There’s a soft Q at The Chopper tomorrow so I’m packing up my cinder block and headed to lead St Pat’s. Bring Gloves, A Coupon, and a friend. Wear Socks. SYITG WORM

In the morning we will get moving early, change up a few things, and move some more (with proper social distancing). No coupons needed. Gloves if you want them. SYITG! -Stick Up

If you head out to Chapel Lake Park BO in southern Indiana tomorrow, there’s a 50% chance you’ll get rained on, but a 100% chance you won’t be the slowest guy there. Your Q has that covered. There’s about 680 guys in F3 Louisville that I know haven’t posted with us yet, so hopefully aContinue reading "Pre-Blast- BO at Chapel Lake Park, Grinder Q"

If you want to push yourself against The Standards, come out to The O tomorrow morning. Bring a coupon and an attitude to get better! Where: Seneca Park (tennis courts) When: 7/23/20 at 0530 How: Bring a coupon SYITG! Diablo

What meal is in the Crock Pot? Most diamonds are expensive, these will be free. Most diamonds are put on display, these will be in the dark. Most diamonds yield smiles, these will yield sweat. Most diamonds are a celebration, these will be a punishment. Most diamonds never actually matter. These have the ability toContinue reading "Pre Blast “Diamonds are Forever” 23-Jul-2020 Thursday Big Kapowski at Bayside 05:30 Crock Pot Q"

In to the fog...went Shuttlecock (R), Charolais (R), Fanny Pack (R), Birdie, Slugger 2.0, Firing pin 2.0, and Slide Rule (Q). Each equipped with the ruck and weight of their choice little did they know about what was to come... We rucked need the coupon stash at Bayside and circled up for 10 merkens andContinue reading "7/21/2020 Back Blast BO Ruck Ops@Bayside"

Dunning Kruger Effect is real.  Hamilton has been playing on Disney+ since July 3rd, which basically means I’m legit woke to the world of musicals.  And I feel sorry for all you plebs who lack the refinement to treat with me concerning matters of such elegance.  Tomorrow, I’ll humbly serve as the Henry Higgins toContinue reading "7/23/20 Pre-Blast for Agony @the County; Cochran Q"

PAX: Mr. Hat, Flipflop, Uncle Sam, Jolly Rancher, Kimble, and Captain Crunchberry (QIC) Weather: Mid 70's recently. Disclaimer: Provided by Jolly Rancher, I think.  I'm not sure, since I announced myself as Jolly Rancher. I blamed it on the confusion that Flipflop was a little early, rather than coming in hot. I'm not a professional,Continue reading "Backblast – Escalator @ The Abyss – 7.22.2020"

So my Mama told me this weekend that’s it’s been to long since I have Q’d or posted ITG. So this week I’m jumping back in with both feet or just one toe. Come out tomorrow for some you vs you and social distancing. Bring a coupon u will need it. Let’s get better together!!!Continue reading "Pre-Blast for the Foundry 7/22/20"

If you'd have told me three months ago that I would have been Q-ing at the Boondocks, I'd have thought you were crazy. That place is a million miles away. Be careful fellas! Once the M starts looking at real-estate websites, there may be no stopping the inevitable. Well fast forward to today, not onlyContinue reading "7/21/20 Backblast the Planetarium @ the Boondocks w/Geppetto Q"

Tomorrow at The Abyss we will get to see the sun rise over the lake.  The road to the lake isn't long. The road to success is long, and is up hill all the way. Prepare for some running, and a full body workout. Bring a coupon, and gloves for ground work if you preferContinue reading "Preblast – The Abyss – 7.22.2020 – Captain Crunchberry Q"

I could not wait for my first trip to the O. I had been meaning to get out there before I Q’d but I try to make most of Backflop’s Qs and he Qs just about every day so it didn’t happen. Thankfully I talked to Viking and Meter Maid the day before or IContinue reading "BB Pelican Q BoW 7.21.20"

This BB got away from me a little(i.e. I forgot). That doesn't mean that I wasn't excited to get back out to The O and lead the fine HIM that make up that group. I don't get there often enough but it's always fun to do so. We started off with a mosey lap andContinue reading "Back-Blast – Bag of Wrenches – The O – 7/14/20"

a little less Hill and a lot more coupon. Oh yea and bring your coupons. ~Kilo

Come one come rucksacks and all! 0530 at Bayside go a little ruck PT. NEEDED TO BRING: rucksack with weight (or use mini coupons onsite). For reference: A coupon weighs ~30-35lb. We will try to avoid movements that risk getting headknocked by your load. Drawing inspiration from GoRuck Ruck PT site page. SYITG! Your brother,Continue reading "07-20-20 Black Ops Ruck PT – bayside"

PAX (20): Bob Ross, Brown Tail (R), Colonel Klink, Crop Duster (FNG), Double Down (R), Dry Rub, Dynomite, Focker, Holly Roller (R), Huggies, Iceman (R), Jewel, Jitterbug (R), Minnow, Natty Light, Nice and Slow, Nino, Stick Up, Uncle Rico, Violet (Q) Warm Up: Mosey to Fountain.  5-minute dynamic warm up featuring 10 exercises executed forContinue reading "BackBlast 7.20 The Incubator @ Posh"

I think it's been over 6 months since I've led an official workout. It's time to dust the cobwebs off the weinke and get back after it. The workout will be a full body, HIIT, you vs you workout. It will allow for plenty of spacing and will be COVID friendly. No coupons, but youContinue reading "Loco 7/21 PB – Alexa 2yr Postiversary"

Holy crap it was hot and humid this morning.  Props to the 8 PAX who joined me at North Posh, particularly since the pre-blast was clear that we would be running hills.  I got to South County pretty early, but Stormtropper was already there. It has been a while since I had seen Trooper ITGContinue reading "Back Blast Monday 07/20/2020- North Posh Countdowns #beastmode"

It's a crazy world we are living in these days. Politics, racial tensions, pandemics, coin shortages...Just when you thought you'd seen it all, I'll be making my Boondock VQ tomorrow morning. Over three years of doing F3 I've pretty much stayed within the confines of the St. Mathews bubble. But after my recent move, I'veContinue reading "7/21/20 Pre- Blast Geppetto Q the Planetarium at the Boondocks"

My first trip to the O is tomorrow, be ready for a full body workout. Coupons and gloves are needed. If I can’t find the meet point just run around in circles until I show up. That’s basically what I do for COP anyway. SYITG Pelican

Come out to "The Incubator" and experience the first Violet led workout at Poshlands.  This workout is forcing me out of my comfort zone and rest assured you will be out of your comfort zone as well.  The plan is for a dynamic warm up, some HIIT rounds and of course some running.  No couponsContinue reading "Pre-Blast 7.20 The Incubator @ Poshlands"

If you were not able to make it to  Convergence on Saturday, get out to North Posh on Monday 0530 for a little taste of what you missed. If you were at Convergence, I know your pumped for a variation on my station Q from Saturday. No coupons needed. We gonna run some hills and workContinue reading "Pre-Blast Monday 07/20/2020- North Posh Countdowns"

Beautiful morning at The Station as always. Co-piloted for Airplane at last minute - because I love Qing. But, I didn’t realize it until now that I think this is the second time I’ve now subbed for Airplane on his last two scheduled Qs. I asked him again if he had a weinke as heContinue reading "Back Blast – Station @ Inferno – 07/16/2020"

Most of you know that I have a love for Tom Brady, heck my name is Gisele and when I was given that name I was excited. Your workout name shares a name of the beautiful wife of Tom Brady? YES the GOAT, who was drafted in the 6th round. My love for Tom BradyContinue reading "BB: 7/16 The Agony"

Three HIMs stretched it out @ The Abyss. PAX: Uncle Sam (R), Flip Flop, & Mr. Hat (Q). We did some downward dogs, cobras, and attempted a crow or four. We saw a deer right in front of us by the boat dock and watched the beautiful sunrise over the lake. If you've never beenContinue reading "Gladiator Backblast 7.17.2020"

So...for the past couple of years we’ve done a Spring Convergence around April 22nd in celebration of the establishment of F3Louisville & a Fall Convergence around the end of the October. Obviously a Convergence in April was not an option in the midst of COVID-19 pandemic so the event was pushed to July. The hopeContinue reading "**CONVERGENCE at The O 7.18.20 Pre-Blast**"

The last time Focker Q'd he was at the Boondocks and it rained 65" according to those that Posted that day. Must have given him some inspiration for his Q tomorrow at Pleasantville. Bring your dive fins/swim fins/flippers he says. (I don't have any but he says we won't be left out if we don't)Continue reading "PB: Focker Q – 7/17 Wisteria @ Pleasantville"

Convergence is Sat, so tomorrow at The Abyss we will do some yoga. This won't be just sitting with your legs criss cross applesauce the whole time. It will hurt some, but it will do your body good. We will start a little later to give some of you extra time to come all theContinue reading "Gladiator @ The Abyss Preblast"