Author Archives: Captain Insane-o

F3Louisville #Gear @F3Gear https://f3.mudgear.com/products/f3-louisville-shirt-pre-order

Many of you have asked about F3Louisville shirts. The link above will take you to the site where they’re made. Click “email when available”. We’ll see if we can accelerate availability.  https://f3.mudgear.com/products/f3-louisville-shirt-pre-order

#Ruiner Preblast: Wrecktangle #runthejewels #getbetter 

Inspired by one of my favorite duos – Killer Mike and LP, who make up Run the Jewels – the Pax will run the Wrecktangle for the #Ruiner. You’ll have a partner and your job is to push each other to get better while you push through the WO. The music may be clean, butContinueContinue reading “#Ruiner Preblast: Wrecktangle #runthejewels #getbetter “

Extra! Extra! #F3Louisville Updates #allforfree #giveitaway #getbetter

A couple of updates now that we have the Starfish (growth from planted parts of the whole) in Louisville. I’m on a plane, and I have admin rights so I wrote all this down (if you read all the way down, there’s a surprise you won’t want to miss): – The Parklands AO (area ofContinueContinue reading “Extra! Extra! #F3Louisville Updates #allforfree #giveitaway #getbetter”

Qs Needed: Q101 – First Time Q #getbetter #stepup #freedtolead #stolen @F3theFort

PURPOSE The purpose of this document is to assist the new Q in preparing for and leading his first workout (this was stol…borrowed from F3TheFort with some minor edits) PHILOSOPHY Q – Pax Relationship: The unspoken social contract between the Pax and a Q: “We will follow until you give us a reason not to”.ContinueContinue reading “Qs Needed: Q101 – First Time Q #getbetter #stepup #freedtolead #stolen @F3theFort”

Backblast: Tiger’s VQ. It was Greeeaaaaaaat! #getbetter #morethanaworkout

CI for Tiger (you let me post your BB, you get the consequences) When:  August 3, 2017 VQIC:  Tiger Pax (22):  Tiger, Captain Insane-o, Diablo, Spinal Tap, Newman, Double Down, Zoolander, Face, Trump, Water Boy, Kidnapper Van, Backdraft, Old Bay, Country Boi, Gepetto, Mouth, The Hammer, Scratch, Zartan, Happy Fingers, Pope, Cutlass THE Q –ContinueContinue reading “Backblast: Tiger’s VQ. It was Greeeaaaaaaat! #getbetter #morethanaworkout”

Backblast: Captain brought gifts to the new AO and made the Pax take them home #thebridge #getbetter #coupons #morethanaworkout @Baker_TwoStroke

QIC: Captain Insane-o Pax (17): Dexter, Forced Close, Methane, Bobross, Glauc, Flea, Tool Time, Diablo, Lil Smokie, Gypsy, Wham!, The Hammer, Double Down, Preacher, Zartan, Rhythm, CI (YHC) Inspired by my retired Fleet Admiral Insane-o parents — who often bring terrible, loud, heavy or disassembled gifts to the Ensigns (2.0, 2.1 and 2.2) — YHCContinueContinue reading “Backblast: Captain brought gifts to the new AO and made the Pax take them home #thebridge #getbetter #coupons #morethanaworkout @Baker_TwoStroke”

Preblast: The Captain sails to #thebridge and is bringing #cargo #beatdown #getbetter

YHC is coming to the Parklands with some surprises that some lucky Pax will get to take home! Is it a t-shirt shot out of a cannon?  Is it a puppy?  Is it a gift certificate to Long John Silvers?  NO.  You’ll have to post to find out, or play Picture Page and guess butContinueContinue reading “Preblast: The Captain sails to #thebridge and is bringing #cargo #beatdown #getbetter”

#F3MonthlyChallenge August ’17 Edition #getbetter @F3_MnthChalleng

For those of you in the Pax looking for a little extra, try this. Get on twitter and set up a handle.  Follow @F3_MnthChalleng  and Hard Commit (HC) to do 5000 swings this month.  Then update often.  3 Louisville Pax have already HC’d. Last month was 10,000 push-ups, so be glad the Monthly Challenge Nantan isContinueContinue reading “#F3MonthlyChallenge August ’17 Edition #getbetter @F3_MnthChalleng”

#ComingSoon Parklands AO Saturday Workouts #notproblematic #starfish #letitgo #grow #F3Matters

As the Pax grows, so do the number of workouts.  Very soon, we’ll add a Saturday workout at the Parklands.  We’re soliciting names for the workout — Monday is the #Incubator, Wednesday is #TheBridge — and Qs. Expanding to this location will also put the #GhostFlag in play for all workouts. Reach out to StarContinueContinue reading “#ComingSoon Parklands AO Saturday Workouts #notproblematic #starfish #letitgo #grow #F3Matters”

Backblast: 2 Women join @F3Louisville and Kick the Pax’s A$$ #templeofgloom #getbetter #F3Counts

QIC: Captain  Insane-o (YHC) Pax (27):  Jordy, Cutlass, Newman, Diablo, Moonlight, Breadtruck, Tron, Double Down, Nugget, Red Roof, Little Jerry, Backdraft, Quimby, Spinal Tap, Old Bay, Tiger, Marcia, Zoolander, Country Boy, Gepetto, Methane, Kidnapper Van, Screech, Wilson, Zartan, Mouth, CI YHC (CI) had two sets planned depending on Pax majority vote: themes of Women orContinueContinue reading “Backblast: 2 Women join @F3Louisville and Kick the Pax’s A$$ #templeofgloom #getbetter #F3Counts”

Preblast #TempleofGloom: Women or Money #bothrequirepain #getbetter

‪For my #TempleofGloom Q you only have to answer one question and Pax majority rules (btw there’s not a good answer):‬ https://www.youtube.com/watch?v=d2NwzIaas9E So, Women or Money? Oh and never get involved in a land war in Asia. ‪#getbetter #isi ‬#syitg    

#Incubator Backblast Bob Ross discovers KV’s hideout #paincave #getbetter #HIM

Welcome to the THE PAIN CAVE! QIC:  Bobross PAX (18): Bobross; Little Jerry; Red Roof; Double Down; Gypsy; Fall Guy; Fro (fng); Barney (fng); Odie; Captain Insane-o; Methane; Bull rider; Flea; Glauc; Speedo; Star child; Nomo; Nugget Here we go: We started with a easy mosey to the nicely lighted cush fairway like grass of the eggContinueContinue reading “#Incubator Backblast Bob Ross discovers KV’s hideout #paincave #getbetter #HIM”

#Ruiner Back blast: Sufferfest 2017 #F3Counts

VQIC: Kidnapper Van 26 Pax: Nugget, Double Down, Mouth, Kidnapper Van, Zartan, Taco, Country Boy, Little Jerry, Cardinal, Gypsy, Kilo, Bobross, Wham!, Mayberry, Tiger, Seabass, Hobbs, Gepetto, Star Child, Backdraft, Moonlight, Rhythm, Captain Insane-o, Zelda (FNG), Young Blood (FNG), Dexter (FNG) Special thanks to Zartan for getting up early to help me set up couponContinueContinue reading “#Ruiner Back blast: Sufferfest 2017 #F3Counts”

No Excuses: How to Overcome Any Sad Clown Excuse #ABH

Stolen without regard from F3Nation/OBT/Dredd. Hey Pax, having trouble getting past all those sad clown excuses? Well, here are the ways to convince your buddy who you know needs this that their excuses suck: Top Five EH Excuses A Note from OBT: Dredd and I wrote the original Five EH Excuses post in December 2011,ContinueContinue reading “No Excuses: How to Overcome Any Sad Clown Excuse #ABH”

“If I ever meet Jack Webb, I’m beating him up.” #TempleofGloom Backblast

QIC:  Captain Insane-o (YHC) Pax (21):  Bull Rider; Double Down; Pope; Nomo; Methane; Star Child; Tron; Old Bay; Jordy; Red Roof; Trump; Country Boy; Quimby; The Hammer; Nugget; Zoolander; Water Boy; Little Jerry; Tiger; Zartan; Captain Insane-o YHC ended this week’s Triple Crown — started at #BagofWrenches Tuesday, Opened Parklands AO Wednesday and #TempleofGloom forContinueContinue reading ““If I ever meet Jack Webb, I’m beating him up.” #TempleofGloom Backblast”

PARKLANDS is off and running: BB from Star Child #getbetter #bang #expansion #grow

QIC (YHC) Star Child (via CI) Pax:  Star Child (Q), Kelso, Nomo, Wham!, Quimby, Nugget, Red Roof , Bobross, Taco, Bull Rider, Double Down, Little Jerry, Methane, Captain Insane-o, Zartan, Joe Boo (FNG), Flea (FNG), Odie (FNG), Glaucoma (Glauc) (FNG), Rhythm (FNG), and Gypsy (FNG). For this Preakness morning (2nd post of the F3Louisville TripleContinueContinue reading “PARKLANDS is off and running: BB from Star Child #getbetter #bang #expansion #grow”

#TempleofGloom PreBlast: Imitation is the sincerest form of flattery… CI Q #getbetter #triplecrown #F3LouisvilleBelmont

For the 6 people who read my post on my #recon trip to @F3Orlando (thanks Mom!), it won’t surprise you that I’m straight up ganking their workout for tomorrow’s #TempleofGloom.  Here’s the link if you’re bored and want a sneak peak: CI Recon Blast Due to time constraints, there will be some minor changes.  That said,ContinueContinue reading “#TempleofGloom PreBlast: Imitation is the sincerest form of flattery… CI Q #getbetter #triplecrown #F3LouisvilleBelmont”

F3 Louisville #TripleCrown Starts Tomorrow at 0530 #getbetter #F3Nation

The Triple Crown is a post at the Seneca AO on Tuesday for Bag of Wrenches, the new Parklands AO on Wednesday, and back to Seneca Thursday for the Temple of Gloom. Quimby (VQ)-Star Child-Captain Insane-o Qs. Do you have what it takes to run the Triple Crown? CI out. See you in the #gloom

The Captain Went Down to Florida @F3_Louisville @F3Orlando @F3Nation #getbetter #HIM #recon

YHC (Captain Insane-o) took his gentile southern charm down to Florida for a little pre-vacation, and checked in on House of the Mouse.  They put a beating on me like they knew me. Prior to the trip, YHC’s M (Admiral Insane-o) said, “Oh hey, I checked and there’s a Saturday workout in Orlando.  You shouldContinueContinue reading “The Captain Went Down to Florida @F3_Louisville @F3Orlando @F3Nation #getbetter #HIM #recon”

F3Louisville BB – 21 (3 FNGs) Pax Bobross “Pain”ting #templeofgloom #getbetter

QIC: Bobross Pax: Red Roof, Nugget, Old Bay, Zoolander, Roadrage (FNG), Tiger, Methane, The Hammer, Little Jerry, Pope, Diablo (FNG), Water Boy (FNG), Zartan, Mouth, Double Down, Tron, Nomo, Jordy, Star Child, Bobross, Captain Insane-o Bobross took the easel for his virgin Q and painted some thunderous clouds 🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩 COP Stretch/Warm-up – 15 Side stradle hopContinueContinue reading “F3Louisville BB – 21 (3 FNGs) Pax Bobross “Pain”ting #templeofgloom #getbetter”

F3Louisville #Growth: Some Tips for the New Guys #grow #F3Nation #explosion #HIM

Just a few tips for all the new guys coming (and returning) to F3 Louisville workouts. Before you get into the text, remember to share F3 with your friend, brother, dad, neighbor, son or any guy you think may need this.  It’s different and the real deal. Completely lifted (with minor edits) from the F3NationContinueContinue reading “F3Louisville #Growth: Some Tips for the New Guys #grow #F3Nation #explosion #HIM”