Author Archives: f3diablo

Q: Diablo PAX: Porkchop, Nino, Nice & Slow, Iceman, Flo Jo, Scuba Steve, Captain Insane-o, Red Roof, Fridge, Digiorno, Methane, Gillespie, Jitterbug, Loco, Tammy Faye Baker, Violet, Kilo, Tron, OJ, Shiplap, Diablo We gathered in the Gloom this morning for a core-focused workout. I also used the opportunity to say goodbye to Mean Gene OkerlundContinueContinue reading “Diablo BackBlast for Bag of Wrenches at The O 1/3/19”

Mean Gene Okerlund passed away today. If you are about my age and also grew up thinking “professional wrestler” was a possible career opportunity, then Mean Gene was a part of your life. (Would I make PWI’s “most popular” list or “most hated?” Is Southern Tag Team title too low a goal? Questions I mayContinueContinue reading “Diablo PreBlast for Temple of Gloom at The O 1/3/19 (Do It For Mean Gene)”

PAX: Catfish, Violet, Diablo Conditions: 60 degrees; light rain; wet What we did: I saw this CSAUP thing on Twitter a few weeks ago, posted by PAX from another F3 group. I honestly can’t remember who first threw it out there. I immediately thought, “If others can do it, why not us?”, and sort ofContinueContinue reading “BackBlast for CSAUP Activity at The O 12/28/18”

There it is. That’s what we’re going to do. I don’t know how long it will take. It’s you vs. you. End time is completion. I’ll be there until all finish. If I’m out there alone, I’ll do it and make up wild stories about it. If you’re joining me for this, maybe drink anContinueContinue reading “PreBlast for Diablo CSAUP BlackOps at The O 12/28/18”

Q: Diablo PAX: Zartan, OJ, Wham!, Violet, Gillispie, Tammy Faye Baker, Shank, Glen Ross, Diablo I am confident that all who take valuable time to read this BackBlast are, in the words of Doc Holiday, educated men. Accordingly, you’ll understand why I felt like Virgil guiding the PAX through the bottom circles of the InfernoContinueContinue reading “Diablo #BackBlast for #BagOfWrenches at TheO 12/11/18”

Yes, it’s cold outside. It will be cold in the morning, too. But, it will be dry. And, we will not be standing still. Put on an extra layer, wear some gloves, and join me in the Gloom for an old fashioned Snotwoggle. (Yep – That’s an office term in our Lexicon.) SYITG! Diablo

Q: Airplane PAX: Tool Time, Wingnut, Meter Maid, Mama’s Boy, Soccer Mom, Diablo, Airplane PAX met at 0530 at The County to Ruck before my Q and a surefire beatdown. I’m writing this BackBlast because it was technically my idea, but we were in Airplane’s neighborhood, so he took lead, pointed out houses from whichContinueContinue reading “#BackBlast for Ruck at #TheCounty 12/1/18”

Q: Diablo PAX: (8) Airplane, Mama’s Boy, Meter Maid, Soccer Mom, Crockpot, Big Bird, Fungi, Diablo Q Attire: Carl Edwards #99 Fastenal hat procured from his pit crew a few years ago; a rare short-sleeve flannel shirt I’ve had for 20+ years; GoRuck Challenge Pants; Salomon XA Pro 3D GTX shoes (had no boots worthContinueContinue reading “Diablo #BackBlast for BlackOps at #TheCounty 12/1/18”

Saturday’s workout at The County will be inspired by this pic I recently took at my Grandfather’s old place in Erin, Tennessee. It’s off Grice’s Creek Road. Don’t worry, you’ve never been there and would get lost trying to find it, which is the way we liked it growing up. If you have soft hands,ContinueContinue reading “Diablo #PreBlast for #TheCounty 12/1/18”

Q: Diablo PAX: Worm, Backdraft, Kilo, Tony Malito, PK, Hot Wheels, Meatball, McAfee, Diablo Man, how I enjoy the heavy workouts we have going at The Vet. For some of us, it’s our comfort zone; for others, it’s not. Regardless, the HIMs that have taken this on are pushing themselves in new ways, and learningContinueContinue reading “#BackBlast for Diablo Heavy Black-Ops at The Vet 11/19/18”

Want to get stronger and better? Want to push yourself in a new way in the Gloom? Of course you do. Accordingly, bring a weight plate and a kettlebell to Veterans Park on Monday at 5:30 am for a full body heavy workout. For the weight plate, I suggest a 25-45 lb plate. If youContinueContinue reading “#PreBlast for Diablo Black Ops #Heavy at #TheTank 11/19/18”

Q: Diablo PAX: Flounder, Abacus, Nino, McAfee, Kilo, WetSack (FNG), Fanny Pack, Chestnut, Tool Time, Weed Wacker, Logs, Big Bird, Miyagi, Huggies, Iceman, Alexa, Mama’s Boy, Fatone, Plumb Bob, Snow Day, Diablo Q Gear: Salomon XA Pro 3D Shoes; SmartWool socks; Reebok dry fit undies; Go Ruck Challenge pants; Nike tactical belt; F3 MudGear shirtContinueContinue reading “October Ruck Event #BackBlast 10/19/18”

Date: Friday, October 19, 2018 Time: 8:00 pm until it’s over Start Place: Seneca Park, Basketball Court parking lot Required Gear: A Ruck, properly weighted. If over 150 lbs, at least a 30 lb plate; if under 150 lbs, at least a 20 lb plate. A headlamp Reflector strips, either on Ruck or in personContinueContinue reading “October HALLOWEEN Ruck #PreBlast 10/19/18”

Alright fellas – I have the Q tomorrow morning at The County. You vs. You will likely be the theme. But, I and the PAX around you will push you to get better. And, you can count on coupons being used in clever and devilishly ways. -Diablo

Now that I’m a full-time lawyer again, I feel smarter, hotter, and fitter. Or, at least I’m zealously advocating that I’m all of those things. As for my Warning Label, you know what to expect when I’m out there – there will be some pain, but some weakness will leave with it. SYITG. Diablo

It is my honor to announce some leadership changes for F3 Louisville. Before I go any further, let me borrow some words from others about F3 and leadership. F3 is intended to be led by the PAX. Each man who is in F3 would consider himself willing and ready to lead, whether it is toContinueContinue reading “F3 Louisville Leadership Announcement – TClaps to McAfee and Nino”

Q: Diablo PAX: (17) Scuba Steve, Mad Cow, Milton, Pork Chop, Mayberry, Who Dey, Tin Cup, Wham!, Gillespie, Joker, Vincent, Chicken Fried, Catfish, Dewey (FNG), Sweatshop, Fergie, Diablo Sometimes–things just go as planned. Sometimes it’s not your fault. But, sometimes it is. Tuesday at Bag of Wrenches was of the latter. Had a plan; hadContinueContinue reading “Diablo #BackBlast for #BagOfWrenches 9/18/18”

I am bringing toys tomorrow morning to Seneca Park for Bag of Wrenches. There may or not be a wrench, but there will be heavy metal of different varieties. Don’t be scared, unless you want to be. SYITG. Diablo

Q: Diablo PAX (8): Vincent, Tron, Wham!, Nugget, Trump, Chestnut, Red Roof, Diablo It was a damn near perfect morning at Seneca Park for The Ruiner, the original F3 Louisville workout. And, it’s still my favorite at which to Post and Q. Knowing the PAX would mostly be settling in for a long holiday weekend,ContinueContinue reading “Diablo #BackBlast for #TheRuiner at #TheO 9/1/18”

Did you hear? F3 Louisville is now TV famous. Starchild is now of course TV infamous, with a head nod that even my daughters now know as a go to gif when you want to tell your friends that you have it going on. I’m hopeful the TV spot may drive some FNGs to ourContinueContinue reading “Diablo #PreBlast for #TheRuiner at Seneca Park 9/1/18”

Q: Diablo PAX: Iceman, Launch Pad, Piggy, OJ, Thumbtack, Sadie, Valdez, Abacus, Drysdale, Peakaboo, Vincent, Meatball, Tony Malito, Kilo, Cutlass, Rhythm, Eastwood, Snowday, Worm, Crash, Aerobie, Hot Wheels, Diablo I felt the PAX at The Tank were ripe for an old school beatdown. Having never Q’d at The Tank (don’t throw anything at me Kilo),ContinueContinue reading “Diablo #BackBlast from Q at #TheTank 8/22/18”

Alright HIMs – I have the Q at The Tank tomorrow morning. We’re going to go heavy. I am not just referring to the bricks we may or may not throw at each other. I’ve never used music during a Q. That, however, changes in the morning. Yacht rock it ain’t. For the workout, expectContinueContinue reading “#PreBlast for Diablo Q at #TheTank 8/22/18”

Alright HIMs – This is my last Q and last Post for a week or so, as I leave Saturday night to coach my daughter’s softball team at the USSSA World Series in Gulf Shores, AL. (Not so humble brag – They won 11U title last year, so we’re not going down for participation trophies.)ContinueContinue reading “Diablo #PreBlast for #TheHurt at #TheMutt 7/14/18”

Q: Diablo PAX: (21) Nino, Boozer, Uncle Rico, Steerage, Mama’s Boy, Alexa (FNG), Big Bird, Retainer, Starchild, Zartan, PewPew, Cochran, Captain Insane-O, Valdez, Launch Pad, Wallflower, Huggies, Catfish, Viking, Methane, Diablo I was pumped up to Q at The County this morning. Excited like Agent Pappas directing Johnny Utah to get him 2 meatball sandwichesContinueContinue reading “Diablo #BackBlast for #TheAgony at #TheCounty 7/12/18”

Alright fellas – I have the Q tomorrow morning at The County. The HIMs have been killing it at St. Al’s. So, I’m expecting a big number. And, if you’ve ever wondered where some of our exercises got their names at F3 Louisville, names which have been adopted elsewhere, come out and see me -ContinueContinue reading “Diablo #PreBlast for #TheCounty 7/12/18 at St. Aloysius”

Q: Diablo PAX: (8) Tin Cup, Red Hawk, Chicken Fried, Plethora, Babel, Who Dey, Wham!, Diablo It was an easy morning to warm up, as you were guaranteed to sweat upon exiting the car. I was also in a mood to go old school today, just full body work, while taking the time to instructContinueContinue reading “Diablo #BackBlast for #BagOfWrenches at Seneca 7/3/18”

I’m have the Q tomorrow morning at Seneca Park, the OG of Louisville AOs. The pic is from last July 4. We’ve come a long way gents. No gimmicks tomorrow, unless a full body beatdown is gimmicky. I also intend to grab a coffee and a chocalote milk afterwards at Heine Bros for anyone who,ContinueContinue reading “Diablo Q at 7/3/18 #BagOfWrenches PreBlast”

I posted for the first time June 29, 2017. Captain Insane-O maintains that I stood him up once before that, but the facts are hazy. At that time, we had one AO, communicated via texts, and were all still feeling things out a little. We hadn’t even rucked at that time! It’s amazing what’s happenedContinueContinue reading “Diablo #PreBlast for Anniversary Q at Norton Commons #BlackOps”

Diablo PAX: (19) Sherpa, Fridge, Mad Cow, Pepperoni (FNG), Spread Sheet, Tiger, Zima, Bumble Bee, Left Eye, Backdraft, Steerage, Old Bay, Frosty, Busch, Duece, Sump Pump, PED, Tool Time, Diablo I arrived at 5:20, planning to have 10-12 PAX because we had 5 – that’s 5! – AO’s going strong, to quite strong, this morning.ContinueContinue reading “Diablo #BackBlast for #TheRooster at #TheMutt 5/15/18”

I feel the need to redeem myself at The Mutt. My last post at The Mutt … let’s just say I didn’t exactly bring it. Or have it. Or do anything really. When I heard, “modify as needed,” I thought that meant, “you can just lay there if you need to.” It was a fewContinueContinue reading “Diablo Returns to #TheMutt 5/15/18 #PreBlast”