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PB- The Agony 7/15/21 – Meter Maid 50th Q

Airplane was originally scheduled to Q but has to be on the road to Lexington early. I quickly scooped up the Q that will be my 50th. Sorry no pizza or pizza boxes will be present. Bring coupons and gloves are recommended.

It will be a you vs you workout. SYITG!

-Meter Maid

Back Blast – F3 and BMR Convergence – 07/24/2021!

The first of what is hopefully many opportunities to converge with Black Men Run in the Louisville area is complete. The weather was beautiful, the location was perfect, the mumblechatter was high, and the encouragement during the workout was strong to quite strong.

We started the day off with a pre-ruck, led by Handbook – starting at the base of the Big Four Bridge. The BMR Captain, now known within the gloom of F3 as Maraschino, rolled in and the excitement was evident in his eyes. Other PAX for the ruck:

  • Captain Crunchberry
  • Virginia Slims
  • Timeshare
  • Motor Boat
  • Sump Pump
  • Meter Maid
  • YNot
  • Tenderfoot
  • McAfee
  • Snowman
  • Maraschino [FNG – welcome!], who is the BMR Captain
  • Jolly Rancher
  • Handbook (Q)

Maraschino had already met a few PAX [which means a man that is a member of F3] in the parking lot and rolled in eager and ready for some weight. At this point, we all learned he is a certified drone pilot and had a bag with the hardware to take with him on the ruck – so we knew it was going to be a good day.

Another great story about the ruck is YNot. What a story about this guy…randomly shows up to Seneca Park to work out by himself, but then ran into Big Bird in the parking lot who immediately put the head lock on him to join us. He had no idea what he was getting in to – but he’s drinking the Kool-Aid. So much that he did the monthly ruck this month after borrowing a ruck from a PAX and then made the leap to purchase his own ruck sack from GORUCK. But, he’s not 100% yet – so, when I noticed the tag on the zipper, he made sure to make sure I knew to leave it alone so he can return it if he wants! Classic. YNot is still out there answering the questions of “do you want to join us?” with the proverbial “why not!” answer! Love it.

We set out across the bridge and Handbook took us on a scenic tour of downtown Jeffersonville. About half of the way through, Maraschino brought out his drone and was showing his skills. After the rest of the workout, he sent me the video – editing it while in his car on the way home I guess. I’m sure it’s legal…it’s not texting, right? Awesome stuff.

We got in our 3.5 miles and back to the flags for the bootcamp portion of the work. Here, we were met with several more PAX — all in we had 36 PAX, which was great for a BlackOps.

The following showed up for the full bootcamp workout:

  • Tenderfoot
  • Diablo
  • Snowman
  • Jitterbug
  • YNot
  • Boss Hog
  • Dauber
  • PK
  • Captain Crunchberry
  • Cratchit
  • Subprime
  • Tidwell
  • Timeshare
  • Le Pew
  • DeVitto
  • Big Bird
  • Bulletin
  • Nice and Slow
  • Ladybird
  • McAfee
  • Old Bay
  • Handbook
  • Schotzie
  • Fertile Myrtle
  • Virginia Slims
  • Yankovic
  • Maraschino [FNG]
  • Meter Maid
  • Fergie
  • Abacus
  • Motor Boat
  • Sump Pump
  • Viking
  • Banana Bread
  • Jewel
  • Jolly Rancher (Q)

Time was called and disclaimers were provided.

COP [“Circle of Pain”]:

  • Side Straddle Hops
  • Downward Dog + Runners Stretches
  • Grass Grabbers
  • Toy Soldiers
  • Copperhead Squats

All nice and warm, we then set out for a small mosey over to the Lincoln Amphitheater – just west of the Big Four Bridge. Here, I told the PAX to partner up – hopefully finding a man that you don’t normally work out with.

Thang 1 – Dora:

Goal was that partner 1 works out at the statue of Abraham Lincoln while the other partner box jumps up the amphitheater and then runs up to the light pole and back…I’d guess it’s a tenth of a mile up.

While your partner ran, you did a cumulative combined rep count of the following:

  • 50 – Merkins [aka, push-ups]
  • 100 – Big Boy Sit-Ups
  • 150 – Squats

After this was completed, we then set out back towards the flag and took advantage of the concrete area overlooking the river.

Thang 2 – 11s:

Unfortunately, the space was a bit small – partly because PAX of F3 have no idea how to HC [“hard commit”] that they’ll show up to the workout. I guess it’s a good thing in the end to have everyone there, but logistically made it a bit more difficult. Nevertheless, we started on one side with T-merkins and ran to the other side for jump squats. The goal was that you started with 10 T-merkins and then run down for 1 jump squat and then back. Then next time it was 9 T-merkins and then run down for 2 jump squats and back; then 8 and 3; etc. all the way until you got to 1 T-merkin and 10 jump squats.

Unfortunately, we had to cut this one a little bit short due to time – but a few beasts did get finished. Excellent work.

Thang 3 – Captain Cherry Run:

I then turned it over to Captain Cherry of BMR – who again is now known as F3 Maraschino. He noted that it was about a 0.5 mile lap to waterfront and back – so he thought we could do that real quick. Or, if you were feeling froggy, you could do it twice.

See, the problem is there is no way that lap is only 0.5 mile. I can attest to this as well as the other 35 PAX present. Needless to say, a few folks made quick work and did end up with two laps – however, a few Clydesdales and I just did one lap and started setting up the 2nd F component of the day [the fellowship].

Time was then called.

COT [“Circle of Trust”]:

Countarama, namearama, naming our FNG [welcome again, Maraschino!], announcements and intentions.

I am always incredibly humbled by the men of this group. Not only do you always run circles around me at the workout physically, but you do this in the community as well – each of you making a difference in your own way. Whether it’s combating sex trafficking and raising money for organizations supporting women who have been removed from those situations, supporting an F3 brother through donations to Colorectal Cancer Research in honor of his battle, scheduling some fellowship together and hosting about 100 men and their families to your farm for a Fall Festival, and many, many more.

This thing is special.

This thing is unique.

This thing is thriving.

And we’re excited about the opportunities to partner together with BMR in the future to impact more men of Louisville.

Freed to lead men. Step up and go get you some!

Jolly Rancher out!

BackBlast – The Blender at The Mutt – 7.28.21 Random Q Week

I’m extremely honored and humbled to be a part of the Leadership Council for F3 Louisville. Yesterday we had our monthly lunch to discuss all things F3. During that conversation, I was inspired to post at the Mutt to bask in all it’s Mutt-ness, mumblechatter and all. It has you know, been the most consistent and most attended AO for the last several weeks/ months.

NOT TODAY. Extreme Sad Face. But at least I got to see my old buddy Larry Flynt!
PAX
Larry Flynt
Glen Ross
Harry Carry
Bloody Mary
Peeping Tom
Motor Boat
Jewel – QIC

0530 and 5 of the 7 PAX were there… true Mutt fashion and 0532 we are ready to spin the wheel. #4…Me. Glen Ross didn’t like that and spun again, #4 again. He resigned himself to a Garden party.
COP
SSH x 20
Toy Soldiers x 15
Abe Vigodas x 15
Merkins w/ holds x 15
Downward Dog/ Runners stretches

Thang – go grab coupons and dodge the FIA ladies
Waterfall sets 20 reps, 15reps, 10reps, 5 Reps. After each rep set, run down and back.
Curls
T-merkins
Bent-over rows
Squats
Derkins
Wheezy Jefferson’s
Somewhere here Larry Flynt if the PAX had pissed me off… my heart grew at least 1.5 times. That means it’s a good one.
Instead of the moseying back on the last one, we lunged walk back to the coupons. Put those back, and circled for Mary.

Appreciated the opportunity to lead this morning amongst some familiar and not so familiar faces. That’s what this is all about.

Whether it’s a random opportunity, or one I expected, I am humbled and honored to lead any number of the men of F3 Louisville. Thank you.

SYITG – Jewel

BB-7.28.21-Abyss: Kitty Litter Random Q

After casting lots and rolling dice to determine who’d get to Q, six pax were woken up to a horrific looking Winkie stashed in KL’s trunk. So gangly was the workout line-up that we (KL) had to call multiple audibles throughout. In other words, we ALL had to “modify as necessary”. Turns out that kicking it off with 175 burpees isn’t that popular…even with Dora partnering.

I believe we ended up running around a lot, lifting some heavy stuff (including ourselves), and leaving a trail of sweat, blood, and tears. Okay, no “blood” that I know of, but it sounds more bad-ass like that. The HIMs got more HI this morning…always accelerating.

BB The Foundry @ The County 7-28-2021 Random Q Week

I set out the white board, battle ropes and speaker and headed back to the basketball goals as the PAX gathered. 5:30 came with 6 HIMs ready to go so we did the randomizer and Dauber was the winner of the Q….but then Holy Roller arrived and we re-ran the draw and Hardwood was chosen….then Bootlegger rolled in after being stopped by 2 trains and we hit the randomizer a 3rd time and boom, Hardwood again. It was meant to be.

I sent Hardwood to the board with his dry erase marker and then I led COP which was SSH x20, downward dog & runners stretch, 15 Merkins, Michael Phelps, and ended with Air Presses that I completely butchered the count so Dauber just started saying random numbers until I called halt.

The PAX then took their coupons down to the board to see what Hardwood had cooked up. Well this turned out to be his VQ and the board had “10 Merkins” written down. We realized that may not take up the rest of the time so he pivoted to a 4 corners routine around the back lot starting with 20 reps of the following exercises: Merkins, Big Boys, Burpees, and Curls with a short lunge walk thrown in. We would reduce reps each round 15-10-5. I got some good tunes rolling and we went to work.

Once that was finished, we moved on to a set of 11s with Overhead presses and Rows with a rifle carry or farmer carry of the coupon between stations.

A few minutes of mary with the runners consisting of Flutter Kicks and Box Cutters closed us out and we circled up.

Announcements for the F3 v 3 basketball tourney and support for the fight against sex trafficking through the tough mudder guys this weekend.

Intentions for Little Jerry, Holy Roller, and Husky and Hardwood led us out in prayer. Today enforces the idea that you don’t need a plan or complicated weinke to lead these men and work hard. Great job Hardwood for stepping up and great Q.

Brown Water

BB The Loco at the County 7/27/21 Random Q week

I loaded up my truck with all of my best Q gear (cones, winke board, bluetooth speaker, coupons) and hit the highway from J Town. My goal was to have everything avaliable that any given random Q could use on the fly. Also downloaded a random number generator the night before. Everything was in place for random Q week, it was all going to be so random. After a mosey and random COP, we did a quick count off, then I drew my own number on the RNG.

I came pretty prepared but never expected to be the random Q. Luckily I had an old WO written on the Winke board from my last Q at Vets. So with minor modifications that made things pretty easy.

We Started off each round with 50 reps, a Hill repeat, a lap around the school, then 25 dips. The only thing that changed each round was the 50 rep exercise. (Merkins, Squats, Over Head Press, Big Boys, Man Makers x20)

Kept it pretty simple but those usually tend to be some of the tougher WOs in my experience.

Pax in Attendance were:


Harbaugh
Jolly Rancher
Jerry Maguire (R)
Kitty Litter
Big Bird
F Stop
Lady Bird (R)
Wiskers
Brown Water
Wildflower
Double Down (R)
Viking
Boot Legger
Bushwood
Crockpot
Hush Puppy (Q)

We circled up for nor, cor, intentions and BOM. I hit the wrong button on my phone for name O rama and just took random pictures insted of the usual video. So I then had to call Pelican to help me recall all 16 pax by memory. Good times.

Random Q day is in the books at the Loco. Thanks Gentlemen!

Pup

7.23.2021 Back Blast-The Defender @The Patriot

0525 and as one rolls into town at zero dark thirty you’ll find downtown LaGrange lit up with the ambient glow of subtle orange lights in a city just beginning to wake up. There were workers already getting after it watering plants, cleaning up and putting their spit shine touch on it to keep Boss Hog pleased and comforted to know that passers by would appreciate the beauty of a town fresh out of Mayberry. Close your eyes, envision a slice of heaven, breathe in the smell of fresh air, thankful that the smell isn’t that of The County where the smell of ripe garbage and used chicken grease still looms from the remnants of the church picnic from the week prior. AND…It’s Friday!!! Yup, it’s going to be a good day! I would make it my duty to do a little exploration ITG and bring these PAX with me:

Hardley, Refi, Focker, Swag, Boss Hog (R,R) Ruby (R), Shadtree, BigBird (QIC)

Disclaimer was given and…Slaughter Start-5 Boyos oyo. Mosey to the corner of the courthouse…5 boyos. Mosey to the next corner…5 boyos….bring it back to Colonel William Oldham for 5 more burpees. Good warm up boys!!

COP: SSH with half at double time. Abe Vagodas, Grass Grabbers, Runners Stretch RoL and RR, bring the leg through and sit on it for Pigeon Stretch. Rinse and repeat-o but with er’y thing on the Left. 5 inchworms OYO with a Merkin at the plank.

Next Thang; Mosey down S 1st St and hang a R down Yager Ave and then hang a L behind the Long John Silvers for….Tabata…

Tabata: 20 seconds on 10 seconds off for 8 rounds… Thunderstruck in the background putting in some Mountain Climber work.

Recover and saunter over to Heartbreak Hill for a little Native American Run up the thief of souls to the upper lot where we would catch our breath, saunter to the lower lot and get in The Thang.

The Thang: 11’s with Merkins and Jump Squats.

Mosey back to The Colonel to bring it full circle….er, um square and try to get in a Jack Webb of 1 box jump to 4 dips. YHC would get about half way through. Focker and Ruby said they were right at finish when time was called for some Mary. Sorry fellas…ya’ll’s beasts anyway…speaking of Ruby, he wore the most fantastic shirt that he claims was just accidental that he woke up in. But when you wear a shirt that says, “Don’t Pho-get the Siracha,” there’s nothing accidental…But rest assured, Ruby brought the spicy!

Little time for some Mary: Bird: Scissors, Ruby: Australian Snow Angels, Shadetree: burpees for Holy Roller and Swag: LBCs…time was called.

Circled up for COR, NOR & COT. Made some announcements and said some intentions. Thanked the Sky Q for the prospect of another day. Asked that he let our victories be others’ inspiration and that we may be a light to those that are in the darkness. Closed out with an Our Father.

Thanks my dudes for making it out!!

Until next time…

BigBird

Backblast from 7/27 Planetarium @Boondocks;

It was a beautiful morning, and I came to the Boondocks equipped with my handy D20. We counted off and then I rolled the die to find out who would get to take the lead on the workout. Lucky me? More like, lucky them!

PAX:

Le Pew
Bulletin (R)
Skull
Holy Roller (R)
Swag
Flex Seal
Yankovich (R)
Virginia Slims
Devitto
Honey Do
Boss Hog (R)
Giselle
Cochran (Random Q)

We started with a mosey so I could think up a workout, and converged by the concession stand, which apparently is out of pretzels AND fountain drinks (concede defeat, concession stand). Warmed up with some Good Mornings, SSH, Downward Dog stretches, and Toy Soldiers.

THANG 1 — Partnered up for Dora. Had to hit rep totals of 150 merkins, 200 squats, 250 calf raises, and 300 air presses. The end was great. It looked like we were tearing up the club in unison.

Moseyed back to the flags, and then I mixed in some PT with wind sprints x3. Mystery playlist randomized to the Mortal Kombat soundtrack, so we were all winners there. Finished up with some Mary and a little extra stretching for good measure (Devitto-approved).

COT with announcements and intentions, and we otherwise landed the plane uneventfully.

Fantastic work by the PAX, and I’m looking forward to attending more Random Q events this week.

Back-Blast – The Cliffs @ The Garden – 7.20.21

Nino had something come up and I hadn’t Q’d in while so I jumped at the opportunity to cover for him when asked. I wanted to keep the workout simple but effective. I also wanted to give the PAX an opportunity to focus on form instead rep count.

We ran a Dora set on the Hill of Stolen Souls but instead of the partners combining for a total number of reps, each PAX worked the rep count at their own pace focusing on form.

Here is a more detailed description of what we did:

Warm-up – run up Baptizer with Bernie half way up to the top. COP – 25 x SSH, 15 x Grass Grabbers, Downward Dog each leg, 20 Merkins and 20 Boyos. Run to the bottom of the HOSS.

Dora Set:

P1 – Run to speed bumps on HOSS – Merkins until failure

P2 – Burpee block jump overs – max until P1 returns – once you hit failure walking Merkins – 5 one way, 5 back the other way

Once both PAX finished these:

P1 – Run HOSS – Overhead Press to failure

P2 – Coupon Squats – Walking Merkins upon failure

3rd set:

P1 – Run HOSS – Curls until failure

P2 – Lunges – WM’s upon failure

4th Set:

P1 – Run Hoss – Curl Press until failure

P2 – In/Out Squats – WM’s upon failure

Once we finished this we completed a 1 lap Indian run around the campus back to the HOSS where we finished w/ plyometrics and Mary

30 second coupon squat jumps, 30 second alternating jump lunges, 30 second Merkins with a clap

Flutter Kicks, Freddie Mercuries, Airplane and Bow Pose for lower back

Loved being out there and leading. Looking forward to next time.

-Catfish

PB 7/27/21 The Loco at the County – Random Q

Summer is in full swing which means it’s time for random Q week in Louisville F3. All PAX are welcome, no need for any past Qing experience!

We will randomly choose our Q from the PAX in attendance with a drawing. Random Q week is a great opportunity to get out and support your F3 brothers in all levels of gloom related experience. The Q could be a seasoned Vet or a relatively new PAX. Either way we come ready to work and we will get mo betta.

I will provide cones, a Winke Board and a Bluetooth Speaker. The Q can use all of them or none of them!

Excited to see who the Q will be? Come join us at the Coutny and we will all find out together!

Hush Puppy

BB 7.26.21 The Incubator @ Poshland

Random Q is underway and to the misfortune of the Pax of the Incubator….I got the Q. I honestly was planning on skipping this morning until Buzzsaw hit me up last night, so it is his fault! The result, a series of bad ideas….

PAX: Jewel, Jitterbug (R), Buzzsaw, Schotzie, Fertile Myrtle, Dynomite! (Q)

COP ( lead by Jewel)

SSH IC 20X, Toy Soldiers IC 15X, runner stretch (down dog, rr, ll, etc), merkins with holds.

The bad ideas: This Q just evolved as we went on. My goal in creating a Q is trying to hit all the muscle groups. The OG Glaucoma always did a great job of this and I try to model most of my Q’s off that.

Thang 1: runs

I had the PAX line up in two groups of 3 at the stop sign and do a series of runs down to the end of the parking lot and mosey back…waterfall style.

Sprint, Karaoke, Mario, Broad Jump, Bernie sanders, and one last Sprint.

Now that the heart rate was up…time to get to work.

Thang 2: 11’s with Bear Crawl/Crawl Bear

We did 10 Carolina Dry docks at one end of a parking space, Bear Crawled to the other side of parking lot for 1 merkin and Crawl Bear back. Rinse and repeat until you have 1 CDD and 10 Merkins. This was a ton of shoulders and the pax worked up a sweat with this one!

Thang 3: Off to work some legs

10 Box jumps on ledge followed by some high knees to the second light post and mosey back for 11 box jumps, high knees, rinse and repeat until you get to 15 box jumps.

I let the PAX have a rest by doing a mosey around the parking lot back to the flag.

Thang 4: Jack Webbs: Burpees/Mountain climbers

We started out doing the mountain climbers IC but after the 4 round of 20 MC IC, I made the decision to switch to single count…Mercy!

Finally, we had about 5 mins left and we finished with some Mary.

LBC IC 15X, Gas Pumps IC 15X, Flutter kicks IC 20X, Pickle Pounders IC 10X with 30 Sec hold plank and then 10X more IC.

We finished by circling up and doing Count, name, announcements, intentions, and finished with a Ball of man.

Dyno

7.24.21: Bayside BO: Harbaugh Q: Backblast

The weather was perfect. The moon was full. A great morning at Bayside was on the horizon.

PAX: Charolais (R); Borland (R), Mr. Mom, Birdie. Harbaugh (Q)

Welcome, disclaimer, COP: Side Straddle Hops, Abe Vigodas, Grassgrabbers, Downward Dog, Michael Phelps, Kendra Newmans.

The Main Thang: Island Hopping

6 “Islands” with 2 exercises at each. 25 reps of each exercise. Return to “home island” for 5 ManMakers. A random roll of the dice decided to which island we went

Island 1: 25 LBCs/25 SSH

Island 2: 25 DC Flutter Kicks/25 OH Claps

Island 3: 25 DC Jump Lunges/25 Merkins

Island 4: 25 Gas Pumps/25 V Ups

Island 5: 25 DC Toy Soldiers/25 Squats

Island 6: 25 Calf Raises/25 Plank Jacks

Mary-Go-Round and 45 second Plank to finish.

CoR, NoR, Announcements, Intentions, Our Father.

Always an honor to lead the Men of Bayside.

-Harbaugh Out Go Bucks!

RANDOM Q WEEK 7/26-7/31- ALL AO’s

New Laser-Based Random Number Generator Is 100 Times Faster | IE
Random: proceeding, made, or occurring without definite aim, reason, or pattern:

Time to switch it up a little… have a little fun ITG. Next week is Random Q week.

The Details:
– No pre-determined Q. All site Qs will show up with dice or an app that will allow them to randomly select a number. That PAX with the corresponding number will be the Q for the day.
– All Site Qs to perform COP so the chose PAX can take a few moments to gather their thoughts (you should come with something in mind).
– Bring a coupon so each randomly selected PAX has all possible options at their disposal.
– This is to show you that Q’ing isn’t that hard, and to help you get more comfortable with stepping up to lead. After all, this is a group whose mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Come with an idea.
Each site has 4 corners, a place to run.
Use coupons.
Do merkins until someone face plants.
You like a recent workout? Put your spin on it and go.
Go merlot hunting with wind sprints.
Choose your favorite exercises and get after it.
If something doesn’t work, acknowledge it and move on.
Have fun with it.

This isn’t rocket science and each HIM in attendance is there to support you and help you.

In keeping with the theme of the week, I’ll be randomly selecting where I post the night before via a roll of the dice. Maybe I’ll SYITG

Most importantly… HAVE FUN w/ this!

BB – Squid Q – Wisteria @ Pleasantville

14 PAX showed up to see what hand they’d be dealt. We started with a lap around the loop and ended on the amphitheater stage.

WOR
SSH
Toy Soldiers
Hillbilly Walkers
DD
Kendra Newmans

Thang
Find a partner
Each PAX draw two cards from F3 Beatdown Deck
Play two rounds of War and perform the exercises
Box jump all the way to the top of the amphitheater
Rinse and Repeat

At 06:15 time was called and we circled up at the flag. Mumble chatter was strong and everyone got in some great work. COR, NOR, Announcements (F3 and BMR convergence), Announcement (PAX father having surgery).

We are all dealt a unique hand in life. Sometime we get a great hand and sometimes it’s junk. When we get a good hand, it’s easy to forget about the struggles of the men around us. Remember that many men are fighting to stay afloat in life, be intentional about watching out for them. We are not designed to face this life alone.

Until Next Time,

Squid

Squid Q – Baptizer @ The Garden 07.16.21

This one is a bit overdue so I’ll keep it simple.
4 PAX showed up to celebrate my 41st trip around the sun. More importantly, we also commemorated a PAX’s father. Brut, of F3 Greensboro wrote the second half of this weinke in honor of his dad who passed away recently. He posted it on Twitter and regions around the nation have run it.

We jumped straight into the work.

Thang 1
Nuclear Burpees

Thang 2 #TheWin
83x each, mosey up the hill, 8 burpees, mosey back down and move on to the next.
Merkins
LBC’s
Dips
Overhead Press
Weighted Squats
Flutter Kicks w/ coupon
Curls

It was an honor. Thanks men!

Until Next Time,

Squid

Pre-Blast – BMR + F3 Convergence – 07/24/2021 @ Big Four Bridge

Saturday is sure to be a great day for two organizations in Louisville that push this community to grow better men. In what is to my knowledge the first of its kind, we’re having a convergence style workout that brings together F3Louisville and Black Men Running, or BMR.

Black Men Run

BMR is a group that focuses on the health and wellness among African American men by promoting a culture of running or jogging to stay fit resulting in “A Healthy Brotherhood.”

F3 is a nationally led network of free, peer-led workouts for men with the mission to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Image what can happen if we work together to find more men to become better fathers, husbands, uncles, newphews?

When we get right, image then what we can do and the impact we can have on those around us.

Timeline of Events:

  • 5:45am to 6:45am – Extra credit ruck begins; if you don’t have a ruck, reach out and let someone else know and we’ll find one for you. We’ll probably get in 3 to 3.5 miles of rucking for those curious.
  • 7:00am – Workout begins with an F3-style bootcamp; this will be a mixture of bodyweight exercises.
  • 7:30am – Workout moves to a BMR-style run; this will be an “out and back” run to accommodate any and all paces. So if you’re the 6-minute a mile kind of a guy versus the 12-minute a mile clyedsdale, it doesn’t matter. We’ll leave no man behind!
  • 8:00am – Workout concludes; we will also hopefully have some time of fellowship which will include some water and coffee…so plan accordingly!

Map:

For those navigationally challenged, the address is 1101 River Road, Louisville, KY 40202.

Also, see below a map that includes the recommended parking and meeting locations for the ruck at 5:45am and the workout at 7:00am. Don’t shoot the messenger for the quality of the image…I’m an accountant and not a graphics design artist!

Big Four Bridge – 1101 River Road, Louisville, KY 40202

What to Bring:

Men.

We need men to get introduced to these organizations. Headlock your neighbor or your buddy that lives nearby. Bring them so they can taste what it is like to be pushed by like-minded men together.

See you in the gloom [“SYITG”]!

Jolly Rancher out!

7.23.21-The Defender @ The Patriot: BigBird Q

Independence: The quality or state of being independent.

Independent: Not requiring or relying on something else.

Come out ITG and earn yours from the work week. Start it out right, own the day and set the tone for the weekend.

We’ll be running…Native American style… amongst other CSAUP stuff. No coupons required.

SYITG!