0500!!!! Bring a coupon, and think about who your partner will be because a Dora is in store for those of us getting up at 0500 to get after it. Giddy up!

TLDR (stolen from Capn Crunchberry)- Bernie up the HSS. Indian Run along perimeter of campus. HILL REPEATS w/ curls to press, split leg squats 10, 12, 14, 16, 18, and 20 reps of each. That's 12 trips up the hill. The text to the Garden thread from Catfish... "In case y'all were wandering, Jewel delivered...Jesus"Continue reading "BB – Cliffs at The Garden – 4.13.21 w/ Jewel"

PAX- Glen Ross, Soft Top, Deuce, Buschhh, BallBoy, Fridge, Windshield, Tiger, Eto, Ronnie Beaver, PalmOlive, Frosty, Peeping Tom, WhamO (R), Goodman, Fruity Pebbles, Larry Flynt (Q) -COP - As I rolled up at 5:29 the PAX were ready to roll and Tiger even beat me there... so disclaimers were given and we moseyed around theContinue reading "BB – The Rooster @ Le Mutt – 4/13/21"

Even though the O is my original F3 stomping grounds, it’s been a long while since I’ve posted or Q’d there and so I want to get out and explore the grounds tomorrow, including a trip to Wham! Island. Bring your running shoes and head lamp/reflective gear if you have it. Gloves would also beContinue reading "4/13/21 Bag of Wrenches Pre-Blast"

A little change of plans at The County tomorrow as I picked up the Loco Q from Pelican. Some may call that an upgrade (I’ll certainly call it an upgrade). Bring a coupon and be ready for a lot of running and high tempo workout. SYITG.-Dauber

Coupons. Running Shoes. Come get some. SYITG - Jewel

A beautiful morning greeted us at Bayside. It was a late arriving PAX so we basically hopped out of the car and got started. We had one FNG to tag along today so we made sure to spend some extra time explaining all of our shenanigans. We started with a quick mosey to grap couponsContinue reading "BackBlast: Bayside BO 4/10/21"

For those that don't like long Backblast: We did stuff, we got better. These PAX were in attendance: Pelican, Flip Flop, Uncle Sam, Mr. Hat, Tidwell, Kitty Litter, and Captain Crunchberry (QIC). For those along for the ride, here is the Paul Harvey version... (You know, the rest of the story...) Hello F3 Louisville, standContinue reading "Backblast – The Motivator – Captain Crunchberry Q – 4.12.2021"

Bringin’ a little TLC to The Patriot in the a.m. Aww Yeah! Coupon, gloves, & a Sad Clown...bring’em! SYITG

0500, Monday. Nothing about that is something to look forward to. But, the thought of spending a little time with your fellow F3 Brothers, and leaving 45 minutes better than you were when you arrived, is a great start to the week. Come join me, leave the baggage (and coupon) at home. At The Abyss,Continue reading "Preblast – 4.12.2021 – The Motivator – Captain Crunchberry Q"

Six HIMs conquered the Gladiator: Abacus, Flip Flop, Kitty Litter, Uncle Sam (R), Squid, & Mr. Hat (Q). We started with the Slaughter Starter, which if you've browsed the Exicon, is 20 BOYOS. Abacus thought we would do 9 BOYOS, like that one time a few weeks ago when Harbaugh tried to make fun ofContinue reading "Gladiator BB 4.9.2021"

Looking forward to tomorrow. Work has kept me out of the gloom except on Monday, which was led by Pelican at the BlackOps in LaGrange. So, one (not me, but I’m sure Jewel or Dauber would say this - maybe even Squid) could argue I haven’t worked out at all this week. We will beContinue reading "Pre-Blast – Jolly’s Back At The Nest – 04/10/2021"

I know this is actually a back blast but since I screwed up the pre blast I figure this will even us out. In case you don't know the Patriot is in downtown LaGrange and the PAX meet at the statue of George C Oldham (don't think that's his real name but it probably hasContinue reading "PB-Pelican Q at the Patriot BO 4/5/21"

60 degrees and 50/50 chance of rain in the forecast. Remember when we were kids and the forecast meant nothing and we played with whatever we found laying around? We'll see what that adventurous curiosity gets us in the Fog. SYITG

Simple Agony. Move and keep moving. We exercised our heart muscles today for 44 minutes. At about 34 minutes into the workout, we did nothing for 1 minute.Disclaimer, and a mosey. Then a few SSH, Merkins, SSH, Merkins, SSH and mosey with coupon to the main thing in the parking lot. 13 strong HIMs today:BossContinue reading "BackBlast 4/8/21 Holy Roller – Agony @ the County"

In the preblast I provided synonyms for Loco. That describes what this workout was, Loco. It was a beautiful morning in Pewee Valley, so I thought we would take some time off campus and sort of mosey up and down Mt Mercy...with our friend, the coupon.All Pax accounted for: Wildflower, Hush Puppy, Yankovic (R )Continue reading "BackBlast 4/6/21 Holy Roller – Loco @ the County"

Bring a coupon and your work ethic tomorrow to The Baptizer. We will be using the whole campus and, of course, we will be getting after it. SYITG -Catfish

No coupon. Running shoes. And gloves. Maybe I'll remember to charge my speaker this time. 0500 @ Long Run Park. SYITG. Hat out.

It has been a busy several weeks and I have not been out in the gloom very much lately. One way to remedy that - sign up to Q. Tomorrow morning will be ideal for starting off the weekend. Bring a coupon, plate or sand bag and plan on a good mix of core, cardioContinue reading "Pre-Blast – 4/9 Vincent Q @ the Chopper."

Don't use Master's weekend as an excuse to be lazy. Get up, get out to an AO tomorrow. Several great options to get better but one no better than a beatdown at Pleasantville. Join me with coupon and a desire to improve. SYITG - Russ

Good Evening. Come on out to the County tomorrow. We will get our heart rates up and keep it there for 44 minutes. We will do nothing for 1 minute. For some reason someone named this "The Agony". Yum. Bring coupons and gloves.SYITG, Holy Roller

Perhaps we have some rain tomorrow but do not let it be an excuse to not show up. Bring your coupon and a friend. SYITG

Come on out to that there Moonshiner for a good ole fashioned Backflop beatdown. And yep, you guessed it, we will run. But bring a coupon too for some pre running liftin. SYITG - Backflop

There is a small chance of rain in the morning. There is an even smaller chance that you won't get better if you get ITG. Gloves and counting skills are encouraged, but not required. SYTIG Sump Pump

This was scheduled about a year ago. Things happened and plans got changed. Tomorrow we bring it back! No coupons. Bring gloves. The O is the next stop! SYITG!! -Stick Up

Pax- Flip flop, Mr Hat, Uncle Sam (Q) Weather was a perfect 56 and clear.  I arrived early to pace off and mark 86 meters and unload the truck.  I dm’d the Abyss regulars the night before to make sure they brought a ruck because not all of them stay up on slack.  Even Flip flop was earlyContinue reading "BB. Escalator in the Abyss 4/7/21"

This was the Saturday before Easter and I wanted to have fun while remembering the sacrifice that this holiday celebrates. Today's numbers were low since we were sandwiched between spring breaks, going into a holiday and coming off of IHC. In attendance we had Pelican (back in his site Q shoes for the day), YankovicContinue reading "4.3.21 BB The Nest @ County"

HIM’s come on out for a little TLC. Gloves, running shoes, & a Sad Clown a must...no coupons needed! SYITG