dauber

We will keep it simple at The Boondocks tomorrow. No coupons. Plan to lap the baseball field a few times. There will be burpees also. But other stuff too. Sound simple enough? SYITG -Dauber

The County will be poppin’ tomorrow morning. We are going to celebrate Taylor’s first Super Bowl ring by running a variation of one of my favorite weinkes. No coupons needed. Full body, fast-paced, calorie burning, hyped playlist beatdown. SYITG -Dauber

52 degrees at 0530 tomorrow morning…WTH!!???!! We will take full advantage of the awesome February temps at Pleasantville tomorrow. Be ready for some serious cardio work. No coupons needed and there will be plenty of running. -Dauber

The weather looks extremely decent for tomorrow morning and with a relatively low chance of rain, we are gonna tour around The Patriot some. It will be a full body workout and only interval running / moseying. No coupons needed. Come getcha some! -Dauber

🚨 Heat Index Alert 🚨 Temps could reach the mid-teens tomorrow morning so plan ahead and hydrate, hydrate, hydrate! We are going to take full advantage of the relatively warm temperature and work up a good sweat at North Posh. This will be a no coupon, no nonsense, no rest beat down. SYITG -Dauber

It’s freaking cold right now. It’s going to be cold overnight. And it’s definitely going to be cold in the gloom. So add an extra layer to the clothes you lay out tonight and come be a bada$$ at Posh. We will definitely stay moving and keep the heart rate up with You vs YouContinueContinue reading “1-15-2024 The Incubator @ posh”

I’m not gonna sugarcoat it. Tomorrow morning is going to be cold, raining and windy. One of those mornings where we earn the “always outside” mantra. Come out to The Garden and embrace the suck. We will use the onsite coupons and slosh our way up and down the parking lot. SYITCWWG -Dauber

2024 seems to be off to a pretty good start at The County. Let’s keep it going at The Agony on Thursday! We will use coupons tomorrow (bring your own or use the cool, crisp ones on site), only moderate / short distance running. SYITG. -Dauber

I hope your New Year Day is going well…but…aaaaaawwwww maaaaaannnnnnn. Reality is gonna smack you in the face tomorrow morning as the holidays come to an end. Get out to The Boondocks and punch right back. You know you will be glad you did. If you love burpees and running you will be in paradise.ContinueContinue reading “1-2-2024 preblast The Planetarium @ The Boondocks”

Awesome morning at The Patriot with Single Source (R), Yankovic (R), Auto zone (R), Holy Roller (R), DeVitto, Kingsman, White bread, Pelican, Honeycomb, Meter Maid, Hush Puppy, Dauber (Q). It was a great mash of County and Patriot…Young and younger…some dressed in holiday garb like the pre-blast requested (me) and some who disregarded that completelyContinueContinue reading “12-23-2023 back-blast – The Avenger @ The Patriot”

Don your holiday garb and come earn that 17th cookie you know you will force down on Christmas Eve. There will be plenty of running and plenty of reps and a bit of math involved. No coupons needed. SYITG.

Despite Double Pump’s incessant smack talking, this year’s Governors Cup is actually shaping up to be the most competitive in many years. To honor the Battle of the Bluegrass we will compete in teams of blue vs red @ The Nest tomorrow. So, wear your blue or red and come ready to compete…it’s gonna beContinueContinue reading “11-25-23 preblast The Nest @ The County”

No coupons. Nothing fancy. Just a classic F3 Bootcamp beatdown. Come ready to work off that thanksgiving feast in advance. SYITG -Dauber

Join me at The County tomorrow for a lot of running, burpees (maybe Manmakers), and core work. You have to at least respect the honesty, right? There will be easy modification to the running distances. Completely UvU. Coupons are a maybe (on site coupons available). SYITG -Dauber

For those not taking part in the awesome ruck event tomorrow…come out to The Nest for a full body beatdown / tour around The County. No coupons, moderate running but no long distance. We might work so hard that we end a little early. SYITG. -Dauber

It’s was a fun morning at The Garden. Mom Suit asked me to Q about 3 months ago, then bounced me for Natty Lite, then rescheduled me, then forgot about it until late yesterday, then texted Backflop thinking it was my number. Well…fear not…I got it covered Mom Suit. When I walked outside this morningContinueContinue reading “7-21-23 BB – The Baptizer @ the Garden”

It has been a loooooooong time since I’ve had a Garden Q. I’m looking forward to seeing some friendly faces and hearing about how hard y’all been working. We will use the onsite coupons and mix in some interval running. Should be between moderately and excessively fun. Playlist is TBD. SYITG.

It was quite an honor to lead the first workout on the brand new parking lot at The Boondocks. Here is a little rundown of our morning… The temperature was mild in the mid sixties…the skies were overcast with building clouds giving a glimpse of the impending storms…the PAX were filled with nervous excitement thatContinueContinue reading “6-29-2023 back blast – Moonshiner @ The Boondocks New Parking Lot”

The Moonshiner is gonna be rockin’ on Thursday morning. Standard F3 bootcamp (sans coupons). Lots of interval running and up tempo work. Come getcha some. -Dauber

Lots to unpack from this morning at The Nest. As I self-reflect back, I’ll admit things did not go as smoothly as I thought they would with the 4-man teams doing a 3-man weave. It seemed like a good, unique idea but there are some kinks to work out before we try it again. WeedContinueContinue reading “6-17-23 BB – Fathers Day Eve Nest @ The County”

Wake up your 2.0s early, promise them donuts, make them wear an “I love Dad” shirt, and get them out to The Nest tomorrow. The day before Father’s Day is my favorite workout of the year, and I’m pumped up to Q it at The County. We will get at least an hours worth ofContinueContinue reading “6-17-23 PB – Fathers Day Eve Nest @ The County”

Weather either sucked or was perfect depending on your personal preference. I thought the weather sucked but the morning was 100% pure perfection. Rain had been forecasted for Thursday-Saturday all week and somehow it missed us completely except for the steady downpour from 0530 – 0830…perfectly in The County Fair window. The PAX were notContinueContinue reading “Back Blast – May 20, 2023 – The County Fair”

Not sure if you have seen the flyer yet or not, but several big money sponsors have stepped up and I am excited to announce that attendance is free for this year’s County Fair!! That’s right…come one, come all…maybe even bring out that FNG you have been headlocking. If you have a ruck(s) or sandbag(s)…bringContinueContinue reading “Pre-Blast May 20, 2023 3rd Annual COUNTY FAIR”

Since it’s “Whitman Week” (I know, I know…it’s more than a week…but Whitman Month was not as catchy). Anyway, since it’s Whitman Week I really wanted to wax poetic about all the happenings this morning at the Patriot…the drama, the intrigue, the awkward silences, the weird monument. I’m not even talking about the Colonel LagrangeContinueContinue reading “BB – 5-8-23 The Minuteman @ The Patriot”

2-4-6-8…who do you appreciate?? Dauber!Dauber!!! Dauber!!!!!! Come find out at The Patriot tomorrow. No coupons. Lots of work with interval running…and probably a mosey with some distance. We’ll burn off the Derby weekend excesses.

Let’s get after it on Monday morning. No coupons. Lots of interval running and high heart rate work. It will be an extremely fun way to start the week. -Dauber

Come get your March kicked off right at Posh tomorrow morning. The weather is pretty much perfect, spring is in the air, and Kentucky fans are getting excited for March Madness. No coupons and a lot of interval running included. SYITG.

Come get your March kicked off right at Posh tomorrow morning. The weather is pretty much perfect, spring is in the air, and Kentucky fans are getting excited for March Madness. No coupons and a lot of interval running included. SYITG.

Teamwork is the word of the day for The Boondocks tomorrow. No coupons. Will be running and body weight reps. Come getcha some. -Dauber

It had been far too long since I had the Q at North Posh so even though it was a Monday morning following a long weekend, I was up early and ready to go this morning. I arrived early and got in a little mosey down the Louisville Loop hill to set up 6 conesContinueContinue reading “11-28-22 back-blast The Silo @ North Posh”