Party-people! Yeah, Tag Team music in full effect!That's me - The dad of Octo, and Gisele runway walk'n! We're kickin' the flow! And it goes a little something like this! Bring your gloves and that coupon yeah it's a ladder were gonna be on - yo I hope you know this song! At 5:30 we'reContinue reading "PB: 8/5 Gisele & Octodad(VQ) COQ Agony @ The County"

Per the Weasel, tomorrow marks 1 year anniversary in the gloom. Come celebrate with a full body WO. Coupon is needed and gloves recommended.

Bring ya coupons and gloves. Looking forward to hanging with the boondock boys. A good time will be had by all and will be spent! SYITG!

Come celebrate tomorrow at The County with me: 3 years of F3 Louisville100 Qs600 Posts Bring a coupon and gloves for ground and coupon work. Running shoes as well for some moderate running. SYITG - Jolly Rancher out!

Weather: Hovering right at 60. Can't ask for better weather in early August PAX: Holy Roller, Ruby, Jolly Rancher, Virginia Slim, Yankovic, Boss Hog, and myself. I have been trying to headlock a buddy that lives within minutes of The Patriot. I thought today was the day he was going to show. He didn't. COP:Continue reading "Back Blast – Minuteman @ The Patriot – Captain Crunchberry Q – 8.2.2021"

On Wednesday I assume the Site Q role at the Bridge at Posh and will be leading the workout. Since I'm the new guy we are gonna break out of the regular confines and explore the vast opportunities that this park has to offer. Running shoes and headlamps are recommended. Ehhh... and let's go aheadContinue reading "PB – The Bridge at Poshlands 08.04.21 – Edward Scissorhands Q"

Join me at The Silo tomorrow and get our week started right. Bring your coupon and gloves might be a good idea as well. Should be a great Monday morning, hope to see you there. Bring a friend and SYITG!

Tomorrow at The Patriot is leg rest day. Minimal running. Make sure to brush your teeth, and hair before you come, because your arms will be the focus.

It's random Q week and there is never a dull moment at The Chopper. We have hills, trails through the woods, a large parking lot, baseball field, a circle and a playground. Come out and see who will lead us with a beatdown tomorrow at Vets. Bring a coupon just in case. SYITG!

Finish random Q week strong at the region’s most versatile AO. There are running loops, courts, the Arena, hills, a playground (and if you’re backflop-a golf course) . I’ll have a speaker, lights, cones, deck of cards. If fate chooses you, you are limited only by your imagination. 0530 Long Run Park.

Come out, bring coupons, be prepared to Q. SYITG Pelican

No better place to be at 0530 tomorrow than ITG. As Always, all are welcome and you never know... you might be a lucky Q winner tomorrow. We will rally behind that leader, guide if needed and better ourselves together. Bring your coupon, gloves, running shoes. SYITG! Random!

Do something random and get out to the County tomorrow! Randomness abounds with potted plants, rucks, sandbags, coupons, wheelbarrow etc.  Lots of toys to choose from for the chosen one! SYITG!

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 -Continue reading "Back Blast – F3 and BMR Convergence – 07/24/2021!"

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 consistentContinue reading "BackBlast – The Blender at The Mutt – 7.28.21 Random Q Week"

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 kickingContinue reading "BB-7.28.21-Abyss: Kitty Litter Random Q"

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....thenContinue reading "BB The Foundry @ The County 7-28-2021 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 placeContinue reading "BB The Loco at the County 7/27/21 Random Q week"

Come out to the Foundry tomorrow with some #HEAVY ideas. I will have a white board, speaker, and the battle ropes. Bring your coupons and a friend. SYITG - Brown Water

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 PewBulletin (R)SkullHoly Roller (R)SwagFlex SealYankovich (R)Virginia SlimsDevittoHoney DoBoss HogContinue reading "Backblast from 7/27 Planetarium @Boondocks;"

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 theContinue reading "Back-Blast – The Cliffs @ The Garden – 7.20.21"

Random Q week is upon us! Come out to where it all started - The O!. We have hills, we have tennis courts, we have half-pipes, we have it all! Yours truly will be leading COP before passing the torch. Bring your coupons, a workout plan, and a willingness to work. SYITG! - Russ

Random Q day at The Garden. Coupons are on site, hills, stairs and a great campus for you to deliver a great Q! Bring a Q in your mind in case you are the Chosen One. Looking forward to seeing you tomorrow. SYITG

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 F3Continue reading "PB 7/27/21 The Loco at the County – Random Q"

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) COPContinue reading "BB 7.26.21 The Incubator @ Poshland"

Random Q tomorrow. Bring a coupon and some ideas. You got all sorts of available location to prepare an epic beat down!

Start your week off @ North Posh with random Q week. Bring a possible workout idea and a great attitude!

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. 25Continue reading "7.24.21: Bayside BO: Harbaugh Q: Backblast"

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.Continue reading "RANDOM Q WEEK 7/26-7/31- ALL AO’s"