Author Archives: F3Lou-Vincent (Adam Roush)

Saturday 9/21 will be my 7 year postiversary. Well almost since it is officially not until 9/23, but close enough. Come on out and experience a variety of stuff. Bring a weight for some work on the tennis courts and plan on exploring the park as well. It will be run heavy but we willContinueContinue reading “Pre-Blast Vincent Q The Ruiner at The “O” 9/21/24″

It is Q school week and I have the honor of being able to impart some of my Q experience with the PAX. I have 108 Q’s under my belt since starting with F3. I remember my first Q like it was yesterday. Actually, the other 107 are a bit of a blur. Truth beContinueContinue reading “Vincent Q – Black Ops @ The Hawk’s Nest 12/5/23”

Hard to believe that F3 has been part of my routine for 6 years now. Like all, I go through periods of time where my attendance suffers. When that happens, I can feel that the balance in my life is just not quite right. Do you feel a little bit off these days? If so,ContinueContinue reading “Vincent – 6 yr. Postiversary Q @ The Chopper.”

If you have yet to make it out to the Hawk’s Nest tomorrow will be a great day to give it a try. We will do some running, along with a few other modes of movement throughout the morning. Bring a weight and a friend. SYITG Vincent.

Yep, tomorrow is the day I was delivered on this earth and there is no better way to celebrate than to Q in the gloom. I plan to pull some old tricks out of the bag and add some new ones as well. Bring a weight, running shoes, and be prepared to get Thunderstruck !!ContinueContinue reading “Pre-Blast Vincent B-Day Q @ the Chopper 7/14.”

One thing about Q’ing with an injury is that you can avoid movements which might slow the healing process. So tomorrow, don’t expect to do any running. That does not mean you will escape a good cardio workout. Bring a weight, an FNG and be ready for a high pace beatdown. SYITG!

It’s going to be a perfect week to post in the gloom. Clear skies and cool temps. Come on out to The Hawk’s Nest tomorrow for a smokin’ shoulder workout. We will do some cardio and core work as well. Bring a weight and a friend and be prepared to get “Thunderstruck” !!

Thursday morning might end up being the best gloom weather yet this spring. 60 degrees, clear and light winds. We had 10 post Tuesday morning in the storms so tomorrow could be huge! Come on out for a run heavy Vincent Q. Don’t worry, we will get in plenty of core as well. No couponsContinueContinue reading “Pre Blast Vincent Q. Black Ops @ the Hawk’s Nest 5/11/23 Cedar Creek Baptist 7709 Bardstown Rd.”

Tomorrow is Thurby so I know a lot of HIM’s are planning a day at the track enjoying mint Julep’s and other select beverages. Start your day early in the gloom at the Hawk’s Nest for a somewhat track themed work out. We will at least run in circles making left turns. Bring a couponContinueContinue reading “Vincent Q- BlackOps @ The Hawk’s Nest 5/4/23. 7709 Bardstown Rd.”

Tomorrow looks like a great day for a field trip. Come on out to the newest F3 Lou Black Ops AO for a test ride and bring a friend. Bring a weight of choice and plan to lift a little, move a little, sweat a lot and get better. Cedar Creek Baptist at 7709 BardstownContinueContinue reading “Pre-Blast – Vincent Q – BlackOps @ The Hawk’s Nest. 4/27/23”

“The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership” Tomorrow morning we will do just that as we kick off Cedar Creek Baptist as a new F3 location with workouts on Tuesdays and Thursdays. The church is just south of Gene SnyderContinueContinue reading “Pre-Blast Vincent Q @ Cedar Creek Baptist – B.O. 4/11/23”

Come on out to the VET Wednesday morning for a Vincent Q! Bring a weight of choice and be ready for a mix of everything. SYITG!

Apparently it’s Respect week so this OG has the Q at the O tomorrow morning. So appropriate that the O is the oldest site for F3 Louisville. Bring a weight and re ready to get after it. We will do plenty of moving to stay warm. SYITG Vincent.

It may or may not be raining in the morning but it will not be cold. I have a Wienke for wet and dry. Don’t worry about the conditions, just come out and be ready to work! Bring a weight if choice. SYITG

Come on out to the Vet tomorrow for a little variety work out. No coupons needed. Just your running shoes and be ready to roll!! SYITG Vincent.

See Pre-blast for 9/23 Vincent Q @ the Chopper 🙂

Tomorrow will be an Epic morning at the Vet. It will be the 5 year anniversary of my first post in the gloom. It will also be my 628th post and 75th Q. I don’t have anything new or special planned. Just an easy/not so easy ladder. Bring a coupon and be ready to getContinueContinue reading “Vincent – 5 Yr. Postiversary @ the Chopper Vets Park 9/23”

Calling on all of you OG’s. It is time to make your return to the gloom, @Mayberry, @Nugget, @Red Roof, @TRUMP, @Cutlass, @Captian Insane-o, @Face…….. And there are many more. Come on out tomorrow morning to the place where it all started, The “O”. No coupons needed and be ready to tour some old favoriteContinueContinue reading “Vincent Q – The Ruiner @ the “O” 8/27″

Vincent has the Q tomorrow. Come out and start your Friday off Right! Bring a coupon and be ready to work!

I have the Q tomorrow at the Tank and it will be a perfect morning to get in some running. No coupon necessary, just a little 4 corner action. SYITG Vincent.

If you have never posted at the “O” come on out tomorrow and get the lay of the land prior to the next Convergence! If you are a regular, then I will expect to see you as well. No coupons needed. We will hit several spots in and around the park. It will be aContinueContinue reading “Vincent Q – The Ruiner @ the O. 4/2”

I have the Q Friday morning at the Chopper. Come out and start your day off the Vincent way. Bring a coupon and a Can Do attitude. We will do some Thabata, a little running and as usual – some core work. Be ready to get Thunderstruck!!

It’s going to be a perfect fall Friday morning tomorrow. Come on out to the Chopper for an intense weight/cardio and yes core workout. Bring a weight and a “Will Do Attitude” and we will get after it!! SYITG

I have the Q Saturday morning at the “O”. I am not finished planning my wienke yet but I do know you will need running shoes. You will not need a coupon and plan on doing some exploring. See you in the gloom !!

I am a late stand-in as the Q at the Chopper tomorrow. It will be a good mix of my past Q’s with a new twist. Bring a coupon, plate or weight of choice and be ready to get after it!! SYITG

I have the Q at the Chopper Friday morning. It won’t be anything unusual. Regular exercises but the pace will be full go. Bring a coupon or plate and be ready to work!! SYITG

I have the Q tomorrow so I will have to get up and moving. Bring a coupon or plate. There will not be a lot of running but there will still be plenty of cardio. SYITG

It has been a busy several weeks and I have not been out in the gloom very much lately. One way to remedy that – sign up to Q. Tomorrow morning will be ideal for starting off the weekend. Bring a coupon, plate or sand bag and plan on a good mix of core, cardioContinueContinue reading “Pre-Blast – 4/9 Vincent Q @ the Chopper.”

Due to a little miss-communication there was no Q at the Bag of Wrenches this morning. Soooo, I took it. 9 PAX got better this morning. Violet, Handbook, Russticulous, Flo-Jo, No Nuts, Tammy Faye Baker, Nan Moore and Jitterbug ran a bunch if suicides this morning. We moseyed to the tennis courts for COP whichContinueContinue reading “Back Blast – Vincent Q B.O.W 1/19”