Author Archives: f3diablo

My return to The Garden tomorrow kicks off what will be 3 Q’s in 48 hours. I anticipate 45 solid minutes of hills, coupons, and sweat, all with men who want you to be better. If you’re reading this, you should like how that sounds. SYITG Diablo

Q: Diablo PAX: (9) PK, Plumb Bob, McAfee, Gepetto, Wiki, Glen Ross, Blue Print, Tureen, Diablo Introduction The weather was perfect in Louisville this morning, with 8(!) workouts going on simultaneously across the region. YHC promised a core-focused workout at The Rooster, and that’s what we did, with some full body exercises and running mixedContinueContinue reading “Diablo #BackBlast for The Rooster at The Mutt 9/3/19”

Did you know that the Earth’s inner core is most likely solid? Did you care? Regardless, how is yours? Let’s find out at The Mutt on Tuesday. SYITG Diablo

Qs: Diablo / Kilo PAX (28): Captain Insane-o, Face, Busch, Flo Jo, Scuba Steve, McAfee, Worm, Grinder, Deuce, Glen Ross, OJ, Butcher, Mr. Kotter, Digiorno, Fall Guy, Double Down, Vincent, Violet, Wopner, The Dude (DR), Bail Out (DR), WannaCry (DR), Speedy (DR), Gun Show (DR), Sandman (DR), Gomer (DR), Kilo, Diablo Intro Today was aContinueContinue reading “BackBlast for The Ruiner at The O 8/3/19”

Like Captain Insane-o, are you also preparing for the Kumite? Or, more like McAfee, are you training for the All Valley Karate Tournament? Or, are you strengthening yourself to join Zartan as a cooler at the Double Deuce? We all have a goal, and Kilo and I hereby give you a money back guarantee ofContinueContinue reading “Diablo & Kilo PreBlast for The Ruiner at The O 8/3/19”

Get off the sidelines, get comfortable with being uncomfortable, and come hit the heavy with me at Big Mo. Bring a weight plate, a kettle bell, a ruck plate, or something(s) you can move! SYITG Diablo

Q: Diablo PAX: (11) Thumbtack, Fanny Pack, Glaucoma, Meter Maid, Scuba Steve, Birdie, Banana Bread, Shuttlecock, Charolais, Schotzie, Diablo Did you know that Saved By The Bell was originally called Good Morning, Ms. Bliss, and set in Indiana instead of California? With no AC Slater? No Jesse Spano and her caffeine pills? Well, now youContinueContinue reading “Diablo BackBlast for Bayside BlackOps 6/18/19”

I’m excited to take the Q out at Bayside. Some strong HIMs out there who I don’t get to see as often as I’d like. If you turn out for this one, I assure you that: You will work hard; You will be sore; and, You will get better. SYITG Diablo

Q: Diablo PAX: (16) Nugget, Seabass, Zartan, Sump Pump, Soft Top, Pepperoni, Wham!, Gepetto, Myagi, Blue Print, Plumb Bob, Juicy, Cornbread, Tureen, Wham-O, Diablo Continuing my week of Q’ing all over Louisville metro, and knowing I had that extra glorious 15 minutes that Saturdays allow, I dug deep into the bag of tricks and putContinueContinue reading “Diablo BackBlast for The Hurt 6/8/19”

COMPLETE F3 WORKOUT COMPLETE F3 WORKOUT COMPLETE F3 WORKOUT Said that 3 times for a reason. SYITG Diablo

Q: Diablo PAX: OJ, Meatball, Snowday, Methane, Propane, Hot Wheels, Nino, Carlos’e, Fructose, Huggies, Latex, Uncle Rico, Diablo Intro D-Day – When more than 160,000 Allied troops landed along a 50 mile stretch of heavily-fortified French coastline to fight Nazi Germany on the beaches of France. Gen. Eisenhower called the operation a crusade in whichContinueContinue reading “Diablo BackBlast for Black-Ops at St. Patrick 6/6/19 – D-Day Remembrance”

Rumor has it that petty larceny and random property destruction are less of a problem out East, allowing for a nice stash of coupons at St. Patrick. Let’s break those in a little more tomorrow. If yours ends up bloody and broken, so be it. And, if you’ve never been to St. Patrick, tomorrow isContinueContinue reading “PreBlast for Diablo BlackOps at St. Patrick 6/6/19”

Q’s: Captain Insane-o & Diablo Q’s Wearing 20 LB Weighted Vests: Captain Insane- O and Diablo PAX: Tron, OJ, Vincent, Tammy Faye Baker, Liberace, Pope, Trump, Slinky Dog, Glen Ross, Digiorno, Wait Time (DR), Captain Insane-o, Diablo INTRO: The Ruiner is the Alpha of F3 Louisville workouts. There’s also something special about The O atContinueContinue reading “BackBlast for “The Clock Watcher” at The Ruiner 6/1/19”

Why are these two so surly? Did they run out of pre-workout mix? Or even worse, did they get new formulas that make their ears itch? Are there places at The O that we’ve neglected for too long? Are there partner exercises that require some trust? Is there a new event for which you mayContinueContinue reading “PreBlast Part Deux for Diablo / CI Co-Q at The O 6/1/19”

Captain Insane-O and I are co-Q’ing The Ruiner this Saturday at The O. Aren’t you curious to see what these two have in mind? Plan accordingly. SYITG Diablo / CI

Q: Diablo PAX: (6) OJ, Gillespie, Vincent, Cowboy, Plumb Bob, Diablo This one is late. My apologies. No excuse other than I forgot to do it until just now. Also, almost the entire workout was a bit of an audible because an outdoor volleyball tournament took over the field I planned to use for someContinueContinue reading “BackBlast from The Ruiner at The O 4/27/19”

Because it’s NFL draft weekend, come out to The O tomorrow morning for a NFL Combine inspired workout. There’ll be some sprints, some jumps, some strength work, and some dumb things, too. SYITG Diablo

Q: Diablo PAX: Worm, Flounder, Kilo, Tool Time, McAfee, Tony Malito, Carlos’e, Diablo It felt so good to be back in the Gloom with these guys. We went old school with supersets this morning, so BackBlast is also going to be straightforward. Warm Up SSHs (25 IC) LBCs (25 IC) Groiners (10 IC) Partner UpContinueContinue reading “Diablo #BackBlast for Big Mo at Veterans 4/22/19”

You should join me tomorrow morning for a heavy workout at Big Mo, our newly christened official AO at Veterans Memorial Park. Bring a weight plate and a kettlebell (> 20 lbs) if you can. (If you haven’t tried one of these before, tomorrow would be a great time to see what it’s about.) Also,ContinueContinue reading “Diablo #PreBlast for #TheBigMo at Veterans 4/22/19”

You’ll never believe it, but it’s going to be raining in the morning. But, as my man Nugget always says, you’ll only get wet once. Bring a weight plate, a kettlebell, or something heavy so you can move it. A total body thrashing is a given. SYITG Diablo

Q: Diablo PAX: Drysdale, Worm, Meatball, Kilo, PK, Tony Malito, Aerobie, Sadie, SnowDay, Diablo PAX arrived and we quickly circled up. It was loud and cold. I mean, we know why it was cold. It’s that time of year. Increased auditory signals because Worm, Kilo, and Tony Malito must go to bed arguing and justContinueContinue reading “Diablo BackBlast for The Tank 2/13/19”

A crazy schedule, a mild sickness, and outright clumsiness has kept me from the Gloom more than I like to admit recently. That changes tomorrow. I’m fresh and need to work. Warning: Core workouts can be tough. SYITG! Diablo

Q’s: Mad Cow & Diablo Start time: 8:00 pm (try to arrive by 7:45) Starting locale: Brownies Shed (9900 Linn Station Road, Louisville, KY 40223) Ending spot: Brownies Shed What you’ll do: Ruck, work, carry heavy things, talk, laugh, curse Diablo and Mad Cow (and probably get cursed right back) Required Gear: A Ruck, properlyContinueContinue reading “PreBlast for F3 Louisville 2/8/19 RUCK”

Q: Diablo PAX: (11) Violet, Vincent, Trump, Wham!, Zartan, Plumb Bob, April, Puddin, Nugget, Lego, Diablo Having the Q the morning after our first ever annual banquet was a bit tough. You know, because of the chips & dip. But, knowing I wouldn’t be out there alone made it much easier to get up andContinueContinue reading “Diablo #BackBlast from The Ruiner at The O 1/26/19”

I am the guy with the Q the morning after our first ever banquet. I predict carnage. Get up with me in the morning and earn your apps and beverages my friends. SYITG Diablo

Q: Diablo PAX: Hot Wheels, Aerobie, Flounder, McAfee, Tool Time, Alexa, Worm, Diablo Toys: Two 100 lb wood posts; 75 lb sandbag; 50 lb dumbbells; 20 lb dumbbells; 15 lb dumbbells; various kettlebells and plates Conditions: Bitterly cold. Starting and ending temperature of 7 degrees, with snow-covered ground. I arrived early and organized the toysContinueContinue reading “Diablo #BackBlast from The Heavy at #TheVet 1/21/19”

It’s predicted to be 7 degrees when we get started at 0530 in the morning. I’ll thus give the disclaimer now: Don’t lick the heavy metal we’ll be moving in the morning at The Vet. Actually, avoiding the temptation to lick things in the Gloom is probably good advice for any weather. This one willContinueContinue reading “Diablo #PreBlast for TheHeavy and TheVet 1/21/19”

Q: Diablo PAX: Busch, Deuce, Pope, Pepperoni, Glen Ross, Sump Pump, Geppetto, Patchwork, Larry Flynt, Tiger, Snowman, Aerobie, Sherpa, Wham-O, Zima, Diablo We didn’t screw around much this morning. So I won’t screw around too much here. I wanted the PAX to do some pull-ups, and I wanted the PAX to find core muscles theyContinueContinue reading “Diablo #BackBlast from #TheExtender at TheMutt 1/17/19”

My man Digiorno needed a substitute Q for The Extender this week. His reason for needing one was similar to my reason for being out for the last few days, so it felt right to step in. I look forward to butchering some names and threatening war against any PAX that question my authorit-eye. AsContinueContinue reading “Diablo #PreBlast for TheExtender at TheMutt 1/17/19”

PAX: Tammy Faye Baker, Wham!, Loco, Diablo So, here is what happens when you hit snooze too many times. Arrived at 6:57 am; can’t park because of what I believe are soon-to-be ending New Years resolutions from an army of runners and running clubs; finally park; run to the flags; it’s 7:01 am; no oneContinueContinue reading “Diablo BackBlast for Accidental, Unintentional BlackOps at The O 1/5/19”