Author Archives: F3Lou-Vincent (Adam Roush)

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 getContinue 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 favoriteContinue 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 aContinue 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, cardioContinue 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 whichContinue reading “Back Blast – Vincent Q B.O.W 1/19”

Tony Malito left Bunghole in great shape as he took over the site Q responsibilities for the Chopper – no one on the schedule. Therefore I am taking Friday the 18th and running back the Q I led at the Mutt a few weeks ago. No coupons needed – be ready to climb the ladderContinue reading “Vincent Q – The Chopper @ the VET 12/18/20”

I volunteered to Q the Blender yesterday and then checked the forecast later. Rain. We lucked out and the rain had moved through just leaving wet pavement. Others must have checked the hour by hour because 9 joined me for the Post – Glen Ross, Buschhhh, Ball Boy, Tiger, Motor Boat, Old Bay, Violet, PlumbContinue reading “Vincent Q – 11/11/20 The Blender @ The Mutt – Back-blast.”

I volunteered to take the Blender this morning when Backdraft said it was not covered and he had to work. Then I found out it might be wet. Not to worry, it will not be cold. We will do a lot of moving in a You vs You format. Laps and stations, laps and station,Continue reading “Vincent Q – The Blender @ The Mutt 11/11/20”

It was a perfect Friday morning – clear skies and 62 degrees. 21 PAX members (see Attendance) agreed and joined me for a Thabata / Core based Wienke. I arrived at the Chopper a little early even though setup was minimal and several cars were already in the lot. And they kept coming! My intentionContinue reading “Back-Blast – Vincent Q the Chopper”

Start your Friday off right with a Vincent Q at the Chopper. Bring a coupon or weight and be ready to roll! It will be a thabata style workout with some signature Vincent Core work. It will be light on running but will still get your heart pumping. SYITG Vincent.

For anyone that can help we are setting up tables/tents at St Mathews Baptist Church for breakfast after the convergence. I will lead a workout starting at 6:30 AM. They are opening up the church at 7:30 and Panera is delivering food at 7:45 AM. The workout will be cardio, core and we will utilizeContinue reading “Black Ops @ St Mathews Baptist Sat 10/10 6:30 AM”

It was a perfect morning to workout and I was glad to lead the 13 PAX (see attendance report) that joined me for a Vincent Q. It’s been a long 9 days for me and I needed to vent a little so Q’ing was the perfect opportunity. First I want to thank all of theContinue reading “Backblast – The Tank 9/23 – Vincent”

It’s going to be a perfect morning tomorrow for a Vincent Q. Bring a coupon or a plate and be ready to go. We are gonna work from head to toe! SYITG Vincent.

Come on out to the Temple of Gloom tomorrow morning for a Vincent Q.  I have done a boat load of burpees the last two days so you won’t have to worry doing any tomorrow.  You also will not need a coupon tomorrow.  We will do some basic exercises, running and as always, core work. Continue reading “Vincent -Q T.O.G @ the “O” 8/6/20″

I could not sleep last night.  I woke up at 2:15 and tossed and turned until the alarm went off at 5AM. It was not due to “Q” anticipation, I have Q’d enough to not even think about it.  It was not because of B-day anticipation either.  Lord knows I have had plenty of themContinue reading “BB – Vincent B-day Q @ the Rooster.”

Tomorrow is the anniversary of my birth.  What better way to celebrate than to come out to the Rooster and run through my VQ.  It’s been a long time since that work out was used.  It’s old… just like me.  We will be using coupons but will stay 6′ apart.   Bring your own orContinue reading “PreBlast – Vincent B-day Q@ the Rooster 7/14”

Friday starts the weekend.   The Chopper starts your Friday.  Come out to the VET for a Vincent Q.  If you have a coupon or weight plate bring it.  We will push/pull, up/down and back and forth tomorrow morning.  SYITG – Vincent.