Dudes and dudettes, major league butt-kicking is back in town. That is to say, it's Week Three of Tyler Park Month and Flo Jo is your Q at The Bunker. It's going to be totally tubular. Here's what to expect and what to bring: "Coupons and running shoes. We will warm up, get moving, andContinue reading "PB: Flo Jo Q @ Tyler Park – 10/15/25"

This past Saturday 11 pax + 3 cadre gathered in Louisville, KY for The PJ Ruck. For 6 hours we rucked, swam, and rescued our way through a one-of-a-kind event designed to pay tribute to some of the U.S. Air Force's most bad*ss special operators. This year's ruck was an homage to Air Force Pararescuemen,Continue reading "Back Blast – The PJ Ruck 2025"

Wax-On Q tomorrow @ Springfield. Come to Fred Wiche Pavilion in Simpsonville, KY prepared for a full-body AMRAP + running. Bring coupons. Go time is 0530. SYITG! Screenshot

Tomorrow at The O:  No Coupons.  Put on them gloves. Lace up them shoes. Go time is 0530. SYITG!

Tomorrow is Week 2 of Tyler Park Month at The Bunker. Post twice at The Bunker in October and earn your patch!

Warm-o-Rama• SSH x 20• GGx 10• Hillbilly walkers 10• runners Stretch• Arm Circles and Michael Phelps ⸻ The Thang - 🌍 Around the World Beatdown COMPETITION! We’ll split up into 3-4 groups depending on the number of Pax. We will “travel” around the world (stations) and teams will tally the number of completed series atContinue reading "BB – Patty Q at the Patriot 10/3/2025"

📣 Pre-Blast: Around the World Beatdown 🌍 When: Friday 10/3/2025, 0530 sharp Where: The Patriot - 100 W. Main Street, LaGrange, KY 40031 QIC: Patty ✈️ This Friday we’re boarding a one-way flight out of the fart sack and going Around the World. Expect a full-body tour with stops on every continent — legs, arms,Continue reading "PB – Patty Q at the Patriot – 10/3/2025"

Can't make the PJ Ruck but still want to support our local USAF Special Operators and their families? Have no fear. You can make a donation to through the PJ Ruck GoFundMe. As a thank you for your support, each donation unlocks a pair of limited edition PJ ruck patches. Let's go! https://gofund.me/b82ccd4fa

Tyler Park Month starts tomorrow. Our Q Handbook is taking us to the movies. No coupons. See you at The Bunker.

From the Q: "Be sure to bring a coupon and we will do a true Dora as we go exploring at our new AO!  There’s so much to see and do at our new site, I’m sure we will come up with some creative ways to beat our bodies into submission as we recover fromContinue reading "Pre-Blast: Cattle Chips @ Springfield – 9/26/25"

Wow, October is sneaking up on us like Oroku Saki and his Foot Clan ninjas. Less than a week until Tyler Park Month™️  - Post twice and earn a TMNTP patch!

Tomorrow will be a repeat of my weinke from Tuesday. It is a track and stack workout. We will start with a short quarter mile mosey, then you will do 10 of each of the following (all are 5 each leg): Split Squats (5 each leg) Single leg dead lift (5 each leg) Reverse lungesContinue reading "Preblast – Chopper @ Vets – Captain Crunchberry Q – 9.26.2025"

I advertised the full weinke in my preblast to give IPC participants the option to modify as needed. 5 still chose to come out. You know who wasn't there? Jolly Rancher. I'm sure he has a good reason. Probably something like I forgot to set my alarm, I didn't hear my alarm, etc. But atContinue reading "Backblast – Loco @ The County – Captain Crunchberry Q – 9.23.2025"

Typically I wouldn't share the complete weinke, but with IPC going on, and knowing Thrusters and kettle bell swings are on that list, I'm sharing the whole weinke, plan appropriately.Tomorrow will be a track and stack. We will start with a short quarter mile mosey, then you will do 10 of each of the followingContinue reading "Pre-Blast Loco @ The County – Captain Crunchberry Q – 9/23/2025"

Tomorrow's the big day. No coupons. Bring work / mechanics gloves. See you there! First workout: Friday, Sept. 19th - 0530hrs @ Fred Wiche Pavilion - Simpsonville, KY

Hi-diddly-ho, F3 pax-areenos. Are you tired of waiting for a place to work out in Simpsonville? Don't have a cow, man. Set your course for Fred Wiche Pavilion and catch the very first Friday morning black-ops workout at Springfield. I, for one, welcome our new F3 black-ops location. We've put workouts in Louisville, Shelbyville, andContinue reading "Pre-Blast: NEW Simpsonville Black Ops"

YHC showed up a tad early to get the tunes started to create a nice Monday vibe at the Patriot. One by one the Pax strolled in, fist bumps were exchanged, weekend activities and sports teams were main topics of conversation, and some light stretching for some of our more season pax was needed beforeContinue reading "BackBlast – Patty Q- The Minutemen and at the Patriot – 9/15/2025"

We have a last minute change in the Q and YHC will be leading the pax tomorrow morning at the Patriot at 0530! Bring your coupon and see what F3 in LaGrange, KY is all about! Patty

14 pax (and one dog) gathered in Louisville, KY at the Big Four Walking Bridge this morning (Sept. 11, 2025) for a GoRuck Takeover sandbag training event.  The event kicked off promptly with a welcome announcement at 0530hrs ET. Attendees circled up and completed the following: 20x (Ruck on) - pushups  - 4 count copperhead squats Continue reading "Backblast: 9/11 GoRuck Takeover"

Tomorrow at Tyler Park we have El Mule on the Q calendar. It’s like I always say when Mule leads: “Come for the playlist, stay for the playlist (and coupon exercises)”

F3 Louisville's Ruck Week draweth nigh. What is rucking? It's what the cool kids do to stay fit. We'll see you out there.

Who better to lead us during VQ week than…Masse’. Not sure what the Site Q was thinking here, but come on out to The Bunker and say hi to the friendly yogi’s. “Coupons required. We will work our muscles and keep our heart rate up.” - VQ Masse’ SYITG

Come out to the Simpsonville Fall Festival on Saturday, September 13, 2025 for the first annual F3 Louisville Truck Pull. Gather time for the parade is 0900hrs. Parade startex is 1000hrs. We will form up for the parade behind the German American Bank in Simpsonville (click for Google Maps pin) Look for the Humvee: PARKING:Continue reading "PreBlast: F3 Truck Pull – 9/13/25"

Good grief, MORE Q School? YHC will be your substitute teacher at The Hawk’s Nest tomorrow. Bring your coupon. We might skip the long division and have gym class instead.

QIC: Maytag Pax – 19: Beans, Big Bird, Dauber, depends, D-List, Flex Seal, HBK, Lightfoot, Lights Out, Lumbergh, Montezuma, Paul Blart, Porcini, Sewanee, Side Swipe, Singlet, Steve-O, Viking Q School Week @ the Stable means the Site Qs take over and teach the Pax how to lead a proper F3 beatdown. As the PAX circled up,Continue reading "BB – The Stallion @ The Stable – 8.19.2025"

Good grief! Come to Tyler Park tomorrow and work out in the gloom. 0530 start with your coupon.