Author Archives: f3dauber

I was dragging this morning after a late night at the Meter / Tidwell Ruck. By the way, it was the most awesome and weird monthly ruck yet…I bailed when Focker took off his shirt and pants. Anyway, back to this morning. I was cutting it close on time anyway and then of course gotContinueContinue reading “Back Blast 08-21-2021 The Nest @ The County”

Most importantly…Get out to the County at 7pm tonight for the Meter / Tidwell Bada$$ Ruck!!! As for the Nest tomorrow morning, we will figure something out. No coupons needed and I am sure we will do exercises working the upper body, lower body, core and running stamina. SYITG

Quite a few surprises at Bayside this morning. It started with a text from Pelican at 0515 looking for a ride to Bayside. After celebrating his birthday at 3rd Turn last night, I assumed he was joking and was going back to bed after throwing up or something…but he was serious, so I scooped himContinueContinue reading “Back-Blast Saturday 08-07-2021 – BO @ Bayside”

GET. UP. EARLY. … and join me at Bayside at 0600 tomorrow morning. We will be getting ready for fall with a full body, training camp beatdown. Bring a coupon / gloves and come getcha some. Syitg.-Dauber

8 showed up at The Patriot this morning which was perfect because we were going to do figure 8s. The Patriot has a bunch of great options and I have been wanting to run a Q down at the library so that was the plan today. Quick props again to Focker and Holy Roller who haveContinueContinue reading “Back-Blast Monday 06-21-2021 – The Patriot LaGrange BO”

I hope everyone is having a great Father’s Day and indulging in some well-earning food & beverage. I’ve got the Q at The Patriot (LaGrange BO) Monday morning and it will be a great chance to work off some of the over indulging. We are going to explore some of what this awesome site hasContinueContinue reading “Pre-Blast Monday 06-21-2021 – The Patriot LaGrange BO”

I love all of you guys, but I was really looking forward to this morning mostly because my 2.0s were going to join me as a Father’s Day gift and I absolutely love having them there working out together. Saturdays at The Nest with 2.0s is a special experience.  We had a good mix ofContinueContinue reading “Back-Blast Saturday 06-19-2021 – The Nest @ The County”

Drag your 2.0(s) out of bed and come kick off Father’s Day weekend at The County. We will tour around the County with ample opportunity for father-son or PAX-PAX bonding while you work. No coupons, but come ready to push yourself and those around you. (Tidwell – bonus points if you get Bob Sugar there).ContinueContinue reading “Pre-Blast Saturday 06-19-2021 – The Nest @ The County”

As I pulled into the parking lot to set up for my Q, I noticed a sign that Jewel put up the night before welcoming me “home” to the Garden.  It was really sweet. Pelican gives him a hard time but Jewel is the best current 1st F Q in all of F3 Louisville.  WithContinueContinue reading “Back-Blast Friday 06-18-2021 – The Baptizer @ The Garden”

I picked up the Q for The Garden tomorrow and I’m pretty pumped up about it. For one, I like working out there (even if only for 45 minutes). But more importantly, I think Jewel has me on super secret Garden probation, but Natty Light didn’t know that and asked me to Q anyway! Hehe.ContinueContinue reading “Pre-Blast Friday 06-18-2021 – The Baptizer @ The Garden”

Things didn’t go exactly as planned this morning, which was kinda perfect for my 2 year Postiversary.  I’ll start with the most important part…I am extremely grateful and perpetually humbled by the men of F3, and I can’t thank you all enough for all you do for me, F3 and our communities.  Love you guys.  Second mostContinueContinue reading “Back Blast Tuesday 06/15/2021 – 2yr Postiversary…The Planetarium @ The Boondocks”

Get out to the Boondocks tomorrow as I celebrate my 2 year Postiversary by running back my second Q at what was then the “Peggy Baker Park Black Ops”. (Get it?…2nd Q for the 2yr Postiversay?). Anyway, no coupons and no squeal-like-a-pigs. It will be fast paced with a good amount of running. Syitg.- Dauber

Jolly Rancher did a great job leading the 3 year anniversary of The County yesterday. I am told said some inspiring things, but I wasn’t really paying attention. Regardless, it put me in a nostalgic mood so as I planned out my Q for The Foundry I wanted to get back to the old styleContinueContinue reading “Back-Blast Wednesday 06-09-2021 – The Foundry @ The County”

Inspired by the 3 year County-versary today, we are going old school at The Foundry tomorrow morning. We will meet at the official Foundry (playground behind the school). Workout will be an old school heavy (no running) and the playlist will match. Bring a coupon and gloves. Syitg.- Dauber

When I got up this morning it was pouring. Checked the weather and it showed a100% chance of rain at 5am and 6am. So on my leisurely drive over to South Posh I was thinking through ways to modify the workout I had planned. As I passed North Posh there were already a bunch ofContinueContinue reading “Back-Blast Monday 06-07-2021 – The Incubator @ Poshland”

Nothing fancy for The Incubator at South Posh tomorrow morning. Show up at 0530, bring a coupon, and be ready to run. Stick Up promises Fit4Moms will not make fun of us. (just kidding….he can’t promise that). SYITG -Dauber

Two main things happened this morning at The Foundry: (1) I tried out some things this morning that might be part of the The County Fair CSAUP on Saturday and (2) Focker made my day. PAX:  DeVitto, Octodad, Gisele, Tidwell, Honey Do, Focker, Brown Water, Verbal, Dauber (Q) After the disclaimer and a very short moseyContinueContinue reading “Back-Blast Wednesday 05-12-2021 – The Foundry @ The County”

It has been way too long since I have Q’ed The Foundry. I will make amends for my absence tomorrow morning at The County. Might even give a little preview of this Saturday’s County Fair beatdown. Bring a coupon and gloves. Syitg.- Dauber

The Patriot was pretty interesting this morning. We got off to a good start, worked hard, and ended with an example of what makes F3 the best.  PAX:  Holy Roller (R), Yankovic (R), Boss Hogg (R), Big Bird, WILDflower, Focker, Lambeau, Cochran, Alice (FNG), Jewel, Dauber (Q).  A solid 11, including one FNG.Disclaimer was given/confirmedContinueContinue reading “Back-Blast Monday 05-10-2021 – The Patriot”

You have heard a lot about The Patriot, right? Haven’t posted there yet? No better time to try it out than Monday morning. Bring a coupon and get ready to run heartbreak hill a “few times.” Syitg.- Dauber

Definitely an upgrade. 19 fellow PAX checked the pre-blast, noticed a switch of Qs at the Loco, and showed up in force to The County this morning.  I picked out a playlist specifically with no Taylor, no Katy, no Miley, and no Brittney.  Still no Pelican at the Loco tho (no worries however, he wasContinueContinue reading “Back-Blast Tuesday 04-13-2021 – The Loco @ The County”

A little change of plans at The County tomorrow as I picked up the Loco Q from Pelican. Some may call that an upgrade (I’ll certainly call it an upgrade). Bring a coupon and be ready for a lot of running and high tempo workout. SYITG.-Dauber

This morning was all about Celebration Day and Super Samuel, so I’ll keep this back blast brief. Spend your time reading Jolly Rancher’s South Posh back blast. We had 7 strong at North Posh: Minnow, Bob Ross,Sweettart,Viking, Backflop, Wide Right, Dauber (Q)Right after the disclaimer we dropped for 10 BOYOs and then a mosey down pathContinueContinue reading “Back-Blast Monday 03-15-2021 – The Silo @ North Posh”

Lace ‘em up and get out to North Posh tomorrow morning. We will cover some solid miles on the run, push the heart rate, maybe some burpees, and mix in some good ole 2nd F. No coupons. SYITG

The plan for this morning was run quite a bit around Pleasantville so I arrived a little earlier than usual to drive around and check the roads. Conditions were not too bad so I decided to stick with the plan. We had 9 PAX at 0530 so disclaimer was given and confirmed.  Extra call outContinueContinue reading “Back-Blast Friday 02-19-2021 – Wisteria @ Pleasantville”

It is going to be cold once again on Friday morning (might even drop below 60 degrees at Pleasantville), so the plan is to get moving and stay moving.  This means plenty of running is on the docket.  No coupons needed.  SYITG.-Dauber

The playlist was awesome this morning…let me just start with that.  An 80s version of Dauber’s Guilty Pleasures was perfect for a heavy workout and truly made the hundred yards of suck feel like a teenage dream (that is kinda yucky, but I typed it so I am standing by it).  Here is a rundownContinueContinue reading “Back-Blast Wednesday 02-03-2021 – The Foundry @ The County”

If you already knew the significance of this week in Boondocks history, you knew it was gonna get weird this morning.  One year ago this week was the first workout at The Boondocks as an official AO.  I wanted to pay homage to this special anniversary, particularly for those PAX who were there a year ago for thatContinueContinue reading “Back-Blast Tuesday 02-02-2021 – The Planetarium @ The Boondocks”

Looking forward to traveling away from my home AO to Q at The County tomorrow morning. I hear The County has a good thing going and The Foundry is bada$$. Whether you are a County regular, part of the GCA or just County curious…all are invited. Bring a coupon and be ready for a hundredContinueContinue reading “Pre-Blast Wednesday 02-03-2021 – The Foundry @ The County”

Join me and the Ghost Flag tomorrow morning at The Boondocks. No coupons needed. Not sure what we will do yet…will depend on how many show up. Could be a debacle…could get Boondocks crazy…could be both. SYITG.-Dauber