Author Archives: f3pk

Q School started off at Posh with a group of 4 HIMs in the gloom. The weather was cool 37 degrees and no complaints were given. With the PAX that showed up, it was clear that this Q school was not going to be the beginner course. Here are a few quick stats of theContinueContinue reading “12/04/2023 BackBlast Q School with PK (More than a Workout)”

Come on out to the Fog (Posh), and start the Saturday with a good beatdown. I am going to run a classic Poshlander workout. If you have not had the pleasure, come on out, and attempt to complete the Kilo challenge. Workout starts at 7 am. I will supply mini-coupons (pavers), or you can bringContinueContinue reading “Pre-Blast 09/30/2023 The Fog”

What is the big Deal with the Incubator you ask? Come on out on Monday 5:30am and find out. No coupons required. We may shuffle through park, and try our hand at a few exercises. We will just have to see what suits us for the gloom in the morning. Come on out to getContinueContinue reading “Pre-Blast 09.18.2023 PK at the Incubator”

It was a soccer themed workout for PK at the Bridge this morning. With the US media going crazy with Messi playing in the states recently, the Women’s World Cup going on, and regular Louisville summer soccer kicking but, PK has been in full soccer mode recently. At least watching, playing has fallen by theContinueContinue reading “Backblast PK Q @ the Bridge 07/26/2023”

Double Down and PK chased the four horsemen of the apocalypse around the Egg Lawn and came out better on the other side of the workout. The gloom was perfect weather this morning. So for everyone who fartsacked, it is your loss. For everyone who smart sacked, Lady Bird, thank you for letting me knowContinueContinue reading “Backblast PK @ The Incubator 07/17/23”

Woke to a beautiful but soggy 68 degrees.  Grabbed Presto, speaker, weinke and set off to The Poshlands for my celebratorily 6yr 600 post. 8 HIMS including two 2.0’s PK, Lady Bird (R), Doble Down (R), Tudors, Dauber, Duffer, Presto and Bob Ross Q. After a short disclaimer – off we set to the THANGContinueContinue reading “BB – Bob Ross @ the Incubator 06/26/2023”

Another beautiful morning at the Parklands. For all you HIMs that hit the fartsack, you missed out. Bacon had intended to Q, but he came down with the sickness, so I was glad to offer my non-professional Q services. With Labor Day weekend, back to school season, and for PK, the start of soccer season,ContinueContinue reading “Backblast – 09/03/2022 PK at the Fog”

Come out for a PK original beatdown at 0700 at Gheens Foundation Lodge. The challenge will be to keep moving and get a good sweat on. No coupon necessary, just you versus you. We will stick together, challenge one another, keep our bodies active, move around the park a bit, and try a few thingsContinueContinue reading “PB 09-03-22 Fog at Posh”

I did not delay this post on purpose. If you do read this backblast, thank you! I woke up the morning on 08/22/2022 with a feeling of dread. I do not Q often. I like to believe that when I do Q, I have everything planned ahead of time, so it can move easily forContinueContinue reading “BB – 08/22/22 Q-School Incubator Posh”

Q school week begins. There is no finer institution than the friendly confines of Posh to ask questions, try something new, and find yourself in the gloom. No equipment required, other than a willingness to get better. We will cover a little ground, pretend to be a group of bears, do some leg work, andContinueContinue reading “08.22.22 – PB – PK Q school at the Incubator”

Bring your coupon to Posh tomorrow for a Little Jerry beat down. Expect continuous movement but to stay together.  No Man left behind. 

The 2022 Amazing Ruck Race was completed on March 26, 2022. If you did not attend, you missed out on an Amazing Adventure. Don’t believe me, well check out the video link below. https://youtu.be/20gehsUsWsA While the video is only a minute, we had two hours of adventure and made memories for a lifetime. The 2022ContinueContinue reading “March Amazing Ruck Race Backblast”

I write this knowing that I am a hypocrite. Complaining about back blast, and how they aren’t what they used to be. Honestly, I have not written one, and I have not read one. I am the sad clown, and the jester. This morning in the gloom, was inspiring for me. Hopefully, I can takeContinueContinue reading “BB – PK Day at the Fog 02.26.22”

The plan is to run an old routine from back when I first started at F3. It impressed me so much, I have never forgotten it, and I am going to try and lead it myself. We will move around the Egg lawn with mini coupons (single bricks, water jugs, or whatever you want toContinueContinue reading “PB – PK Q at the Fog 02/26/2022”

Come on out and keep training to make yourself better. First time that I have Q’d the Garden. As January is over and 2022 is off and running, some PAX have already folded on their new year resolutions. Don’t give into temptation. For me, the hardest part is taking the first step out of bed.ContinueContinue reading “PB – 2/8/2022 PK @ the Cliffs @ Garden”

Thank Stick-up for picking up the Q when I completely disappeared for month, and skipped a Q that I forgot I had.  To make it up for that, I made sure to be there this time.  Weather was scheduled to be a severe thunderstorm.  Fit for Moms were getting ready for a turf war.  Didn’tContinueContinue reading “Backblast 08.31.2020 Incubator PK”

The tank was strong this morning.  The workout was set to be one that challenge those who are Merkin challenged, as myself.  With that being the case, the workout was a new version of a workout I titled the Tomb Raider.  Here is what we did: 5:30 disclaimer was given and rough guidelines were setContinueContinue reading “Backblast 08.26.2020 PK”

Bringing a you v you workout to the gloom on 08.26.2020.  Plan is for the workout to be a mix of a few of things that I like and a mix of things that I hate.  Goal is to keep people moving and hopefully enjoy a full body workout.  Only thing holding you back fromContinueContinue reading “08.26.2020 PreBlast Tank with PK”

I missed out on the last PK Q and heard that I had missed out on something great.  Everyone I talked to after his last pre-blast kept talking to me about it.  I do not want to make the same mistake again, so I will definitely be there for the next PK Q.  Come onContinueContinue reading “Pre-Blast 06.12.2020 PK at the Chopper (Vets)”

Time to get back out.  This will be a you versus you, with room to move for all.  Goal is to keep active, and keep moving.  I am bringing out the workout that I call the Tomb Raider.  No coupon work, gloves are recommended (bear crawls will be had).  Hope to see some HIMs outContinueContinue reading “Pre-Blast 06.03.2020 PK at the Tank (Vets)”

In keeping with the tradition of North Posh we will run.  We will be spaced out and running back and forth.  No coupons, No partner work, No physical contact required.  We will work on keeping the heart rate up and half the PAX in motion.  I am posting a picture of the plan to mumbleContinueContinue reading “03.16.2020 North Posh PK Preblast “RUN””

Pardon the delayed backblast, but here it it.  The workout was themed the Musketeer in honor of F3 being more than a workout.  I have depended on and hope that other have been able to depend on me as well.  For that, it as an All 4-1 and 1-4 all workout. As time achieved 5:30,ContinueContinue reading “02.25.2020 PK’s “Musketeer” Backblast”

Come on out for some FAT Tuesday!   PK has a bum wheel, so we won’t be covering a ton of ground, but we will be getting work in.  Remember to wear your brightest colors and come on out in remembrance of Faye.  Help show that F3 is not just another workout group.  Come out inContinueContinue reading “02.25.2020 PreBlast PK @ the Mutt”

What can I say, sometimes life throws you curve-balls.  Tuesday did not go as planned for myself, and I had forgotten entirely about my Q for 02.12.2020.  Kilo kindly reminded me to see if I needed help, so I knew I would have at least 1 Pax there if I could not get my preblastContinueContinue reading “02.12.2020 PK at the Tank Backblast”

PAX: Focker, Aerobie, Holy Roller, Pew Pew, Ripple, Deep Dish, Lew Pew, Cochran, Potter, Jitterbug,  Buzzsaw, No.2, Huggies, Stickup, Jumpseat, FNG (Colonel Klink), PK (Q) It had been a while since I had made a weekday workout at the Posh.  This site has many great attributes, and probably should be in strong consideration for AOContinueContinue reading “01.27.2020 PK’s Funhouse Backblast”

Come on out to the gloom as PK brings back the joy of the funhouse to the incubator.

No matter how late I write this, it was a memorable workout that I will not forget.  The weekend after Thanksgiving, the weather was less than ideal, and two HIMs joined me in the gloom for some good PT, quality second F, and the right amount of third F. Who was there? Vincent, Tron, PKContinueContinue reading “Backblast – 11/30/2019 Alphabet Soup”

Thanksgiving got you to full to move.  Put down the turn and get some Alphabet soup with PK @ the O. Forecast calls for 100% chance of rain and getting better.  Dress accordingly and bring a good attitude, or don’t, just be ready to move.

Heavy’s are not my thing.  The cold is not my thing.  I am very thankful for the 2 other HIMs who braved the cold on Monday to come out and work at getting better. PAX: Plumb Bob, Yoshie, PK (Q) As everyone gathered, the disclaimer was given.  We triangled up for the warm-up. SSHs -ContinueContinue reading “10.28.2019 Heavy Backblast”

Start the week off right.  Come on out and see what toys we will move out at Big Mo. Bring a weight that you can manage.  It can be whatever you prefer, plate, kettle bell, ruck.  Fun will be had, memories will be made, sweat will be shed, and you will get better.