Author Archives: Furdays

Terrific morning with 13 HIMS at Seneca Park (the O). Year 2 of 7/11 day at the O was worth every drop of sweat. Appreciate seeing new faces & hearing about all the leadership changes (that’s what F3 is all about!) After the Disclaimer and warmup (SSH, grass grabbers, copper head squats, downward dog, tempoContinueContinue reading “BB Furdays @ the O 7.11 Day”

Join us for a 7eleven workout & be ready to work. Coupons are needed and you’ll be carrying them for distance. This will be a partner themed workout, so don’t leave another pax stranded & without a partner. Your fart sack may lead to someone else struggling. Let’s get 1% better 7eleven Quick Facts ItContinueContinue reading “PB – 7.11.24 – Furdays at the O”

Yo yo yo! Hottest AO in the Gloom is cooking on up some teamwork exercises tomorrow with YHC at the helm. Bring a coupon, your running shoes and an FNG for what promises to be an outstanding morning. Here are 20 inspiring quotes about teamwork: “Talent wins games, but teamwork and intelligence win championships.” –ContinueContinue reading “PB – Furdays @ Boondocks – 5.30.24”

Alright, alright, alright. YHC is coming to a County near you with a very simple workout. Be ready for Merkins, Big Boys and Squats. Pretty simple stuff. So easy, a caveman can do it. With that, here is some information about the “keep it simple methodology” from the interaction design foundation. What is Keep ItContinueContinue reading “PB – Furdays @ County – 5.16.24”

What up HIMS! If you weren’t in the Gloom this morning I feel sorry for you. Perfect temps, a little light misting of rain, and awesome mumblechatter was in sure order. Thankful for the opportunity to lead & just overly grateful for 2+ years with F3 Louisville. Here’s a quick recap of what went downContinueContinue reading “BB – Furdays @ Boondocks – 5.14.24”

YHC has the Q tomorrow at the O. We’re going to see where the wind takes us around the track, parking lots, and nearby streets. No coupon required but FNGs are highly encouraged. If you want extra credit, join Layover, Jazz Hands and myself for a pre-ruck at 445. Some excercises you’ll expect to see tomorrow:ContinueContinue reading “PB – Furdays Q – The O – 3.5.24”

HIMS – Big day tomorrow. No better way to set the tone for F3 Prom than a HEATER at Pleasantville. This party is starting at 0445 with a preruck followed by a coupon-less (yes no coupon) workout that will leave you wanting more. Rumors have it that Patriot will show up with more PAX thanContinueContinue reading “PB – Furdays @ Pleasantville – 02-02-2024”

Against Dr. Bunion’s recommendation for me to rest my foot, YHC (your humble correspondent) has the Q tomorrow at the Patriot! Snaggletooth covered F3’s core principles on Monday, and tomorrow will be F3 201, leading a Q. We’ll go over the structure of a Q, proper cadence, and how to run a proper Q startContinueContinue reading “Furdays Q-School PB – Patriot 12/6/23”

Fall (or maybe winter at this point?) is in the air. What better way to spend it than with your fellow F3 PAX in the Gloom. We’ve got not one, not two, but THREE great upcoming opportunities to be in the gloom with your fellow Patriot PAX. 11.2.2023 0430 – Pre-Ruck0530 – Beat down 11.3.2023ConvergenceContinueContinue reading “PB – Furdays Q @ the Patriot – 11.2.2023”

There are some places that the road doesn’t go in a circle. There are some places where the road keeps going. Join me tomorrow for what promises to be a beautiful morning at Pleasantville/Norton Commons. We will work the coupons, tunes & amphitheater. I’m working a lower back injury but am going to push through toContinueContinue reading “PB – Furdays Q @ Pleasantville 10.13.2023”

Beautiful morning at the Patriot where 20 pax took on a revised version of an older ‘Capture the Flag’ Q we attempted earlier in the summer. Last one didn’t go as close to plan from an execution standpoint, but this morning felt like it had good rhythm, teamwork & design. Only regret is I forgotContinueContinue reading “9.25.2023 – Furdays BB @ Patriot”

“All my bags are packedI’m ready to goI’m standin’ here outside your doorI hate to wake you up to say goodbyeBut the dawn is breakin’It’s early mornBayside’s waitin’AO’s blowin’ their hornAlready I’m so lonesomeI could die” -John Denver PB: We’re going to get a full body workout in with with a couple variations of intervalContinueContinue reading “PB – Furdays @ Bayside – 8.28.23”

Great morning in the Gloom with 20 PAX taking on a fun morning. Arrived early, got the playlist locked, disclaimer out there, and we were well on our way:Warmup: SSH, Grass Grabbers, Copperhead Squats, DD, 1-lap loop THE THANG Started with a new favorite of mine to get the heartrate up: 3 rounds of 10ContinueContinue reading “BB – Furdays Q @ County – 8/15/2023”

It was the best of times, it was the worst of times. It was the age of strength, it was the age of weakness. It was the epoch of sweat, it was the epoch of tears. It was the season of gains, it was the season of losses. It was the summer of motivation, itContinueContinue reading “PB – Furdays @ The Stable – 8/15/2023”

Inspired by Herbert Hoover and ‘Hoover Ball’ we took on a great morning at the O. Always enjoy this group of HIMS, lots of great mumblechatter, hardwork, and solid numbers. 18 this morning took on some you vs. you competition, team competition and just hard reps primarily using Viking’s medicine balls. CoP: Disclaimer, SSH, Grassgrabbers,ContinueContinue reading “BB – Furdays Q @ the O – 8/8/2023”

The O is my new home away from home. I’ve spent many wonderful mornings there over the past few months and looking forward to getting back into the Gloom with these fine HIMS. As you know, Herbert Hoover once said, “Older men declare war. But it is the youth that just fight and die.” HeContinueContinue reading “PB – Furdays @ the O – 8/8/23”

Q #2 of 3 is in the books this week as we had a b b b b b bbbbeautiful morning at the Boondocks under the starry skies you just can’t see anywhere else in Louisville. I am running on about 10% after fart sacking on travel most of June and trying to get backContinueContinue reading “BB – Furdays Q @ Boondocks – 7/13/2003”

Nothing like the ole PB from the parking lot. With 5 minutes to beat down. I’m not going to sugar coat it. Man Makers will happen. Coupon work will be done. Running will take place. Don’t be afraid to to get 1% better. Lets get after it under the beautiful starry skies of the Boondocks.

Join us for a 7eleven workout & be ready to work. Coupons are needed and you’ll be carrying them for distance. This will be a partner themed workout, so don’t leave another pax stranded & without a partner. Your fart sack may lead to someone else struggling. Let’s get 1% better 7eleven Quick Facts ItContinueContinue reading “PB – Bag o’ Wrenches @ The O – Furdays Q 7.11”

Get ready to lace up your running shoes and lay down some early morning miles as White Bread leads his VQ at the Patriot. I hope you like NASCAR because it’s a left turn only kinda workout with laps around the swing set and body weight pit stops. Leave your coupons at home and justContinueContinue reading “PB – White Bread VQ – Patriot 6.22.23”

25 took on the night rangers reboot at the county including 8 new FNG 2.0s. Was so much fun seeing the smiles, water breaks, modifying “can do” attitude from all involved. This is a great way to engage your 2.0s and introduce them to F3; giving them a glimpse into what we all go throughContinueContinue reading “BB – Night Rangers – Furdays Q”

“Children are the living messages we send to a time we will not see.” – John F. Kennedy Tonight we will have a 2.0 themed workout at the county from 6:15 to 7. All 2.0s are welcome (boys & girls) and we’ll have a casual fun workout to get the heart rate up. Whether youContinueContinue reading “PB – Night Rangers – Furdays Q”

Alright PAX. Let’s do this. Derby day in LaGrange. Let’s kick it off with a fun casual workout in the majestic downtown La Grange. Come one, come all for a workout that will have a little bit of everything. If we have numbers, we’ll play ultimate frisbee, so don’t let the group down! Bring thoseContinueContinue reading “PB – Furdays @ Patriot”

Come one, come all to the extreme week workout at Vets tonight at 1830. This will be an extremely 2.0 friendly (and themed) workout with refreshments to follow. You do not have to be completing extreme week to participate, just come, get your sweat on and lets build up our 2.0s. No coupons needed. BringContinueContinue reading “PB – EXTREME WEEK – Furdays Q – Vets 4/19/2023”

Great morning with 21 Pax to celebrate my Postversary. Great weather, mumblechatter, and a heck of a beat down. Extreme Week is in full GO with great numbers this week. THE THANG Warmup/pre-amble Lunge walk to city place DORA x 3150 Dips150 Squats150 Big Boys Plank + Army Crawl (Shoutout Diablo) Mario to Heartbreak HillContinueContinue reading “BB – Furdays Q – 4/19/2023”

One year in the gloom. Last April, Jimmy Neutron head locked me to my first F3 workout. At first I was nervous, skeptical & doubting that I could commit to something like F3. It was intimidating showing up with a bunch of strangers to workout, especially when I was so out of shape. But I’mContinueContinue reading “PB – Furday’s Q – Range @ Patriot (Postversary)”

I have a confession. I’ve been struggling lately. Unsure if it’s that time of the year, if I’m just in a rut, or what the deal is but I’ve been struggling with motivation lately. Motivation at work, motivation to invest time with my family, motivation to eat better and just feeling stuck in the wheelContinueContinue reading “PB: 9/15 The Bridle @ The Stable (Furdays Q)”