I am pumped up to Q the hottest spot in F3 Louisville - The Patriot. Come see what the Lagrange boys have going on Monday morning. No coupons needed as we will be touring around to see many of the sights that The Patriot has to offer. Likely will include heartbreak hill once or twice.Continue reading "Pre-Blast Monday 01-17-2022 – The Minutemen @ The Patriot"

I've got a doozy planned for us on Monday at North Posh to kick off our week. All I can says is Ladders, Ladders, Ladders. Come out for some reflection and inspiration as we recognize MLK day. Bring your coupons and be ready to work! Grab a neighbor and drag him along if you can.Continue reading "Pre Blast – Edward Scissorhands- North Posh – 01/17/2022"

Had to go find my passport so that I can make it inside of the Watterson Expressway for my visit to The O tomorrow. Looks like we're in for great January weather and I know there's a pre-ruck going on at 5:45am, too. YOU WILL NEED A COUPON, RUCK, OR SANDBAG. Otherwise, be prepared forContinue reading "Pre-Blast – Jolly Rancher Q – The Ruiner at The O – 01/15/2022"

It’s tomorrow-1/15/22. We will do 11s or a ladder or a billy Madison or Dora. Bring a coupon. SYITG Pelican

On a chilly Friday at The Abyss, 5 PAX built a pyramid. I arrive a few minutes early to lay out the stations. At 0530 I was ready to go, but Flip Flop and Uncle Sam wasn't there yet. We didn't wait for them. Kitty Litter advised that Flip Flop is 50/50 on Fridays, notContinue reading "Backblast – Gladiator @ The Abyss – Captain Crunchberry Q"

There is a rumor about the Garden having some decent hills on site. I do not think they compare to the hills found at Posh, but they still may come into play tomorrow. There is also a nice area that can be used with four corners since, this has been requested, or at least askedContinue reading "1.14.22 Pre Blast – Baptizer at the Garden"

I’ve been on vacation for a week. Gluttony abound. Gonna work off a BUNCH of that tomorrow. Be ready to start right at 0530. Stretch early. Bring a coupon and a buddy! SYITG- Jewel

Had a six-pax (plus one Q) show up. Also a few F3 runners who show up...then gone like the wind. Opening disclosures and off to mosey for a "County-Tour" warm up. Along the way, we made pit-stops for COP (SSH, Grass-grabbers), 10 BOYOS, Turkish Get-Ups, Copperhead Squats, Dips, 'Merkins, and some other stuff. Main Thang:Continue reading "BB – 01.13.22 – Agony @ County – Kitty Litter Q"

For those that plan out their posts, and hoped to see Dauber tomorrow, I'm sorry. There has been a change of plans, and instead you get me. Again, sorry. The weinke is still being chiseled down, but I'm sure to come up with something clearly defined, concise, and effective.

Will keep this one short and sweet. Decided today that it would be leg day - why? I don't really know. But, it felt good and I think the PAX also enjoyed it. So, I call that a win. PAX: BackflopCochranBulletin (R)PattyHoney DoSputnikSingle SourceFlip FlopJolly Rancher (Q) Time was called, disclaimers provided and we gotContinue reading "Backblast – The Moonshiner at The Boondocks – 01/13/2022"

We are going to run, dip and do some other stuff. No coupon needed. SYITG Pelican

Temps seem like they may be headed in the right direction to get some work done tomorrow morning. No coupons needed for this one. We will get that cardio kick started and work on some endurance while we are at it. Set the alarm now, reach out to a sad clown, and get to theContinue reading "01.13.22 Pre Blast – ToG at the O"

Join me at the Cloverfield at The Garden tomorrow! Will try to cover good portion of campus mixing it up with a full body beatdown. Coupons on site will be used, just get out of bed, grab a friend and SYITG! Wide Right

We had a much warmer morning that the past few days, it wasn't in the teens so that was good. PAX - Edward Scissorhands, Ladybird, Emma, Stick Up, Huggies, Buzzsaw, Dynomite!, and Big Bird! Circle up for COP with SSH, Toy Soldiers, Grass Grabbers, Downward Dog then moseyed to the bridge. Couldn't get the BluetoothContinue reading "BB – The Bridge at Posh – 1/12/22 – Diane Dukes Q"

Got a great full-body + cardio + core workout ready for the County Boys. You'll need coupons in hand by 5:30 sharp, so YHC can demonstrate how little of a professional he really is. And showing up with a good attitude won't hurt (because YHC gonna give you a "case of the Mondays" on aContinue reading "Pre-Blast 01.13.21 – Agony @ The County – Kitty Litter Q"

It was a fine morning in the gloom. Just 3 Pax (YHC, Flip Flop, F-Stop) circled up for hearing the "I'm not a pro" intro, then off we went down to the boat ramp. Sidebar: Is there another AO that can do BOYOs and also commission watercraft? Thought not. Anyway, we dropped for 10 BOYOs,Continue reading "BB Abyss – 01.12.22 – Kitty Litter Q"

Captain's Log, day 3. Setting out for my third Q in consecutive days. Looking forward to hitting up the Moonshiner which is under new leadership with Backflop taking over from Honey Do. Because I know Backflop loves to run, I'm going to honor the transition and make sure tomorrow we don't skip leg day. NoContinue reading "Pre-blast – Jolly Rancher Q – Moonshiner at Boondocks – 01/13/2022"

Nothing beats a trip to Vets. Hands down you're always guaranteed a good time and a laugh...or two. This trip was no different. Obligatory Vets picture. Earlier in the week, I received word that a downrange PAX was going to be in town. Naturally, I encouraged him to join me at The Tank for myContinue reading "Backblast – The Tank at Vets – 01/12/2022"

Yankovic will be completing 2 consecutive days as Q and officially beginning his 2nd year as a part of F3 tomorrow at The Patriot.  Temps will be above 30 degrees it appears, downright steamy in light of our last few mornings together.  He says we will need a coupon and do some running.  No tabata thisContinue reading "Pre-Blast 01.12.22 – Black Ops @ The Patriot – Yankovic Q"

This mid-week, Iron-Horse-stat-padding, full-body, soul-crushing workout promises to have you looking at your watch frequently. (...i.e. "I can't believe it's only been 14 minutes!"). Your coupon will be your security blanket in the gloom, which I'm told won't be as gloomy...with downright balmy temperatures. This should be a good one to visit, and a goodContinue reading "Pre-Blast 01.12.22 – Escalator @ The Abyss – Kitty Litter Q"

We got a heat wave coming through get out and post, it's going to be 32 degrees. No coupons needed SYITG Dukes

That's right. Jolly's packing his bags and headed south to lead the men at Vets. Always a great time out there - so looking forward to some awkward mumblechatter of great stories shared by some of the greatest story tellers in F3 Louisville and also some recommendations on random things that I'll never try orContinue reading "Pre-blast – Jolly Rancher Q – The Tank at Vets – 01/12/2022"

Had a weinke planned that could either be modified for partner workouts or groups of 3. Sure enough - we had 5 PAX show up. Time to file that weinke away for next time. PAX: LambeauLadybird (R)TimeshareHush PuppyJolly Rancher Disclaimer provided as time was called. COP: Modified slightly from my normal set to make sureContinue reading "Backblast – The Loco at The County – 01/11/2022"

It’s like a riding a bike is what people say. I don’t really know how to do that very well either so let’s see if this first Q in a long time is similar to that. Bring a ruck if you have it—and/or a coupon. Meet at the playground behind the school. SYITG Pelican

Weather looks great tomorrow in comparison to my last Q last week the day after the snow storm. Looking forward to having a clean parking lot and lots of room to move around. Hope you'll join me - YES, that's you PAX that I haven't seen around in a while. Bring a coupon and aContinue reading "Pre-Blast – Jolly Rancher Q – The Loco at The County – 01/11/2022"

It was a nice, chilly 19 degrees when I arrived at the Abyss this morning at 0525. Did a quick drive to make sure there was no ice where we would be running and got back to the court, set up the flag and time was called. PAX were F-Stop, Diane Dukes, Kitty Litter andContinue reading "BB Monday 1-10-22 The Motivator @ The Abyss"

Come out and enjoy our provided coupons at The Garden, they fit just right. We will get full body coupon work in and mix in plenty of sprints to keep warm. SYITG! Minnow

That was some serious hill work this morning. Shout out to the 5 PAX who joined me and covered a 5k or more on the hills of North Posh. 6 total PAX - Nice & Slow, Bacon, Mr Roper, Backflop, Meter Maid, Dauber (Q). We started with 5 at the Silo. After a quick disclaimer weContinue reading "Back-Blast Monday 01-10-2022 – The Silo @ North Posh"

No coupon necessary tomorrow at The Abyss but don't think that means easy. Full body workout with some cardio mixed in. 0530...Long Run Park basketball court. SYITG.