Looking for some motivation to get up… maybe unsure where you want to go in the morning? Why not come celebrate Flo Jo’s 40th birthday at the Tank. Your present to me, come with a can-do attitude, ready to run a bit, and get some good mumblechatter in along the way. Nothing long distance, justContinue reading “PB – 40th BIRTHDAY/VQ @ Tank with Flo JO”
11 PAX showed up for Tabata training at the O on Thursday. Sump Pump got the memo on #TTT, nice work! Plain White T was down range and showed up early in a polo shirt….made me think a bit as I got there early as well, come to find out he sleeps in them! OneContinue reading “BB: Tabata around the O with Flo Jo 6/18”
CAL, Restrooms, Tennis Courts…oh my! Come join me as we travel to different areas of the O for some Tabata training for a total body workout. Perhaps a mosey over to Cogan’s Cove if we have time in the end. Get up and get better! #TTT
8 strong braved the possible thunderstorms, and showed up for the sound of M.U.S.I.C at the O on Tuesday. Viking, Wham!, Flo Jo (Q), Tammy Faye Baker, Loco, Handbook, Violet and Escort all embarked on a journey to conquer the hills of Cogan’s Cove. Started off with a short mosey around the tennis courts, highContinue reading “BB: Hills are Alive at the O! 3/10/2020”
The hills are alive, with the sounds of M.U.S.I.C tomorrow at the O. Grab a buddy and come out to enjoy! Flo Jo
12 strong showed up at the O on Thursday for a different kind of Flo Jo workout. As many know, I like to run. But know that we all get better with Coupons, and they can sometime be uncomfortable, so thought I would try some new moves with coupons for all. Shyster, Twon, Russdiculous, Handbook,Continue reading “BB: 1/23/20 at the O – Coupons for All!”
Yes, I like to run, BUT NOT TOMORROW! Come on out to the O and grab a coupon and see all the wonderful things we can do with it. Yes, there will be a little bit of running, but Coupons will be the focus. WE ALL GET BETTER WITH COUPONS! Flo Jo
In the spirit of the season, 7 showed up a week before Xmas eve to celebrate some of Flo Jo’s favorite things form the past year at The O. Violet, Vincent, Wham!, Handbook, Yoshi, Ship Lap and Flo Jo (Q) all embarked on workouts of seasons past in anticipation of the Holiday season. If youContinue reading “BB – A Few of my (least) favorite things, Dec 17th at The O”
O.J starts this off each time it is murky Pork Chop intense work and Pope with his burpees Get up and get dressed in warm and fresh clothes Come to the O so you see how it goes! #SYITG
5 strong showed up to Push It at the O on 11/7. Wham!, Facade, Violet, Handbook and Flo Jo (Q) all got better as we worked to push one another in the gloom. Quick warm up on the path to the tennis court: SSH’s (IC x 15), Copper Head Squats (IC x 15), Mountain ClimbersContinue reading “BB: Push it at the O 11/7”
Push yourselves to get up and come to the O tomorrow for a great workout to push all aspects of yourself in the morning. You can overcome the rain, and you will make it through this workout and get better. Challenge another to come join you and PUSH IT REAL GOOD! Where my HC Hims?!
12 strong showed up on Oct. 10th at the O for a beat down inspired by two fronts. Gillispie, Star Child, Jitterbug (R), Number2 (R), Tron, Vincent (R), Lobsta, Glen Ross, OJ, Violet, Ice Man (R) and Flo Jo (Q) all came out to join the Suicide Squad. Gear – TTT, nuff said. Thang 1: Continue reading “BB: 10/10/19 at The O: SUICIDE SQUAD”
Come out to the O in the morning as we embark on #SquadGoals to blow your mind. Every HIM will get better! SYITG! FloJo
(15) Violet, Scuba Steve, Wham!, Vincent, Nugget, Tron, Dunphy, Undertaker (DR), Buschhhhh, Pope, Digiorno, Glen Ross, Trump, Gillispie, and FloJo all got better on Thursday with a good all out workout. Why FloJo? Well, I was once a runner, and love to work on getting back into it. So as advertised in the PB, someContinue reading “BB: 8/1/19 at the O – Why FloJo?”
They didn’t name me FloJo for nothing. Come out to see why, and enjoy some running, burpees and coupon work to get better. SYITG!
23 strong showed up for a one of a kind workout on June 27th at the O. @Tron, @Dorothy, @Green Wave, @Jeter, @Eggo, @Pixar, @Headboard, @Tammy Faye Baker, @Snowman, @Gepetto, @Fridge, @Plumb Bob, @Scuba Steve, @PED, @Butcher, @Lobsta, @Dixie, @Wham, @Sump Pump, @Pope, @Violet, @Flo Jo, @ReRe (?) all got better as we embarked onContinue reading “June 27th BB at the O – If you can dodge a wrench….”
Come on out to the O on Thursday for a tough workout with some intense play, this is going to be one-of-a-kind for F3! The Ocho may be in attendance for this one! #SYITG ~FloJo
Shiplap, Oboe, Pixar, Butcher, Wham!, Scuba Steve, Tammy Faye Baker, Violet and FloJo (Q) got a good pre-run in for the Olympics on May 2 and the O. 9 strong ready to rock it on May 18th – have you all signed up?! Quick mosey over to basketball court for warmups: SSH’s x 30 ICContinue reading “BB: May 2 – FloJo at the O for Olympic Prep”
5 strong at the O on April 25th as OJ dreams of better days ahead. FloJo (QIC), Violet, Pope, Dumpster and Joanna Gaines all ready…5:29 comes, no Q, what to do….Violet says he will lead if need be, I let him know I have a workout planned and can take it on. 5:30 comes, noContinue reading “BB – April 25th – OJ Fartsack”
Are you ready?
Charge! With baseball just a week away, I loosely likened our workout to some good past times. 8 strong showed up for a killer workout (Violet, OJ, Shiplap, Who Dey!, Tammy Faye Baker, Gillespie, Trump, Flo Jo (QIC)). Quick disclaimer, then headed to pick up some coupons on our way to Cogan’s Cove for aContinue reading “BB – Flo Jo at the O3/21….Da Da Da Dut da dah!”
“Charge!” One week until baseball! The first full day of spring! Come out and celebrate as the weather clears up just in time for an all body beat down. Some mild baseball themes will be sure to get you in the mood to do your best. #SYITG
6 strong at the O for a great leg workout (Flo Jo (Q), OJ, Vincent, Basic Bro (DR), Scuba Steve, Shiplap) It was a night like any other, except the family sickness had start making its way to me. Rough night of sleep, but up and at ’em by 4:50 to head to the OContinue reading “BB – Flo Jo at the O 1/31/19”
Be sure to tell your M’s that Thursday is LEG DAY! #SYITG
HIMs: Wham, Ponzi, Violet, Gillispie, Red Roof, Star Child, Captain Insane-O, Zartan, Scuba Steve and Flo Jo! Pre-blast asked if you were in need of motivation, or perhaps looking for some competition. Well, this was the post for you! We moseyed around the tennis courts, and on to the main court for a quick warmContinue reading “BackBlast: BoW Nov. 13th – Catch me if you can!”
In need of motivation? Think you have a competitive side? Come on out to the O on Tuesday to see it come out. Who’s with me?
Alas, I finally get a Q at the O, site of my initial workout. 10 strong showed up for a beat down (Ponzi, Scuba Steve, Violet, OJ, Tammy Faye Baker, Captain Insane-O, Gillispie, Star Child, Face, Flo Jo) in what was expected to be pouring rain. Shout to to all for braving the elements! StartedContinue reading “11.01.2018 Back Blast: Temple of Gloom”
Don’t let the ghosts and goblins talk you into missing because of rain. Come on out to the O as we relive one of the best workouts I have done in my time with F3, along with a Flo Jo staple! If you were at my VQ at Carpenter, you know what I am talkingContinue reading “Pre-Blast – The O – Nov. 1st”
PAX – Looking to gauge interest from F3 Louisville on participating in the American Lung Association Fight for Air Climb on Saturday, February 2nd at PNC Tower in downtown Louisville. This is a 38 floor, 768 stair challenge to raise money for the American Lung Association. Registration is $25, and you are encouraged to raiseContinue reading “Fight for Air Climb: F3 Louisville”
11 strong showed up to welcome me to the Q world on 5/8/18 at Carpenter (@Shiplap, @Grinder, @Captain Insane-O, @Red Roof, @Trump, @Situation, @ Pew Pew, @Flounder, @Nickleback, @Scuba Steve, @Flo Jo. Rough night of sleep, anxious to know that I had planned enough hard work to be worthy of a good Q. Heavy rainsContinue reading “Carpenter Backblast – Long overdue”