Come on out for my 1st Q in forever at the agony. We will probably run, do some cardio, and bring a coupon just in case. SYITG

TLDR: We had a heavy rope, a 120# sandbag, and 80# sandbag, a several 60# sandbags and a few rucks. We repeatedly lifted these heavy things in an attempt to get bigger and stronger. There was much mumblechatter, surprisingly not from Worm. The Almost Real BackBlast- I admittedly am not the greatest Q for aContinue reading "Backblast – BIG MO 4.26 w/ Jewel"

Timeshare has the Q for the Foundry. Bring a coupon and some good shoes as we will move some on a little campus tour and get stronger. SYITG

HIMs!Holy Roller is jumping on the silver bird early tomorrow so he asked if anyone could step up and cover his Q. My ears perked up. Focker is your Q tomorrow. Bring coupon, gloves, shorts, and wear old shoes. We are going to create a splashpark of our own. Focker over out

If you're reading this, Tron has unlocked my editing privileges in wordpress, now that he lured everyone to the Mutt this morning. Weather: Perfect F3 morning Pax (10): Handbook, Russdiculous, Harry Caray, Gringo, Alfalfa, Klopek, Sump Pump, Violet, Pork Chop, Fergie (Q) COP: We did a running COP, setting off around the O loop. WeContinue reading "BB: 4/27/21 – ToG @ the O"

It was a great morning for a workout but the weekend filled with convergence and kids sports made me forget most of what happened so going with a quick recap. PAX there were Captain Crunchberry, Softwood, Tidwell, Holy Roller (R), FOCKER, Cochran, Flex Seal, Yankovic (R), WILDflower, Honey Do, Jolly Rancher, Swag (FNG), Pelican (Q)Continue reading "BB-Pelican Q Moonshiner at the Boondocks 4/22/21"

PAX: Mr. Hat (Q) I worked out.

Back Blast for 19-April-2021 @ The Abyss w/Flip Flop Q. Intro and disclaimer plus COVID warnings and instruction to keep distance. PAX: F-Stop, Uncle Sam (R), Mr. Hat, Flip Flop (Q) COP: Nuclears (6), Toy Soldiers 15, Mosey around playgroung area, Grass Grabbers 10, Merkins 15, Downward Dog Stretches. The Thang Round 1: 30 CouponContinue reading "BB 4/19/21 The Motivator @ The Abyss"

Look forward to being back at The County tomorrow to lead the Pax at the Loco. No Coupons needed....We will keep a fast pace and work in a total body beatdown. SYITG

Derby week is finally here! Next to Christmas, it could be the best week in the year. Azaleas blooming, birds singing, stars shining, etc. It should be a great morning to see the stars at the Planetarium and weather will be pristine. We will move for 40 minutes. We will do some running - AYPContinue reading "Pre-Blast -4/27/2021- The Planetarium at the Boondocks – DeVitto Q"

Focker was in need of a Q for the LaGrange BlackOps and I took the plunge. Having visited what is also known as The Patriot site a few times, it was only a matter of time before I picked up a Q. And, today felt like a good day to do it. Plus, it's MondayContinue reading "Backblast – LaGrange BlackOps – 04/26/2021"

Delayed back blast. I picked this Q up a little late and needless to say I'm even later on my back blast. Apologies, PAX! PAX: HushpuppyAsian Zing (R)Yankovic (R)TidwellShort CircuitGQBrown Tail (R)Captain CrunchberryJolly Rancher (Q) Disclaimers given and time was called. Mosey over to the new Town Hall and cirlced up around the old fireContinue reading "Back Blast – The Nest – 04/10/2021"

Tomorrow will be the first Q for me in the heart of Oldham County at the newest regular BlackOps in LaGrange. Come on out and support the growth of F3Louisville! No coupons needed. SYITG - Jolly Rancher out!

Come get some early Derby week GAINS at BIG MO. 0530. Gonna test the whole- “If you can’t do it, don’t Q it”. Sandbags and rucks and ropes and heavy sandbags and other heavy schtuff needed. SYITG- Jewel

Bring a coupon tomorrow to The Abyss. You will hear the coyotes howling, and your eyes will adjust to the darkness. SYITG @ 0500.

Let's get this out of the way first. Airplane wasn't here. He was going to Q but he had to "work" or something out of town. With it being 4/20 he had a theme he was going to use and I figured I'd go with that for both the music and the workout. There areContinue reading "BB-Pelican Q The Loco @ the County 4/20/21"

PAX: Gringo, Jitterbug (R), Yoshi, StickUp, Meatball, Bunghole, Cousin Eddie, Violet, Light Bright, Tony Malito, Russdiculous (Q). As it always is, mumblechatter was strong this morning. 4 of the 11 PAX took it to another level - a level which Worm would have been proud of had he posted this morning. Nonetheless, we got afterContinue reading "Backblast 4/23/2021 – Russdiculous Q @ The Chopper"

Pax- Mr Hat, Uncle Sam (Q) Weather was chilly and clear.  We warmed up with a mosey around the playground, normal COP and then alternating sets of dips and merkins.  Moseyed to the basketball court where 3 lanes were set up on the court and one on the grass. The WO was loosely based on 2Continue reading "BB. Escalator in the Abyss 4/23/21"

Tomorrow is shaping up to be a gorgeous day for F3 Louisville's 2021 Spring Convergence. As Kilo noted in his message yesterday, this is also a Convergence where we're celebrating the 4th anniversary of the first shovel flag being planted in Louisville. Slack now has over 803 PAX - and of that 610 distinct PAXContinue reading "F3LOUISVILLE 2021 SPRING CONVERGENCE – 04/24/2021 at The Garden!"

Friday, 0530 The Courthouse Square Main Street LaGrange. Meet at the Statue of Colonel William Oldham (I think Pelican knows his fake name). We will do some running, but short distances. We will use a coupon. We will get to know Main Street and some tourist destinations, and do left turns only. And 13 simpleContinue reading "Pre Blast 4/23/2021 BO LaGrange The Oldham County Courthouse Square"

HIM’s, YHC has the Q for a full body beat down. Coupons, gloves, & a Sad Clown a must. Come get you some…Aye???!!!

Thank you RedRoof 4 years ago to the day F3Louisville was born on a soggy wet morning at Seneca Park (TheO). The Backblast depicts much of what we see at an F3 workout today. COP, with some SSH and Imperial walkers, along with a few merkins and LBC’s. Followed by a “THANG” including burpees sprintsContinue reading "4 years and a starfish announcing new leadership"

Pre-Convergence warm-up tomorrow at The Chopper. Join me for an exploration of the hallowed grounds of The Vets. No coupons, gloves recommended. SYITG - Russ

I’ve Qd 90+ times & have made it a point not to use the exact same WO more than once, even when I’ve Qd multiple times in a week. This changes tomorrow at The Garden when we’ll run back a WO from almost two years ago. The question then, is why? Well...for several reasons. ThisContinue reading "☘️The Garden☘️ Deja vu 4.23.21 PreBlast"

Two PAX turned out for F3's version of the Barbara WOD. Quick disclaimer was given and we moseyed to quickly warm-up on this cool morning. SSH, Abe Vigota, Michael Phelps, and Kendra Newman's also helped. Our mosey continued to the playground where we began a modified version of the Barbara WOD. 5 Rounds of: 10Continue reading "Back Blast – The Agony @theCounty 4/22/21 Abacus Q"

A below freezing workout in mid April??? Let’s get it! Come to Bayside tomorrow for a full body beatdown courtesy of your boy...we will go the whole 9(9) yards! where: Bayside (Martha Layne Collins HS) when: 0530 why: Because who needs to sleep in??? -BB

Big day tomorrow. Who doesn’t want to spend Earth Day with a Pelican? Also I’ll have everyone done in plenty of time to attend the Northern trust wealth management event in the morning, check the calendar for more details. Bring a coupon and be prepared for some running. SYITG Pelican

It will be nice and retro wintry at The O tomorrow. Join us for a solid dose of The DRP. Bring a coupon. Be ready to run some, too. Remember, tomorrow, as always, IT WILL PAY TO BE A WINNER. -Motor Boat