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. WORSSHToy SoldiersHillbilly WalkersDDKendra Newmans ThangFind a partnerEach PAX draw two cards from F3 Beatdown DeckPlay two rounds of War and perform the exercisesBox jump all the way to the topContinue reading "BB – Squid Q – Wisteria @ Pleasantville"

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 TwitterContinue reading "Squid Q – Baptizer @ The Garden 07.16.21"

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. BMR is a group that focuses onContinue reading "Pre-Blast – BMR + F3 Convergence – 07/24/2021 @ Big Four Bridge"

Come out to the Abyss and see what I dreamt up. We will work the whole body and get a mile or two in as well. SYITG, Backflop Q

7 looked in the Mirror at the Moonshiner and pushed up the hill. We did all these with and without coupons with a run between each. Manmakers/burpees, Lunges, Big Boys, Derkins/Merkins, Flutter Kicks, Calf Raises, LBC's, and Squats. Lambeau Refi Honey Do Flexseal Boss Hog (R) Virginia Slim Yankovic (R) - Q

Head to the most pleasant AO in the 'Ville for a full deck of fun. No coupons needed for admittance. SYITG

We're going to do some hills, some coupons, some PT without coupons, and have the normal amount of fun encouraging each other to get better. Bring your running shoes and your coupon.

My first F3 WO in 3 weeks. I missed my PAX! Come one, come all...just come ready to work....I've got some garbage to shed. Bring a coupon AND a ruck if you'd like. SYITG WILDflower

Weather: 66. Cool, slight humidity, slight breeze out of the west. Nice. PAX: Porkchop, Harry Caray, OJ, Swatch, McAfee, Tron, Handbook, Fergie Q: Stick Up Disclaimer was giver at exactly 0530. Verbal confirmation of understands was granted, we grabbed the coupons and headed to the tennis courts for COP. COP: SSH, Grass Gabbers, Toy Soldiers,Continue reading "7.20.21 Back Blast – BoW at The O"

Lets see what we can get accomplished in the morning. Bring your favorite coupon. SYITG! -Stick Up

In a last second change of events, I have taken the Q tomorrow at the Garden. We will do a Dora set on the back hill and I promise you a good full body beatdown. All PAX will need their own coupon. We have them in stock on-site. I dug into the vault for theContinue reading "Pre-Blast – The Cliffs @ The Garden – Catfish Q – 7.20.21"

Will keep this short and sweet…bring a coupon and a friend. Gloves if you are in to those, too. Looking forward to it! SYITG! Jolly Rancher out!

I’m bringing the lighted runway ladder weinke to Bayside tomorrow morn. It was my second Q ever when I debuted it over 2 years ago. Bring a coupon and get ready for a good ole time. Backflop Q

I hit the light at US60 (Shelbyville Rd) next to Double Down, which isn't out of the norm on a Monday or Wednesday. But I knew it would be a good day when he passed the entrance to Posh and followed YHC to North! I then quickly realized I forgot my sandbag *insert angry faceContinue reading "BB – 7.19.21 @ North Posh w/ Jewel"

A lively-five Pax showed up at dawn to get stronger today. We started off with some warm-up balancing work, taken straight from the Yoga playbook. Then to inspire all the weekend water to exit our bodies, we jumped right into Thang Uno: 10 Burpees, 15 Coupon Squats, 20 'Merkins, 25 Overhead Press (alt. with Skull-Crushers),Continue reading "Backblast – 7.19.21. Motivator @ The Abyss – Kitty Litter Q"

We did a ladder that eventually equaled 100 burpees, lunges, Big Boys, merkins, flutter kicks, calf raises, plank jack, Bobby Hurlies, LBC's, and Squats. Some laps around the courthouse rounded things out. We spread plenty of sweat around the sidewalk! The PAX present included: Ruby Holy Roller Boss Hog Asian Zing Focker Shade Tree SwagContinue reading "Backblast: 7.19.21, Minuteman @ The Patriot, Yankovic – Q"

We're doing a big ladder, no coupon, some running, and a lot of sweat. The workout is designed to be friendly to Holy Roller's knee, but push us to be our best. Just as Holy Roller would want us to be!

Come join us for music, fun, scenery, and a chance to make sweat-angels on center court! Bring: coupon, gloves, FNGs, and an attitude (don't care if it's good or bad). May involve a couple of those "litter laps" between Thang-repeats....also some balance-work to supplement warm-up.

Coupons are going to be needed at the Posh tomorrow as we do partner work. I’m bringing The Boondock’s farmer’s carry to the suburbs.

You know the drill. Coupons. Running shoes. Come get your week started off right- BEAST MODE style. We will run. SYITG- Jewel

Great morning as always at Pleasantville. My Top Ten list in the pre-blast (which I don’t think anyone that showed up actually read) spoke all truth about why I love this place. For those that haven’t been recently, you should make a trip. Would also be awesome if you could EH some FNG residents ofContinue reading "Backblast – Wisteria at Pleasantville – 07/16/2021"

Tomorrow the grounds of the county will have a picnic in the afternoon. Come on out for breakfast with Gisele. No coupons needed but sneakers for some running maybe some gloves if your hands don't like the ground.... we be doing some climbing.

As I was driving to the Loco for my Birthday Q I was pumped last year in my 40s and I am in the best shape of my life. Today was about the number 39. I was 2 minutes early dropped my board and speaker in the Portico and headed to the flag. Ready toContinue reading "BB: 7/13 Gisele BDay Q Loco @ The County"

Come join me and the Vets crew in the morning for a warmup for the Capture the Flag Ruck tomorrow night. We will be using coupons and moving back and forth to warm up legs as well. Bring your coupon and a friend! SYITG

Weather: Upper 60's, no humidity, cooling breeze, GREAT! PAX: Ruby, Uncle Sam, Baby Camel (FNG), Slugger (2.0), Birdie, Borland, Firing Pin (2.0), Charolais, Slide Rule, Squid, Sadie Q: Stick Up It was finally time to check off Bayside for the Bucket O' Fun from the AO list. It has finally made the journey and weContinue reading "7.15.21 Back Blast – The Big Kapowski @ Bayside"

I thought I'd give you the top ten reasons to post at Pleasantville tomorrow with me - David Letterman style: 10. No coupons required for those that have somehow managed to survive the pandemic without actually keeping one in your car. 9. Pleasantville offers the Q almost anything you could want to incorporate into yourContinue reading "Pre-blast – Jolly Rancher Q – Wisteria @ Pleasantville – 07/16/2021"

For my birthday, I only want two things. I will be on the hunt for both at the Garden tomorrow. Bring a coupon and a strong desire to win. SYITG