Saturday #TheHurt at the Mutt

Country boy, Samson(fng) Hansel (fng), Mouth, Grinder, old bay, Quimby Zoolander, kidnapper van, spinal tap, Hobbs, Geppetto, Waterboy, moonlight, Doublewide, Zartan, terrene, Cool Hand Luke, Zelda, Tiger, Blue Meth.

Warmup: ssh, squats, mountain climbers, lunges, old man arm circles.

Field of Dreams

Ciabatta

Bring Sally Up feat. Leg raises

Roxanne feat. Mercans and plankjacks

50, 100, 150, 200; mercans, presses, rows, curls all with coupons

Mary

Names, Grinder at 6 (Got name because he loves to Italian subs and so do you); welcomed two new pax, both 11 years old, who will be encouraged to work on speaking in front of crowds by their fathers.

Peace!

The O at Seneca VQ Kilo Back blast 8/26/17: #2ndF #Bombs #BobbyHurley #Caterpillar #Egyptian #DanTaylor

img_4540Pax of 31 with 5 FNG’s got better this morning at THE O!  Parklands grabbed the Ghost Flag!!  Special S/O to StarChild for recruiting!

Newman, Little Jerry, Mr. Hat, Gypsy, Mr. Clean, Rodin (FNG), Rhythm, Sully (FNG), Cutless, Cardinal, Nugget, SeaBass, Nickleback, Mayberry, Starchild, Macafee (FNG), Bobble(FNG), Broadway, Scratch, Bean counter, Double Down, Warbucks (FNG), Uncle Rico, Diablo, Methane, Trump, Iron, Glenn Ross, Taco, Wham!, Captain Insano,

 

Hustle over to basketball courts

Circle up

20 SSH in cadence

15 mountain climbers in cadence

15 Freddy mercurys

15 merkins

Run in place

Circle burpies

Yell F3 name

Mosey over to the hills

Bombs with a 2nd F component

Partner up with someone you’re not familiar with

Pax 1 start exercise, pax 2 run down and up hill

Each time you tag your partner tell them one thing about yourself.

100 merkins

125 squats

150 LBC

Through trail to field hockey field

Quarter pounder

25 yd line:  25 Bobby Hurley

Squat slap hands and into jump shot

back to start line

50 yd line: 50 Daniel sons

Karate Kid crane kick position. Alternate legs in quick succession

back to start line

75 yd line:  75 imperial walkers

back to start line

100 yd line: 100 air shoulder presses

Bernie Sanders back

Caterpillar

PAX forms 2 lines face-to-face, down in plank position. Allow 2-3 feet between PAX. Last man box-jumps over the planking PAX to the head of the line, Indian Run style. Continue cycling through over a Q-prescribed distance or until toasted.

Walk like an Egyptian X 2

Pax line up, single-file about an arm-length apart. In unison, entire Pax lunge forward with their right leg and hold the lunge, while the last Pax jailbreaks to the front of the line. The entire Pax then recover and lunge forward with their left leg and hold the lunge, while the last Pax jailbreaks to the front. Process continues until all Pax have cycled through at least once. To sneak in some additional core work, have the Pax rotate into the lunge (i.e. rotate chest right on right leg) and hold throughout.

Finish with Dan Taylors

Punishing leg exercise that is a cousin (of sorts) to Jack Webb. Named after Lt. Dan in Forrest Gump, it combines 1 squat followed by 4 lunges (alternating legs) in ascending order (maintaining the 1:4 ratio). It will leave the PAX feeling like “they ain’t got no legs”.

 

Circled up to meet new FNG’s Sully, Rodin, Macafee, Bobble, Warbucks.  Learned a little bit more about Cardinal being a Huge Cats fan but a graduate of the University of Louisville (Go Cats).

 

#3rdF to thank the good Lord for #F3 and all that it stands for.

Thanks for allowing me to lead you!!

 

 

F3Louisville Shirt Update @F3Gear

This just came from Mudgear:

Just a reminder that our pre-order closes this 08/28.
We currently have 17 orders to date. Time for the final push!

Please note that after the order closes, we immediately start the production process and order changes can slow us down. For that reason, there is a $10 fee for each addition or order change after the deadline (if we can accommodate the change).

Order Here

All that said, if you ordered a shirt, you get a shirt, you get a shirt and you get a shirt!

IMG_4574

 

Rhythm knocked us all up

As tradition, of you ask for help with the BB, you get some haze… Rhythm may be busy with #5 on the way, but it’s no excuse to delay his more important F3 family to DELIVER his WRAP up!

QIC: Rhythm (VQ)

 

16 PAX: Dexter, Kilo, Mr Hat, Methane, Glaucoma, Taco, Little Smokey, Pope, Gypsy, Captain Insano, Zartan, Tool Time, Star Child, Bob Ross, Uncle Rico (FNG) & Rhythm

 

Warm-A-Rama:

10 Abe Vigodas IC

20 Side-Straddle-Hops IC

20 Imperial Walkers IC

Partner-Up: 10 Hand-Over-Hand Merkens on coupons.  Partner planks while waiting.

 

Mosey to Egg Lawn Loop Stop #1:

Find your partner.

20 Ultra Low Merkins (10 Each Hand) IC

36 Leg Throws (Left, Center, Right)

20 Count American Hammers

 

Indian Run To Egg Loop Stop #2:

Find your partner.

10 Partner Derkens IC

20 LBCs IC

 

Indian Run To Base of Bridge:

7 Burpees IC

Bernie Sanders to the Top

10 Dips IC

Jog to Far Side Bottom of Bridge

7 Burpees IC

Bernie Sanders to the Top

10 Dips IC

Jog to Near Side Bottom of Bridge

5 Burpees IC

Bernie Sanders to the Top (Captain In-Sane-O did a great job of avoiding carnage by noticing a car coming over the bridge at a high rate of bridge – good job captain)

10 Dips IC

Jog to Far Side Bottom of Bridge

5 Burpees IC

Bernie Sanders to the Top

10 Dips IC

Jog to Near Side Bottom of Bridge

 

Billy Run Back To the Flag:

 

10 Hand-Over-Hand Merkens.

10 Coupon presses

10 Coupon curls

7-7-7 Coupon curls

 

COT:

 

The PAX circled up one final time for count-o-rama, name-o-rame and name that FNG (RICO). Closed it out w/ a prayer thanking the good Lord for allowing us to #getbetter.

The O @ Seneca Backblast 8/24/17 #TempleOfGloom @OF3Louisville #getbetter … Real Men Move Heavy Things

IMG_4082

VQ: Diablo. 14 PAX (1 FNG) Xeno (visiting PAX from @F3Jacksonville), Mr. Clean, Newman, Pope, Scratch, Double Down, Forced Close, Trump, Bean Counter, Wham!, FNG Slicker, Mayberry, Diablo.

Pre-WO

I arrived early, humbled yet eager to plant the F3 Flag and the Ghost Flag (yes – The O has the Ghost Flag).  The PAX started to show.  All agreed that it was pleasantly cool and that we shouldn’t cry about it, even though we discussed the soon to be forthcoming appearance of silly looking tights on some PAX and reasons for all to buy new gear come fall.

At 0530 sharp the PAX moved from the flags, long way to the tennis courts at a brisk pace. Circled up for 20 SSHs; 15 Windmills; 45 seconds of flutter kicks; 15 Mountain Climbers; and, 10 Burpees. (We did not discuss proper use of that Oxford comma you just saw.) PAX then moseyed over to field hockey field for some real work.

The First Thang

Farmer Walk – Part A

Each PAX grabbed a coupon. Partnered up.

All lined up along the goal post. One PAX grabbed a coupon in each hand (yes, double coupon work) and farmer walked toward the other goal post, while partner stayed back for 5 merkins & 5 squats. When PAX finished the merkins & squats, he ran to relieve partner of the coupons and continued the farmer carry, while partner ran back to starting spot for his own merkins & squats. This continued until the coupons traveled the full distance of the field 4x.

The Farmer Walk – Part B

Same drill, but non-coupon carrying PAX did 5 burpees before relieving his partner of the coupons. Again, this continued until the coupons traveled the distance of the field 4x.

The Second Thang

The Bear-Crawling Farmer

PAX then moved to the sideline. New partners. First partner bear crawled, with coupon in hand(!), toward the other sideline. Second partner cranked out 10 plank jacks before taking over the coupon bear crawl. This rotation continued until all coupons reached the other sideline.

Once all coupons reached the sideline, all PAX “rested” by going back-to-back with his partner for 2 minutes of coupon handoffs.

The Third Thang

After all coupons returned to their resting place, the PAX circled up for some plank work.

PAX held a plank until relieved by yours truly, but the “relief” was in form of a merkin, back to a plank, and then “relief” in form of 2 merkins, back to plank, all in order until we reached full “relief” in form of 7 merkins. All plank time was counted in a very arbitrary manner by your humble Q.

PAX then partnered up one last time for big boy set ups. Most completed 2-3 sets of 12.

COT

Long run back to the flag(s) for count-a-rama, name-a-rama, and closing remarks.

Scratch explained his name, one derived from high-end billiards & other fun things.

Visiting PAX Xeno from @F3Jacksonville complemented our work by calling it “full beast mode” and can’t wait to take the coupon bear crawls back home. Xeno also brought a local FNG (Slicker) with him who we hope to see again.

I said some things at the end I can’t remember.

– Diablo

How to Post to the Site: Updated

We’re trying to push more and more from the website.  You can post updates, pre-blast and backblasts here.  Here are some handy instructions (now with pictures and robot sound effects*) to help you along your way:

How to Post to the Site:  https://docs.google.com/document/d/18AT9V5LQADrUW95tPy472dncER–ijBE3hoawtRs3RU/pub 

*indicates blatant falsehood

 

#TheMutt 1st Thursday Backblast: Chicks Dig Biceps…and so does Mouth #ABD #getbetter

VQ: Mouth

24 Pax (2FNG) Shuffled down to The Mutt in the gloom.  Tiger, Mad Cow, Busch, Backdraft, Quimby, Zartan, OB, Digorno, Spinal Tap, Grinder, Zoolander, Doubtfire, FNG Tureen, County Boy, Moonlight, Blue Meth, Wilson, Geppeto, FNG Homer, Glen Ross, KV, Face, Wedding Singer, Mouth.

Pre-WO

While not having the F3 Flag in my position I awaited the arrival of Zartan.  As the trunk opened to revile the flag it also revealed a foul smell that woke me right up.  The PAX was circling from all directions on foot, bike, and car.  Once everyone was gathered, a quick disclaimer that I lost my voice which in turn the PAX laughed about the irony.

20 SSH; 20 Imperial Walkers; 20 LBC; 10 Flutter kicks; 10 gas pumps; 10 mercans.

Thang 1

Nice casual Indian run to Months house to pick up the 15 newly painted coupons.  From there we partnered up to run them back to the football field goal so the workout could finally begin.

Thang 2

With the same partner we would allow the coupons to take over.  The workout was simple; as a team complete 50 side lifts, 100 bicep curls, 150 chest presses, and 200 shoulder presses.  One PAX would start while his partner would run to the soccer goals to complete 20 SSH.  After getting into and hearing the moans from the PAX I call an audible and reduced the number of shoulder presses to 150.  The PAX approved!

Thang 3

With the same partner, one raced with coupon to awaiting partner who then raced to the final resting spot for the coupons.

Thang 4

Circle in the field for a final 5 burpee finish.  It was 6:12am and I had a 7:30am meeting so the PAX was spared the additional 3 minutes.

COT

The PAX circled up on final time for count-o-roma, name-o-roma, and closing thoughts.  Old Bay was the six so he explained how he got his name.

YHC- Mouth

F3 Convergence – Columbus OH 9/16/2017 #getbetter @F3_Louisville @OF3Louisville @theMuttF3

Fall Convergence 2017

Regional PAX,

You are invited to partake in the first convergence held by an ever growing expansion of F3nation into the north!

We have no doubt there will be many men not able to attend due to family, commitments, or distance from your AO. However, We would encourage you to gather as many able bodied men to represent your city’s F3! We will have some friendly competition on our local obstacle course that should name our very first Regional F3 Convergence Champions and send them home with a Trophy to hold until the next opportunity arises.

Facebook Event: Convergence 2017

Hashtag: #F3Converge2017

WHEN: Saturday September 16th 2017

0800-0900 : Joint PAX Workout

0915- ?!?! : Inter-Regional Obstacle Course Competition

11(ish)- ?!?! : Food and Beverages Hosted by F3 Columbus

WHERE: Audubon Park ( 400 W Whittier St, Columbus, OH 43215 )

WHO: ALL PAX of F3 Across the country willing to make the trip!!

QIC: Those interested in Q for Beatdown email columbus@f3nation.com

WEATHER: COME ON? you know it doesn’t matter!

HC: Week Prior please provide rough head count for provision of food, by Emailing columbus@f3nation.com

SYITG,

F3NATION

   
http://s7.addthis.com/static/sh.886bb8b2fb82aeab6a228151.html#rand=0.6338797627400969&iit=1503581803085&tmr=load%3D1503581802962%26core%3D1503581803023%26main%3D1503581803081%26ifr%3D1503581803090&cb=0&cdn=0&md=0&kw=&ab=-&dh=www.icontact-archive.com&dr=&du=http%3A%2F%2Fwww.icontact-archive.com%2FJHoRZq-RidEjRmf7rv1fKUVfNSg66PI_%3Fw%3D3&href=http%3A%2F%2Fwww.icontact-archive.com%2FJHoRZq-RidEjRmf7rv1fKUVfNSg66PI_&dt=Fall%20Convergence%202017&dbg=0&cap=tc%3D0%26ab%3D0&inst=1&jsl=129&prod=undefined&lng=en&ogt=type%3Dcompany%2Ctitle%2Cimage%2Curl&pc=men&pub=iContactCorp&ssl=0&sid=599ed66a019b4982&srf=0.01&ver=300&xck=0&xtr=0&og=url%3Dhttp%253A%252F%252Fwww.icontact-archive.com%252FJHoRZq-RidEjRmf7rv1fKUVfNSg66PI_%253Fw%253D3%26image%3Dhttp%253A%252F%252Fapp.icontact.com%252Ficp%252Fstatic%252Fimages%252Fspacer.gif%26title%3DFall%2520Convergence%25202017%26type%3Dcompany&csi=undefined&rev=v7.15.5-wp&ct=1&xld=1&xd=1

Fall Convergence 2017

Regional PAX,

You are invited to partake in the first convergence held by an ever growing expansion of F3nation into the north!

We have no doubt there will be many men not able to attend due to family, commitments, or distance from your AO. However, We would encourage you to gather as many able bodied men to represent your city’s F3! We will have some friendly competition on our local obstacle course that should name our very first Regional F3 Convergence Champions and send them home with a Trophy to hold until the next opportunity arises.

 

Facebook Event: Convergence 2017

Hashtag: #F3Converge2017

 

WHEN: Saturday September 16th 2017

0800-0900 : Joint PAX Workout

0915- ?!?! : Inter-Regional Obstacle Course Competition

11(ish)- ?!?! : Food and Beverages Hosted by F3 Columbus

 

WHERE: Audubon Park ( 400 W Whittier St, Columbus, OH 43215 )

 

WHO: ALL PAX of F3 Across the country willing to make the trip!!

 

QIC: Those interested in Q for Beatdown email columbus@f3nation.com

 

WEATHER: COME ON? you know it doesn’t matter!

 

HC: Week Prior please provide rough head count for provision of food, by Emailing columbus@f3nation.com

 

SYITG,

F3NATION

Fall Convergence 2017

Regional PAX,

You are invited to partake in the first convergence held by an ever growing expansion of F3nation into the north!

We have no doubt there will be many men not able to attend due to family, commitments, or distance from your AO. However, We would encourage you to gather as many able bodied men to represent your city’s F3! We will have some friendly competition on our local obstacle course that should name our very first Regional F3 Convergence Champions and send them home with a Trophy to hold until the next opportunity arises.

Facebook Event: Convergence 2017

Hashtag: #F3Converge2017

WHEN: Saturday September 16th 2017

0800-0900 : Joint PAX Workout

0915- ?!?! : Inter-Regional Obstacle Course Competition

11(ish)- ?!?! : Food and Beverages Hosted by F3 Columbus

WHERE: Audubon Park ( 400 W Whittier St, Columbus, OH 43215 )

WHO: ALL PAX of F3 Across the country willing to make the trip!!

QIC: Those interested in Q for Beatdown email columbus@f3nation.com

WEATHER: COME ON? you know it doesn’t matter!

HC: Week Prior please provide rough head count for provision of food, by Emailing columbus@f3nation.com

SYITG,

F3NATION

https://accounts.google.com/o/oauth2/postmessageRelay?parent=http%3A%2F%2Fwww.icontact-archive.com&jsh=m%3B%2F_%2Fscs%2Fapps-static%2F_%2Fjs%2Fk%3Doz.gapi.en.2sYoz5cQVqo.O%2Fm%3D__features__%2Fam%3DAQ%2Frt%3Dj%2Fd%3D1%2Frs%3DAGLTcCNCqOBGqlGE0dE8R-n44r2KGTwetA#rpctoken=1422361458&forcesecure=1

@TheMuttF3: Mouth’s VQ – Chicks Dig Biceps -Preblast Below #getbetter

Mouth says girls love biceps. His are so sore he made me write his backblast. That was his first mistake. His second was letting me in his house where I broke his M’s favorite statue…

IMG_4555.GIF

But make no mistake Pax, Mouth is gonna break something off in his VQ. We hear the last guy who tried some of the stuff made the Pax almost spill merlot. Mouth is going to succeed where he failed.

Come prepared. SYITG

Black Ops tha POSHlands

The-Murph

 

OK,  so we are not going to pull off the 20 LB vest….. Yet..  Insano, you can wear that silly laser beam across your chest if you like.

Mainly because I cannot participate in many Sat Am sweat wrenching, little jerry running exhibitions, I would like a 3rd go around for the week @ the poshlands.

I’ve heard of the Murphy, but have never done it.  My thought is to make this a thing every other Friday thing.. The workout probably won’t change, so it will be a really good indicator of progress..  Also, the pullups, Merkins, squats probably will be split… 25, 50 , 75 and put on repeat x 4 until your arms and thighs are noodles.

Open to all or none.

So, tba (5:15?? If insanity comes, 5:30 if not)..this Friday   #Theposhlands , #themurphy,  #BlackOps

 

 

Diablo VQ at The O 8/24/17

Get to Seneca tomorrow morning (8/24/17) to see where Diablo got his start. Hint: It was a farm, and sometimes farmers carry things, and sometimes farmers fall down, but still have to carry things.  IMG_4075.PNG

Diablo VQ at the O #TempleofGloom for Jordy @OF3Louisville #getbetter

Jordy has business with Worf, so Diablo is turning in his VCard early. Lace ’em up boys. He’s the devil. 

Parklands Rhythm of the morning

El DeBarge might have felt the Beat of the Rhythm of the Night, but 16 Pax (1fng) felt the Beatdown of Rhythm this morning at The Poshlands.  Great VQ Rhythm!  #getbetter #thebridge #F3louisville

Rhythm at the Q

Rhythm will be sure to surprise us all, with his amazing methods.

BRING COUPONS!

The O @ Seneca Backblast 8/22/17: #Cardio #Concrete #Coupons #19Pax

QIC:  Wham!

19 PAX:  Cutlass, Pope, O.J. (FNG), Face, Trump, Manziel (FNG), Red Snapper, Cardinal, Yankee (FNG), Tin Cup, Captain Insano, Bean Counter, Scratch, Mr. Clean, Glen Ross, Double Down, Fall Guy, Diablo, Wham!

Pre-WO
While struggling with the process of securing the F3 Flag in the ground, I was encouraged to see PAX after PAX showing up despite the new competing AO a few miles down the road.  Once everyone was gathered, quick disclaimer was given and we moseyed to the tennis courts and circled up for COP.

COP (not sure about the # of reps for some of these…it was kind of a blur)
15 SSH IC; 12 Imperial Walkers IC; 13 Air Squats IC; 15 Mountain Climbers IC; 10 Merkins IC; 15 LBCs IC; Plank (right arm up, left arm up, down on your elbows/forearms); Recover

Thang 1 (Split into 2 Groups)
While Group 1 enjoyed a nice little run the long way around the Seneca track, Group 2 enjoyed partner circuit work on the tennis courts in which one partner performed a specified exercise AMRAP on the baseline while the other partner sprinted to the end of the courts, performed a specified exercise and then sprinted back to his partner for a switch-o-rama.  The tennis court circuit work included the following sets:

P1: SSH AMRAP
P2:  5 Burpees

P1:  Freddie Mercuries AMRAP
P2:  10 Merkins

P1:  Flutter Kicks AMRAP
P2:  Bear Crawls from beginning of last court (after sprinting there) to fence

P1:  LBCs AMRAP
P2:  Crab Walk from beginning of last court (after sprinting there) to fence

P1:  Al Gores AMRAP
P2:  Broad jumps from beginning of last court (after sprinting there) to fence

P1:  Jump in Place AMRAP
P2:  10 Plank Jacks

The tennis court circuit work continued until Group 1 returned from their run.  Group 1 then had the opportunity to enjoy the circuit work while Group 2 rejuvenated themselves with the scenic run around the track.  The two groups then met back up at Coupon Field.

Thang 2
The PAX  circled up (which proved more difficult than expected) with every other PAX grabbing a coupon.  The group then engaged in 30 second intervals of AMRAP exercises with and without coupons (handing the coupon to the person next to you after each interval):

Set 1
Coupon Work: Curls
Non-Coupon Work:  Run around the PAX Circle

Set 2
Coupon Work:  Presses
Non-Coupon Work:  SSHs

Set 3
Coupon Work:  Squats
Non-Coupon Work:  Burpees

Set 4
Coupon Work:  Incline Merkins
Non-Coupon Work:  Bobby Hurley’s

Thang 3
It was 6:14 am at this point, and so not wanting to waste a single minute, the PAX did 12 In-and-Outs/Gas Pumps in cadence.

COT
The PAX circled up one final time for count-o-roma, name-o-rama and closing thoughts.  The QIC neglected to remember that #6 in count-o-roma was supposed to give the origin of his F3 name, but the QIC will #getbetter next time.  #TClaps to our 3 FNGS (O.J., Manziel and Yankee) and to Glenn Ross for headlocking 2 of the 3 FNGs.

Like to Run

– Wham!
 

 

 

 

 

 

 

 

 

 

#F3Louisville News: Anniversary Edition #getbetter #morethanaworkout

Some news for the Pax:

Have a great day.  SYITG

-CI

25 Pax (6 FNG’s) blew up the Mutt with our first #Rooster WO #ABD #getbetter #noexcuses

QIC- Zartan

PAX- Mad Cow, Mouth, Cool Hand Luke, Tiger, Quimby, Zoolander, Busch(FNG), Draper(FNG), Bread Truck, Digiorno, Grinder(FNG), Wedding Singer(FNG), Old Bay, Water Boy, Geppetto, Blue Meth(FNG), Wilson, The Hammer, Spinal Tap, Moonlight, KV, Happy Fingers, Doubtfire(FNG), Hobbs, Zartan

So standing in the parking lot with Doubtfire at 0515 we chatted and watched as PAX started showing up in waves.  They came on bikes, on foot, clown cars and one panel van (no judgement KV).  Quick welcome disclaimer and we were off.

Lap around the school and circled up for COP.

20 SSH IC, 15 Don Quiotes IC, 20 Imperial Walkers IC, 20 LBC IC’s, 15 Mt. Climbers IC,

Thang 1-

Round 1

Group 1- 10 flutter kicks IC, 10 gas pumps IC & 10 Merkins.  Rinse/repeat & wait for G2

Group 2- run around MPB 15 dips, 10 derkins run up stairs and relieve G1

Round 2

G1- 10 reverse Apolo Ohno’s (oops) 10 Apolo Ohno’s 10 merkins

G2- run around MPB 10 V Ups, 10 Mike Tysons run up stairs and relieve G1

Round 3

G1 10 Butt Kicks, 5 Burpees and 20 American Hammers IC

G2 Run around 10 Squat Kicks, 10 step ups each leg up stairs and done

Ran to back of football field and through some sprinklers.  Yeah that happened.

Thang 2

Modified Dora.  Partnered Up and did 50 Merkins, 100 LBCs and 150 Air Squats . P1 did exercise while P2 ran about 30ish Yrds up and back and switch.

Heard some mubblechatter about this not being too hard.  PAX thanked Draper and additional beatdown ensued.  We ran back near Flag and circled up to introduce everyone to Jack Webb.  As alway,s at first glance he seems mild mannered but everyone learned pretty fast that he is an A-hole.  Completed 10:40.

COT- Count-o-roma, name-o-roma and welcomed 6 FNG’s to the PAX.  #Tclaps to Blue Meth, Wedding Singer, Grinder, Busch, Doubtfire & Draper for crushing it today.  Bread Truck was the 6 and explained his origin.  Old Bay lead us out with some words to the Sky-Q.

In closing some words from D. Draper.  Be careful what you ask for.

Don Draper Quotes (1)

YHC- Zartan

 

 

PreBlast: 8/22/17 4 Mo. Anniversary of F3Louisville #TClaps #TheMutt

First day at The Mutt.  Nuff said. SYITG

#F3Louisville 👻🏴.1  #getbetter 

Pre-Blast: Wham! VQ @ Seneca AO 8/22/17

In addition to multiple earrings, perfectly coiffed hair, and 80’s dance/pop music, Wham! enjoys the three Cs of life:  Cardio, Concrete and Coupons.  Prepare yourselves accordingly. 

See you in the gloom.  #bagofwrenches #jitterbug #getbetter

Wham!

Star Child lays a beat down before the #rapture


Before everyone goes blind at 2:27 today, 15 HIMs gathered at Parklands to pray to the F3 gods. Newman, Hammer, Mr. Hat, Tron, Pope, Taco, Methane, Glaucoma, Double Down, Tool Time, Bobross, Caption Insane-o, Force Close, Gypsy, and yours truly, Star Child at the Q.

As I said in the Pre Blast, we aren't the only cult that circles up today, but damnit, we are the first. Here we go.

COP- We moseyed on over to the #EggLawn. I attempted to theme this day as a SLOW MO day, but altered course later. I will hang onto that idea for another Q.
– 10 SLO MO Merkins
– 20 SH
– 10 SLO MO Imperial Squats
– 10 SLO MO Parker Peters

The Thangs

Thanks for all. Special shout out to Force Close! He was noticeably kicking ass on the bridge! Way to go PAX. It's always an honor. And have fun staring at the sun today. This may be the last Back Blast you can ever read.

And congrats to Lil Smokey for the addition to a future F3er!

Star Child

Men, This Is Not Your Average Workout #getbetter

Just a reminder for those in the Pax and a promise to those looking to join…

Star Child is Parklands Q on Moons Photobomb!

It’s fitting that I Q tomorrow. The stars are aligned. We may not be the only cult in a circle tomorrow, BUT WE WILL BE THE FIRST!