The Captain Went Down to Florida @F3_Louisville @F3Orlando @F3Nation #getbetter #HIM #recon

YHC (Captain Insane-o) took his gentile southern charm down to Florida for a little pre-vacation, and checked in on House of the Mouse.  They put a beating on me like they knew me.


Prior to the trip, YHC’s M (Admiral Insane-o) said, “Oh hey, I checked and there’s a Saturday workout in Orlando.  You should go.”  F3 Works, Men.  Let me tell you.  wink

So, I hopped in my base model Hyundai and sprinted up the highway to the AO at Blue Jacket Park.

I met Sertificate first and his guest Cold Cuts (from F3 Charlotte South), both of whom offered me a warm greeting.  I should have known when the Pax showed up carrying their own coupons that it was going to be beat down.

Side note, it was already in the 80s and the humidity was high.  It’s hot in Central Florida. Africa hot.

I met the rest of the Pax (9 HIMs, excluding YHC): Heat, Quad, Walker, Bojangles, Dodgeball and a few others who, while I know I knew their name at one point, were erased from my memory by the Sertificate/Cold Cuts/Dodgeball face melt that was to come.

Sertificate wasted no time… no COP warm up … no how you doing … just 20 Burpees OYO, in a COP that was mostly Pain. Well, that’s how its going to be, eh?  Needless to say, it didn’t get easier, and you should look for their full Backblast (I won’t steal their thunder), but the workout was intense, fast-paced and utterly menacing.  Thanks to Cold Cuts, I can’t even hug my kids (Jack Webbs are dangerous).  And thanks to Dodgeball, I now know how to push the pace.  As he said during hi-five merkins, “you gotta push hard.”

Pretty sure Marcellus Wallace could call these dudes in a pinch.Marcellus_Wallace

We at F3Louisville are going to straight up gank a bunch of stuff from F3Orlando; from the workouts, to the cadence of the Q, to the straight up batflipping beatdown that Dodgeball put on the Pax.  Dude did his merkins while watching to make sure the Pax went all the to the ground #beast.  I saw you, buddy.

Thanks for the hospitality, guys.  I’ll be back and I’ll #bebetter.  And if you’re coming to the ‘Ville, let me know so we can return the favor. Oh and sorry for water-logging the BOM; did I mention the heat?

CI out CI

Let’s get #30PAX for #Ruiner Tomorrow!!!



F3 Louisville – Let’s get #30PAX for tomorrow’s workout!  We can do it, just headlock everyone you can think of and bring them.  Doesn’t matter if they’ve done a workout before or not!

When:  7:00-8:00 AM (07/01/17)

Where: Seneca Park Tennis Courts

What:  Peer led bootcamp style workout.

Who:  Any man

Why:  Developing Better Male Leadership in Our Community



Pre-Blast – #Ruiner (Sat/0700/Seneca) #MAYBERRY

Pre-Blast – #Ruiner (Sat/0700/Seneca)

#F3Louisville #F3Nation #F3Counts


“Paaaww, you reckon the boys are going to be able to handle Mayberry tomorrow morning?”

“No Opie, not if they go out drinking with Otis tonight”

“Well I sure hope they don’t spill their Merlot, Mayberry don’t mess around with that”





F3Louisville BB – 21 (3 FNGs) Pax Bobross “Pain”ting #templeofgloom #getbetter

QIC: Bobross

Pax: Red Roof, Nugget, Old Bay, Zoolander, Roadrage (FNG), Tiger, Methane, The Hammer, Little Jerry, Pope, Diablo (FNG), Water Boy (FNG), Zartan, Mouth, Double Down, Tron, Nomo, Jordy, Star Child, Bobross, Captain Insane-o

Bobross took the easel for his virgin Q and painted some thunderous clouds 🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩


– 15 Side stradle hop
– 15 Mountain cllimbers
– 15 Toe touch twist
– 10 Imperial walkers

The thang…

Run to school (Arms/Chest) for 10 minute AMRAP
– 5 Standing pushups against wall (Balls to wall) (optional wall walks)
– 5 Merkins
– 5 Dips

Run to basketball courts (Ab Workout)

Sprint to Baseline then

–10 leg flutters, karaoke back

Sprint to the baseline

-10 Dollys, Headers back

Sprint to baseline

– 10 Little baby crunches – Mario back

Sprint to baseline
– 10 American Hammers – backwards run back


Run to tennis courts (Leg Workout)
AN exercise at the end/beginning of each court
5 courts
– 1,2 3, 4,5 Squats
– 1,2 3, 4,5 10 Burpees

COT and name-o-rama

3 more FNGs for #templeofgloom. Lots of announcements on t-shirts, COMZ and some great words as we circled up. We broke to conquer another day.

Then, Nugget showed us all what this is all about by thanking Tiger (who’s only on his second post) for his fellowship…


F3Louisville #Growth: Some Tips for the New Guys #grow #F3Nation #explosion #HIM

Just a few tips for all the new guys coming (and returning) to F3 Louisville workouts.

Before you get into the text, remember to share F3 with your friend, brother, dad, neighbor, son or any guy you think may need this.  It’s different and the real deal.

Completely lifted (with minor edits) from the F3Nation site is a top ten steps for new guys. Added are some F3Louisville specifics:

10 Steps for a New Guy in F3
So, you got past our favorite excuses and decided to participate? Greatness. Here are some tips to get you going…

1. Check out the video and text on “About F3” to get the F3 basics. [You can link to this thru the menu on the left side of this site to F3Nation]

2. Find workouts in your region by visiting the “Where is F3?” page. You don’t need much. [F3 Louisville AOs are listed in the menu on the left side.  Use this to headlock guys; two AOs cover most of the ‘Ville. NO excuses].

3. Unsure what some workout or other term means? Consult the lexicon or exercises.

4. We’re working on a way to consolidate local comz, but let Red Roof, Star Child or Captain Insane-o know if you want to follow the site or contribute. We’ll add you. Also, sign up for twitter and follow F3_Louisville and all the Pax that you see. Repeato in 5. Share this site with the FNGs you headlock!

5. Sign up for twitter. Follow @f3nation. Follow @F3_Louisville. Follow your PAX. Read the posts and backblasts on this site and the F3Nation site

6. Q a workout. After, post a backblast. (Contact Red Roof, Star Child, Captain Insane-o or Zartan — to get posting rights and check out the editorial guidelines on F3Nation).

7. Go to a 2nd F event, be it a #CSAUP or a #HDHH (did you look at the lexicon?). Don’t see something that fits you or want to do something different? Find your local 2nd F Q.

8. If you’re moved to do so, check out and attend an F3F event. Don’t see something that fits you or want to do something different? Apply to make a difference.

9. If you’re moved to do so, check out a 3rd F workout in your region under the “Schedules” and the “3rd F” tab. Don’t see something that fits you or want to do something different? Hit the forums or find your local 3rd F Q.

10. Review the FAQ and/or ask us any questions we didn’t cover.

25 Pax (6 FNGs): Climbing the Ladder #Grow #F3Counts @F3Nation

QIC:  Star Child (YHC via CI)

Pax:  Star Child, Pope, Tron, Cutlass, Mayberry, Face, Captain Insane-o, Quimby, Zoolander, Zartan, Double Down, Little Jerry, Red Roof, Cool Hand Luke, Texas Pete, Fall Guy, Old Bay, Methane, Bobross, Moonlight (FNG), The Hammer (FNG), Tiger (FNG), Couch Potato (FNG), Babybell (FNG), Wham! (FNG)

At daylight, 25 PAX (record!) met up at the flag for #BagOfWrenches.  At the Q, my mission was to show how easy it is to Q, while still challenging the PAX.  Two routines is all that is needed.  Nothing fancy.  Less explaining and more sweating.  I believe I succeeded.

Circle of Pain- We Moseyed on over the tennis courts to get the blood flowing.  Some SSH, Spiderman Merkins, and Boat/Canoe, Redneck Imperial Squats, and a little more SSH did the trick.

The Thang-  We moseyed on over to Burpback Mountain for Jacobs ladder.  It certainly hurt more than I expected, and the run back to the flag wasn’t a walk in the park either (well, yes it was since we could barely run by then…)  When we got back to the flag we went for a stroll around the Seneca Circle as I counted off ten light posts.  Once we got the #10, we ran back, stopping at each for some Rosalitas, then did it again with Imperial Squats.

Once we were done we Moseyed back to where it all began of the COT.  Welcome Moonlight, The Hammer, Tiger, Couch Potato, Babybell, and WHAM!  Pope, Tron, Cutlass, Mayberry, Face, Captain Insane-o, Quimby, Zoolander, Zartan, Double Down, Little Jerry, Red Rood, Cool Hand Luke, Texas Pete, Fall Guy, Old Bay, Methane, and Bobross rounded out the pack with me.   My legs are not gonna feel right tomorrow.

Aye! StarChild

25 Pax (7 FNGs) for “Ducks on the Pond” #sleevelesslikecheech #GROW #F3matters @F3nation

QIC: Nugget

Pax: Nugget, Face, Double Down, Captain Insane-o, Zartan, Mayberry, Methane, Cardinal, Kidnapper Van, Red Roof, Little Jerry, Cutlass, Quimby, Taco, Star Child, Jordy, Texas Pete, Pope, GOB (FNG), Double Wide (FNG), Cool Hand Luke (FNG), Mouth (FNG), Tron (FNG), Mox (FNG), Hobbs (FNG)

Nugget’s Backblast:
Well, it was a sunny, but muddy day in the Ville, but we don’t shy away from getting dirty. We started off with our record breaking 25 PAX, and moseyed the long way to the Field Hockey Field for a Red Roof led, oddly counted, COP. Started with SSH, followed by Merkens, LBC and Rosalitas. And as we all felt warm he threw in 5 Burpees. Thanks, Red Roof.
I warned that we were gonna get dirty, and we headed over to the softball field. This activity I like to call “Ducks on the Pond”. If you know baseball terms, you know that means the bases are loaded. And I loaded them with painful exercises. From home to first was a walking lunge, followed by first to second a karaoke run, second to third burpee broad jumps, and finally a sprint home. All others doing an AMRAP of 5 dips, 10 step ups and 15 rosalitas when not on the basepath. I intentionally slipped on the burpee broad jumps, fully taking advantage of the muddy field. We went in 2s toward the end to push the time.
When that was completed, we did a “Native America Run”. This involves the group jogging together and the last member sprinting to the front repeatedly until reaching the goal. In this case the field hockey field. I came close to “spilling some Merlot”, but like the champion of the Run for the Rose, I held it together.
We then circled up for some Tabatas. This is 8 rounds of 20 seconds on, 10 seconds off of one particular exercise. We started with Merkens, the LBCs, and finished with squats. This may sound easy, but it is brutal. This was learned quickly after the Captain suggested diamond Merkens. Loved the AYG effort on these since most of the PAX had never heard of this before.
We finished up with some team sprints with planks and rosalitas. And an AYG sprint to end our day.
I appreciate all the support on my first Q and am looking forward to my next one. I am learning a lot each time out.

COT and Name-o-rama

We pulled in a group of 7 FNGs who fit right in and promised to return to the #gloom. TClaps to Quimby, Zartan, Star Child, KV and Jordy for headlocking. TClaps to @coreywinton for directing a FNG to us who found us thru the new site.  Many went #sleevelesslikecheech and we all reflected on this tragedy and sent out prayers and support to Cheech’s family. Two things you should see if you don’t think this is the real deal:

Tclaps to Jordy for suggesting we all evaluate our safety during workouts including routes and gear. Be safe out there men!

Red Roof gave us some parting words to live by and we broke to conquer another day.

NotFake News:

The Pax is considering adding another AO in the East End for our hi-class #HIMs. Let’s keep these numbers #growing and it’ll be time soon enough.

Go buy a F3 Louisville Logo’d shirt.

#Ruiner PreBlast — Nugget’s First Solo Q

Captain Insane-o here with a little PreBlast for F3 Louisville.  A few important announcements:

First, our F3 Louisville Logo was recently approved by the mother-ship and the presale is going on now.  Get on your internet machine and order here .

Second, this is Nugget’s First Solo Q and we want it to be a real #Ruiner.  Good chance it’ll be sloppy as we’re getting the backside of Cindy Friday afternoon and evening.  Nothing like a little sauce with your Nugget.

Third, I’m hearing rumblings of multiple FNGs on Saturday.  Look, let’s headlock these guys.  For those of you that keep coming back, you know this is different.  Tell your brother, buddy, neighbor — hell the guy you can’t stand that needs to have his merlot spilled — that this is everything it is.  And next time we see a rival gang of fitness dudes, we’re assimilating them on the spot.

Finally, go sleeveless Saturday for our fallen F3LexSC brother Cheech, who passed away Thursday leaving his wife and two children.

See you at 0700 in the #gloom for the #ruiner.

CI out CI



13 Pax for Sgt. Pepper’s #Gloom(y) Heart’s Club Band #sleevelesslikecheech #getbetter

QIC- Zartan

13 PAX- Zartan, Nugget, Cutlass, Double Down, Little Jerry, Captain Insane-o, Country Boy, Texas Pete, Quimby, Star Child, Red Roof, Bob Ross & Pope

In honor of the 50th Anniversary of Sgt. Pepper’s Lonely Hearts Club Band, this #templeofgloom was inspired by the Beatles.  It was a muggy morning so we got to it and mugged the morning right back.

 Revolver– We started with a run the long way to the tennis courts for some COP.          20 SSH IC, 15 LBCs IC, 10 Rosalitas IC, 5 Angle Grinders, 10 Rosalitas IC, 15 LBCs IC and 20 SSH IC.

Hard Days Night– With the heart rate increasing we shifted to some LOP for some slow suicides.  Court 1 was 10 Don Quixotes IC with a run a up and back.  Court 2 was 10 Reverse LBCs IC and Karaoke up and back.  Court 3 was 10 Freddie Murcurys IC with Super Mario up and back.  Court 4 was Sixty Second Circles (SSCs) AYG up and mosey back.

Help! Now we were working.  Ran over to soccer field for some partner work to help the # PAX get to know one another.   10 Squirkins, 10 Booyah Merkins then right into the Bear Crawl Inch Worm.  With 13 on the field this was a chore.  Fired up the music for the Thang that today bore the name Red Barchetta.  With over 700 yrds ran and 100 SSH, 75 Mt. Climbers, 50 LBCs, 25 Merkins and 10 burpees this was a great way to finish up strong.

Let it Be– Finished with some hammy stretches since they were bearing the brunt of the work.


No epaulets for the Sargents in the Pax; we all went sleeveless in support of our F3 Brother @F3Cheech #sleevelesslikecheech @F3LexSC.  Sadly, we found out after the workout that he had passed.  Our prayers are with his family and friends.  Prayers for Quimby’s pops.  We left better #HIMs than we came; that’s always a good thing.

Tclaps to Zartan for his first solo Q.

No More Landmines


Look at this photograph

Every time I do it makes me laugh

QIC- Jordy

17 PAX- Jordy, Red Roof, Star Child, Captain Insane-O, Pope, Old Bay, Texas Pete, Methane, Nickelback, Zoolander, Country Boy, Bobross, Cutlass, Double Down, Little Jerry, Quimby, Zartan

The PAX was 17 strong and willing #inthegloom this morning for the #bagofwrenches. Fresh off a successful legal name change, Jordy (formerly Geordi, also Giordi) took the helm for the Q. And what an eventful morning it was! Went down like this:

The fluffer was a long run to the tennis courts for a little COP to get the proverbial juices flowing. 5 rounds of 10 count in cadence SSH, Murkins, Squats (Teabags), LBC’s, and Freddy Mercury’s. Nobody seemed phased so we did it again for another 5 rounds on the 10 count. A count off showed a record Tuesday PAX of 17 (!!!) and we partnered up then Jordy led the cavalry out of the gates to the soccer field.

En route, Nickelback stepped on a landmine and went down on a bum ankle. Standing 8 count and we ruled him out for the day. Nurse Star Child tended his injuries for a few while the PAX rode on.

To the soccer field for Coupon Tuesday! Partner work for this manthrashing. AMRAP 5 minutes for 3 rounds

Round 1- one partner sprints the width of the field while the other does Coupon weighted Squats .

Round 2- the beatdown continues. One partner runs half the field carrying the rock while the other does air Squats.

Round 3- just because. One partner sprints the width of the field while the other does strict overhead Coupon presses. Yeah baby!

Coupons up and run back to the tennis courts for Mary. Star Child started it off with some 7 Minutes Abs while Jordy checked on the wounded.

Jordy then led the 16 man Circle Burp with SSH on the go. Finally, when the PAX could no longer feel their legs, it was to the line for Air Squat Suicides. 5 Air Squats followed by AYG Suicide runouts. Planks, downward dog, Cobras, hamstring, squat stretches to cool it down and done!

COT and prayer led by Red Roof. No FNGs today but damn what a show! Shout out to the PAX on crushing it today! Tclaps to Cutlass – kid is on fire – and to Pope, Bobross and Country Boy for Larry Bird’ng the final exercises.

And finally- Shout out to Nickelback for speedy recovery from what appears to be a mild ankle sprain. No More Landmines brother!

Up Hill Battle

13 HIMs arrived for the Ruiner, with 2 FNGs props to Zartan.  Star Child was on the Q for the first half, and we moseyed on over tot he Ball courts for some COP.  We circled up for some SSH, Merkins, and Imperial Walkers, and the newly introduced Imperial Squats.  After  our blood was flowing, we lined up for DOMINOES, and we FELL HARD.  We planked on each side while each PAX did 5 Merkins.  Down the row, and back again.

Afterwards, we regrouped and went for a field trip across the bridge and over to a nice (not nice) little (not little) hill, where Star Child got everyone a little closer than they wished to be…  We partnered up for some backpacking (YODAS!) and carried one another up the hill, and ran back down.  Each partner had a try at it.  Then we wheelbarrowed up the hill, well as far as we could, then bear crawled the rest of the way up.  We ran back down to swap.  Lastly, we burned up some legs with 5 jump squats, and ran backwards up the hill.

Red Roof was now the Q, and he led us to the Field Hockey Fields for some 100,200, and 300… Wiping out any ounce of energy we had left, partnering up for 100 Merkins, 200 air squats, and 300 LBCs combined while the other partner was running across the field.  If that wasn’t enough, we circled up Freddie Mercuries and Derkins to wrap us up for this Ruiner.

The two FNGs are FNGs no more..  Welcome County Boy and Texas Pete.

Texas Pete and Country Boy, welcome to F3.  We hope to see you all again at The Bag of Wrenches.  HIMs included Red Roof, Star Child, Nugget, Zartan, Little Jerry, Double Down, Kidnapper Van, Dr. K, Methane, Taco, and Cutlass in the COT.  Prayers to all for a great Fathers Day.  We earned it this morning, brothers!

Hard Rain

  • When: 06/15/17
  • QIC: Zartan, Captain Insane-o
  • The PAX: Red Roof, Star Child, Little Jerry, Jordy, Double Down, Bobross, Zartan, Methane, Face, Captain Insane-o, Nomo, Old Bay (FNG), Zoolander (FNG), Quimby (FNG), Ironclad (FNG)

It’s raining, it’s pouring, the old man is snoring.  YHC (Captain Insane-o) woke to this…

Dead Rain


But I was pretty sure the heavy stuff wasn’t coming down for quite some time, so into the #Gloom we went.  Four FNGs joined a strong group of #HIM for a rainy, soggy and brutal (lots of running) #Templeofgloom workout.

Zartan took the keys for his first Q, and like the priest in Caddyshack, he careered it.  Here’s what went down…

COP (LOP, Line of Pain?)

Zartan ran us over to the tennis courts and lined us up for a little warm-up he called slow suicides.

20 SSH IC, forward run to Court 1, backward run back
20 American Hammers (that drew support from the Red State FNGs  who joined us), Karaoke to second court and back (switch sides)
20 Mountain climbers IC, Super Marios to Court 3, High knees back
Sixty Second Circles (a Zartan original):  Plank with left hand high (hold 15 count), roll to LBCs 15 OYO, roll to plank with Right hand high (hold 15 count), run up to Court 4 and back.  Tclaps to Bobross for Larry Birding it.
Then, Zartan circled us up for (YHC’s favorite) a Circle Burp.  With 14 and YHC holding his “down”, it took some time.  We were ready for the next challenge.

The Thang…

Zartan handed the keys to YHC, and I had everyone count off 1-7, 1-7 and meet their new partner.  We moseyed down Pee Wee Reese to a hill that made for a nice place to do a little Burp Back Mountain.  With your partner, 15 burpees, run down the hill.  At bottom, elbow plank until all get there.  The key was to stay with your partner, but push him too. Plus, after this you may need a strong hand told hold you.  A little downward dog, recover.  Then, 10 burpees, run up the hill.  Plank till all are up there.  Little Jerry gave us a ten count to recover.  Then, 10 burpess and run down the hill.  Keep in mind, it’s pouring rain…  At the bottom, plank till all get there; downward dog, cobra (upward dog), back to plank.  Line up single file for an overlap run back to the tennis courts (about .5 mile).

At the tennis courts, circle up for 7 Minutes of Mary…

20 Dollys IC
10 V Up Roll Ups OYO
15 Freddie Mercuries IC
Fifer Scissors on YHC’s count

Break the circle, line up.  20 merkins, sprint to all 4 courts to end line and jog back.  Plank for 10 count and we’re done.  Still raining.

COT and Name-o-rama.  Tclaps to Zartan’s milkshake for bringing all the boys to the yard. I heard a few of them say, “this is something I’ve been looking for for a while.”  YHC hears you! Four FNGs on a very rainy Thursday for the #Templeofgloom is impressive. Ironclad can change his name when he comes back.  Star Child closed us with some nice words to live by and we left to conquer another day.

CI out!  CI#getbetter


Let’s Go Krogering

  • When: 06/13/17
  • QIC: Red Roof
  • The PAX: Red Roof, Star Child, Captain Insane-o, Face, Zartan, Nomo, Little Jerry, Double Down, Methane, Bobross, Nickelback


Double Coupon Day.  It’s sticky out today boys, let’s go Krogering!!!

Mosey to B-ball courts for COP




Hamstring stretch left and right – 10 count each side

Plank jack x10

Downward dog – 10 count

Good mornings – 10 count

Mosey to field hockey field and grab coupons. Partner up, size doesn’t matter

P1: coupon shoulder press x10, P2: coupon curl x10. Partners run to other’s coupon and switch exercises.  Finally run back to original coupon location

P1: Walk over merkins x10 P2: weighted squat x10, regular run back and forth

P1: Coupon swings x10 P2: triceps press x10, backwards run back and forth. 

 P1:  shoulder press again x10, coupon curl x10, karaoke run back and forth.

Now everyone is feeling the burn, let’s really blow it out for the finale, head to the playground…

8 Minute AMRAP (as many reps as possible): 5 dips -10 step ups -5 pull ups – 10 step ups – REPEAT

COT and prayer

Red Roof lead the COT and final prayer.  Big T-claps to recent FNG’s Face, Zartan, and Nickelback for coming back and joining the PAX for multiple workouts.

Tryin’ to be the Best at Exercising (Captain Insane-O via Red Roof)

  • When: 06/10/2017
  • QIC: Captain Insane-o
  • The PAX: Red Roof, Taco, Cutlass, Captain Insane-o, Zartan, Cardinal, Nickelback, Little Jerry, Double Down, Kevorkian (FNG), Kidnapper Van (FNG), Face (FNG), Early Times (FNG), Probe (FNG)


Today was YHC’s (Captain Insane-O) first solo Q, so I came prepared. Inspired by an epic Zartan quote when he was resisting my headlock – courtesy of Kenny Powers – today’s workout is entitled, Tryin to Be the Best at Exercising…

Mosey to Basketball Courts


20 SSH
10 Merkins
20 LBCs
20 Freddie Mercuries
20 Plank Jacks
20 Air Squats
Circle Burp- high knees,in order call “down” for a burpee til everyone gets a shot. We were feeling the burn, and the FNGs were not smiling any more.

The Thang…

Hard run back to the Field via the long way (over the river and through the half-pipe we go!). Anyone in the Pax can call out an exercise; 10x max tho. Red Roof called plank, to six at the top of the hill and Pope released us after a slow ten count. YHC called air squats half way back. No one else spoke up. Saving their strength, maybe?

Back to the field. Pax was moving like a well oiled machine. Pair up, line up (Red Roof, Nickelback and YHC had a trois). Played a little Catch me if you can. Partner 1 performs 5 Merkins, and then sprints to catch the Partner 2, who has been running backwards. Repeato up and back. Plank while you wait for everyone to finish.

Circle up for…

BLIMPS 5 burpees, 10 lunges jumping, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats. Pope asked for an acronym so he could remember. Pretty sure BLIMPS covers it. The workout was getting to their brains! It’s working! Plank while you wait for everyone to finish.

Circle up for Mary time.
In and Outs 10x.
Fifer Scissors 10x.
Leg Climbers 10X (each leg).
Heels to the Heavens 10x.
Captain Thor (big boy situp, 4 American Hammers) 10 X.

Now for the main event.

Set up the A/V equipment for the Death Metal Circuit. Cutlass was in heaven.

YHC did some course work before and had each station marked and staked with a coupon. Each coupon was a circuit stop with the last stop being ropes. Circuit exercises: Burpees, Coupon Swings, Merkins, Overhead Coupon Presses, Weighted Squats, Battle Ropes at the end. Each station was an AMRAP for 15 count. Move on the whistle (courtesy of BeepWatch 2 apple , which I highly rec). Bear crawl back to start and plank til you’re up again. YHC took us to six a few times in the plank line and elbow plank. Rinse and Repeat three times.  Here’s a little video:

What would it be without Rocky/Apollo beach sprints? AYG sprints next. Stop at the end and plank til everyone is done. Plank to six, 10 count. Recover. AYG sprints. Stop and the end and plank til everyone is done. Left side only, ride side only. Back to plank, 10 count.

COT and Name-o-Rama. We had 5 FNGs. This thing is growing. Great group of men. Great time. Welcome Probe, Kevorkian, Early Times, Kidnapper Van (KV), Face. I want to thank KY (Charlotte NC) for headlocking me.  This has been a blast and something I really needed, but didn’t realize.

Extra credit to Little Jerry who ran a 5k after the #Ruiner and Kidnapper Van who pulled a lil piggie and literally ran to the farmers market to meet his wife after the workout.  Strong work!  And a shout out to Geordi who was waxing Worf’s back and missed my Q!  Sleep well my friend.


  • When: 06/08/17
  • QIC: Geordi
  • The PAX: Captain Insane-o, Red Roof, Geordi, Zartan, Cutlass, Star Child, Mayberry, Cardinal, Little Jerry and Double Down


Captain Insane-o here with the Backblast from Geordi’s first Q.  Geordi took us through a horror show workout aptly titled after Stephen King’s works.  The Gloom was illuminated by a full moon.  We were howling.  Here’s how it went:



Mosey to the tennis courts 1st line- Bear crawl up and back 2nd line- High knees up and back 3rd line- Butt kickers up and back 4th line- Super Marios up and back.  Got the blood flowing, but all works and no play makes the Pax dull boys, so we moved to the track for …



Main track- 4 stops Run is together Circle up on grass at stops Rest is hamstring stretch squat pull downs 0.25 mile- 30 “teabags” (air squats) on own count, rest 0.5 mile- 30 Merkins on own count, sets of 10 with down dog position if breaking up, rest 0.75 mile- 20 air squats (or as Geordi called ’em, teabags) 1 mile- 20 Merkins.  There may have been some diamond merkins tossed in at the last stop.  Seemed like a good thing at the time; made a few in the Pax spit flies…



AYG run last 0.2 miles on track to tennis courts, circle up, rest with hamstring stretch squat pull downs 30 burpees (Geordi nearly killed us all here!  30 frikin’ burpees! He should have just dropped a bucket of pig’s blood on our heads and called it) then 20 teabags, then 10 Merkins on your own count



Geordi — at Red Roof’s urging — finished it off with some Mary, and as I recall everything was on a 20 count in cadence and my abs are still on fire.  Finally we lined up for AYG suicides on the court.  No maze, no scary dead twins, no fish and goose soiree (, just good old fashioned horror show work.

We ended at the COT with a strong group of 10 ten men.  Prayers were said, thanks was given and we broke to conquer the day.  By then the gloom had lifted and no one was scared any more.

Insane-o out.

If you can dodge a wrench… When: 06/06/17 Red Roof

  • When: 06/06/17
  • QIC: Methane
  • The PAX: Methane, Captain Insaneo, Cutlass, Little Jerry, Double Down, Red Roof, Nomo, Nickelback, Zartan (FNG), Fall Guy, Starchild, Geordi


This beautiful Tuesday morning was as good a day as any for 12 PAX (1 FNG) to try Meth for the first time, right? And by Meth I mean Methane running the Q for the first time for the Tuesday Bag of Wrenches.

First we left the circle flag and moseyed over to the tennis courts for the COP…

COP (Circle of Pain)

20 SSH

10 merkins

10 LBC

10 Jumping Lunges

10 imperial walkers

10 mountain Climbers


The Thang…

Staying at the tennis courts, Methane had the PAX start out doing the following with a suicide of the outside lines of the tennis courts at the end of each exercise.  Early finishers got to plank when done.

Donkey kicks (Plank and kick your feet up behind you like a donkey) X20

Merkins x20

Runners Lunge (right leg) x20

Derkin (Decline Push Up) x20

Runners Lunge (Left Leg) x20

Plank Jack x20


The PAX was feeling it now, so we then moseyed on over to the big field for some more fun…

Partner up (Size doesn’t matter – unless you’re paired up with Cutlass or Zartan evidently)

Jump Overs (x20) – P1 planks while P2 jumps over and back of P1 x20 then switch jobs

Throw Downs (x20) – P1 throw downs legs of P2 while he lays on his back x20 then switch jobs

Over & Unders (x10) – P1 planks while P2 jumps over P1 then goes under P1’s plank then switch jobs

Early finishers were treated to Rosalitas.


Finally, with a few minutes remaining Meth had us do the following sprints down one end of the field and recover back:

Karaoke left

Karaoke right

Sprint (AYG – All you got)

Circle of Trust & Prayer

Today we welcomed one FNG to the PAX….Zartan.  Great work today Zartan!!!  We also encouraged the PAX to lean on some of the guys who’ve done workouts but haven’t shown up in a while to really get this PAX growing.  Finally, Start Child closed out with a prayer with words of encouragement for us to be good men, fathers, and husbands in our community.  Good work today men!

T-Claps to Methane for a great first Q.  Thanks for stepping up and making us feel the pain.

Not for Landlubbers – Red Roof

  • When: 06/03/17
  • QIC: Starchild, Captain Insaneo
  • The PAX: Starchild, Captain Insaneo, Taco, Benedict, Red Roof, Track Hoe, Little Jerry, Double Down, Nickelback, Jordy, Cutlass


With Captain Insaneo and Starchild took the helm this morning, this workout was definitely not or Landlubbers:

COP- Mosey on over the basketball courts for the COP (watch out for broken glass!)
– 20 SSH
– 10 Merkins
– 20 Rosalitas (BACK OFF GROUND)
– 20 Imperial Guards

Mosey on over to the half pipe – 4 times
– 5 Merkins
– Run downhill to 5 squats
– Run up to 5 Merkins

SWEET MARY- 10 count between each
– 20 scissor kicks
– 20 Rosalitas (BOG)
– 20 Russian Twists – Feet off ground and hand together, touching ground on each side
– 20 Freddie Mercuries
– 20 Dolly – Stick feet out and bring them back in while sitting on hands

Mosey on over to field to pass the baton to the Captain!

Yo Ho Ho- depending on #, form lines or a line. Everyone has coupon. Guy in back sprints to the front of the jogging pax. Go until everyone in the line has sprinted once. Stop for a little plank, to six, to plank, to six, recover on 10 count. Back to start with another overlap relay.

Sauerkraut’s buried treasure- Grab a coupon and line up. 5 HoH merkins then suicide sprint. Plank till all are done. 5 HoH merkins, 10 triceps raises, then suicide sprint. Plank till all are done. 5 HoH merkins, 10 tricep raises, 15 weighted squats, suicide spit. Plank till all are done.

Swab the Deck- circle up. 1 coupon per circle. Starting man does 10 over head presses while rest of pax does merkins. Sound off when complete and pass to next man. Pass until everyone has done 10 overhead presses. Repeat with squats 10x. Repeat with SSHs.

Arggghh Ya Got – Sprints in the field, jog back. Plank and hold till all done. Recover on 10 count. Repeat 2x


Welcome FNG Nickelback!  Great job Starchild and Captain Insaneo, you guys killed it!

Extra Credit: Little Jerry knocked out 9 miles before the workout. What?  Go ahead and take the rest of the day off.

The Texas Hold’em

  • June 1, 2017
  • QIC: Starchild
  • The PAX: Starchild, Captain Insaneo, Methane, Bobross, Pope, Red Roof, Nomo, Double Down (FNG), Little Jerry (FNG), Jordy


The PAX had Starchild at the helm today and he decided it would be fun to play a little Texas Hold’em today.  He told everyone to #anteup and get started, this workout was definitely not for the faint of heart.

“Listen, if you can’t spot the sucker in your first half hour at the table, you ARE the sucker!”


Mosey to the basketball courts for the COP (Circle of Pain)

Imperial Walkers x20

Merkins x10

Squats x20

Mountain Climbers x10


The blinds are down, cards are dealt…let’s see THE FLOP

Burpees x5 at one goal of the basketball court

Run to the other end and Burpees x5 again.

Run Back to the original goal and Burpees x5 one more time.

Repeat this whole thing 3 times (LBC, Rosalita, Plank while everyone catches up)

By now many of the PAX were questioning letting Starchild (KGB) deal at this table.


Next we moseyed over to the tennis courts for THE TURN

Merkins x5 plus a suicide (outside lines of each of the four tennis courts)

Jumping Lunges x10 plus a suicide

Squats x15 plus a suicide

Early finishers were treated to Mary while they waited.  (Ohhh, I see what you did there….lots of TURNS on the suicides).


Finally….The RIVER

Ring of Fire – Each PAX calls out an exercise then bear crawls around the circle while the others do that exercise.  Everyone gets a turn.  I can’t remember every exercise called out but I think it went something like:  SSH (Side Straddle Hop, Merkins, Burpees, Peter Parkers, Jumping Lunges, Standing Jump, squats, etc)

“He beat me – straight up. Pay him. Pay that man his money.”


Circle of Trust

Thanks to Captain Insaneo for bringing out two new FNG’s this morning – Double Down and Little Jerry…Welcome you guys!

Please follow F3 on Twitter (@F3_Louisville) and/or on Facebook (Search F3 Louisville Group).

Many of you are already doing this, but also show it to friends, family, co-workers, anyone who may want/need F3.  I’m really impressed with the group we’ve got so far, but there’s always room for more.

Next workout is Saturday (6/03) 0700 at the Seneca Tennis Courts.  I’m told Captain Insaneo and Starchild have a little treat planned.

It’s only Tuesday

  • When: 05/30/17
  • QIC: Red Roof
  • The PAX: Red Roof, Starchild, Fall Guy, Nomo, Nugget, Bobross, Pope, Cardinal, Cutlass, Mash Bill, Methane


Red Roof Q’ed this morning, and it was rough getting up and getting after it after a long weekend.  We got it started by running to the basketball courts for the COP…


SSH x20

Merkins x15

LBC x20

Squats x20

Imperial Walkers x15


The Thang…

Staying at the basketball courts, we did some Kevorkians (Partner Assisted Suicides).  Partner #1 completed a called exercise (Merkins, LBCs & Rosalita, Jump Squats, Burpees) while Partner #2 did suicides at the foul line, half court, foul line, base line.  Switch and repeat.  Plank and/or LBC for early finishers.  Props to #Cutlass for figuring suicides out!

Next, mosey to the big field grabbing our replacement coupons (As Chris Carter once said “Everybody Needs a  Fall Guy!”) along the way.

  •  5 hand over Merkins (double count on the coupon) run to the field
  • Add 10 coupon swings (not unlike kettle bell swings) to the mix, then run
  • Add 15 weighted squats to the mix, then run
  • Unpack everything set by set back to the original Merkins x5 running in between.
  • Early finishers planked and did LBC’s until everyone caught up.  We all also planked and did LBC’s after.


Good work today after a long weekend of eating and drinking.  Hope to see everyone on Thursday!

Coupon Caper

  • When: 05/27/17
  • QIC: Mayberry, Red Roof
  • The PAX: Mayberry, Red Roof, Cardinal, Pope, Nugget, Cutlass, Mash Bill, Beargrass, Hydro, Taco, Seabass (FNG)


Welp, we arrived in the gloom on for the Saturday #Ruiner, only to find that our beloved cinder block coupons had been permanently moved to a new undisclosed location by the Louisville Metro Parks Department.  This caused a quick audible to be called by Red Roof and Mayberry, who were sharing Q duties for the day.  First things first, let’s mosey to the field for a little COP.


SSH (Side Straddle Hop) x20

Merkins x15

Plank Jack

LBC (Little Baby Crunches) x20

Burpees x5

The Thang…

Red Roof started out the Q duties first this morning.  Mosey to the Hill  to Garden Drive (This hill needs a name, PAX!) for some 7’s with Burpees at the bottom and LBCs at the top.  (6 LBC and 1 Burpee, 5 LBC and 2 Burpees, etc).  This was tougher than previously anticipated as Red Roof somewhat underestimated the size and grade of the hill,  and there was definitely some grumbling going on by the end of it.  Nevertheless, we all finished and some people would have to admit they probably had a little fun with the pain.

Next, Red Roof tagged in Mayberry to take over the Q and continue the #Ruiner.  We moseyed to the big field partnered up and did some 100/200/300’s with Merkins, Squats, and LBC’s.  Partner #1 works on 100 merkins while partner #2 runs the length of the field and back, then switch and continue the counting.  This took some time and everyone was feeling pretty beat down when done, so Mayberry decided to treat us to a little game he called Duck Duck Goose (DDG) in the field.

Everyone circle up and one PAX runs around the circle while the rest of the PAX does the called exercise (Burpees, Merkins, Jump Squats, LBC, Freddy Mercuries, Plank, Rosalita, Dolly, Heels to Heaven, I may be missing one).  Everyone gets a turn to run around the circle.

By now everyone was ready to hit the showers and mosey to the nearest grill out, but not before Mayberry had the PAX run one last sprint, all you got (AYG) across the field and recover back.  That did it.

Circle of Trust

Today we welcomed one FNG, Nathan Lega (13), who will be known now as Seabass.  It’s really good to be able to get a teenager to wake up and work out during summer break.  Props.

Mud, Sweat, and Tears

  • When: 05/25/17
  • QIC: Star Child
  • The PAX: Bobross, Nugget, Captain Insaneo, Cutlass, Mayberry, Red Roof, Nomo


Star Child took the reigns this morning for his first Q and knocked it out of the park.  We had a little rain and a lot of mud to contend with, but that didn’t stop the fun.

First things first Star Child made sure we left the shovel flag at exactly 5:30 am and waited for no man (or Nomo and Mayberry as was the case).  We moseyed on over to School for some COP

COP (Circle of Pain)

SSH (Side Straddle Hop) x20

Mountain Climbers x20

Merkins x20

LBC (Little Baby Crunches) x20

Once everyone was good and loosened up and Mayberry and Nomo had joined the PAX, we moseyed over to the basketball courts for some more fun.  Word to the wise, look out for potholes on the road to the basketball courts, someone (Me – Red Roof) could lose an ankle.

The Thang…

7’s at the basketball courts alternating goals at the baseline doing burpees and squats.  6 squats &1 burpee, 5 squats & 2 burpees, 4 squats & 3 burpees, etc etc.  Early finishers were treated to LBCs and then Freddy Mercury.

Once that was wrapped up we moseyed on back to the big field grabbing our coupons (thanks #Sauerkraut and #KY along the way.  The field is where things really got sloppy.

Partnered up (size didn’t matter).  Partner #1 did coupon squats while Partner #2 lunge walked one way across the field then ran back to Partner #1, switch and repeat.  Early finishers laid in the pond, errr field, and did some Rosalita.

Next, Partner #1 did one arm coupon rows while Partner #2 broad jumped across the field and ran back to Partner #1, switch and repeat.  Early finishers were treated to LBC.

Finally, Partner #1 did jump squats, while Partner #2 did leg smokers across the field and ran back to Partner #1, switch and repeat.  Early finishers were treated to Dolly.

To finish everything off Star Child had the PAX run AYG (all you got) across the field (x3) and jog back as a recovery.  Early finishers did LBC and Planked.

It was muddy and sloppy but that didn’t Mayberry and Captain Insaneo from going all KY Derby on the PAX.  I think the final was 2-1 in the Captain’s favor, but watch the video yourself and you be the judge (video idea credit Captain Insaneo).

COT and Name-o-rama

Today we welcomed one FNG, Bobross (Kevin) to the PAX!

Planning to workout again Saturday 0700 at the Tennis Courts.  Bring a friend who would enjoy this as much as we do.

Also planning to be back Tuesday morning after Memorial day at 0530, same place.

Great job to Star Child for leading his first Q!


Cinder block beat down

  • When: 05/23/17
  • QIC: Red Roof
  • The PAX: Cutlass, Cardinal, Pope, Methane, Fall Guy, Star Child, Nomo, Mash Bill

Well, Momma always says if someone gives you a gift, you had better use it.  #KY and #Sauerkraut were nice enough to bring us some Coupons (Cinder blocks) so we better use them (at least until Metro Parks finds them under the bleachers)!!!  9 PAX (1 FNG) met in the gloom to do some work and make ourselves better:

COP (Circle of Pain)

Grab a coupon and mosey over to the big field.  Line’em up and leave them, we’ll come back to those later.  First we need to do a little warm up…

SSH (Side Straddle Hops) x20

LBC (Little Baby Crunches) x20

Merkins (Push Ups) x15

Imperial Walkers x20

Burpees x5

The Thang

Feeling inspired from Sauerkraut’s Q on Saturday, we decided reboot and revisit some of Satrudays #anchorlegbeatdown…

  •  5 hand over merkins (double count on the coupon) run to the field
  • Add 10 shoulder press, run
  • Add 15 bicep curls, run
  • Add 20 weighted squats, run (note: some wise guy asked what a weighted squat was!)
  • Take everything off excecpt the 5 hand over merkins (time constraints)
  • Early finishers planked and did LBC’s until everyone caught up.  We all planked and did Freddy Mercuries after.

Next we moseyed over to our special secret coupon hiding place and left them for next time (maybe??) and met at the bathrooms for some 10’s with step ups and dips. between the bathroom benches and some picnic tables not too far away.

  • 9 step ups / 1 dip
  • 8 step ups / 2 dips
  • 7 step ups / 3 dips
  • etc etc.

Good work today for all the new pax who just started with us last week.  Not too much grumbling and everyone was ready to get after it this morning.  I hope everyone sees the benefits, keeps coming back, and brings more people.

COT (Circle of Trust) and Name-o-rama

One FNG this morning Bob (affectionately will affectionately be known as Fall Guy). Also, per #KY on Saturday, Sack can officially change his name to Cutlass since he came back for another workout.


We need to name this workout.  I’ve heard some great suggestions, but we need more.  We can be F3 Louisville for a while longer, but if we grow to a new location we need to distinguish this one. Think bourbon, Ali, horse racing, etc.

Couponing for Beginners | F3 Louisville Send-off

  • When: 05/20/2017
  • QIC: KY
  • The PAX: Dough Boy (FNG), Cardinal(FNG), Captain Insaneo(FNG), Gerordi(FNG), Sac(FNG), Hydro(FNG), Pope(FNG), Red Roof, Mayberry, Sauerkraut, KY, Doc in a Box, Methane, Pitino, Star Child, Taco, Benedict, Bear Grass, YBR


Louisville F3 – May 20

19 of the strongest men Louisville has to offer came for the #anchorlegbeatdown in the gloom. It was a beautiful morning with great weather, good fellowship and a few surprises along the way. Here’s how it went down…

The Thang:
Follow me around tennis courts for a nice relaxing jog counting the path lights on our way (foreshadowing). Mosey over to the tenth path light and pop into the field circling up for…

Circle of Pain (COP):
Side Straddle Hop (SSH) x20
Merkin (push-ups) x 10
Mountain Climbers (MC) x 10
Plank Jacks x10
Squats x10
Little Baby Crunch (LBC) x10

Now that the Pax (name for the group of dudes) was good and warm we popped over to the path to stretch our legs. Run back to the shovel flag stopping at each light on the way and doing x5 exercises at each:
– Lap 1 – jump squats
– Lap 2 – Merkins
– Lap 3 – Carolina dry dock

Plank while you wait for the Pax and then Mary (code name for ab workout) sprinkled in between with LBC, Dolly and Rosalita all x10. Also dropped in a 6 inches with a FAST 10 count by Mayberry and a nice slow 10 count by Star Child to help us catch our breath. Big props to FNG Pope as he was the Larry Bird for this section of the beatdown sprinting far ahead of everyone. Mayberry also showed some Larry Bird type skills grinding it out and keeping pace with YHC.

With my warm up complete I graciously handed the baton over to Sauerkraut for part 2 of the beat down. But first…. a gift!

Pax walked over to KY’s truck where each man was provided a coupon (code name for cinder block with F3 spray painted on it – for any questions please reference coupon for beginners video above). The Pax could tell “stuff” was about to get real as Sauerkraut had that special twinkle in his eye like a man about to deliver 30 min of straight pain and suffering.

Mosey over to tennis courts with the coupon setting it down very gently so as not to destroy any of the beautiful Louisville Metro Parks. Line up on the end facing the other courts where we did:

– 5 hand over merkins (double count on the coupon) run back and forth
– Add 10 tricep curls, run
– Add 15 bicep curls, run
– Add 20 weighted squats, run (note: some wise guy asked what a weighted squat was!)
– Unpack each layer all the way back down to the 5 hand over merkins… ouch.
Sprinkle in some Dolly, Freddy Mercury, LBC’s and a few 10 counts by Pitino, Sauerkraut and Red Roof – appreciate the break for some extra O2 boys…

All the FNG’s and Louisville veterans had a STRONG showing on the coupon with a head nod to Larry Bird Captain Insaneo, Doc in a Box, Dough Boy, Star Child and Geordi. Well done men in hanging right in there with Sauerkraut who is an #AllStar.

With the beatdown complete we headed over to our Circle of Trust (COT) to close it out.

Welcome to F3 nation for Dough Boy, Geordi, Captain Insaneo, Pope, Sac, Hydro and Cardinal. All great additions to the Pax and in no time will be Q’ing and leading the next wave of guys!

What a great group of men out in the gloom today. So great to see some old and new faces and the men of F3 Louisville starting to take this to the next level. With workouts now on Saturday (7am – 1 hour) and Tuesday / Thursday (5:30 am – 45 min) Louisville is well on its way to growing and doing great things for the Men of this great city and providing great benefit to the community. The goal is simple – be there for each other, hold each other accountable and the three F’s will happen. The real question is which of the men today will keep coming back, and provide the emotional headlock (EH) to get your ass out of bed and improve yourself every day and support your brothers. I feel pretty confident everyone will do this.

I will be checking the backblast to see who is posting each Tues, Thurs and Sat and look forward to where F3 Louisville goes from here. Ultimately it is in your hands.

Good Luck!