Author Archives: F3Lou-Vincent (Adam Roush)

One of our most solid PAX members – StarChild is not quite 100% thanks to an ailing back.  Therefore, I have offered to take the Q on Wednesday at the Tank!  I can promise you we will not do 100 SSH’s.    There may be running, there may be planking and there will be some nutritionContinueContinue reading “Vincent Q – The Tank @ Veteran’s Park 12/19/18.”

4 PAX members showed up and showed out for a Monday AM beatdown to shake off the weekend Holiday Party hang over.  Tron, Trump, DiGiorno and Plumb Bob made it to the gloom for a Vincent special. We started with a mosey around to the tennis courts for some warm-up COP.  Grass grabbers, SSH’s, Merkins,ContinueContinue reading “Black Ops @ the “O” with Jack Webb. 12/17/18″

One out and work off the weekend Christmas parties you attended. We will do some running along with Jack Webb and his friends. SYITG Vincent

If you read the pre-blast you know that Saturday’s Christmas Letter post was Violet’s VQ.  How does the Christmas Letter work as a Q you may ask?  Well, keep reading for the details.   PAX – POPE!, Gillespie, OJ, Tammy Faye Baker, Trump, Wham!, Wylie (DR from N.C.), Viloet – VQ and Vincent co Q.ContinueContinue reading “Back Blast -Violet @ the Ruiner 12/8”

The Holiday season is upon us!!  Lost in the shuffle of shopping, wrapping, decorating and Christmas parties was the announcement of this year’s Golden Globe nominations.  An up and coming star in the ranks of the F3 PAX, Violet is making his Q debut on Saturday.  Early reviews are off the charts and Violet isContinueContinue reading “Violet – VQ @theRuiner 12/8”

Audible!!  I felt like I had a good Wienke planned for Saturday. Fast paced and challenging but fair and would keep the group together.  I rolled in at 6:50 and planted the flag.  Shortly thereafter cars started rolling in.  Didn’t recognize the first guy, or the second, or the third…   Finally, Buschhhhh showed upContinueContinue reading “BBlast The Ruiner @ the “O””

It is fantastic to see how F3 Louisville has grown.  We have multiple new sites and dozens of HIM’s getting better every day.  We’ve all met a lot of new people and have  been exposed to what I consider to be nothing but positive influences. That being said, every once in a while it’s goodContinueContinue reading “Pre Blast. Vincent Q at the O #Ruiner”

If you read the pre-blast, I planned a (loosely based) basketball themed workout.  I did not come with an O.J. stack of facts, just a timer and my Wienke. PAX – Gepetto, Glen Ross, Seabass (strong getting up on a Monday when school is out), Nugget, Buschhhhh, Fergie and Q – Vincent. Took the shortContinueContinue reading “Back Blast – Black Ops @ the “O” 11/12″

Basketball season is upon us. Modern basketball uses a shot clock, old school b-ball utilized the four corner offense. Monday morning we will use both.

After volunteering to Q the Tank on Wed AM, I decided to go to the archives and pull out my very first Q from the O.  I expected an entirely new group of PAX to experience the Wienke and that was the case. PAX Snowday, Meatball, Tony Malito, Aerobie, Flounder, Carlose’, Runway, Launch Pad andContinueContinue reading “Back Blast the Tank – Vincent Q”

Looking forward to Q’ing the TANK tomorrow!!  I am going to reach way back in time and repeat my very first Q.  For those interested you can look back in the archives and see what’s in store.  Otherwise, just bring gloves and be ready to work.  SYITG

It was hot this morning.  It was muggy this morning.  10 HIM’s showed up for a black ops workout at the “O”, in the soup, and all are better for it.  PED, Pork Chop, Grinder, Daddy’s Girl, Glen Ross, Sump Pump, Geppetto, Plumb Bob, Scuba Steve and Vincent (Q) slung sweat all over Seneca today.ContinueContinue reading “BackBlast – Black Ops at the “O”. Vincent Q”

Going to happy hour after work or the game tonight?  Planning on watching the CATS on Saturday?  Sunday cookout with some frosty beverages??  Well, if you want to work of your weekend cheat days, join me Monday at the “O” for payment.  We will do a little bit of running…. and a lot of CoreContinueContinue reading “BlackOps@the”O” 10/8 Vincent-Q”

A little late on the back blast but that does not detract  from the work that was completed on Saturday by 12 HIMs.   Cutlass and YHC co-Q’d a Saturday beat-down.  Cutlass led the first 30 minutes while I covered the back half.  The following PAX accepted the challenge on Saturday: Seabass, Nugget, Duplo, AntContinueContinue reading “BBlast – the Ruiner @the”O””

I am a week away from my 1 year Postiversary but I am out of town that day so I am celebrating it early.  One thing I have not done yet in F3 is a co-Q.  Cutlass has graciously agreed to join me tomorrow and split up a 60 minute beat down.   Between theContinueContinue reading “PreBlast “the Ruiner” at the O 9/15. Co-Q’s Cutlass and Vincent”

YHC was running a tight schedule Saturday morning.  I had to pick up some props for the workout and Seneca was the place to be.  Parking spots were not to be found so I had to work down a side street for a spot.  Luckily, Glenn Ross was there to lend a hand.  At 6:59ContinueContinue reading “BB – Jack Webb@theRuiner”

YHC is still nursing a bad wheel and it is getting quite frustrating.  Not to worry though.  Jack Webb has graciously agreed to step in an Q at the O-Riginal Saturday AM.  There will be no running but you will not be standing still.  What can you do in a circle for 60 minutes?  ComeContinueContinue reading “PreBlast – TheRuiner @ the “O””

It had been a while since I led a Saturday Q so when Red Roof mentioned needing one for this past Saturday I jumped at the chance.  This may have been against my better judgement though as I had a 27 hole golf event to play in Saturday after the Post.  Hence, the late BB. ContinueContinue reading “BackBlast – The Ruiner Sat. 6/30”

I am looking forward to a steamy Saturday morning walk in the park.  We will explore a couple different areas, sling some coupons, work on your core and might even do a little yogging.  Bring some H2O and be ready to sweat !!  It will be fun, hard, more fun and you will get better!!ContinueContinue reading “PreBlast – the Ruiner 6/30”

When it comes to describing Friday night’s event, there are numerous options that can be used.  The word I like best is Success!   I think we hit all 3 F’s right on the head.  3 hours of rucking (first F), mumble chatter with individuals you may not have known very well while rucking andContinueContinue reading “BackBlast – Capture the Flag Ruck, TEAM #3”

If you read my pre-blast you will recall we were going to do some core work today.  15 PAX made it to the Tank this morning including 2 FNG’s (Gangplank and Purnell) and I don’t think they were disappointed!  OJ, Kilo, Bob Ross (left the plushness of the Posh), Flounder, Tony Malito, Peek-a-boo, Cutlass, Wham,ContinueContinue reading “BBlast “The Tank” 6/16/18″

I am looking forward to my first Q at the Tank!  In fact, I’m heading that way after work for a little old fashioned Recon.  The Wienke is almost complete and  I want to make sure I’m using the best parts of the park.  What to expect?  Core, core and more core.  Some might evenContinueContinue reading “PreBlast “The TANK” 6/13/18″

For those who read the Pre-Blast you will recall that YHC had a golf match on Saturday so the HURT beatdown would not involve a lot of upper body exercises.  12 PAX came out on a slightly warm yet still beautiful Saturday morning, all to get better.  Sump Pump, Backdraft, Noxema Jackson, Gepetto, Wham-O, GlenContinueContinue reading “Back Blast ” The Hurt” 5/12/18″

During the announcements after Zima’s beatdown this morning, DiGornio mentioned the Hurt needs a Q for Saturday.  Well, who better Q the HURT than yours truly.   I am sure curiosity has the best of you and you are dying to know what to expect on Saturday?  The only hint I can give you isContinueContinue reading “PreBlast #TheHURT 5/12/18”

It was a beautiful morning in the Gloom and it was good to see that a few of the 22 PAX had read the PB and were ready for the 2 easy  Derby trivia questions.   PAX present – Mayberry, Shiplap, Road Trip (side note – Road Trip has made it to the Ville numerousContinueContinue reading “BB “Temple of Gloom” @the O 5/3″

It’s Derby week in the Ville and activities are ramping up! Tomorrow will be no different for those who make it out into the Gloom.  2 easy trivia questions will be the answer to Thursday’s Derby fun workout.   #1.  How long is the Kentucky Derby and #2.  What # is this year’s “Running ofContinueContinue reading “Pre-Blast 5/3/18 “Temple of Gloom””

8 PAX braved the April snow and made it out to the “O” for a Ruiner beat down on Saturday.  T-claps to Piggy for bringing two FNG’s out on a less than ideal morning.  Red Roof, Cutlass, Gillespie, Nickelback, Piggy, The Lamb, Cold War and Vincent made up the PAX.  I have to admit thatContinueContinue reading “Back Blast – The Ruiner 4/7/18”

Fresh off of an abbreviated beach vacation I am back to the tundra of the north to lead a Saturday beat down.  Thanks to a bum wheel there will be very little running tomorrow.  That doesn’t mean we won’t be busy.  Plan on lots of coupons, merkins, burbees and even a surprise or two.  SYITG

First my apologies for the delay sending this. I broke lots of F3 protocol with this one. 6 spring break HIM’s made it to a Monday AM Vincent resort / beach beatdown. Diablo, Iceman(R), Double Down(R), Forced Close and FNG Jitterbug(R) sweated out the last of the previous nights alchohol to prep for a newContinueContinue reading “BackBlast – Silver Dunes Destin 4/2/18”

4 PAX showed up on a clear, slightly breezy morning to log a few training miles.  Buschhhhh, Little Jerry, Old Bay and Vincent put in 5.2 miles under the morning sunrise.  T-Claps to Little Jerry for his performance at Saturday’s 10k race downtown.  12th out of 150 in his age group, running an average paceContinueContinue reading “BackBlast – Sunday Runday 3/25 @ the “O””