RANDOM Q WEEK 7/26-7/31- ALL AO’s

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Random: proceeding, made, or occurring without definite aim, reason, or pattern:

Time to switch it up a little… have a little fun ITG. Next week is Random Q week.

The Details:
– No pre-determined Q. All site Qs will show up with dice or an app that will allow them to randomly select a number. That PAX with the corresponding number will be the Q for the day.
– All Site Qs to perform COP so the chose PAX can take a few moments to gather their thoughts (you should come with something in mind).
– Bring a coupon so each randomly selected PAX has all possible options at their disposal.
– This is to show you that Q’ing isn’t that hard, and to help you get more comfortable with stepping up to lead. After all, this is a group whose mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Come with an idea.
Each site has 4 corners, a place to run.
Use coupons.
Do merkins until someone face plants.
You like a recent workout? Put your spin on it and go.
Go merlot hunting with wind sprints.
Choose your favorite exercises and get after it.
If something doesn’t work, acknowledge it and move on.
Have fun with it.

This isn’t rocket science and each HIM in attendance is there to support you and help you.

In keeping with the theme of the week, I’ll be randomly selecting where I post the night before via a roll of the dice. Maybe I’ll SYITG

Most importantly… HAVE FUN w/ this!

BB – Squid Q – Wisteria @ Pleasantville

14 PAX showed up to see what hand they’d be dealt. We started with a lap around the loop and ended on the amphitheater stage.

Toy Soldiers
Hillbilly Walkers
Kendra Newmans

Find a partner
Each PAX draw two cards from F3 Beatdown Deck
Play two rounds of War and perform the exercises
Box jump all the way to the top of the amphitheater
Rinse and Repeat

At 06:15 time was called and we circled up at the flag. Mumble chatter was strong and everyone got in some great work. COR, NOR, Announcements (F3 and BMR convergence), Announcement (PAX father having surgery).

We are all dealt a unique hand in life. Sometime we get a great hand and sometimes it’s junk. When we get a good hand, it’s easy to forget about the struggles of the men around us. Remember that many men are fighting to stay afloat in life, be intentional about watching out for them. We are not designed to face this life alone.

Until Next Time,


Squid Q – Baptizer @ The Garden 07.16.21

This one is a bit overdue so I’ll keep it simple.
4 PAX showed up to celebrate my 41st trip around the sun. More importantly, we also commemorated a PAX’s father. Brut, of F3 Greensboro wrote the second half of this weinke in honor of his dad who passed away recently. He posted it on Twitter and regions around the nation have run it.

We jumped straight into the work.

Thang 1
Nuclear Burpees

Thang 2 #TheWin
83x each, mosey up the hill, 8 burpees, mosey back down and move on to the next.
Overhead Press
Weighted Squats
Flutter Kicks w/ coupon

It was an honor. Thanks men!

Until Next Time,


Pre-Blast – BMR + F3 Convergence – 07/24/2021 @ Big Four Bridge

Saturday is sure to be a great day for two organizations in Louisville that push this community to grow better men. In what is to my knowledge the first of its kind, we’re having a convergence style workout that brings together F3Louisville and Black Men Running, or BMR.

Black Men Run

BMR is a group that focuses on the health and wellness among African American men by promoting a culture of running or jogging to stay fit resulting in “A Healthy Brotherhood.”

F3 is a nationally led network of free, peer-led workouts for men with the mission to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Image what can happen if we work together to find more men to become better fathers, husbands, uncles, newphews?

When we get right, image then what we can do and the impact we can have on those around us.

Timeline of Events:

  • 5:45am to 6:45am – Extra credit ruck begins; if you don’t have a ruck, reach out and let someone else know and we’ll find one for you. We’ll probably get in 3 to 3.5 miles of rucking for those curious.
  • 7:00am – Workout begins with an F3-style bootcamp; this will be a mixture of bodyweight exercises.
  • 7:30am – Workout moves to a BMR-style run; this will be an “out and back” run to accommodate any and all paces. So if you’re the 6-minute a mile kind of a guy versus the 12-minute a mile clyedsdale, it doesn’t matter. We’ll leave no man behind!
  • 8:00am – Workout concludes; we will also hopefully have some time of fellowship which will include some water and coffee…so plan accordingly!


For those navigationally challenged, the address is 1101 River Road, Louisville, KY 40202.

Also, see below a map that includes the recommended parking and meeting locations for the ruck at 5:45am and the workout at 7:00am. Don’t shoot the messenger for the quality of the image…I’m an accountant and not a graphics design artist!

Big Four Bridge – 1101 River Road, Louisville, KY 40202

What to Bring:


We need men to get introduced to these organizations. Headlock your neighbor or your buddy that lives nearby. Bring them so they can taste what it is like to be pushed by like-minded men together.

See you in the gloom [“SYITG”]!

Jolly Rancher out!

7.23.21-The Defender @ The Patriot: BigBird Q

Independence: The quality or state of being independent.

Independent: Not requiring or relying on something else.

Come out ITG and earn yours from the work week. Start it out right, own the day and set the tone for the weekend.

We’ll be running…Native American style… amongst other CSAUP stuff. No coupons required.


7.20.21 Back Blast – BoW at The O

Weather: 66. Cool, slight humidity, slight breeze out of the west. Nice.

PAX: Porkchop, Harry Caray, OJ, Swatch, McAfee, Tron, Handbook, Fergie

Q: Stick Up

Disclaimer was giver at exactly 0530. Verbal confirmation of understands was granted, we grabbed the coupons and headed to the tennis courts for COP.

COP: SSH, Grass Gabbers, Toy Soldiers, calf’s, runners stretch, cones, Michael Phelps

THANG: line up on the sideline of the first court. 20 Merkins. Rifle carry to the far sideline of the second court (all the way to the fence if you’re McAfee). 10 Thrusters. Rifle carry to the start. 20 weighted squats. RC. 10 Thrusters. RC. 20 KB Swings. RC. 10 Thrusters. RC. 20 Shoulder press. RC 10 Thrusters. RC. 20 Rows. RC 10 Thrusters. RC. Leave the coupon and run a 1/4 mile loop. Rinse and repeat until the end. The standard was established at 15 laps in 10 minutes. I think we all fell short. Not worries we will get there.

COT: countOrama, nameOrama, words of thanks, announcements, intentions.

Stick Up

Le Pew’s BB from The Posh 7.19.21


  • Jitterbug (R)
  • Air Raid (R)
  • Devitto
  • Shotzie
  • Stick Up
  • Le Pew (Q)


  • 100 Side Straddle Hops
    • During which time my speaker fell to the ground
  • 15 Toy Soldiers
  • 10 Good Mornings In cadence
  • Michael Phelps

The Thang:

The Pax paired up and did a relay around the island in the parking lot. I’ll underestimate and guess the lot is 80 yards long, so a full lap is 160 yards.

As one Pax ran around the lot, the partner farmer carried two coupons. When the runner caught up with the farmer, the pair would perform 10 squats or 10 big boy sit-ups.

We did this for about 35 minutes.


  • 40 flutter kicks in cadence
  • 40 reverse flutter kicks
  • Closed out with a two minute Superman pose

I’m so grateful for all the men of F3. @f3stickup has done an incredible job at The Posh and hope every F3 Pax member can get out there and support that AO.

Giddy up!!

Pre-Blast – The Cliffs @ The Garden – Catfish Q – 7.20.21

In a last second change of events, I have taken the Q tomorrow at the Garden. We will do a Dora set on the back hill and I promise you a good full body beatdown. All PAX will need their own coupon. We have them in stock on-site.

I dug into the vault for the hardest hitting music I could think of to help motivate. Yes, there will be some explicit lyrics. Modify as needed. SYITG.


BB – 7.19.21 @ North Posh w/ Jewel

I hit the light at US60 (Shelbyville Rd) next to Double Down, which isn’t out of the norm on a Monday or Wednesday. But I knew it would be a good day when he passed the entrance to Posh and followed YHC to North!
I then quickly realized I forgot my sandbag *insert angry face emoji* oh well…

Weather was perfect. Damn near no humidity, 65 degrees or so.
Orville (R)
Double Down (R)
Jewel (Q)

0530 and I announced myself as the Q, gave the disclaimer, and we started with the standard COP
Toy Soldiers
Grass Grabbers
Merkins – may or may not have been a mistake here… just go with the flow –
I said we were going to run a lot today… so, off on a quick mosey to the lake and back up the main road and back to the starting spot.

Thang: Ladder style workout- after each round, run to the sign at US60/ Shelbyville Rd.
1. 5 Manmakers
2. 10 Thrusters – completed w/ 5 Manmakers
3. 15 Curls – completed w/ 5 Manmakers & 10 Thrusters
4. 20 Squats – completed w/ 5 MM, 10 Thrusters, & 15 Curls
5. 25 Merkins – completed w/ 5 MM, 10 Thrusters, 15 Curls, & 20 squats
6. 30 Box jumps – completed w/ 5 MM, 10 Thrusters, 15 Curls, & 20 squats & 25 merkins

Throw in the runs to Shelbyville Rd and we hit close to 3.5 miles this morning.
Totals for the morning –
Manmakers – 30
Thrusters- 50
Curls – 60
Squats – 60
Merkins – 50
Box Jumps – 30

We circled up for Mary with a few minutes left.
Strong work by the PAX today…especially Orville who dominated his 2nd post.
Next week is Random Q week… have FUN with it.
Intentions were said and a reminder to lean on this group for help. Remember, the power of F3 is that you’re Never On Your Own.

Thanks for the opportunity to lead.

SYITG – Jewel

Backblast – 7.19.21. Motivator @ The Abyss – Kitty Litter Q

A lively-five Pax showed up at dawn to get stronger today. We started off with some warm-up balancing work, taken straight from the Yoga playbook.

Then to inspire all the weekend water to exit our bodies, we jumped right into Thang Uno:

10 Burpees, 15 Coupon Squats, 20 ‘Merkins, 25 Overhead Press (alt. with Skull-Crushers), 30 Coupon Curls, 5 Man-Makers, 50 LBCs crossing elbow-to-opposite-knee to hit the obliques.

Then a “Litter Lap”, whereby we’d haul bags (25-lb) or boxes (45-lb) of the Cat-Turd-Stuff down for mosey-lap to our “island”.

Rinse & Repeat until time was called. COR, NOR, Prayers/Intentions.

Backblast: 7.19.21, Minuteman @ The Patriot, Yankovic – Q

We did a ladder that eventually equaled 100 burpees, lunges, Big Boys, merkins, flutter kicks, calf raises, plank jack, Bobby Hurlies, LBC’s, and Squats. Some laps around the courthouse rounded things out. We spread plenty of sweat around the sidewalk! The PAX present included:


Holy Roller

Boss Hog

Asian Zing


Shade Tree


Yankovic (Q)

Backblast – Wisteria at Pleasantville – 07/16/2021

Great morning as always at Pleasantville. My Top Ten list in the pre-blast (which I don’t think anyone that showed up actually read) spoke all truth about why I love this place. For those that haven’t been recently, you should make a trip. Would also be awesome if you could EH some FNG residents of Norton Commons to join you!

Time was called and disclaimers provided. The following PAX answered the call to join me:

  • Airplane
  • Virginia Slims
  • Flexseal
  • Fergie
  • Dauber
  • Retainer (welcome back!)
  • Jolly Rancher (Q)

Started off with a mosey to the school parking lot.


Standard Jolly Rancher fare, including:

  • SSH
  • Downward Dog and Runner Stretches
  • Grass Grabbers
  • Toy Soldiers
  • Michael Phelps

Thang 1 – Elevens

Started in front of the school infront of the playground, but facing the school. Goal was to dips on that side and the other side was jump squats. But, you had to box jump up the four steps, then another five broad jumps, then bear crawl to the other side for the jump squats. Simple mosey back for more dips.

Thang 2 – Paula Abdul on the Circle

We moved to the circle – narrowing avoiding an awaiting skunk that got too close for comfort. Started at the light pole next to the soccer field for Paula Abdul, which was go up two light poles, do 10 merkins, then go back one light pole for 10 big boy sit-ups. Then rinse and repeat up two and back one. Kept going until we made it on the other side to the flag.

Thang 3 – Merkin Waterfall

Moved down to the largest portico in F3Louisville for a merkin waterfall. Got into a circle, everyone in plank, I started with 10 merkins – counting outloud to 3, then PAX to my left went while I silent counted to 10. When it came back to me, rinse and repeat with 9s…then 8s…etc., all the way down to 1.


Standard stuff here – gas pumps, more big boys, some LBCs and flutter kicks – each led by one of the PAX.

Time was then called.


Countarama, namearama, announcements and intentions. Great seeing Retainer back out in the gloom today. Wish more of the OGs would come back to the gloom, too. EH those old PAX and tell them to get right to live right!

Jolly Rancher out!

BB: 7/13 Gisele BDay Q Loco @ The County

As I was driving to the Loco for my Birthday Q I was pumped last year in my 40s and I am in the best shape of my life. Today was about the number 39. I was 2 minutes early dropped my board and speaker in the Portico and headed to the flag. Ready to celebrate were:

Jerry Maguire (R)

Lady Bird (R)

Asian Zing (R)



Jolly Rancher

Virginia Slims

Gisele (Q) Already sweating the clock hit 5:30 disclaimer and a mosey to the front lot. 39 SSH, 9 slow grass grabbers, downward dog and some Kendrick Newmans and Michael Phelps. Mosey around to the Portico. The Main Event: 10 different exercises: Merkins, Squats, Dry Docks, Sit Ups, Air Press, Mountain Climbers, Calf Raises, Lunges, Flutter Kicks. Going down the list complete 39 reps of the exercise, do a lap around the school and chapel back to the portico and move onto the next. This took all 35 minutes we had and brought us right to time. COR, NOR, Announcements and Intentions. It was a great start to the day. – Gisele

BB- The Agony – 7/15/21 – Meter Maid 50th Q

It has been a while since I last Qed. Airplane was originally scheduled to Q but had out late yesterday that he had to be in Lexington early. I snatched up the Q from the Greater County Area text string last night around dinner time. In my preblast, I had warned there would be no pizza or pizza boxes at the workout. I guess McAfee didn’t read the preblast.

I looked at the weather gauge before I left this morning to drive to the County and it was 92% humidity. Here is the 14 PAX who participated: DeVitto, Jerry Maguire (R), Crockpot, Octodad, Orville (FNG) (R), Catfish, Double Down (R), McAfee, Little Jerry (R), Cratchit, Gisele, Jolly Rancher, Virginia Slim, and Meter Maid (Q).

Upon arriving at the County, I realized I would have to modify my weinke as the portico had lots of equipment for the picnic. The PAX gathered around including an FNG from Little Jerry. He has been rehabbing and met someone at a gym while using an elliptical. Little Jerry could tell he was a runner by his Hoka shoes. The rest is history.

I provided a disclaimer and we quickly moseyed around campus. It was originally supposed to be a short lap but I talked to Catfish and missed the turn and did the full 1/2 mile county loop before circling up for COP. We did 20 SSH IC, 10 Grassgrabbers IC, and then downward dog. I didn’t do strict DD which I know would have surprised Pelican, Backflop and Dauber. Concluded with Kendra Newman’s and Michael Phelps OYO.

We came back to starting point for me to explain the board that was the main thang.

Everything was in 50s in honor of my 50th Q.

I didn’t bring any music and there wasn’t much chatter so Jerry decided to play some of his music. It sounded like he had some commercials in his. I know Dauber would have been proud.

For the workout, Catfish didn’t miss a beat and with perfect form (as did Crockpot) still ran circles around most of us, myself included.

With about 5 minutes left, we stopped for some Mary. We did 20 gas pumps IC (a Jolly favorite), 20 flutter kicks (4 count IC), and a round of elevators. You could hear the grunts when a few pax yelled out to hold 1st floor. For the last minute, we did boxer sit-ups OYO.

We gathered around the flag for COR and NOR. We had the FNG from Little Jerry who was from Dayton and flew drones. We welcomed Orville (R). Hope to see out again!

For announcements, we mentioned the St Aloys picnic on Saturday. If you can help, reach out to BigBird. Convergence is 7/24 7am at the Big Four Bridge. There will be a preRuck led by Handbook. The regular AOs will still be open on 7/24.

There were many intentions provided including continued prayers for Husky and his family. I had challenged others to do something that challenges themselves (Qing or an event like the mini or tough mudder). We raised up the intentions and ended with an Our Father.

Always humbled to lead,

-Meter Maid

7.15.21 Back Blast – The Big Kapowski @ Bayside

Weather: Upper 60’s, no humidity, cooling breeze, GREAT!

PAX: Ruby, Uncle Sam, Baby Camel (FNG), Slugger (2.0), Birdie, Borland, Firing Pin (2.0), Charolais, Slide Rule, Squid, Sadie

Q: Stick Up

It was finally time to check off Bayside for the Bucket O’ Fun from the AO list. It has finally made the journey and we got after it.

COP: Mosey the parking lot to establish the route we would be running during the THANG. SSH, Grass Grabbers, Toy Soldiers, Imperial Walkers, Downward Dog, Calf Stretch, Runners Stretch, Cobra.

THANG: Grab 2 tokens out the the bucket and perform reps and exercise. All you got to cone 1 then mosey the remainder of the 5 stations. The stations were laid out in a rectangle. Picture a soccer field. A cone at each corner and one on both sidelines at center line. When you get back to the bucket, pull 2 more, all you got for 2 stations and mosey the rest. Each round, grab two tokens, do the work, all you got adding an additional station until you are at full speed the entire rectangle. Some of the monsters out there got done early so we worked our way back down the ladder with the running. Time was called and we circled around the flag.

COT: countOrama, nameOrama, Thanks, announcements, intentions.

Stick Up

Pre-blast – Jolly Rancher Q – Wisteria @ Pleasantville – 07/16/2021

I thought I’d give you the top ten reasons to post at Pleasantville tomorrow with me – David Letterman style:

10. No coupons required for those that have somehow managed to survive the pandemic without actually keeping one in your car.

9. Pleasantville offers the Q almost anything you could want to incorporate into your weinke. You want steps? Got it. You want a circle? Sold. You want light poles equally spaced? Yup. You want a long stretch of straight road? No problem.

8. It is so easy to get to – you’ll never get lost in Pleasantville.

7. Never been to the United Kingdom? No worries – Pleasantville has Stonehenge, too!

6. It never rains in Pleasantville. And, you never have 40 knot winds howling across the lake at you.

5. Did I mention that Pleasantville is home of the largest portico in F3 Louisville? But never fear – it never rains in Pleasantville, remember?

4. Airplane is returning to Site Q duties and is stepping in on a limited time only basis while our brother Whitney continues to heal.

3. Pleasantville is like the melting pot of F3 Louisville. Each week there’s PAX from different AOs – even The Mutt!

2. Pleasantville is conveniently situated next to a Dunkin Donuts that you can hit on the way home to be heroes for your 2.0s when you bring breakfast home after the workout.

And, the number one reason you should post at Pleasantville tomorrow is:

1. Jolly Rancher at the Q!