Author Archives: f3dauber

Nothing like snow in April!  Last time I Qed at the Patriot it also snowed and I nearly got hit by a truck, so I was a little nervous this morning. However, there were plenty of distractions to help occupy my mind. Such as…The crazy number of flags planted around the Patriot statue, Ruby’s mathContinueContinue reading “Back-Blast Friday 04-01-2022 – The Defender @ The Patriot”

The Iron Horse Challenge is coming to an end, but don’t lose the great momentum you have built. Get out and post somewhere on Friday! I’ve got the Q at the Patriot. It will be a UvU workout with modifications for anyone and everyone. No coupons, no excuses. SYITG.-Dauber

It was a therapeutic morning at The O. 7 PAX total somehow killed the entire workout while complaining most of the time. PAX – Vincent (R), Russdiculous, Harry Caray, Big Bird, Handbook, Tron, Dauber (Q). Russ and I got out some of our frustration about the Cats and the UofL fans were moderately compassionate (let’sContinueContinue reading “Back-Blast Saturday 03-19-2022 – The Ruiner @ The O”

Join me at The O tomorrow for a good ole fashioned bootcamp workout. We will talk about the Racers, Reds, NBA, Bengals off-season moves, etc. Really anything except UK basketball. Nothing fancy…full body workout, interval running, no coupons. SYITG Dauber

Not sure a back blast is really even needed for The Garden workout this morning. The pre-blast laid out exactly what we did and the 11 PAX who read the pre-blast were well prepared. One jumped out of their car yelling all sorts of basic questions but eventually figured things out when I politely explainedContinueContinue reading “Back-Blast Friday 02-25-2022 – The Baptizer @ The Garden”

Pretty straightforward for tomorrow at The Garden. We will do coupon work with interval running (no long distances) and merkins. No burpees (yea, you read that right). SYITG Dauber

Who Dey!! 15 came out to celebrate Super Bowl Eve and get their minds and bodies right for the game tomorrow. It was great.  We did a lot of burpees. We talked about our favorite Bengals players.  Pelican’s team didn’t win burpee football. Brown water got drafted and traded twice. Jolly was in a particularlyContinueContinue reading “Back-Blast Saturday 02-12-2022 – The Nest @ The County (WHO DEY !!!!!)”

WHO freaking DEY!!! The entire world outside of LA (even some Steeler fans) will be cheering for the Bengals to complete their improbable Super Bowl run on Sunday. If you are like me, you are already too excited to sit still. So…put on your orange and black and get out to the Nest tomorrow toContinueContinue reading “Pre-Blast Saturday 02-12-2022 – The Nest @ The County”

I’m gonna state the obvious…it was cold af this morning. Here are a few examples:  PK looked like Father Christmas after the pre-ruck (extra badass move by those that pre-rucked this morning), my eyelids froze at least three times during the workout (not even joking), I think Scissorhands and Dukes were there but really can’tContinueContinue reading “Back-Blast Saturday 01-29-2022 – The Fog @ South Posh”

I hope everyone is planning on attending the awards banquet tonight. Enjoy tonight and then join me tomorrow morning at South Posh 0700 to bask in the glory of all the awards I am sure you will win tonight. No coupons needed. Expect some running and a few burpees but not too much of either.Syitg-Dauber

There are so many great things about F3 and each morning in the gloom is unique. This morning we had a small group which led to some great mumblechatter about proteins, skid marks, knee injuries, and some black market powder that Kitty Litter buys off the dark web (forgot the name already).  We also hadContinueContinue reading “Back-Blast Friday 01-28-2022 The Gladiator in The Abyss”

Abyss heavy tomorrow 0530. Bring a Coupon and be ready to embrace the suck. Running back a vintage County workout.SYITG-Dauber

Definitely a fun morning at the Garden…as usual.  We had a big group from a bunch of different AOs. Some regulars, some familiar faces who have not been out as much lately, some newer guys, some dude named Jewel. Is was pretty cool. PAX – :  Jimmy Neutron, Wet Bandit, Husky (R), Huggies, Nino, Wide Right, Jewel, Catfish, Corningstone, Meter Maid, Cochran, Abacus, Big Bird, WILDflower, Viking, DeVitto, Gisele, NattyLite, Kitty Litter, Glowsticks, SGT HulkaContinueContinue reading “Back-Blast Tuesday 01-25-2022 The Cliffs @ The Garden”

Looking forward to hanging with the Garden Goons tomorrow…chilling out, chatting it up, maybe do some exercises and run around a bit (we will definitely run around). We will use the coupons on site and prolly lift them up a few times. It’s gonna be awesome. Syitg-Dauber

Disclaimer was given and confirmed….thank goodness as we absolutely needed it this morning at The Patriot. I had a pretty good plan…touring around the area to log some miles and exercises while staying in a group. The ice and snow, along with some questionable decision-making on my part, led to some serious adventure. Here areContinueContinue reading “Back-Blast Monday 01-17-2022 – The Minutemen @ The Patriot”

I am pumped up to Q the hottest spot in F3 Louisville – The Patriot. Come see what the Lagrange boys have going on Monday morning. No coupons needed as we will be touring around to see many of the sights that The Patriot has to offer. Likely will include heartbreak hill once or twice.ContinueContinue reading “Pre-Blast Monday 01-17-2022 – The Minutemen @ The Patriot”

That was some serious hill work this morning. Shout out to the 5 PAX who joined me and covered a 5k or more on the hills of North Posh. 6 total PAX – Nice & Slow, Bacon, Mr Roper, Backflop, Meter Maid, Dauber (Q). We started with 5 at the Silo. After a quick disclaimer weContinueContinue reading “Back-Blast Monday 01-10-2022 – The Silo @ North Posh”

Lace ‘em up and get out to North Posh tomorrow morning for some #beastmode action. I’m going to run back one of my favorite Qs using some different terrain. We will be running a lot. No coupons, no music, no problems (can’t promise that last one). SYITG-Dauber

I’ll start with the obvious…it was freaking cold this morning (2 degrees wind chill).  However, Viking saved the day with a text yesterday reminding me about the parking garage at PV which we used this morning to at least block some of the wind and it allowed for dry ground.  It was still cold af.  ItContinueContinue reading “Back-Blast Friday 01-07-2022 – Wisteria @ Pleasantville”

It’s gonna be cold in the morning. Well, that goes for everywhere except the always sunny and warm Pleasantville. Ok…it won’t be sunny or warm but we will get moving early and stay moving. We might even find some cover for the workout, so don’t let the weather deter you from the beatdown.No coupons needed.ContinueContinue reading “Pre-Blast Friday 01-07-2022 – Wisteria @ Pleasantville”

I’m going to start with end today – COT. One the PAX this morning shared that a friend’s son recently committed suicide. We prayed for the family but also talked about reaching out to others if there is any indication that things just aren’t right. The guidance from training on this topic is to alwaysContinueContinue reading “Back-Blast Tuesday 01-04-2022 – The Planetarium @ The Boondocks”

Get to the Boondocks tomorrow for a “Boondocks special”. Could be awesome, could be a mess. Come find out ‘bout it. No coupons. SYITG.-Dauber

Outside of the GCA, Vets is one of my top 10 favorite AOs. Always a blast and the group today was flat out awesome. I’d like to say all 16 PAX showed up with a great attitude and ready to work. Well…16 PAX showed up – Cratchit, Pelican,Meter Maid, Jolly Rancher, Backflop, Methane (R), LenoContinueContinue reading “Back-Blast Friday 12-31-2021 – The Chopper @ Vets”

New Years Eve at Vets…I love it!! Nothing fancy boys. No coupons. Just come ready to work. You know you are gonna overindulge later in the day (hopefully starting right after the workout at Pelican’s Station Q)…get to Vets tomorrow at 0530 and EARN IT for the day.SYITG-Dauber

Not sure if this was what Jewel had in mind for a “mash up” Q, but Pelican and I teamed up to provide the PAX what each of us does best. I laid out a great plan for a well structured heavy workout consisting of challenging exercises that Pelican can not do because of his injury.ContinueContinue reading “Back-Blast Wednesday 12-15-2021 – Foundry “Mash Up” Heavy @ The County”

Join Coach Dauber and a player-to-be-named-later at the County tomorrow for a Mash Up Heavy. Coaching is all about motivation and putting your players in the best position for them to succeed…that will be the focus tomorrow. It is a heavy so no running. I will bring stuff to lift so just bring yourself andContinueContinue reading “Pre-Blast Wednesday 12-15-2021 – Foundry Mash Up @ The County”

This morning was “peak Abyss”.  It was just me and a group of the Abyss regulars – Uncle Sam (R), Flip Flop, Kitty Litter, Mr Hat, Dauber (Q).  It was early, it was dark, it was the coldest morning temp since the spring, and as usual the PAX kicked butt (i.e. “peak Abyss”).After the disclaimerContinueContinue reading “Back-Blast Monday 10-18-2021 – The Motivator @ The Abyss”

Big Props to Flip Flop for scheduling out a couple of months of Abyss 0500 Qs without telling the Qs. Respect. Also cool that he is starting off with his favorite F3 brother-in-law (Nutty Professor is actually his favorite brother-in-law but he ain’t been posting). That leaves me. Remember The Abyss gets going in theContinueContinue reading “Pre-Blast Monday 10-18-2021 – The Motivator @ The Abyss”

The O is just awesome. What a great morning. The Q was excellent but I am gonna start with announcements because there is a TON of great stuff going on with F3 Louisville. First off, if you are still on the fence about coming to the Fall Festival at Le Pews…just go. Bring the family.ContinueContinue reading “Back-Blast Saturday 10-16-2021 – The Ruiner @ The O”

I can’t wait to get out and Q The O tomorrow. Depending on conditions we will either have a “Field Day” or modify to the tennis courts. No coupons needed. No distance running. Just an old school F3 bootcamp beatdown. Be ready to push yourself and I’ll take care of the music / ads.Syitg-Dauber