Author Archives: Nino

This GIF combined with a hill sums up what we’ll be doing tomorrow at The Garden. If you’re not a fan of either The Garden will not be an ideal option for you. However, if you are a fan of either or if you want to push yourself outside your comfort zone, The Garden willContinueContinue reading “Cloverfield at ☘️The Garden☘️ 11.5.2020 PreBlast”

For tomorrow’s WO there’s no theme, no name, just some stuff I have planned in attempt to make all in attendance better. We’ll do some running, we’ll do some lifting (bring a coupon), & we’ll listen to music that may or may not be offensive to civilians in the park. SYITG. – Nino

Here’s the WO for tomorrow, which is pretty straightforward. Again, due to time constraints we will NOT do a CoP & will start right at 0530 so I encourage any/all planning to participate to arrive by 0520. At 0520 I will walk through the WO, the setup, & this is your time to stretch, getContinueContinue reading “IPC 2020 Week 3: K.I.S.S. at 🍀The Garden🍀 9.15.20 PreBlast”

Hats off to F3Greenwood & the IPC Crew for this WO…it was a beast. Last Sunday when the week 2 WO dropped I watched the 23 minute video & a couple things came to mind: this WO is going to suck (in a good way)creating a “wheel” overcomplicates this thing…especially if you have 10+ PAXContinueContinue reading “IPC ‘20 Week 2 RESULTS from 🍀The Garden🍀 9.10.20 BackBlast”

The IPC Week 2 WO requires a 400m run, which we’re going to do in the top parking lot vs the bottom lot because the run can be done in 1 loop vs 2 loops. Due to this change, the conservation of effort (carrying your coupon up the Baptizer), & being mindful of time we’reContinueContinue reading “IPC 2020 Week 2: Wheel of Misfortune at 🍀The Garden🍀 9.10.20 PreBlast”

Wondering why I sent out the BackBlast on Tuesday without the results? Here’s insight why…in 2019 the Region had two PAX members finish Top 10 Nationally for the IPC: McAfee at #6 & Catfish at #7. They may never openly admit the rivalry between them for fittest PAX in the Region, but I will admitContinueContinue reading “IPC ‘20 Week 1 RESULTS from 🍀The Garden🍀 9.1.20”

In your PreBlast you often put out recommendations for the WO, which 98% of the time go completely unknown because who reads PreBlasts?!? In the PreBlast I sent for Week 1 of the IronPAXChallenge I strongly encouraged anyone planning to attend to arrive by 0520 to stretch/loosen up before I walked through the WO inContinueContinue reading “IPC ‘20 Week 1: Inspector’s Gadget at 🍀The Garden🍀 9.1.20 BackBlast”

This is pretty straightforward, we’ll be doing this WO tomorrow at The Garden. I’ll take care of the timer so all you need to do is show up…preferably a little earlier than maybe you normally would. I plan to walk through the details of the WO at 0525 so we can start right at 0530ContinueContinue reading “IPC 2020 Week 1 at 🍀The Garden🍀 9.1.20 PreBlast”

Prior to this WO I claimed/did several things… Made it known we would NOT run up/down any of the hills at The Garden.Told Mr. Roper I would name this WO “Roper’s Return” if he posted today, which would be his 3rd post this week.I asked for several volunteers to help me move/set up a fewContinueContinue reading “Roper’s Return to The Baptizer 8.28.20 BackBlast”

If you stay away from The Garden because you don’t like (cough cough are afraid of) running up/down the hills then tomorrow is your day. We’re going to do something we seldom do…we’re NOT going to run up/down the hills, yes that’s correct NO running up/down the hills. I’m also going to deviate from myContinueContinue reading “The Baptizer at ☘️The Garden☘️ 8.28.20 PreBlast”

Last year for the IronPAXChallenge there were 38 PAX from the Region who registered/participated & I Qd each of the four WOs in which the highest attendance amongst the four was 11. Why? Because the WOs are hard as shit & we ran the WO each week four times. Needless to say despite the higherContinueContinue reading “IPC Training at The Garden’s Cliffs 8.18.20 BackBlast”

⬆️ Original IPC WO on the left & Modified IPC on the right ⬆️ The 2020 IronPAXChallenge is set to kick off in 2 weeks & tomorrow we’ll continue prep work at The Garden by running back another previous WO. However, I made a few modifications (pictured on the right) to the original IPC WOContinueContinue reading “IronPAXChallenge Training at The Garden’s Cliffs 8.18.20 PreBlast”

So…for the past couple of years we’ve done a Spring Convergence around April 22nd in celebration of the establishment of F3Louisville & a Fall Convergence around the end of the October. Obviously a Convergence in April was not an option in the midst of COVID-19 pandemic so the event was pushed to July. The hopeContinueContinue reading “**CONVERGENCE at The O 7.18.20 Pre-Blast**”

Nothing fancy here…be at The Garden at 0530 for a WO & BRING A COUPON. SYITG Nino

By now I’m sure all of F3Nation knows Kilo is Qing tomorrow in celebration of his birthday & the physical transformation he’s endured since starting F3 (which I’m damn proud of him for doing). Normally I’d be at Kilo’s birthday Q (like I have been the last 2 years) but instead I’ll be Qing atContinueContinue reading “Big Mo being Overshadowed 6.8.20 PreBlast”

A couple of weeks ago when the Ultimate Weekend Warrior Challenge was opened up to other Regions interested in participating (Naperville & Toledo), the decision was also made to make this a friendly competition. Competition is nothing new within Regions or between Regions. For example, in January there was a friendly competition between Louisville &ContinueContinue reading “The Ultimate Weekend Warrior Challenge Part IV”

Last weekend the Ultimate Weekend Warrior challenge saw PAX from Naperville & Toledo join in on the fun resulting in (83) total PAX of F3 Nation taking on the WoD. Hopefully this weekend we’ll see participation increase across all three Regions. Last weekend was also the first time a winner was declared between Regions &ContinueContinue reading “The Ultimate Weekend Warrior Challenge Part III”

If after the 2nd week you’re already tired of the Ultimate Warrior pictures in the Blasts, then tough titties because he was my favorite wrestler as a kid & if you‘re 32+ years old but don’t know who the Ultimate Warrior is then I have nothing to say to you. In the first weekend ofContinueContinue reading “The Ultimate Weekend Warrior Challenge Continues”

I honestly don’t know what day of quarantine we’re on, but I have noticed over this time period a lot more posts on social media for various exercises & WOs to do at home. Given it wasn’t even decided until about 0930 today to do this WO I was short on time to put somethingContinueContinue reading “AfterZoom Delight 4.14.20 BackBlast”

On December 19, 2019 I sent out the PreBlast announcing the 2020 the Iron Horse Challenge. Over the next two weeks 50+ PAX members of F3Louisville signed up to take on the challenge, which is designed to to encourage PAX members to continue getting out ITG in the winter months when conditions are often lessContinueContinue reading “Presenting Your 2020 F3Louisville Iron Horses”

Last weekend the Region was challenged to get out & run in an attempt to run more than the 157 miles (or something like that) F3Naperville had previously boasted. What did our PAX do? You crazy SOBs collectively ran over 600 miles! I’ve been thinking about this for several days & have come to aContinueContinue reading “Introducing the Ultimate Weekend Warrior Challenge”

I’ve now Qd several WOs via Zoom & they’ve all been “you vs you” in either an AMRAP or TABATTA form, but I wanted to do things a little different today… PAX: Frankenbaby Aerobie (R)Holy Roller (R)PotterHandbook HuggiesGypsy Crock PotMcAfeeJewelNan MooreJitterbug (R)Stick UpNino (QIC) At 0530 I gave the disclaimer to the PAX that I have received noContinueContinue reading “Edgamacation Givin at the Timpl of Zoom 4.8.2020 BakBlast”

Anticipated weather conditions tomorrow at 0530: 66 degrees with a 65% chance of rain…garage or driveway, your choice. Things you’ll need; Smart phone or connected deviceZoom app or Zoom link (https://zoom.us/j/221604443)Driveway or garageCoupon or weight of any kindA chair (2 would be ideal if possible) or elevated surface of some sort (bench, sitting wall, etc.)ContinueContinue reading “Temple of Zoom 4.8.2020 PreBlast”

Anticipated weather conditions at 0630 tomorrow are calling for clear sky’s & a brisk 41 degrees. Things you’ll need; Smart phone or connected deviceZoom app or Zoom link (https://zoom.us/j/221604443)Driveway, garage, parking lot, random field, wherever…but ideally pick a spot with 20-25 yards of clear space Coupon or weight of any kindA chair or elevated surfaceContinueContinue reading “Virtual WO BlackOps 4.1.2020 PreBlast”

Due to the increased craziness of this COVID-19 pandemic the M put her foot her down  insisting that if I’m going to WO I do it in the Zoom. On Monday I Qd my first WO via Zoom & I admit I tossed, turned, & woke up all night like it was my VQ (which technicallyContinueContinue reading “Mist in the Zoom BlackOps 3.27.2020 BackBlast”

Weather conditions at 0600 are 62 degrees, which sounds pretty ideal to get up & out into your driveway for a WO. Things you’ll need; Smart phone or connected deviceZoom app or Zoom link (https://zoom.us/j/221604443)Driveway or garage (given the weather forecast I strong encourage you to get out into the driveway)Coupon or weight of anyContinueContinue reading “Virtual Mist BlackOps 3.27.2020 PreBlast”

Over the last three days I’ve heard, “our new reality” countless times in the news, advertisements, etc. Tomorrow I will take a step into this new reality by Qing a virtual WO via Zoom. Things you’ll need; Smart phone or connected deviceZoom app or Zoom link (https://zoom.us/j/221604443)Driveway or area with 20-30 yards of spaceCoupon ofContinueContinue reading “Virtual Gloom BlackOps 3.23.20 PreBlast”

I’ve spent the last 5 hours building LEGOs with my 4 year old while also having LEGO movies on in the background. Day 3 of this COVID-19 social distancing has got me feeling like Hulk on the inside. I haven’t planned the WO for tomorrow yet, but we will get after it to make sureContinueContinue reading “The Big Kapowski 3.19.2020 PreBlast”

This Saturday 3.14.2020, we’ll celebrate 1 year since the initial WO at The Garden. Nice & Slow, Huggies, & myself will Q a convergence style WO wherein we will lead three separate 15 minute WOs across various parts of the site to till you down to your roots before forcing your growth back up. Don’tContinueContinue reading “1 Year of Growing The Garden 3.14.2020 PreBlast”

8-Count Bodybuilder As I was planning this WO I went back & forth multiple times as to what I wanted to do & where I wanted to do it. Regardless of either, I know I wanted to try something I’ve never done as the Q & something I’ve never done during a WO (at leastContinueContinue reading “DORA’s Bag of Bodybuilders at The O 3.3.20 BackBlast”