Author Archives: F3-KittyLitter

Calling all Pax of Oldham County & beyond! Come join us at the newest BO location (see link below) to get your week started off right. There’ll be little running , but lots of traveling nonetheless. Bring your coupon and can-do attitude: https://www.google.com/url?q=https%3A%2F%2Fmaps.apple.com%2F%3Fll%3D38.392792%2C-85.381442%26q%3DDropped%2520Pin%26t%3Dm

Well, that’s interesting. Depends & Maytag picked someone (YHC) to Q during Extreme Week…but where the Q will be DR for a couple days this week. The only solution YHC can think of is to cram 2x the effort into one brief 45-minute encounter…to honor the spirit of “Extreme” (sorry, only one credit towards patch).ContinueContinue reading “11.05.24 – The Stallion at The Stable – Kitty Litter Q”

Lace ’em up fellas…we’re going to travel and get in at least 3 miles (each) of running, with intermittent bouts of PT. No coupons, but solid mumblechatter expected. We’ll come back in stronger than Hurricane Milton. –KL–

Simple but effective: This’ll be a Mile-Wide Sandwich, running a one mile loop together…then some fun PT, then running another mile loop…then core. Every Pax that shows up can chalk-up two miles to support Safe Passage (head over to that Slack channel!). No Coupons. Yes running shoes. –KL–

Looking forward to slinging some kilos, CSAUP-style. Absolutely zero useful work will get done to better the world…but plenty of work to better our gaggle of County Pax (and hopefully some visitors). We’ll have toys, instruction cards, awesome commercial-free music, and the opportunity to focus on form. Let’s swole the roll before we dig deepContinueContinue reading “10.02.24 Pre-Blast – Foundry at The County (Kitty Litter = Q)”

The Garden will turn into F4 tomorrow, with “Fun” being the 4th F (or whatever else the Goons want the F to mean). We’ll use both hills, on-site coupons, and probably several towels to sop it all up. It’ll be a glorious morning to invite that FNG friend who you’re willing to have hate youContinueContinue reading “07.25.24 Pre-Blast – Cloverfield at El Jardin (Kitty Litter Q)”

As part of the F3 Louisville “Trifecta” Challenge, there’s a 1st F component: Post F3 attendance for 3 unique types of workouts between 7/21 and 7/27. One way to get that cool-ass Commonwealth of KY patch is to join me at the Parklands on Wednesday evening for a gentle roll through some posh-ness beauty. PerfectContinueContinue reading “07.24.24 (6:00p to 7:00p)- BO Evening Cycle-Ops at Parklands (Posh) – Kitty Litter Q”

Well well. It seems like @Dauber and the Patriot Pax created too many potholes on Heartbreak Hill during Saturday’s Avenger, so we may need to let that cool down a bit. It ain’t goin’ nowhere. Instead, let’s a grab a coupon, sandbag, or ruck (or whatever odd contraption @Focker has lying around) and put someContinueContinue reading “06.03.24 – The Minutemen @ The Patriot – Kitty Litter Q”

“…But Leave No Man Where You Found Him.” The theme tomorrow is about encouraging, coming alongside, and providing accountability for the men–especially the Pax Bros–in our lives as we work together to accelerate fitness, fellowship, faith, and male community leadership. Yes, we have to first meet people where they are in life, whether struggling orContinueContinue reading “04.17.24 – The Range at The Patriot (Kitty Litter Q)”

Looks like perfect weather (that is to say YHC didn’t check) for tomorrow’s Poshy struggle session. We’ll stick together as a group and work out all major systems. We’ll bless the grounds with a bit of salty sweat equity and become better men for the effort. Coupons are your ticket for entry, and if youContinueContinue reading “03.27.24 Pre-Blast “The Bridge” at Posh (Kitty Litter Q)”

YHC is excited to get back out the esteemed Vets AO–one of Louisville’s finest. The Kitty Committee is hard at work crafting a creative and pain-inducing weinke for the job, but it’ll definitely involve coupon (or ruck or sandbag) work. We’ll likely go easy on the running, as YHC is just coming off the 12-DaysContinueContinue reading “PB – 12.12.23 – Tank at Vets (Kitty Litter Q)”

Your substitute teacher is back!, but unlike grade school, there will actually be hard work, plus a bit of sweat dripping, and lots of blood (pumping, not exiting). YHC may even attempt to get us lost…”out there” somewhere. Let’s try this without coupons, but bring a ruck or weighted vest, if you have one, soContinueContinue reading “Pre-Blast 11.08.23 – The Range at The Patriot (Kitty Litter = Q)”

(Side Note:  Please read Captain Crunchberry’s awesome postmortem BB, also from Van 1’s perspective.  He captured good details about the running experience itself, paces, transitions, trouble spots, etc.  Go here:  https://f3louisville.com/2023/10/12/2023-bourbon-chase-van-1-backblast/ ) What follows are a few reflections of my overall race experience, and how it furthered my 1stF, 2ndF, and 3rdF journey. Van 1ContinueContinue reading “Back Blast 10.6.23 to 10.7.23 –  *F3 Louisville 2023 Bourbon Chase Team Van 1*”

Get out to the Patriot Saturday morning, 0700.  Admit it– you’ve never regretted a workout…and you won’t regret this one.  But by the end, you’ll run through all the stages of emotional grief:  Denial (that you HC’d while having one too many adult beverages tonight), Anger (that the Q put together a completely stupid andContinueContinue reading “PB 10.21.23 – Avenger at The Patriot – Kitty Litter Q”

We got a good one planned for all you Posh and Posh-adjacent Pax out there. They don’t call it Posh for nothing–one of the finest workout AOs in the region. Tomorrow we’ll stay pretty close to home base, so don’t worry about running (much). Definitely bring a coupon, as we’ll make sure gravity still appliesContinueContinue reading “10.18.23 Pre-Blast – POSH – Kitty Litter Q”

There ain’t much moon gonna be shining at the Moonshiner tomorrow, as our waning crescent comes close to an end. But that’s okay since we’ll burn enough energy to power up all of Peggy Baker Park ITG. I’ve got some new exercise ideas in the works for this one: “Circle ‘Merks”…”Monkey Ducks”…and “T.A.T.s”, just toContinueContinue reading “10.12.23 Pre-Blast – Boondocks Moonshiner – Kitty Litter Q”

Yes, you read that right. Even before the ink is dry from yesterday’s PB at The County, YHC dares to #MTCGA with a Part-Deux Q. This time, no dumbbell weights, no coupons, and no 75# rucks. We’re putting our seat backs in the upright position, locking in our tray tables, and we gonna FLY! …DownContinueContinue reading “08.31.23 – PreBlast – Agony @ The County – Kitty Litter Q”

Men of F3, Let’s see if gravity really works tomorrow morning! We’ve got a good traditional HEAVY planned with lots of iron toys, gravely bags, plated rucks, and the ubiquitous coupon (no need to bring one…YHC will pull a few from the on-site stack–as the County’s are hand-crafted with one part concrete, two parts packingContinueContinue reading “08.30.29 PB – The Foundry at The County (a HEAVY) w/ Kitty Litter Q”

I love Saturday’s all-daylight 0700 startex format! No gloom, no headlamps, no stumbling around, no wimpy 45 minute “short” post. In tomorrow’s “full” (60-min) post, we’ll also find no coupons, no music, no weinkies, and no B.S. The format will be super simple: We’re doing a 2-mile southbound then 2-mile northbound out & back, stoppingContinueContinue reading “PB – 08.05.23 – The Majestic Fog @O-Posh – Kitty Litter Q”

Plan NOW to post somewhere tomorrow. That’s a commitment best made today, not in the wee hours of the morning when “how you feel” can be deceitful. With eight AO sites on the calendar’s scheduled workouts, F3 Louisville needs only to average 12.5 pax per WO site to break 100. Lots of great options, butContinueContinue reading “PB 05.11.23 Agony at The County: Kitty Litter Q”

The Oprah-Bomb theme message for this WO: For many men out there, it’s the fellowship & community (2nd F) that’s the most challenging work to conquer and overcome. Absent opposing forces (Newton’s 1st Law), most men would continue to drift towards quiet lives of isolation, gravitate towards selfishness, assume unhealthy levels of independence (often withContinueContinue reading “BB-05.02.23-LoCo @ The County: Kitty Litter Q.”

“502’sDay”, named for our local 502 area code, seems to be the new “local’s day” at Churchill Downs (dead last place behind Derby, Oaks, Thurby, and Werby). This year it happens to fall on the date “05.02.”. Which is cool. Erstwhile, the County LoCoS will be showing the LoCaLs how to move through Race WeekContinueContinue reading “05.02.23 – PreBlast – LoCo @ The County: Kitty Litter (Q)”

The one thing you can’t do after this Monday morning is go back and post for your Extreme Week attendance challenge. So HC in your mind & heart now, before the Monday morning gloom tells you lies about “better” (i.e. more comfortable) options. We’ll be trying out a few new exercises and some familiar oldContinueContinue reading “Pre-Blast 04.17.23 The Patriot—Kitty Litter Q”

YHC always checks the weather when heading out to the “Planetarium”. After all, it’s called Planetarium for a reason. Details: mild temps (with a promise to make you lose a layer by 0540-hrs), mostly clear skies, and –get this– a full moon! Perfect for a bit of coupon work (yes, bring ’em), ground work, partnerContinueContinue reading “Pre-Blast 03.07.23 Boondocks Planetarium (Kitty Litter Q)”

It’s been a while since YHC has dented the hallowed ground of The O with a concrete building block. So, HIMsters, we got some work to do. It’ll be an all around challenging effort, zero rep counting, probably some teamwork, mild on the mosey, definitely coupons needed, and extra credit for HL’ing an FNG-SC. SYITG.

Kitty Claus’s Tour de Oldman County “R” Week continues unabated. For those on his “naughty” list (i.e. fartsackers & snarky-chatterers), expect to be served up a stocking full of coupons, uphill running, and sucky polar-bear crawls. For those on his “nice” list…well, kind of the same…because no-man left behind, right?. We’re expecting great weather andContinueContinue reading “Pre-Blast – 12.16.22 – Defender at Patriot (Kitty Litter Q)”

YHC’s “Respect-Week” tour of Oldham County soldiers on. The commitment and enthusiasm of F3 Louisville’s latest AO addition has been amazing to watch. Solid attendance numbers, solid HIM-building, solid fitness efforts. It’s an honor & privilege to be invited out to my first Stable Q ever. Well, either that…or they just ran out of oldContinueContinue reading “Pre-Blast 12.15.22 – Bridle at The Stable”

The weather looks absolutely stunning, perfect, and ideal for some Heavy work at the County. Music sounds better under the portico anyway, and them County Boys need a break from a season of an exceptionally-high mosey volume. Come on out and rotate among stations, specifically designed to work all muscle groups evenly and thoroughly. GetContinueContinue reading “12.14.22 – PreBlast – Foundry @ The County (Kitty Litter Q)”

There’s only one proper way to erase that extra helping of candied-yams and buttery rolls that we Pax shoved in our flapping head holes: The Nest at the County (0700). (Wow, cool rhyme – “rolls & holes”!). We’re gonna move around a lot, sweat a lot, and chatter sparingly. Bring: mosey shoes, coupons, and aContinueContinue reading “Pre-Blast 11.26.22 – Nest at County (Kitty Litter Q)”

Friday at Vets will be mildly-to-moderately awful (read: challenging). You know when the Dentist says (i.e. lies) that “you might feel a bit of pressure”…or “you’ll notice a slight pinch”? Yeah, well, that! Only on this one, Kitty Litter promises that you’ll be a better HIM by 0615…AND get to keep all your teeth inContinueContinue reading “Pre-Blast 11/4/22 – Chop-Ya-Up at Vets (Kitty Litter Q)”