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.

No better place to wear green than at the Garden. Bring a friend and come get better. If you don't come here go somewhere....and wear green. Full body workout using coupons, prepare accordingly. Oh and wear green. #RyleighStrong

Your mission is find a green t-shirt, cut the sleeves off and wear it to the Mutt tomorrow at 0530.  I can almost guarantee you that none of it tomorrow will be as bad as where you could be.  Get out and fuel up the Green Machine!  #RyleighStrong

Weather - cool and crisp 5 Pax finished the first round of the fitness challenge. Abacus, Wildflower, Captain Crunchberry, Kimble, Fungi (Q) It was great to see the improvement on the cards from the first of October to the first of January. The pax made it through the holidays busting it and improving. We keptContinue reading "Backblast The Firehouse 1-9-20"

This will be our first ever "movie ruck".  We'll meet at 8:00 pm 1/15/2020 at Veteran's Memorial Park in Jeffersontown.  If you do not have a ruck then don't worry, come anyway.  We'll have extra.  This will be a 1st and 2nd F event.  We will ruck from the park to the Xscape movie theaterContinue reading "1917 Ruck"

There will be hills and running, all on pavement.  Be prepared for some bear crawls and burpees as well.  SYITG

Seneca HILLS tomorrow--meet up at the normal spot/ flag (notice the HILLS in caps) Based on PED's runmeter tomorrow will be a medium.  Start time is 5:30

5 strong PAX turned out for Abacus Q for this fantastic soon to be AO (if it's not on the short list, someone needs a checkup from the neckup). YHC arrived about 10 minutes early to check out the lay of the land and work out the logistics of the Q. A quick lap aroundContinue reading "BackBlast – PeggyBaker BlackOps 1/7/2020 Abacus Q"

40 degrees and 0% chance of rain at start time Tomorrow! So I got this deck of cards......

Rain? What rain. If you let the fart sack beat you this morning then shame on you. Weather was perfect for getting busy. And, the boys at The Nest got busy today indeed. PAX: Brown Water Fear Factor Double Down (R) Holy Roller (R) Cratchit Hush Puppy Captain Crunchberry Assfault (FNG) (pronounced Asphalt) DeVitto (lateContinue reading "Back Blast – #no-rain – the Nest @ the County – 01/11/2020"

This summer Le Pew ran the Billy Madison workout at The County and at Peggy Baker park. I enjoyed it in the way you enjoy something that really sucks. So when IHC came around I decided to make a trip to Bayside and see if Billy could graduate with Zack and Kelly. We loaded upContinue reading "Backblast -Pelican Q The Max @ Bayside 1.10.20"

Last week in the Gloom I was struck by the story of a young girl who was struggling. A fellow HIM shared with the group about Tony Malito's niece, Ryleigh, who has been in the hospital since December 24. She was first admitted for the Flu but was later diagnosed with pneumonia and was transferredContinue reading "F3 Louisville is #RyleighStrong"

Decided to run back one I had done at the VET back from August of 18'. Q - OJ PAX: Yoshi, Worm, Sweet Tart, Ladybird (R), Whitney (R), PK, Kilo, Fergie, Pork Chop, Tony Molito Conditions - crazy warm for January Gear - t shirts and tank tops all over the place...nice Mosey to theContinue reading "1/10 Backblast the Chopper"

This is coming late but wanted to give it a go before my first official Q. Thanks to the PAX for making a great showing at the Ruiner on Thursday morning. We started with a good warm up with mountain climbers, copper head squats, imperial walkers, and grass grabbers. Started on the sides of theContinue reading "Kilo/Yoshi Co-Q"

Pax (20): SumpPump, Buzzsaw, Deuce, Pope, Blueprint, PED, Ripple, Digiorno, Tron, Stick Up, Buschhhhhh, Old Bay, McAfee, Wham!, Deflator, Dynomite (brought a clown car of 3-4 PAX), Fridge, Glen Ross, Fall Guy (Respect), Duckling VQ Conditions:  Temp held in low 60s but windy enough to blow off a wig Duckling welcomed group.  Glen Ross ledContinue reading "1/10/2020 Black Ops at Mary T BackBlast (by Duckling)"

This will be my first Post of 2020.  I strained my calf muscle in the middle of doing 55 sprints up the grass hill at the VET.  No worries, I've been through it before and have a plan.  We will not do much running but the activity level will be high.  There might be someContinue reading "PreBlast – Vincent Q The Ruiner @ The O 1/11/20"

Tomorrow morning at Posh we're running to Pope Lick and back. If you slap the Gheens Lodge, slap the bathrooms at Pope Lick, and then slap the Gheens Lodge again, you've run 8 miles. I've got 5 HC's already. Who else is in? 0530. Let's roll.

As of yesterday they were predicting 100% chance of rain on Saturday morning.  As of this moment, the forecast is 35%.  I predict that by 7:00 it will be down to 0%.  So I'm planning a workout based on my uneducated opinion.  The temps are going to be in the 60s so get out thereContinue reading "Preblast 1/11 The Hurt at The Mutt"

Dora sighting @ South Posh...Yeah Baby!!!

They say that pictures speak a thousand words.  So, there you have it. Don't let a little rain in the forecast scare you from enjoying a 60 degree day in January. Bring your running shoes.  We're going to get busy and venture off campus a little tomorrow.  Estimated mileage a little over 3 miles. BonusContinue reading "Pre-Blast – the Nest @ the County – 01/11/2020"

While it was not quite sunny and 75 degrees as promised in the pre-blast, it was an unseasonably warm mid-50s and the expected rain never hit.  The weather was literally perfect...you can try to convince me that there is not a magical bubble around Pleasantville, but it will be a futile attempt.  I am notContinue reading "Back-Blast Friday 01/10/20 – Pleasantville Ring of Lights Elevens with Coach Dauber"

Have you ever wondered what the movie would have been like if Billy Madison had went to school at Bayside? I've spent so many hours thinking about this I figured I should find out. If this has been on your mind as well come out to Bayside tomorrow @ 6 and we can figure itContinue reading "Preblast-Pelican Q The Max @ Bayside"

Q: Diablo PAX: (8) Valdez, Plumb Bob, Tool Time, Fanny Pack, Yoshi, Handbook, Hot Wheels, Diablo These workouts are brutal. Nothing more to be said about this one. Here's what we did: Ruck 1 mile, every PAX with ruck & sandbag, 15 min/mile pace 100 shoulder to shoulder sandbag presses, while rucked 200 lunges, whileContinue reading "BackBlast for RuckOps at The Posh 1/9/20"

A rainy 45 degrees this am when I get in my car and make my way the to grab Methane Disclaimer given at 5:00 8 HIMS: Huggies, Mr. Hat, Billboard, Back Flop, Stormtropper, Squid, Methane, Bob Ross Q We under the pavilion Warm-o-rama. SSH Imperial Walkers Grass grabbers Abe Vigotta Calf stretch to Mountain ClimbersContinue reading "Backblast – 1.24.20 – BO Long Run"

It’s always sunny and 75 degrees in Pleasantville. Don’t check your weather app or overthink it. Just get out to Wisteria at 0530 on Friday morning and see for yourself. We will take a stroll around the ring of lights and cherish each stop along the way.  There will be a veritable cornucopia of opportunities toContinue reading "Pre-Blast Friday 01/10/20 – Pleasantville Ring of Lights"

The white Bronco is headed to the Vet in the morning to murder some fools. What can you expect? Well...you'll just have to show up and see for yourself. Kick off your weekend with me in the gloom. RUN...GO...GET TO DE CHOPPA! Syitg -OJ