Author Archives: f3grinder

I know it’s not right to steal, but I just can’t help myself. Come to the O tomorrow to see whose workout I’ve stolen now.

YHC’s usual daily routine of being active, on my feet all day and eating like a bird until dinner was interrupted this week when I spent Tuesday and Wednesday sitting in meetings at our headquarters in Dallas, pounding my face with test sandwiches. As I flew back home late Wednesday night, I was worried aboutContinueContinue reading “Backblast- 1/10 Extender at the Mutt”

I’ve been doing nothing but sitting in meetings and evaluating (eating) test sandwiches for the past two days. I’ll be using my flight home tonight to come up with a way to work off these extra calories. Plan to run and bring gloves. SYITG

PAX: LEGO, Puddin’, Grinder(Q) We have had a lot of success in growing our numbers in Southern Indiana over the past few months. There’s been a small drop-off over the holidays, but several of the PAX have remained committed through busy schedules and non-ideal weather conditions. LEGO and Puddin’ are two such HIMs, and whenContinueContinue reading “Backblast- 1/5 Southern Indiana BO at 4H Fairgrounds”

Q school is in session! If you’ve been wanting to Q for the first time, but want to review the basics and get in some practice before leading a full workout, then come join us tomorrow morning at the 4H Fairgrounds off Green Valley Rd in Southern Indiana for a beatdown full of learning. 7am-8am.ContinueContinue reading “Preblast- 1/5- Southern Indiana Black Ops @ 4H Fairgrounds, Grinder Q”

Well, this is late. Holiday procrastination got the better of me, so I apologize to the HIMs that showed up to work out with me last Thursday at the Mutt for the delay in getting this out. Yes, the workout happened. Here’s who was was there and what we did: PAX: Wham-O, Snowman, Plumb Bob,ContinueContinue reading “Backblast 12/27 Extender @ The Mutt – Grinder Q”

Looks like CI ran the PAX pretty hard today, so while I can’t promise ‘no running’, I can say that tomorrow’s workout will be more focused on reps than miles. Bring your gloves for coupon work and SYITG.

I remember after our capture the flag ruck being in awe of how Backdraft managed to do the ruck then Q the next morning. I remember thinking that was pretty bad-ass and that I’d like to say I had done that at some point. Well, this weekend I got my chance and, despite some sorenessContinueContinue reading “12/22 The Hurt @ The Mutt, Sleepy Grinder Q”

Who in the world would offer to Q the morning after a ruck? Well, where I’m from, we call that a Backdraft (❤️ U, Nick), and YHC was the only one dumb enough to go for it. So, in honor of my dumb decision, I’m planning a bunch of dumb stuff for us to doContinueContinue reading “Preblast – 12/22 Grinder Q, The Hurt @ The Mutt”

Tclaps to the 3 HIMs that joined me this morning in WET, windy and cold conditions for a beatdown at the 4-H Fairgrounds in New Albany: Gru (Co-Q), LEGO and Plumb Bob. And, special props to Plumb Bob for posting Friday morning, then going on a 10 mile solo ruck last night, then showing upContinueContinue reading “Backblast- 12/15 Southern Indiana BO @ 4-H Fairgrounds. Gru/Grinder Co-Q”

Near perfect morning in Pleasantville. Temps in the low 50’s, light wind, no rain, and ducks on the water. There’s no place better to spend a Friday morning, especially with a group of HIMs like those in attendance today. PAX: Jolly Rancher, Jitterbug, Le Pew, Farva, Big Bird, Mama’s Boy, Plumb Bob, Pew Pew, GrinderContinueContinue reading “Backblast- 12/14 Wisteria @ Pleasantville- Grinder Q”

Old Bay once told me that when you work out in the rain, you only get wet once. Gru and I will put that to test tomorrow morning at the 4-H Fairgrounds off Green Valley Rd in New Albany. It’s a very cool spot if you’re looking for a change of scenery. SYITG

Come out to the gold-lined streets of Pleasantville for a classic Grinder beatdown. We’ll be doing a little bit of everything, so wear your running shoes and be ready to explore every inch of the amphitheater. SYITG

If you’ve taken even a quick glance at your Twitter feed today, you can see the power of our PAX and the positivity, hope and support that the entire F3 nation has shown towards our brother, Double Down. Here in our own backyard at The Mutt, it was no exception and to be a partContinueContinue reading “Backblast – 12/4 Rooster at the Mutt – The naming of Double Down Hill and proof this is more than a workout – Grindlander Q”

A proper beat DOWN to honor DOUBLE DOWN requires DOUBLE the Q’s and DOUBLE the pre-blasts. Here’s what’s going DOWN DOUBLE Q’s – ZooGrinder Wear black on black. Or DOUBLE black Bring an ace of spades. Write a note to DOUBLE DOWN. We’ll have extras There will be a theme. No hints. Sorry. Zoo wasn’tContinueContinue reading “12.4.18 beat DOWN in Honor of DOUBLE DOWN @f3themutt”

I want to begin with a heartfelt thanks to Geppetto and Methane for their head-locking efforts here on the sunny side. They have added more FNGs over a few weeks than I did in an entire summer and it is sincerely appreciated.  As anyone who has worked out over here knows, the Big Four StationContinueContinue reading “Backblast – 11/3 BlackOps at Big Four Station in Southern Indiana”

Thanks to some serious HLing by Geppetto and Methane, Southern Indiana has been thriving over the past few weeks. We’re going to keep the momentum going with a Black Ops at Big Four Station. We’ll utilize the bridge, utilize the stairs and I may steal a recent page from Zoo’s playbook and play a littleContinueContinue reading “Preblast – 11/3 Southern Indiana Black Ops at Big Four Station – Grinder Q”

PAX: Ball Boy(FNG), Geppetto, Face, Flo Jo, Wham!, Rhi Rhi, Worm, Cutlass, Hot Wheels, OJ, Trump, Meatball, Scuba Steve, Gillispie, Grinder(Q) We started the morning with a mosey between the tennis courts then around the short end of the loop and back to our starting point. Next, we grabbed coupons then went onto the bigContinueContinue reading “Backblast – Bag of Wrenches 10/9”

Coupons, sprints, burpees and more! Come join me at the O tomorrow to get your Tuesday started right. You know Grinder won’t let you down. SYITG

PAX: Meter Maid, Momma’s Boy, Pork Chop, Alexa, Mud Bug, Uncle Rico, Airplane, Noxeema Jackson, Cowboy, Blart, Milton, Gru, Soccer Mom, Swift, Valdez, Pew Pew, Grinder (Q) Per the preblast, we only did five exercises on Friday: Burpees, Merkins, Flutter Kicks, Squats, and LBC’s. What the PAX didn’t know was that we were going toContinueContinue reading “Backblast – Norton Commons Black Ops 10/5”

The weather is shaping up near perfect for the morning. We’re going to keep it simple – only five exercises, but rest assured we will keep moving the entire 45 minutes. SYITG

There’s no place like home! It was great to be back at the Mutt on Thursday. I’ve had a blast touring different AOs over the past two months, and while I’ve popped over to the Mutt a few times during that stretch, I knew that this time I’d be back for a while. It wasContinueContinue reading “Back Blast – 8/30 The Extender at The Mutt”

There are lots of good options in the morning for your workout, but only one offers riverside views of downtown. If you haven’t been over yet, come check us out. If you’re looking for some EC, you can even park on the Louisville side and mosey over to get in a few extra miles. SYITG

They say the camera adds ten pounds, so keep looking lighter in everyone’s eyes and head to the Mutt tomorrow morning for a camera-free workout. We’ll stay out of the grass, but other than that, I’m making no promises. SYITG

What a beautiful morning to get up and get after it! PAX: Snowman, Moe, Beast Boy, Grinder (Q) Beast Boy and I arrived to the site early and soon after, Snowman moseyed up to join us. Props to him as he’d already rucked across the river and down to the 2nd street bridge and back.ContinueContinue reading “Backblast 8/25 Black Ops – Southern Indiana at Big Four Station”

Headlock a HIM and head to the Sunny Side tomorrow morning for my 3000th Q this year. We’ve got a lot of guys posting that are new to F3, so we’ll be running through many different exercises to get them familiar with the movements, counts and lexicon and also do a lot of talk aboutContinueContinue reading “Preblast 8/25 Black Ops – Southern Indiana – Big Four Station – Grinder Q”

Apologies in advance for the brief Backblast, but I’ve been getting nonstop curveballs thrown at me since about 10 this morning and opted for quick BB now rather than delaying it for days or who knows how long. PAX: FloJo, Snowman, Star Child, Red Roof, Zartan, Trump, Splitter (DR- Grand Rapids), Basic Bro (DR- GrandContinueContinue reading “Backblast- 8/21 – The Carpenter”

It’s time to trade in those ranger panties for some parachute pants. We may not be throwing down cardboard for any dance battles, but there will be some break-dance influenced exercises mixed in with all the other running and ridiculousness I have in store for tomorrow.  So, make your way out to the Carpenter, whereContinueContinue reading “Preblast – 8/21 – The Carpenter (Grinder Q: Electric Boogaloo)”

Southern Indiana is starting to take off! We’ve had FNGs both of the past two weeks and also brought some guys back that had tried F3 in Louisville but live here in Indiana.  I had a lot of fun with this workout because many of our guys are starting at different fitness levels, so IContinueContinue reading “Backblast – 8/11 Southern Indiana Black Ops at Big Four Station”

Let’s review the ways that you can get to Big Four Station this Saturday to post: Driving: There are four driving bridges that connect Louisville and Southern Indiana, two of which are toll free. Running, walking, biking, skateboarding, rollerblading or hover-boarding: In all cases, you can park on the Louisville side of the Big FourContinueContinue reading “Preblast – 8/11 Southern Indiana Black Ops at Big Four Station – Grinder Q”