For some reason I signed up to Q back to back days. I think Dauber snuck me on the calendar today without me looking or Crunchberry got his wires crossed cause we talk via carrier pigeon. Anyways the last two weeks back in the gloom has let me know that my strength is decent butContinue reading "Pelican PB-The Inferno 6/4/20"

The Temple of Gloom will start at 0630 to provide a curfew friendly work out option.  Please join me for a Combo Mambo event in which every movement will be a combination of multiple exercises.  We will also run some hills.  Bring gloves and some running shoes.  SYITG!

Pax: Diablo, Plumb Bob, Left Eye, Backdraft, Digiorno, Red Roof, Zima, Gepetto, Cowbell, Pope, Sump Pump, Old Bay, Fridge, OJ, Busssccccchhhh, Vincent, Kilo, CI Hard to say that I led this workout, but rules are rules so I'll get credit. Conditions: 68*, clear. Great morning. Gearlander: Refreshingly Proud tank top is really all that requiresContinue reading "Blender Backblast 6/3/20"

My first back blast in months and it feels so good. It was a great morning not under curfew at the County today. I got there about 15 minutes early to set up and Hush Puppy was already there. After a quick set up we circled up and got ready to start. Around 5:29:59 CochranContinue reading "Pelican Backblast-The Foundry 6.3.20"

I pulled into the parking lot at 5:20 and it said it was 63 according to the gauge in the truck. Perfect. After waiting for the last car to pull in, we took a mosey around the complex and circled up in the large parking lot for COP. 20 SSH (IC) 15 Grass Grabbers (IC)Continue reading "6/2/20 Loco @ The County BB"

Time to get back out.  This will be a you versus you, with room to move for all.  Goal is to keep active, and keep moving.  I am bringing out the workout that I call the Tomb Raider.  No coupon work, gloves are recommended (bear crawls will be had).  Hope to see some HIMs outContinue reading "Pre-Blast 06.03.2020 PK at the Tank (Vets)"

Ok forgot how to do this but here goes nothing. Come to the County tomorrow, bring some gloves and a coupon or weight(we have some there if you don’t have one). Meet by the rimless basketball courts instead of the playground. Theme of the workout is to be at least 1 better than Dauber-shouldn’t beContinue reading "Pre-Blast-Pelican Q at the Foundry 6.3"

I always really enjoy hitting up new AO’s...it’s so easy to stick with what’s close and easy, but I always seem to enjoy when I post new places. When Worm asked me to Q the first Vets relaunch, I knew I couldn’t pass it up, and that I’d need to bring the suck. PAX- 8Continue reading "BB- Big Mo @ Vets"

Q: Diablo PAX: (7) Mr. Hat, Flip Flop, Fertile Myrtle, Schotzie, Harbaugh, Uncle Sam, Diablo Absolutely perfect morning to workout in the Gloom. Started off under some stars, which soon gave way to the spectacular sunrise at Long Run Park. This was not only my first Q at The Abyss; it was my first timeContinue reading "Diablo BackBlast from The Motivator at The Abyss 6/1/20"

Tomorrow we get started at 5:30am at The County. No coupons will be needed. Gloves recommended. We will work through different levels of crazy for 45 minutes. SYITG!! -Stick Up

Full body workout coming your way if you're stopping by The Poshlands in the gloom. Calendar showed 7am which would be nice, but we will be up and at 'em at 0530. Get out to get some and get better. We will stick to the guidelines and you will push yourself! SYITGDeep Dish

Not much has changed since the last pre-blast I’ve written... We don’t get up for easy. The gloom belongs to us. If you post in the morning at Vets (or anywhere) you will get better. You will sweat a lot and maybe cuss me by the time 0615 rolls around. See? Not much has changed.Continue reading "BIG MO- Vets 6.1.20"

If you’ve not been to The Abyss at Long Run Park, I respectfully suggest that tomorrow morning would be a good time to check it out. True to form, full body workout is in store for those wanting to get better. You’ll have an opportunity to work; how hard will be up to you. Where:Continue reading "Diablo PreBlast for 6/1/20 at The Abyss"

Run through the wall WOD Get out and get better! Post your results in the link below when finished. All F3Louisville this week. log your time here

A couple of weeks ago when the Ultimate Weekend Warrior Challenge was opened up to other Regions interested in participating (Naperville & Toledo), the decision was also made to make this a friendly competition. Competition is nothing new within Regions or between Regions. For example, in January there was a friendly competition between Louisville &Continue reading "The Ultimate Weekend Warrior Challenge Part IV"

Time: 0530-0615Conditions: Normal, basement for Q and FNGParticipants: Duckling (Q), Jitterbug, Focker, Colonel Klink, Holly Roller, Plumb Bob, and 1 FNG (Whip Stocking)Total time: 45 minutes ContextDuckling built a total body workout based upon Mark Lauren Bodyweight Training’s philosophy. Invited close friend from high school and college to join workout. Posted announcement on v-c19 blackopsContinue reading "4.24 Heavy VWO BB"

Welp, I did it... I finally fart sacked a Q on F3's birthday no less. I was so excited, and then I totally screwed it up. I owe all the HIM that woke up that morning an apology. So, when Russdiculous (my all-time favorite F3 name) asked me to cover Friday morning, I jumped atContinue reading "Back Blast – 4.24.20 – The Mist w/ Jewel"

Last weekend the Ultimate Weekend Warrior challenge saw PAX from Naperville & Toledo join in on the fun resulting in (83) total PAX of F3 Nation taking on the WoD. Hopefully this weekend we’ll see participation increase across all three Regions. Last weekend was also the first time a winner was declared between Regions &Continue reading "The Ultimate Weekend Warrior Challenge Part III"

@holyroller Gonna try it again, except in the Zoom world this time. The Q on Thursday 4 23 - 100% chance of rain and 52 degrees. Please, please come outside with me and I promise we won't stop moving. Bring a weight or 2 for more fun. Goal is to be wet (sweat inside orContinue reading "PB 4 23 2020"

On the 14th, Handbook asked for people to step up to Q. I told him to sign me up for whatever was needed. He gave me 4.22. Then told me that was F3’s birthday, and asked if we should celebrate with Kraken burpees (he may or may not be a glutton for punishment). Can’t letContinue reading "4.22 – Birthday Pre- Blast"

In the 3rd F component, we are charged to better the community in which we live, work, & play. We will be utilizing the power of song to that end. Singing is proven to boost one’s morale & well being physically, mentally, & spiritually. Singing can also inspire & motivate those who hear the songs.Continue reading "3rd F OneVoice/OneSong Challenge"

Time: 0530-0615Conditions: Normal, basement for Q and FNGParticipants: Duckling (Q) and 1 FNG (F3 name TBD)Total time: 46 minutesContextDuckling built a total body workout based upon Mark Lauren Bodyweight Training's philosophy. Invited close friend from high school and college to join workout. Posted announcement on v-c19 blackops channel day before event. Texted other PAX andContinue reading "17 April 2020 V-C19 BlackOps Heavy"

F3 Lansbury TM This workout was tossed out last week by Zebra from F3Lexington, YHC quickly jumped on the opportunity to Q. Mainly because YHC loves to talk, especially about F3. A day or so before, YHC noticed that the preblast was getting quite a bit of attention. Never, ever, in my wildest dreams didContinue reading "4/16 Kentucky Convergence Backblast"

If after the 2nd week you’re already tired of the Ultimate Warrior pictures in the Blasts, then tough titties because he was my favorite wrestler as a kid & if you‘re 32+ years old but don’t know who the Ultimate Warrior is then I have nothing to say to you. In the first weekend ofContinue reading "The Ultimate Weekend Warrior Challenge Continues"

I honestly don’t know what day of quarantine we’re on, but I have noticed over this time period a lot more posts on social media for various exercises & WOs to do at home. Given it wasn’t even decided until about 0930 today to do this WO I was short on time to put somethingContinue reading "AfterZoom Delight 4.14.20 BackBlast"

Come kick it with YHC on the World Wide Web tomorrow morning. I'm bringing another full body, tabata style beatdown to the Temple of ZOOM. No equipment needed. There will be some short lateral movements included so try to give yourself a little space to move side to side. Grab your connected device, get toContinue reading "Pre-Blast: 4/15/20 – Temple of ZOOM – Virtual Black Ops"

On December 19, 2019 I sent out the PreBlast announcing the 2020 the Iron Horse Challenge. Over the next two weeks 50+ PAX members of F3Louisville signed up to take on the challenge, which is designed to to encourage PAX members to continue getting out ITG in the winter months when conditions are often lessContinue reading "Presenting Your 2020 F3Louisville Iron Horses"

Let me say this, I miss the Gloom. I miss getting out there running around the County, the Posh, and especially those damn hills at the Garden. I miss pushing myself to catch up with whoever is in front of me, which is usually most of the people posting on any given morning. But, theContinue reading "Back Blast 4.13 – The Mist"

Way back in May 2018, a few knuckleheads from F3Louisville traveled 60+ miles down I64. Their goal was a simple one, plant a shovel flag in Lexington, KY. Many of our pax, myself included, spent some of the best years of our lives at UK. We wanted to SHARE the gift of Fitness, Fellowship andContinue reading "4/16 Kentucky Convergence Preblast"