PAX: Focker, Aerobie, Holy Roller, Pew Pew, Ripple, Deep Dish, Lew Pew, Cochran, Potter, Jitterbug,  Buzzsaw, No.2, Huggies, Stickup, Jumpseat, FNG (Colonel Klink), PK (Q) It had been a while since I had made a weekday workout at the Posh.  This site has many great attributes, and probably should be in strong consideration for AOContinue reading "01.27.2020 PK’s Funhouse Backblast"

Pax: charolais(r), fanny pack(r), banana bread, shotze, sadie, grandpa bear (q) It was a cool 38 degrees. We started with a disclaimer and moseyed a little further than normal to get the blood flowing before circling up for COP. We did some SSHs, grass grabbers, downward dogs, cobras, and some other fun stretches. We headedContinue reading "2/6 bayside backblast"

You will stay dry tomorrow. Chances of rain at WO time are slim, and there’s always the portico if that changes. I promise I’ve planned much better for this Heavy than my last, so we should be able to get started by 5:37. I hope Glen Ross is in a good mood tomorrow, because heContinue reading "Preblast- Blender at Le Mutt, 2/12, Grinder Q"

Conditions - 36 and light rain. The worst. OJ - Q PAX: Potter, Russdiculous, Tammy Faye Baker, Shyster, Tron, Wham!, Escort, Flo Jo, Yoshi Short mosey to the tennis courts 10 Abe Vigotas IC 15 Hillbillies IC 20 Monkey Humpers IC 25 SSHs IC I keep trying to do too much and my wrist keepsContinue reading "2-11 Backblast at the O #BagofWrenches"

Rolled into the Vet this morning about 5:15 with a truck full of goodies.  Mother Nature couldn’t make up her mind if she wanted to pour rain or just spit little bit of annoying drizzle.  I started to set up under one of the pavilions to be safe but then the rain stopped and weContinue reading "Backblast Big Mo @ the Vet 2/10/2020"

After conquering the North (Posh), the Mutt, the O, Pleasantville, the County, and PeWee Valley Fire department, and the Garden, the “Viking ship” is on to conquor new land.  Many years ago Viking ships required work to row the ship to get places, this “Viking ship” will also require work to get places. We areContinue reading "Pre Blast – 2/12 – The Bridge @ South Posh – Viking Ship"

PAX: Bulletin, Cochran, Fear Factor and Captain Crunchberry (QIC) Weather: Chilly, and rain in the area. It might have even been raining at The Boondocks, but we moved so fast we never got wet. Disclaimer: I'm not a professional, I have received no formal training, anything I say is a suggestion, and you should modifyContinue reading "Backblast – Planetarium @ The Boondocks – 02/11/2020"

Come to the County. We won't cover much ground. Get Swole. -Porkchop

PAX (11) Deuce, Tureen, Zima, Fridge, SumpPump, Left Eye, Plumb Bob, Star Child, Pope, No Show, Glen Ross Q Conditions: cold, wet, rainy—temp 35*, feels like 32* Had a good weinke planned but changed it all up with the rain this morning.  I’ll use it another time, but for today it was all about theContinue reading "2/11/2020 The Rooster BackBlast"

Aloha! I celebrated my 21st wedding anniversary yesterday, so come on out to my VQ at the County tomorrow for a tropical retreat. Just kidding... it won't be tropical. It also won't be a retreat. Come prepared to do 21 reps of my favorite upper, lower, and core exercises tomorrow. Asian Zing is bringing somethingContinue reading "Pre Blast Tuesday 11-Feb-2020 the Loco at the County 05:30 Asian Zing (VQ)"

Forecast calls for 38 degrees and a 100% chance to run. Syitg bayside. Collins HS. glauc our.

New things, great things, shared experiences happen at Monday at the O.  Today, the Loose Q was born at the O.  This is now an official F3 term.  It represents when a partially organized, but very enthusiastic Q, gives up part of his Q, to another enthusiastic and partially organized PAX, before or during a WO.Continue reading "Backblast – Monday at the O – 2.10.2020"

We will cover some ground tomorrow and work in some merkins and mary too Glen

We will cover some ground tomorrow. Reflective gear and headlamps suggested. Syitg -OJ

Weather - Cold and Wet PAX 8 - Huggies (QIC), Violet, Flo Jo, Russdiculous, Frankenbaby, Yoshi, Vincent (R), Tron This was my first Q at the O and wanted to make it memorable.  What better way to do that, than to run! Disclaimer - I am not a professional...blah...blah...blah. COP - SSH (Fast and Slow),Continue reading "TOG @ The O Huggies Q Back Blast 2/6/2020"

My 2.0 decided to throw a party last night - two separate ones, with the first starting around midnight and the second around 4am.  Needless to say, when the alarm went off to roll out of bed this morning it was difficult. But, I was scheduled to Q.  Which means I had no choice becauseContinue reading "Back Blast – The Silo @ North Posh – 02/10/2020"

The rain will be gone by time the workout begins. Trust me. We will be in constant movement, so the cold won't be a factor. Gloves for coupon and ground work, not to mention cold. Maybe a towel to dry the buckets of sweat (or protect your seat on the way home.)

There's nothing like kicking the week off with your F3 brothers. Are you going to stay in bed, or are you going to get better? We're hitting a full body workout, so bring gloves and a attitude to get better! UvU SYITG,Deep Dish

I have a love-hate relationship with Mondays. There are rarely times that I actually look forward to Monday - normally that's when it's a national summer holiday like Memorial Day or Labor Day.  Outside of the holidays, Monday means it's a work day - and, the beginning of a work week at that. But, youContinue reading "Pre-Blast – The Silo @ North Posh – 02/10/2020"

Alarm went off on Friday and I really didn't want to get up.  But, being the Site Q at Wisteria I really have no choice.  Grabbed my phone to check the weather so I can plan my gear accordingly - found a text message from Flounder that he sent while I was snoozing [at aboutContinue reading "Back Blast – Wisteria @ Pleasantville – 02/07/2020"

Geppetto's been in the workshop.  Come see what he's come up with tomorrow at Big Mo! SYITG

Fair disclaimer that Lovin' the Hills (LLH) is not technically F3 b/c it's not free and it's open to women. Having said that, F3 Louisville was out in force! Nearly 15 men (maybe more I didn't see) were on the course getting better and spreading F3 virtues to the broader community. In many ways thisContinue reading "BackBlast – louisville lovin’ the hills (Abacus) 2/8/2020"

PAX: Abacus, Le Pew, Brown Water, Potter, Whitney (R), Hamm, Bob Ross, Gump, Dunphy, Tammy Faye Baker, Gringo, DauberNot sure this really constitutes a back-blast, but wanted to share some of my thoughts on the LLH Trail race...Before starting F3 last summer, I had never run further than 5 miles.  Louisville Lovin' the Hills wasContinue reading "Dauber’s thoughts on Louisville Lovin’ the Hills Trail Race @ Jefferson Memorial Forest (Saturday 02/08/2020)"

We lost the bet to Naperville & we paid the price... My entire idea for this WO was to do a complete mash-up of several types of WOs (a few of which I’ve never used in a WO) to make one complete WO to last for 30-40 minutes. My personal perceived genius will likely beContinue reading "A Thirst Trap from VETS 2.7.2020 BackBlast"

Come get better stay moving and work a pyramid of 5’s tomorrow 7-8a. I’ll be doing extra credit pre-run with others feel free to participate. (6-7a) pk, huggies, ect Cold weather workouts are definitely my favorite so come get some!  

We're going to use coupons tomorrow morning at The Mutt. Actually, we're going to do a little bit of everything tomorrow morning. It won't be easy; but, you wouldn't get up early on a Saturday morning for anything else, right? SYITG Diablo

I have the Q tomorrow at the "O" - working on Iron Horse challenge requirements.  We have been pretty fortunate with the weather so far this year but tomorrow will be cold and a little snowy.  I'll keep you moving and off of the ground - for the most part.  Expect a leg heavy dayContinue reading "Vincent Q – The Ruiner @ the “O” 2/8/20"

PAX (13): Left Eye, Zima, Captain Insane-o, Glen Ross, Backdraft, Blueprint, OJ, Porkchop, Fridge, Old Bay, Duckling, Viking, Deuce (Q) Weather: SNOW!!! It was good to have a snow Q, there were some slick spots but overall things were pretty nice out there. Gearlander: clothes, hat, gloves Preblast said this would be run heavy, andContinue reading "BB – Black Ops at Mary T – 2/7/20"