f3mcafee

Q School at the Fog

As we wind down the week and finish up what I believe to be a successful Q School, we had one final workout at the Poshlands on Saturday. With many of the PAX having already been to another workout earlier in the week I wanted to show some variations of exercises and how to incorporateContinueContinue reading “Q School at the Fog”

Q School at the Fog – 8.10.19

Q School will come to end at the Poshlands tomorrow. We will go through the ins and outs of how to set up and workout while enjoying some sweat and exhaustion. We will take a trip or two around the egg lawn, with no coupon work so come ready to run and do some goodContinueContinue reading “Q School at the Fog – 8.10.19”

Silo Back Blast – Beast Mode = Simple, Yet Effective 8.5.19

As we begin Q School week, I was honored to fill in for Catfish to Q one of my favorite sites, North Posh (Home to “Beast Mode”). Over the past year, I have visited this site many times with the intent to start my week off right, with probably the toughest workout of the week.ContinueContinue reading “Silo Back Blast – Beast Mode = Simple, Yet Effective 8.5.19”

North Posh Pre Blast – Beast Mode returns for Q School 8.5.19

North Posh was founded to be the “Beast Mode” site for F3 Louisville. Tomorrow I plan to educate our PAX on what a Beast looks like. Prepare to run and bring a headlamp for our adventure! SYITG

State of 1st F: F3 Louisville is Thriving

Good afternoon F3 Louisville, In response to the State of the Region post (if you haven’t read it, take 5 minutes to update yourself and be amused) by our very own Nathan, Captain Insane-O, I wanted to give an update and notes from our latest 1st F/Site Q meeting for the region. I will echoContinueContinue reading “State of 1st F: F3 Louisville is Thriving”

Heavy Hybrid at Bog Mo -7.29 Back Blast

It’s been a while since I have Q’ed at Big Mo so when Worm reached out to me to see if I would be willing to do it, I had to say yes. After our meeting last night (more details to come soon regarding outcomes) I was eager to lead this fine group of menContinueContinue reading “Heavy Hybrid at Bog Mo -7.29 Back Blast”

McAfee at Big Mo – 7.29 Pre-Blast

Big Mo is know for moving some serious weight. Tomorrow I plan to continue on with that tradition. We will do some traditional exercises with a weighted twist as well as some light running. All PAX will stick together and finish as one as we get gooder together! SYITG

Blender Back Blast: McAfee Milkshake Meltdown – 7.24.19

Over the past few weeks I have been posting more inside of 264, just to change it up and keep things fresh. One post earlier this week I saw Nugget and he was like, “Man, I keep seeing you everywhere McAfee.” This could be just a coincidence that we have been posting at alot ofContinueContinue reading “Blender Back Blast: McAfee Milkshake Meltdown – 7.24.19”

Blender Pre-Blast – McAfee Milkshake 7.24.19

I have been coming to the Mutt a little more lately so I decided to bring a little McAfee flavor to the Dog Pound. I’ll be bringing a variation of one of favorite workouts which is sure to whip you Mutt boys into shape. SYITG

Garden Party: Pre-Blast 7.9.19

I’m on month two of this push-up challenge so you can expect to have a variety of these in the works. Excited to get back out to the garden for some partner fun! Come on out if your ready to work! STITG

Pre-Blast – Miyagi’s Farewell

F3 Louisville, this Saturday we will be saying good bye to a HIM who has been a integral part of this group. Our very own Miyagi has taken a new job in Florida and we want to send him off well. Several of us will be leading the WO, which will be a tasty oneContinueContinue reading “Pre-Blast – Miyagi’s Farewell”

Black Ops at St. Pats – 5.28.19

Back to back Q days are not always ideal, but is there a better way to start off your week, than with two killer workouts, I say NO WAY! As St. Patrick’s continues to grow, I was happy to hop in and add a little McAfee flavor. With a location like St. Pats, I leftContinueContinue reading “Black Ops at St. Pats – 5.28.19”

Memorial Day Murph at the Posh – 5.27.19

Each year, thousands of athletes participate in a Hero WOD (workout of the day) to honor servicemen and women and their families. This workout is typically known as the “MURPH” and was named after Lt. Michael P. Murphy. This was one of his favorite workouts and was named “Body Armor” when he was doing them,ContinueContinue reading “Memorial Day Murph at the Posh – 5.27.19”

Black Ops at St. Pats – 5.28

If you are like ok’ing for an easy workout, don’t bother coming to St. Patrick’s tomorrow. Come ready for anything!

F3 Louisville 2nd Anniversary Convergence – Back Blast 4.20.19

Monday marked a special day in F3 Louisville history. On April 22, 2019, F3 Louisville officially celebrated it two year anniversary! It’s amazing to think that 2 years ago, a group of guys from Charlotte came to Louisville to convince a handful of guys (one in particular) to change the way they thought about Fitness,ContinueContinue reading “F3 Louisville 2nd Anniversary Convergence – Back Blast 4.20.19”

Heavy Hump Day – Back Blast 3.13.19

YHC has enjoyed heavy workout ever since we started doing them at Sojourn. I missed them for a while but was excited when the Vets and County decided to bring them back. I Q’ed a Heavy a couple weeks back at Vets and when the opportunity came to lead one at the County I jumpedContinueContinue reading “Heavy Hump Day – Back Blast 3.13.19”

Slippery Hills at St. Pats – Back Blast 3.14.19

I didn’t realize what the weather was going to be like this morning until after I read OJ’s pre-blast and took a look at the weather channel. Once I realized that it was going to be pretty gnarly weather conditions I had to scrap my whole workout. I wanted to keep us moving and notContinueContinue reading “Slippery Hills at St. Pats – Back Blast 3.14.19”

Pre Blast for St. Patrick’s – 3.14.19

We will be taking another trip to St. Patrick’s this week. Last week we saw the site and it can deliver quite a beating. I am looking forward to exploring some more obstacles and bringing something new to the gloom. SYITG

The County is Gettin’ a Bit Heavier

I plan to bring the heat with a modification of one heck of a workout. #F3IronPax It will be heavy and will be a lot of fast reps, so come out ready to work. SYITG -McAfee

“Big Murph” at Big Mo – Back Blast 3.4.19

Simple. Brutal. Sweaty. Effective. The Murph is one of my favorite workouts, and since I got my new weighted vest, I tried to do this exercise several times, with some variations. Worm asked me to lead a Heavy at Big Mo, but I didn’t realize the weather was going to be so brutal in March.ContinueContinue reading ““Big Murph” at Big Mo – Back Blast 3.4.19″

Heavy at Big Mo – 3.4.19

Tomorrow will be cold, but we will be moving and moving some weight. Be sure to bring your ruck and extras if you have them. No ruck, no problem. Bring a plate or other weight and we can modify. Come ready to sweat, even in the bitter cold! SYITG

The Agony Back Blast – 2.28.19

I always enjoy Qing at The County because they have a great set up for pull-ups and other fun exercises. Since I had the Q for the Agony, I figured why not use them some more! Weather – 34 degrees, crisp and clear. PAX – Mama’s Boy, Abacus, Jerry McGuire (RR), SweetTart, Ashley, Grizzly, CrockContinueContinue reading “The Agony Back Blast – 2.28.19”

The Agony Pre-Blast: 2.28.19

There a few exercises that I hate because I am not very strong at them, so I often times forego participating in them. However, since joining this group it has challenged me to focus my energy and time on these weaknesses and begin turning them into strengths. Tomorrow will be intentional, intense and will hopefullyContinueContinue reading “The Agony Pre-Blast: 2.28.19”

The Not So SMURPH: Back Blast 2.16.19

This Saturday started off a little earlier than normal. With the Star Course closing in, several of us wanted to get some miles in prior to starting the day. At 0400, I met up with Alexa at the O Posh, and we planned to meet up with others who were starting at North Posh. WeContinueContinue reading “The Not So SMURPH: Back Blast 2.16.19”

The FOG Pre-Blast: The SMURPH

Will there be snow, will there be ice, who knows? Either way you will get SMURPHED! Come out and join me! SYITG

Honored The Fallen – 2.6.19

Yesterday I sent a note out on Slack to a couple dudes to see if they wanted to ruck prior to the workout at The Bridge, and within a few minutes, a fellow PAX reminded me that I was Qing at Vets. Feeling a little shameful, I quickly responded and shifted the early morning ruckContinueContinue reading “Honored The Fallen – 2.6.19”

Honoring The Fallen at Vets – 2.6.19

Tomorrow morning we will take some time to honor a Fallen hero. The workout will be inspired by this hero and will hopefully inspire you as well. It’s gonna be all bodyweight, all muscle groups and all you got. Come on out and get better! SYITG

Sunday BO Ruck Training – 1.27.19

Since we are a little less than 3 months away from the Star Course, a couple of us wanted to get some mileage in while we had the time. I spoke to OJ and Kilo on Friday at the awards banquet about getting some mileage in. After OJ sent me a message on slack sayingContinueContinue reading “Sunday BO Ruck Training – 1.27.19”

Heavy at Vets: 12 Days of HEAVY – Backblast

After a weekend of indulging, I thought of no better way to start off the week than with a HEAVY workout with my HIMS. SO when Worm asked me last week if I would Q it, I said YES because it will force me to get out on a Monday after a long weekend. AtContinueContinue reading “Heavy at Vets: 12 Days of HEAVY – Backblast”

Heavy at Vets – Pre-Blast

If you looking for a hangover cure, whether it be food or drink, there is no better way than to get out early and lift something heavy. You won’t need to think, but you will have to work. Come out if your willing to sweat and get after it! SYITG