12/5/19 Backblast The Firehouse BO – 2nd Test

Today was two months from our baseline setting day of Squats, Merkins, Big Boys, Run, and Ladder. Weather – 30s and clear PAX Flip Flop, Uncle Sam (R), Crockpot, Kimble, WILDflower, Captain Crunchberry, Abacus, Cochran, Fungi (Q) COP – 20 SSH IC 10 Grassgrabbers IC Runners Stretches Kendra Newmans Max Squats in 2 Min 1Continue reading “12/5/19 Backblast The Firehouse BO – 2nd Test”

12-5-19 PreBlast – 2nd Checkpoint – PWVFD

The second monthly test in the 4 Part improvement series is tomorrow.  We are back at the Firehouse. The layout will be the same each of the 4 weeks: COP Max Squats in 2 Min 1 MIN break Max T-Merkins in 2 Min 1 Min Break Max Big Boys in 2 Min 2 Min BreakContinue reading “12-5-19 PreBlast – 2nd Checkpoint – PWVFD”

11/26/19 Backblast – BlackOps @ The Firehouse – Free the Bird

In talking to BigBird at church on Sunday, he mentioned he hadn’t been to the gloom in about 2 weeks due to a bum knee.  I asked if a upper body/ab workout would do and he immediately gave the HC so we booked it. Pax – Big Bird, Abacus, Mama’s Boy, Viking, Cowboy, Fungi (Q)Continue reading “11/26/19 Backblast – BlackOps @ The Firehouse – Free the Bird”

BackBlast – PWVFD BlackOps – Part 2 11/7/19 Fungi Q

We decided to combine the PWVFD and Agony workouts today so we’d have a big group to send a message to our guy Bulletin who was donating a kidney this morning. At 5:29 we gathered and made a “best wishes” video to send to him before he went into surgury. He promptly responded so weContinue reading “BackBlast – PWVFD BlackOps – Part 2 11/7/19 Fungi Q”

Change of Venue – PWVFD BlackOps to meet at The County – Pre-Blast for 11/7/19

The first monthly test in the 4 Part improvement series is tomorrow.  We will run it out of The County. The layout will be the same each of the 4 weeks:   COP Max Squats in 2 Min 1 MIN break Max T-Merkins in 2 Min 1 Min Break Max Big Boys in 2 MinContinue reading “Change of Venue – PWVFD BlackOps to meet at The County – Pre-Blast for 11/7/19”

Backblast 10-3-19 The Firehouse BO – Fungi Q

Oct 3, 2019 Weather – great PAX (11): Dauber, Crockpot, Uncle Sam, Preppy, Powder Coat, Captain Crunchberry, Flip Flop, Grizzly, Kimble, Wildflower, Fungi (Q) Now that IronPax is complete (great job Pax!), the BlackOps at The Firehouse turned its attention to a continuous improvement program…and a little motivation to keep going through the holidays. ThisContinue reading “Backblast 10-3-19 The Firehouse BO – Fungi Q”

PreBlast – 4 Part Series – The Firehouse BlackOps – PWVFD – Thursday Oct 3.

Do you come out week after week, or month after month, and wonder  how much better you are getting?  Now that IronPax has finished up, the BlackOps at The Firehouse turns its attention to a continuous improvement program…and a little motivation to keep you going through the holidays. This will be a program that occursContinue reading “PreBlast – 4 Part Series – The Firehouse BlackOps – PWVFD – Thursday Oct 3.”

Daily Proverb and Commentary – Increasing 3rd F

Several weeks ago a couple other Pax and I were talking about how to increase our 3rdF.  At the same time we were talking about the #verseoftheday channel on Slack.  The idea that came to the top was to post the  Proverb corresponding to each day of the month and see if any of theContinue reading “Daily Proverb and Commentary – Increasing 3rd F”

8/20/19 Backblast – Fungi Postiversary #Loco @ The County

1 year ago this week, Pew Pew EH’d me in Nashville and here we are a year later.  I’ve heard people say it before, but being a part of this group is life changing.  I was honored to lead 15 pax (+2 runners) this morning. Weather – Hot and Muggy Pax: Flo Jo, Kimble, MeterContinue reading “8/20/19 Backblast – Fungi Postiversary #Loco @ The County”

PreBlast 8/20/19 – Fungi Postiversary Q #Loco @ The County

One year ago this week, PewPew EHd me while we were at a conference in Nashville.  It was an awesome experience as F3Nashville was wrapping up their annual engagement with https://413strong.org/.   I started posting at The County the next week.  Little did I know the experiences and friendships I would be a part of aContinue reading “PreBlast 8/20/19 – Fungi Postiversary Q #Loco @ The County”

8/15/19 – Backblast BO PWVFD – Fungi Q

In the County’s continued efforts to Starfish (split pax away from the main location in order to grow both the old and new location),  I decided to Q a new location.  We parked in the English Manor lot on LaGrange Rd and then used about a square block of territory as the workout space. OurContinue reading “8/15/19 – Backblast BO PWVFD – Fungi Q”

8/15/19 – Fungi Q- BlackOps “near” The County. English Manor.

As we continue our County starfish efforts, we’ll be trying out a new place tomorrow.  7600 Lagrange Rd. English Manor parking lot. We’ll be working out near the Pewee Valley Fire Department site. This will be an old fashioned Bootcamp type workout. We’ll do a little runnin’, merken’n, big boy’n, burpee’n, lunge’n and other coolContinue reading “8/15/19 – Fungi Q- BlackOps “near” The County. English Manor.”

Backblast – 7/23/19 – #Loco @ The County – Fungi Q

Pax – a whopping 35! 1 FNG. 5 of the 35 broke off and went for a run with Abacus: Abacus (Run-Q), PK, Viking, Gump, Cochran Speed Bump Cowboy Peach Jolly Rancher Bulletin (R) Backflop Pelican FNG – Welcome U-Haul Crock Pot Le Pew Trekkie Short Circuit Holler Goooooal Jerry McGuire (R) Dutch Oven Kimble Captain CrunchberryContinue reading “Backblast – 7/23/19 – #Loco @ The County – Fungi Q”

F3Expansion – Fungi as GrowQ

Pax, F3Nation is expanding all the time. New cities, new AOs, new PAX.  Listen here for a very good F3 expansion discussion: https://podcasts.apple.com/us/podcast/f3-nation/id1218921251?i=1000440237819 As the new GrowQ for F3Louisville, I am excited to work with the leadership team to grow our current AOs and expand to new AOs throughout the city. Before I go further, I’dContinue reading “F3Expansion – Fungi as GrowQ”

June 10 Backblast -Beastmode @ North Posh – Fungi Q

Weather – humid Pax (8) – Catfish, Airplane, Alexa, Meter Maid, Crockpot, Husky, Abacus, Fungi (Q) Disclaimer Warmup: SSH 20 IC Slow Grass Grabbers 15 IC Runners Stretches Kendra Newmans Good mornings (10 OYO) THANG 1 – Mosey down [Beg For Mercy] trail to the parking lot. Stopped for 20 merkins on the way soContinue reading “June 10 Backblast -Beastmode @ North Posh – Fungi Q”

5/7/19 2nd F – “Waterteeria” – #Loco @ The County

My first ever post with F3Nashville ended in a coffeeteria after an early Thursday post. That isn’t so common here with F3Louisville but I thought I would give it a try. I know a lot of PAX have to head off to daddy/husband duty, but if you’ve got a few minutes, please feel free toContinue reading “5/7/19 2nd F – “Waterteeria” – #Loco @ The County”

5/3/19 Back Blast – Pleasantville – Fungi Q

Weather – Soaking Rain (and a little thunder and lightning) Gear – flowery swim trunks (gonna get wet!), dry fit shirt, ball cap Pax -Kimble, Grinder, Meter Maid, Big Bird, Crock Pot, Fungi (Q) I based my wienke on the AOlympics, and based on the small dose this morning, the Decathletes are in a forContinue reading “5/3/19 Back Blast – Pleasantville – Fungi Q”

4/23/19 BackBlast #Loco @ The County – Fungi Q = Alphabet Soup

Weather – perfect Pax – 21 Bulletin Ladybird Alexa Valdez Jolly Rancher Wildflower Scratch N Dent Le Pew Cochran Mudbug Red Wagon Jerry Maguire Catfish Kimble Cowboy Viking Iceman Sandtrap Uncle Rico Huggies Fungi Disclaimer Warmup Lap around parking lot SSH (20 IC) Imperial Walkers (20 IC) Grass Grabbers (20 IC) Downward Dog stretches KendraContinue reading “4/23/19 BackBlast #Loco @ The County – Fungi Q = Alphabet Soup”

3/16/19 – Coffeeteria – Waffle House

Pax – Valdez, Exxon, Le Pew, Trekke, Fungi Others in attendance – Maggie, Reese, Sydney After the Terrain Race we decided warm drinks,  some grub, and additional fellowship were in order. After trying a closed McD’s, Valdez and Le Pew made the Waffle House call. Fungi and Trekke forgot dry shoes after the race soContinue reading “3/16/19 – Coffeeteria – Waffle House”

3/16/19 Backblast – BlackOps Sparta – Terrain Race

Weather – chilly and windy, water temp: Pretty darn cold Gear – old and thin PAX – Le Pew, Trekke, Valdez, Exxon, Fungi, Ragner (DR F3Cincy) Others involved: Mark, Allison, Reese, Sydney, Maggie (Fungi Fam) Several months ago a few of signed up for the Terrain Race at KY Motor Speedway. The advertisements looked fun,Continue reading “3/16/19 Backblast – BlackOps Sparta – Terrain Race”

3/6/19 – Backblast – The Tank at The Vet – Fungi Q

Weather – cold (16 degrees, 4 Windchill) Gear – multiple layers PAX – Tony Malito, Newman, SweetTart, Vincent, FloJo, Scuba Steve, Shiplap, Fungi (Q) COP SSH – 25 IC Imperial Walkers – 20 IC Downward Dog – calf and hip stretches Thang 1 – Vet Trivia I’ve always enjoyed the scenery at the Vet butContinue reading “3/6/19 – Backblast – The Tank at The Vet – Fungi Q”