Diablo BackBlast for Bag of Wrenches at The O 1/28/20

Q: Diablo PAX: (16) Handbook, Russdiculous, McAfee, Shyster, Frankenbaby, Ditka, Cheese Curd (FNG), Vincent, Flo Jo, Whitney, Captain Insane-O, Tron, Yoshi, Violet, OJ, Diablo Intro: YHC’s legs are shot from ruck training, so this morning’s workout was an intentional effort to give them a rest, but in a way for all to get better. AndContinue reading “Diablo BackBlast for Bag of Wrenches at The O 1/28/20”

Diablo BackBlast for Bag of Wrenches at The O 1/21/20

Q: Diablo Pax: (14) Tron, PK, Tammy Faye Baker, Violet, Methane, Starchild, Wham!, Flo Jo, Shyster, Russdiculous, Frankenbaby, Whitney, Old Bay, Diablo Intro: Conditions were cold, but YHC knew the PAX would be moving and lifting quite a bit during this one, so no worry on my end. We also had a great mix ofContinue reading “Diablo BackBlast for Bag of Wrenches at The O 1/21/20”

BackBlast for RuckOps at The Posh 1/9/20

Q: Diablo PAX: (8) Valdez, Plumb Bob, Tool Time, Fanny Pack, Yoshi, Handbook, Hot Wheels, Diablo These workouts are brutal. Nothing more to be said about this one. Here’s what we did: Ruck 1 mile, every PAX with ruck & sandbag, 15 min/mile pace 100 shoulder to shoulder sandbag presses, while rucked 200 lunges, whileContinue reading “BackBlast for RuckOps at The Posh 1/9/20”

Diablo BackBlast for The Foundry at The County 1/8/20

Q: Diablo PAX: (10) Meter Maid, Holy Roller, Pelican, Peach, Back Flop, Fructose, Bubblewrap, Dauber, Honey Do (FNG), Diablo Intro: It had been too long since my last trip to the County. I’ve marveled from afar at what these HIMs have built there. Moving heavy stuff is my sweet spot, so when offered the opportunityContinue reading “Diablo BackBlast for The Foundry at The County 1/8/20”

Diablo PreBlast for “The Heavy” at The Foundry 1/8/20

It’s been awhile since I’ve been out to the County, so I’m bringing some toys. Some are heavy; some are what you make of them. There will be at least one opportunity for you to see how strong you really are. If you have a ruck plate or a heavy kettle bell, bring it alongContinue reading “Diablo PreBlast for “The Heavy” at The Foundry 1/8/20”

Diablo BackBlast for BagOfWrenches at The O 1/7/20

Q: Diablo PAX: (27) Flo Jo, Digiorno, Tron, Ripple, Gillespie, Wham!, Zartan, Deep Dish, Gate Keeper (FNG), Starchild, Captain Insane-O, Escort, Tin Cup, Buzzsaw, Backdraft, Glen Ross, Russdiculous, OJ, Face, Nino, Grinder, Zima, Busch, Stick Up, Geppeto, Tammy Faye Baker, Diablo Intro: 27 HIMs at Bag of Wrenches! Starchild said, “Remember when we’d get 25Continue reading “Diablo BackBlast for BagOfWrenches at The O 1/7/20”

2nd F Opportunity – UK v. UGA – Blind Squirrel 9:00 pm 1/7/20

HIMs of F3 Louisville – Reward yourself for hitting the Gloom hard in the new year by coming out to Blind Squirrel Tuesday night to watch the UK / Georgia game with some of your F3 brothers. Game time is 9:00 pm, so 2.0s should be asleep and/or old enough not to need your helpContinue reading “2nd F Opportunity – UK v. UGA – Blind Squirrel 9:00 pm 1/7/20”

Diablo BackBlast for 2nd Annual CSAUP Holiday Workout 12/27/19 at The O

Q: Diablo PAX: Little Jerry, Holy Roller, OJ, Diablo For the second year in a row, I invited the PAX to join me for the following set of movements: For the second year in a row, 2 others took the bait, this time in the form of Little Jerry and Holy Roller. These guys areContinue reading “Diablo BackBlast for 2nd Annual CSAUP Holiday Workout 12/27/19 at The O”

Final PreBlast for CSAUP Activity at The O 12/27/19 at 0700

During last year’s winter break, Catfish and Violet met me at Seneca Park for a CSAUP event that proved to be, well, stupid, but challenging and terribly rewarding. The goal was to complete a series of movements for time – you vs. you. But, like all we do at F3 Louisville, you vs. you doesContinue reading “Final PreBlast for CSAUP Activity at The O 12/27/19 at 0700”

EARLY PreBlast for CSAUP Activity at The O 12/27/19

During last year’s winter break, Catfish and Violet met me at Seneca Park for a CSAUP event that proved to be, well, stupid, but challenging and terribly rewarding. The goal was to complete a series of movements for time – you vs. you. But, like all we do at F3 Louisville, you vs. you doesContinue reading “EARLY PreBlast for CSAUP Activity at The O 12/27/19”

Diablo BackBlast from The Tank at The Vet 12/11/19

Q: Diablo PAX: (11) PK, Worm, Rhythm, Johnny on the Pot, Vincent, Wiki, Fertile Myrtle, Tony Malito, Cookie, Drysdale, Diablo Intro: It was cold this morning. 24 degrees at 0530. Thus, the primary goal was to keep the PAX moving. The secondary goal was to blast the core, hit some movements that focused on theContinue reading “Diablo BackBlast from The Tank at The Vet 12/11/19”

F3 Louisville – New Leadership – 12/1/19

We cannot thank Red Roof and Captain Insane-o enough for the leadership they’ve provided to F3 Louisville. While others have been instrumental in building what we have – I’d name names but would certainly inadvertently omit someone I shouldn’t – these HIMs laid out foundation. I’m humbled to be a part of our new LeadershipContinue reading “F3 Louisville – New Leadership – 12/1/19”

Diablo #BackBlast from Pleasantville 11/15/19 – “Thou Shall Not Stand Around”

Q: Diablo PAX: (13) Face, Number 2, Jitterbug, Iceman, Valdez, Airplane, Dauber, Wildflower, Jolly Rancher, Plumb Bob, Viking, Soft Top, Diablo Introduction PAX gathered at the Norton Commons Amphitheater for a cold morning workout. As some in attendance learned for the first time, YHC doesn’t see very well on a normal day, and is essentiallyContinue reading “Diablo #BackBlast from Pleasantville 11/15/19 – “Thou Shall Not Stand Around””

Diablo #PreBlast for Pleasantville 11/15/19

I respectfully suggest that YOU should join me at Pleasantville tomorrow morning for exercise-type activities. It’s been awhile since I’ve been to the high-rent district. While the real estate is expensive, the workout will be free of charge. As always, you can expect a full-body workout from YHC. When: 11/15/19 at 5:30-6:15 am Where: NortonContinue reading “Diablo #PreBlast for Pleasantville 11/15/19”

Diablo #BackBlast for Bag of Wrenches at The O 11/12/19 (“But this workout goes to 11.”)

Q: Diablo PAX: (11!!) OJ, McAfee, Tron, Wham!, Handbook, FloJo, Whitney, Digiorno, Violet, Tammy Faye Baker, Diablo CONDITIONS: 22 degrees; 15 mph wind; snow cover – it was cold. I dressed appropriately. INTRO This time of year is when I think our workouts become the most fun and memorable. Yes, some can be hard toContinue reading “Diablo #BackBlast for Bag of Wrenches at The O 11/12/19 (“But this workout goes to 11.”)”

Diablo #BackBlast from The Heavy at The Vet 11/4/19

Q: Diablo PAX: (4) PK, Bob Ross, Plumb Bob, Diablo COP SSHs (20 IC) Mountain Climbers (20 IC) Copperhead Squats (20 IC) Thang 1 – The Circuit After a warm up, each PAX completed a circuit that consisted of 8 different moves, AMRAP for 1 minute. Halos 25 lb plate KB Swings (30 lb KB)Continue reading “Diablo #BackBlast from The Heavy at The Vet 11/4/19”

Diablo #BackBlast for Black Ops at Douglas Hills 10/1/19

Q: Diablo PAX: (8) Retainer, Deep Dish, Hot Wheels, Maxi, Ripple, Buzzsaw, Wapner, Diablo Intro: YHC had a collection of heavy toys still gathered from Monday’s Q at Big Mo, so I thought I’d throw some of them out for the HIMs at Douglas Hills to incorporate into an old school beatdown. YHC also thoughtContinue reading “Diablo #BackBlast for Black Ops at Douglas Hills 10/1/19”

Diablo #PreBlast for BlackOps at Douglas Hills 10/1/19

If you haven’t checked out what the HIMs have been doing in Douglas Hills, tomorrow would be a good time to come see what it looks like. It’s going to be a hot October morning, so we’re going to do a little bit of everything to see just how much sweat can be poured outContinue reading “Diablo #PreBlast for BlackOps at Douglas Hills 10/1/19”

Diablo #BackBlast from Big Mo Heavy at The Vet 9/30/19

Q: Diablo PAX; (11) Carlos’e, Plumb Bob, Short Bus, Atlas, Whitney, Zipline, Meatball, Yoshi, Flounder, Dynomite, Diablo Intro: YHC pinch hit for our man Worm, who gave us all the best example by putting 2.0’s and family first this morning. That’s a HIM. Getting the call from the bench on Sunday afternoon, I quickly loadedContinue reading “Diablo #BackBlast from Big Mo Heavy at The Vet 9/30/19”

Diablo #BackBlast for BagOfWrenches at The O 9/24/19

Q: Diablo PAX: (18) Fall Guy, Tron, Violet, Vincent, Handbook, Flo Jo, Scuba Steve, Wham!, Nickleback, Butcher, Snooki (FNG), Cutlass, Jitterbug, Pixar, Dorothy, Cake Wheel, Lobster, Diablo With so many folks taking part in the IronPax challenge, and with our new found love for “heavy” workouts (I love them, too), I wanted to run anContinue reading “Diablo #BackBlast for BagOfWrenches at The O 9/24/19”

9/11 Memorial Ruck BackBlast

Q: Diablo PAX: (26) Tron, Wiki, Worm, Valdez, Fanny Pack, Kilo, McAfee, Catfish, Huggies, Mr. Kotter, Glen Ross, Tony Malito, My Boy Blue, SnowDay, Snowman, Jitterbug, Meter Maid, Tool Time, PK, Digiorno, Plumb Bob, Rosie, Handbook (FNG), G-String, Krzyzewski, Diablo Introduction: YHC wanted to put together a 9/11 Memorial Ruck. I thought about it, sentContinue reading “9/11 Memorial Ruck BackBlast”