Author Archives: nathancedorgmailcom

Tuesdays at The County (The Loco) has always been my favorite beatdown, so what better place to celebrate 400 posts? I was HC’d by a work friend (F3 Omaha’s Swiper). First post was 7/3/22 at Pleasantville. I found my F3 home at The County after I recovered from that workout a week or so laterContinueContinue reading “PB: The Loco at The County – PCI Q – Post #400”

It’s Spring Break! But I have a new job and not much time off accrued, so I saw the open Q and grabbed it. Come on out for a full body beatdown. We will descend a ladder from 100 reps down to 10 reps. There will be burpees and man-makers (this is NOT an AprilContinueContinue reading “PB – The Loco at The County – PCI Q – 04.01.25”

Running Q’s are typically not well attended, which is why I make sure to PB them – they aren’t everyone’s drink of choice. I was super-pleased to see Viking and One Star, both better runners than me, in the icy gloom. We ran to the usual AO spot to make sure we didn’t miss anyone,ContinueContinue reading “BB – Pleasantville – 01/13/25 – PCI Q”

*LOCATION CHANGE* Somehow Norton Commons is still under a sheet of ice, and parking is not practical at the AO. Meet at the fountain – if you don’t know where that is, put “Watch Hill Proper” in your GPS. We will slow mosey and warmup, and after that we will raise our heart rate andContinueContinue reading “PB – Pleasantville – 01/13/25”

I agreed to this Q about a million years ago, I think it was a trade with Double Pump when we were both Site Q’s here at the best AO in Louisville. If you’re finishing up the Sandlot Challenge, or training for the Urban Bourbon, or just like to run, come see us tomorrow atContinueContinue reading “PB – The Nest at The County – 8/31/24”

Birthday Q and Site Q Turnover to One Star Big day for me, clicking over the annual calendar of life, and turning over Site Q duties. Slept like crap – how is it that 2 years in I’m still afraid I’ll miss the alarm when I’m the Q? Pretty good turnout – 15 HIMs -ContinueContinue reading “BB – The Loco @ The County – 07.16.24”

Birthday Q, one-ish year Site Q Anniversary, and Site Q turnover to a new-ish HIM. Join me tomorrow, promptly at 0530 at The County. Big day for me and for The Loco. I’ll be 45 tomorrow, so we’ll warm up a little extra for this old man, but after that we’ll be on the moveContinueContinue reading “PB – The Loco at The County – 07.16.24”

Night Rangers is back for Summer ’24! We will kick off at The County on Wednesday, June 5 @ 630pm. Dads should come ready to work, and your (male and female) 2.0’s should come ready to play! We will make exercise fun, and enjoy some active quality time. HC so I can get a roughContinueContinue reading “PB | 6.5.24 | Night Rangers @ The County”

A while back (seems so long ago now), it was a beautiful 50-degree day with the sun shining when Double Pump, Site Q for The Nest, offered a simple trade; I would Q his site sometime, and he’d Q mine (The Loco). I liked the idea, no hunting for a Q, and trading a favor.ContinueContinue reading “BB – The Nest at The County – 1/20/24”

222 posts and 15 Q’s into my F3 career since July 2022, it was my pleasure and privilege to teach Q School. To keep me humble, the Sky Q made sure I forgot to bring our flags. I rucked alone at 0500, but there were some PreRunners and lots of County guys getting 5 inContinueContinue reading “BB: 12/5/23 – The Loco at The County – Q School”

Tomorrow is post #222 for me since I joined F3 in July of 2022. My VQ was 4 months into my journey after Crockpot asked me during a workout when I was going to do my VQ. At the time, it hadn’t even occurred to me. I’m not the fittest, and I know darn nearContinueContinue reading “PB – 12/5/23 – The Loco @ The County – PCI Q School”

My post #150, my birthday is this week, and my 1yr F3versary is on 7/22. 4 pre-runners at 0500, which I think will become a Loco tradition. 12 of us assembled at 0530 for the beatdown. I was a little distracted this morning by a personal matter (shared in COT), so perhaps I wasn’t theContinueContinue reading “BB: The Loco @ The County 7/11”

I grabbed the Q tomorrow for my 150th post. 7/22 will be my 1-year anniversary with F3, so come join me for a beatdown celebration! Coupons are onsite, bring gloves and running shoes. Pre-run @ 0500, Beatdown @ 0530.

Tomorrow at The Nest at 0700 we are gonna do hard things – except burpees and manmakers cuz I hate those and it’s my Q. Some partner work and some You vs You. We have free coupons at The County so you don’t need to bring one. Not much running on this one – ifContinueContinue reading “PB: The Nest at The County 07.01.23”

9 in the Gloom on the first warm day of June heard the disclaimer and then started with a mosey to the top lot, where we did a count, warmed up with grass grabbers, toy soldiers and hillbilly walkers and whatever we wanted to get the arms loose for the chores ahead. Down to theContinueContinue reading “BB – Agony @ The County – 6/1/23”

F3 partner work – the very nature of it is equal, as each PAX regardless of strength is sure to get their best workout. It’s an equal distribution of effort, even when the reps are not equally distributed. Tomorrow we will work together to do lots of reps of just a few things. Upper bodyContinueContinue reading “PB – Agony @ The County – 6/1/23 – PCI Q”

YHC usually runs the easy mile from home to PVille, but slacked off and drove in this morning. 4/3/23 Attendance: Harry Caray, Dot (R), Jolly Rancher, PCI (Q) COP – A good showing of 4 non-spring-break-travelers, so I decided to keep the workout in one place after a warmup lap around the park. Did someContinueContinue reading “BB – PCI Q – Pleasantville Black Ops – 4/3/23”

No coupons, no burpees. Come enjoy the oval of pain that the Ampitheater offers. We may mosey a bit as well so lace up your shoes. SYITG – PCI

My second Q. Lots of pre-runners today, and many stuck around for the beatdown. About a year ago, I was running on the strip in Vegas one fine morning, and a very large woman said hello to me. I greeted her in return and kept on my merry way. That afternoon, she “followed” me onContinueContinue reading “BB – PCI Q – The Nest @ The County – 1/14/23”

Thanks for all the support on my VQ! 21 PAX in attendance: Meter Maid, Backflop, Giselle, Double Pump, Double Down (R), Subprime, Crock Pot, Dauber, Brown Water, Panel Van, Pelican, Wet Bandit, Audible, Jolly Rancher, Nat Geo (R), Big Bird, Abacus, Hush Puppy, Wildflower, De Vitto, PCI (Q). Warmup: Grass Grabbers, Toy Soldiers, Downward DogContinueContinue reading “Backblast – Loco @ The County 12/13/2022”