Author Archives: Aerobie

DeVitto, AirRaid, Abacus, Trebek, NanMoore, Banana Peel (DR), OctoDad, Jerry McGuire, Cochran, Aerobie (Q), and F3 runners (busting out a cool 5-miler with hill work): Giselle, Cratchitt, BigBird, Jolly Rancher, Meter Maid Since this was my 55th B-day on 10/21, I gave a title to the workout we did at the County, calling it theContinueContinue reading “BB – The Agony at the County – 10/21/2021 – Aerobie Q”

17 of us got after it in what felt like a 4:30 a.m. start time. Our goals were to get outside, get better, and lift up our good friend. It was quite an honor to lead these men: Deep Dish, Lady Bird, Stick Up, Gilligan, Fructose, Pelican, Meter Maid, Dauber, Jumpseat, Gisele, Jitterbug, Dynomite, Potter,ContinueContinue reading “BackBlast, 3/9/20 – The Incubator at South Posh”

Come out to South Posh tomorrow morning and work hard with a very special intention (and intensity) to lift up Rocky! We’ll be doing some challenging ladder work. Are the rungs going up or down? You’ll have to meet me ITG tomorrow to find out… – Aerobie

We had 3 Pax for the Fog @ Poshlands, aka Fla Panhandle North. Pax: PK, Mr. Kotter, Aerobie (Q, YHC). Being my 1-yr postversary, we did essentially the beat down Little Jerry put on the Pax 52 weeks before. Even 1 year later, he’s still kicking my ass. 15 grass grabbers – IC 15 AbeContinueContinue reading “Backblast the Fog @ Poshlands – 3.30.19”

So you didn’t get to go to the Panhandle for SB. Don’t be bummed. Instead, come out tomorrow to the Fog for Aerobie’s Post-versary. We’ll do some old stuff. We’ll do some challenging stuff. And most of all we’ll get better. SYITG.

If you think about an exercise like gas pumps, they are really a mirror image of squats. In one, the feet are stationary while the six moves, and in the other the six is stationary while the feet move. But the leg motions are the same. One day I started thinking of exercise combinations thatContinueContinue reading “Backblast. 3/7/19. The Agony @ The County.”

Since reading “freed to lead” and listening to the F3 Nation podcast more regularly, I appreciate the unique use of letters and numbers to carry ideas in the F3 Lexicon. Whether it is D2X (dolphin, Daffidil) or LDP (leadership development program) or exercises named after numbers (21s) the format always sticks somewhere in my brainContinueContinue reading “Preblast. 3/7. The agony at the County.”

As others on here have noted, something great about getting to lead is dealing with changing circumstances, and frequently at this time of year the changes are in the weather. I experienced this when I Qd at the Hurt last Saturday. I prepared the Weinke a few days ahead of time, before hearing forecasts forContinueContinue reading “Backblast – 2/16/19. The Hurt @ the Mutt”

You know the exercises. You can do the exercises. But can you do the exercises on time? Come to the Mutt tomorrow and find out with Aerobie!

Pax: Kilo, PK, Hot Wheels, Tony Malito, Pepperoni, Dynomite, McAfee, Meatball, Worm, SnowDay, Flounder, Escort, Starchild, Deep Dish, Aerobie (Q) This morning we had little of everything at Vets – some Fog on the approach, some treated surfaces once there, some untreated areas with icy spots, and a trip and tumble by one of ourContinueContinue reading “BackBlast: Feb. 1, 2019 – Chopper at Vets”

Gonna do some old stuff, gonna do some things new. It’s gonna kick our asses, but it’s still you v. you. SYITG- Aerobie

Thank you @Tammy Faye Baker and @Violet and your fellow members of River City United Methodist Church, for hosting F3 on Sunday, January 27. It was really neat to see one of our brothers – TFB – in action as the pastor of his flock. And it was also really neat to see one ofContinueContinue reading “Back Blast. 4th installment of 4 Saturday’s 4 Churches”

Pax in attendance: Porkchop Pew Pew Miyagi Aerobie When: January 18, 6 AM-8 AM Where: Wayside kitchen and dining area 1 – first hour (for residence in the drug and alcohol recovery program) then in kitchen and dining area 2 – 2nd hour (for homeless or others in need who are not in the program)ContinueContinue reading “BB, Wayside Christian Mission, Jan. 18, 2019”

By now, probably everybody has heard about this opportunity during the month of January. 4 Saturday’s-4 churches is a multi-denominational way for F3 members to share 3ndf in a highly impactful way by coming to church with other Pax, and for some including me, to get reenergized or recommitted about coming to church at theContinueContinue reading “Backblast – week 2 of 4 Saturday’s- 4 churches. St Aloysius”

Pax: Nino, Jitterbug (R), Drive Through (R), Lady Bird (R), Wapner, Gypsy, Mr. Cotter, Aerobie (Q). The rain held off/stopped for the most part during this work out! Still, the ground was wet, so T-claps to Nino for suggesting the move of the day- to the Gazebo during the ground portions. Disclaimer. Mosey to couponContinueContinue reading “Backblast #The Fog. Nov 24, 2018”

What’s on the menu for the Saturday after Thanksgiving? Core … cardio … arms … legs. SYITG @Poshlands.

Pax: PK, Shortstacks, Kilo, Huggies, Jitterbug (R), Tony Malito, Worm, Snow Day, Hot Wheels, Aerobie (Q). Start: overcast – but no rain. Disclaimer. Mosey, begin CoP. Merkins, grass grabbers, hillbilly squats. Mosey a little more, finish CoP. Isometric arm stretches (think, tennis forehand against partner resistance), merkin shoulder taps, imperial squat walkers. Grab coupons andContinueContinue reading “Backblast 11/9. The Chopper”

The calendar says November, and sure it’s getting colder in the gloom, but I’m not ready to let go of summer just yet. Come out to the Chopper (Veterans) Friday for a summer-themed beat down, Aerobie-style.

Pax: Kilo, Peekaboo, Flounder, PK, Tony Malito, Worm, SnowDay, Eastwood, Bob Ross, Vincent (R), Meatball, Drysdale, Crash, Aerobie (Q, YHC, etc.) Out the door at 5:09, temperature 79° humidity 74%. Stars very visible decorating the night sky. Regular socks, shoes, workout shorts, shirt, and wearing the hoo-rag blue/gray Air Force logo emblazoned bandanna. Mosey. Disclaimer.ContinueContinue reading “BackBlast- 8.29 the tank”

Looking forward to unveiling a new app to the Pax tomorrow – one that has not been used here before. It won’t make the work any easier, but it will make us more effective. SYITG

Some HIMs got together to discuss an outreach opportunity; the 2 we’ve done so far have been a good experience for helping others and for personal growth

Two weeks ago I (Aerobie)  found myself with over three hundred 16 oz. bottles of waters at the beginning of a July heat wave.  During a circle of trust, I asked for suggestions on meaningful ways these might be distributed to the homeless in Louisville.  I am awed by many great ideas that have beenContinueContinue reading “F3 outreach 3rd f in action”

Water was a big focus of the day.  Everyone stay hydrated and help others do the same. We started at 7 AM sharp. Began with a disclaimer and welcoming of 2FNG’s (Later received F3 names Watt and Fiona, welcome!) Pax included: PK Hot Wheels Pork Chop Iceman- R Abacus Retainer Wapner Brent Adams, FNG, F3ContinueContinue reading “Backblast #TheFog@Poshlands Aerobie VQ”