As mentioned in my PB, today is my 1 year anniversary with F3. I have learned a lot about myself during that time. I have gained a new larger circle of friends since then. 7 Pax joined me for what I whimsically termed the loopty loop. Fungi, Abacus, Cratchett, Capt. Crunchberries, Brown Water, Gisele, Gilligan,Continue reading "BB 1/16 – BO PWVFD"

#RyleighStrong became a national F3 movement on Tuesday. I'm repeatedly in awe at this group and the impact we have when we come together. "More than a workout" was in full effect this week and the energy at The O was buzzing. In all, we had 27 PAX in attendance. Here is the list ofContinue reading "Back-Blast – BoW at The O – 1.14.19"

Get out to Norton Commons in the morning. It might feel cold when we get started, but you'll be shedding layers by the end. I've got a few new tricks up my sleeve. You won't want to miss it. SYITG.

Backflop brining the lights and the pain to Long Run Park BO tomorrow. We will max our reps of many exercises and there will be minor running. Bring gloves if you got them. Let's make it double digits with attendance. SYITG - Backflop Q

It snuck up on me, but yesterday at The Foundry [according to the Weasel Shaker] was my 250th post at F3.  So, today was a bit of a personal celebration of that milestone. I remember it like it was yesterday when PK and I met up for dinner to catch-up and he was talking toContinue reading "Back Blast – #250 at Cloverfield – 01/16/2020"

So my wrist is still jacked (insert Glen Ross joke) so you can expect a heavy dose of running tomorrow. We'll hit our favorites like Mary Sue etc. Syitg - OJ

Gents, this is my VQ and looking forward to it.  As a gorilla style workout, my aim is for a total body workout with a little cardio and use of the newly minted Vets coupons. (If you are wondering what I mean by a "gorilla style workout", come find out!). Should be fun! - Wiki

In the past I've mentioned that The County was a 2nd home for me. I haven't been there as much this year as I would've liked so I'm looking forward to having the Q there tomorrow! I've been on a Dora kick this week and I don't expect that to change in the next 24Continue reading "Pre-Blast – The Agony at The County – 1.16.20"

Flounder went crazy on me yesterday and sent a pre-blast for Cloverfield and THEN checked the calendar to see if it was open.  Too late, Flounder, because Jolly's got this one on lockdown - including a celebration of post #250-ish! So, I encourage you to come on out to The Garden on Thursday and seeContinue reading "Pre-Blast – Cloverfield – 01/16/2020 – Jolly’s VQ at the Garden!"

QIC:  No Show Pax: Glen Ross, Dingo, Dixie, FNG (Baxter), Saddie, Cardinal, Russdiculous, Ditka, Handbook, Fergie, Pork Chop, Plumb Bob, Zima, Larry Flynt, PED, Fridge, Geppetto For The Mutt HEAVY Blender this morning we set out to give the PAX a full body workout that was both challenging and variable. However, my F3 name cameContinue reading "1/15/20 Backblast The Blender at the Mutt w/ No Show Q"

For The Foundry workout this morning we set out to give the PAX a full body workout that was both challenging and variable. With that goal in mind, Fructose and I put in several months of planning over the last three days and came up with the Foundry Roulette concept. Lucky for us the roulette wheel was expandable (notContinue reading "Back-Blast Wednesday 01/15/2020 – Foundry Roulette with Fructose & Dauber @ The County"

You get the idea. Come join me at the O tomorrow morning and let’s get better.

Hard to believe it has been a year since Fungi (Airplane and Valdez) finally HL me into coming out. I remember it like it was yesterday. It was at the Foundry and we moved at Thelma and Louise around. I was gassed. But I was also hooked. You brothers have made me better. Come joinContinue reading "1/16 PB – 1 year Post-iversary. BO PWVFD."

The Pax PK Gypsy Crotchety - FNG #2 Jitterbug Stickup Wampner Ladybird Beastie Latex Mr Lotter Pew Pew Aerobie Sweetart Little Jerry Abacus Le Pew Whitney Q Disclaimer/Count Off COP SSH Grass Grabbers Imperial Walkers Mosey to the Bridge THANG: Dora 100 Burpees 200 Bob Marley’s ooops, strike that! Bob Hurleys. Some HIM needs toContinue reading "Backblast The Fog @ The Posh Whitney Q 1/11/2020"

Get to the Tank! We're going to hit every muscle and ramp some heart rate. SYITG! - Domino

I've got something stupid planned for Thursday.  Come out to the gloom and prepare to get snotwaggled. No running but a snotwaggling none the less. SYITG Porkchop

Forecast: It doesn't matter.....get out to one of the five locations.1/15 is a day that I've thought about frequently over the last three years. Seems pretty obvious since it's my 40th birthday, but the real reason is the leader of our family passed away on 1/15/17.Grandpa Cowan was the definition of a leader in hisContinue reading "Pre-Blast 1/15/20: Deep Dish Birthday Q @ The Bridge (Poshlands)"

Thanks to the guys at The County today for allowing me to Q. I really enjoy getting out to different AO’s and meeting/seeing people I haven’t in a long time. A shout out to Sump Pump for jumping in the clown car to St. Al’s with me. I was expecting a larger group due toContinue reading "01-14-20 – Back Blast – Ryleigh Strong! – The Loco @ The County – Spilled Merlot or Chicken Nuggets?"

Beat Naperville!!  That should be enough, but if you need another reason to get out to The County at 0530 on Wednesday morning...you do not want to miss taking a few trips around the Foundry Roulette Wheel with Fructose and Dauber. We will work legs, arms and core. I guarantee your number will hit, and youContinue reading "Pre-Blast Wednesday 01/15/2020 – Foundry Roulette with Fructose & Dauber @ The County"

Location: St Patrick Catholic Church 1000 N Beckley Station Rd, Louisville, KY 40245, United States At Track And Field conditioning this week I learned some exercises I hadn't seen or done before. The focus is on explosion through the movements, muscles in Anaerobic state. Also teaching fast twitch muscles to constrict, then relax at theContinue reading "Pre-Blast The Garden Thursday 1/16 5:30-6:15am"

1/13/2020 Weather 39* & Dry 9 HIMS showed up for a heavy beat down at BigMo. It was an honor and privilege to Q the first post after the man the myth the legend Worm handed the reins down to myself to lead this AO. Much respect to him for his contributions and leadership👏👏👏 StarlightContinue reading "Beast mode @ BigMo"

Today, 21 Mutters dressed in green and dedicated our workout in support of Tony Malito's niece Ryleigh.  PAX included: PED, Zima, Buschhhh, Fridge, Blueprint, Plumb Bob, No Show, Deuce, Yoshi, Pope (Q), Geppetto,  Loco, Old Bay, Digiorno, Windshield, Tiger, Grinder, Soft Top, Larry Flint, Whamo! (R), and Glen Ross (photographer). The weather was outstanding, atContinue reading "Backblast – 1/14/2020 – the Mutt – MuttVerde – #RyleighStrong"

Today was truly a humbling experience. When I signed up for the IHC and got on the schedule to Q last month I obviously had no idea how special today would be. Not only are we in the middle of a challenge with Naperville this would be the day we would encourage all the HIMsContinue reading "Backblast-#RyleighStrong @ The Garden, Pelican Q 1.14.20"

PAX (10):  Pope, Backdraft, PED, Buschhhhh, Pork Chop, SumpPump, Trump, Fergie, Blueprint, Glen Ross (Q) Conditions:  42*, feels like 39 Got to the O a bit early, maybe 5:25 and nobody there.  Mr. Black Ops a/k/a Fall Guy is usually there, but he's out for the next three weeks on a mission trip to southContinue reading "1/13/2020 BlackOps at the O BackBlast"

Main thing tomorrow is to remember to wear green as we will be getting out for cause bigger than ourselves. Don't let a late night game keep from you helping support Ryleigh and the family of one our finest, Tony Malito. The workout will be a Dora/Suicide escalating set. We will be using coupons soContinue reading "Pre-Blast – BoW @ The O – 1.14.20"

This is a little test to see who reads pre-blasts - and how much of a dedicated PAX you are. Free coffee to any other non-County PAX that shows up at Peggy Baker Park tomorrow.  If you don't do it for free coffee, do it for #RyleighStrong. WEAR GREEN!  And, bring gloves for ground and couponContinue reading "Pre-Blast – Peggy Baker Park – 01/14/2020"

It's a pretty special day tomorrow for F3 Louisville! First and foremost, we are showing support for our brother Tony Malito's niece in her continued battle with some pretty severe health issues. If you have something green, please wear it to show support for Ryleigh! Secondly, we are in a heated battle for winter attendanceContinue reading "01-14-2020 – Pre-Blast – RyleighStrong – Backdraft Q – The Loco @ The County"

1/10/20 : BO @ Long Run 1. Squid 2. Uncle Sam 3. Mr Hat 4. Huggies 5. Harbaugh 6. Jitterbug 7. Skirmish 8. Flounder Q Weather- expecting a downpour I did some map recon and found a nice size gazebo near start point. Since I've never been to Long run I needed to do someContinue reading "Backblast Long Run Park Friday 1/10/20"

Let's help get those numbers up, and let's wear green tomorrow. I've got a bum leg, so I grabbed a Q to do something with zero cardio. Coupons are coming, with a possible appearance from Phyllis and Gladys. We start at 05:15 at Douglas Hills. SYITG.