Author Archives: f3diablo

Yeah, it will be a little cold tomorrow morning. But, we will move a lot at The O, and we will have some concrete blocks to keep us warm. Dress warm; wear some gloves; get out; get better. SYITG Diablo

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, whileContinueContinue reading “BackBlast for RuckOps at The Posh 1/9/20”

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 opportunityContinueContinue reading “Diablo BackBlast for The Foundry at The County 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 alongContinueContinue reading “Diablo PreBlast for “The Heavy” at The Foundry 1/8/20”

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 25ContinueContinue reading “Diablo BackBlast for BagOfWrenches at The O 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 helpContinueContinue reading “2nd F Opportunity – UK v. UGA – Blind Squirrel 9:00 pm 1/7/20”

Want a full-body old school set of movements that will make you better? Come see me at The O for Bag of Wrenches tomorrow morning 1/7/20 at 0530. SYITG Diablo

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

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 doesContinueContinue reading “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 doesContinueContinue reading “EARLY PreBlast for CSAUP Activity at The O 12/27/19”

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 theContinueContinue reading “Diablo BackBlast from The Tank at The Vet 12/11/19”

Get out to The Vet tomorrow morning and get better. Expect some core-focused work, mixed in with the testosterone-boosting, full-body workout you’ve come to expect from YHC. No gear needed other than an extra layer for the lower temps. When: 12/11/19 and 0530 Where: Veterans Memorial Park SYITG Diablo

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 LeadershipContinueContinue reading “F3 Louisville – New Leadership – 12/1/19”

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

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: NortonContinueContinue reading “Diablo #PreBlast for Pleasantville 11/15/19”

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

Tomorrow’s workout at The O will be inspired by these two leaders of men. You will run a little, count a little, move a lot, and even get to yell a little. Where: Seneca Park (meet by tennis courts) When: 11/12/19, 5:30 am – 6:15 am Why : To get better SYITG Diablo

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)ContinueContinue reading “Diablo #BackBlast from The Heavy at The Vet 11/4/19”

When: 11/4/19 5:30 am Where: Veterans Memorial Park What to bring: A weight plate, a ruck plate, a kettlebell – just something heavy you can move What we will do: Get better How we will do it: Lifting and moving heavy things together SYITG Diablo

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 thoughtContinueContinue reading “Diablo #BackBlast for Black Ops 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 outContinueContinue reading “Diablo #PreBlast for BlackOps at Douglas Hills 10/1/19”

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 loadedContinueContinue reading “Diablo #BackBlast from Big Mo Heavy at The Vet 9/30/19”

My man Worm is doing what we should all do – answering the call and taking care of 2.0’s first. I’ve thus been called off the bench to inflict pain, similar to ’93 regionals against Barren County. We’re going to have some toys, and some very heavy “motivational speakers.” SYITG Diablo

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 anContinueContinue reading “Diablo #BackBlast for BagOfWrenches at The O 9/24/19”

Using the name of this workout to inspire what we do at the Bag of Wrenches Tuesday morning. YHC is going deep into the bag to pull out some rarely used gems. Come on out – you’ll be better for it. SYITG Diablo

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, sentContinueContinue reading “9/11 Memorial Ruck BackBlast”

Q: Diablo PAX: (17) Worm, McAfee, Carlos’e, Meatball, Kilo, Atlas, Tony Malito, SnowDay, Eastwood, Vincent, Flea, Airball, Rhythm, Johnny on The Pot, PK, Zipline, Diablo Introduction: On September 11, 2001, 19 militants associated with the Islamic extremist group al-Qaeda hijacked four airliners and carried out suicide attacks against targets in the United States. Two ofContinueContinue reading “Diablo #BackBlast 9/11/19 at The Vet”

Fair Warning: This one will be hard. It deserves to be. I’ll save the details and a lot of the “why” for the BackBlast. But, if you want to see it for yourself, join me at Veterans Memorial Park 9/11/19 at 0530 for an epic workout. (Will 45 minutes be enough time for 2,977 reps?)ContinueContinue reading “#NeverForget #PreBlast for 9/11 Workout at The Vet 9/11/19”

Q: Diablo PAX: (9) Fructose, Goose, Frosted Tips, Jewel, Shrimp Boat, Holler, Domino, Airball, Diablo Introduction: YHC was very happy to return to The Garden on an absolutely perfect morning to workout. If you haven’t hit The Garden, you need to do so. Various hills, fresh coupons, fancy playground, ample east-end style parking. Most importantly,ContinueContinue reading “Diablo #BackBlast from The Garden 9/10/19”

Q: Diablo Start Time: 9:11 pm Start Date: 9/11/19 Start Point: Veterans Memorial Park End Time: 11:00 pm Bring to Donate: As many sealed, unopened gallons of drinking water as you can find and/or fit in your vehicle. This is a primary need for Wayside Christian Mission. (I want to deliver over 100 gallons ofContinueContinue reading “PreBlast for 9/11 Memorial Ruck 9/11/19”