Tomorrow was scheduled to be Alexa's Bday Q, but he is a bit under the weather. If you venture out to the county tomorrow you'll be stuck with me instead. We will do some things in Alexa's honor and maybe take a trip down memory lane. Ranger panties suggested but not required. SYITG

Breathing is fundamental to life. So fundamental, we often don't think about the act of breathing. ITG breathing is important. Calm breathing allows one to remain calm while everything is going crazy around you. Learn to control your breath and you learn to control your mind. There is only one way to get better! SYITG!

Honeybee has been begging for an F3 Dads workout. I put it out there to see if there was enough interest, and got a what we needed. So we started planning. PAX: Pew PewBackflopJolly RancherAirplaneAlexaPelicanCrockpotCaption Crunchberry (Q) ALL 2.0S BELOW-Double DutchLandlineSuper SoakerZeusFalcon (FNG)LuigiAquamanFundipPixiestickEllwoodsEchoPrimetimeCookie monsterHoneybeeGoggles Weather: 48 degree, sunny, and enough wind to make you thinkContinue reading "Backblast – F3 Dads @ The Firehouse 1/5/2020"

Writing 2020 is gonna feel weird for a while! I read, on the internet, don't shorthand 2020 b/c fraudsters may use your laziness against you. I was too lazy to keep reading so, I'll right 2020 because it's awesome! Enough pointless typing... Weather conditions: Upper 30's and windy, but DRY Attire: Blue Ranger Panty's, whiteContinue reading "BackBlast – F3 Runners Poshlands 1/4/2020 Abacus Q"

What is the best kept secret in all of F3 Louisville?  Get out to the Long Run Black Ops on Monday at 0500 to find out. Mr. Hat and the LRBO boys have been building some serious momentum, and I am excited to get my first Long Run Q. We will be moving around a lotContinue reading "Pre-Blast Monday 01/06/20 – Long Run BO"

PAX- It's been an honor to handle the Site Q responsibilities at Big Mo. The time has come to step aside and allow another to lead and grow the site. Come to Vets tomorrow for old fashion Worm Style full body beat down. It's will be a fast paced circuit. Bring Gloves, Rucks, Sandbags (ifContinue reading "PB Worm Q – Big Mo Heavy 1/6/20"

"A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty." -Winston Churchill. You have a choice.  Wake up, push yourself, or stay home. How do you choose to see this opportunity? Plan to come seize the opportunity. We will do some station work, with a full slate of exercises. Continue reading "Preblast – The Incubator at Poshland – 1/6/2020"

It was a misty and cold morning at Bayside. The attendance was low but Charolais and I got after it anyway. This was a perfect example of what F3 is about. If it wasn’t for this group then there is no way I’d be out on a morning like this pushing myself to get better.Continue reading "BackBlast: The Max 1/5/20"

All too often we find our 2.0 following in our foot steps. Grab the 2.0 and come out to set the example. Be the bright light they need. Current weather forecast is 48 degrees, and sunny. We should warm up quick, but you might wear layers as needed. See if you can keep up withContinue reading "Preblast – F3 Dads – 3 PM @ The Firehouse – 1/5/2020"

Humbled to honor this hero this morning in the gloom. 0530 Early start pre Fog for 7 pax ToolTime, Fanny Pack, Yoshi, McAfee, Flounder, Catfish, Kilo Robbie Miller WOD modified for time -1.5 mile Ruck 6 pull ups6 burpee squats6 4ct mountain climbers6 ruck get ups 12 rounds -1.5 mile ruck This was a lotContinue reading "1/4 BlackOps Ruck at Posh"

It’s a new year at Bayside but that doesn’t change anything. We will still be getting after it with some true HIMs tomorrow. Tomorrow will be a full body beat down that will be heavy on cardio. Come see about it! SYITG 0600 -BB

Pax: WhamO, Left Eye, Soft Top, Nugget, My Boy Blue (Respect), Buschhhhh, Pepperoni, Pope, SumpPump, Jawhawk, Pork Chop, Lionel, Bad News (DR from St. Louis), Geppetto, Backdraft, Plumb Bob, Grinder, Cardinal, Fall Guy (Respect), Glen Ross Q.  So we ended up with 20 on Jan1, 2020 Conditions:  Sunny and cool 38* I had no ideaContinue reading "1/1/2020 Blender BackBlast"

It's that time of year again...The hustle and bustle of the Holidays are over and we're left wondering what is next?  Well I'll tell you what is next.  THE 2ND ANNUAL F3 LOUISVILLE AWARDS BANQUET!!!! If you remember last year, lots of fun was had by all.  We laughed...we cried...we drank.  Kilo got us inContinue reading "F3 Louisville 2019Awards Banquet Pre Blast"

PAX: 8 Nice and Slow Captain Crunchberry Jolly Rancher Iceman (R) Domino Nino Gypsy Crock Pot (Q) Weather: 40 deg F, still air (but that may have been because we stayed tight to the building) Disclaimer/FNG YHC is not a professional, nor has he received any certification or training. Everything Q says is merely aContinue reading "Back Blast 2-Jan-2020 Thursday Cloverfield at the Garden 05:30 Crock Pot Q"

Pax (15): McAfee, Plumb Bob, Old Bay, Barney Fife, Wham O (R), PED, Fridge, Glen Ross, Windshield, Fallguy (R), Meatball, Geppetto, Left Eye, Blueprint, Deuce (Q) Doing this from my phone, so sorry for the brevity. Started with a mosey around the walking path, and then everyone grabbed a coupon and up to the backContinue reading "Backblast – The Rooster 12/31/2019"

The workout theme was focused on the number “20” in recognition of the New Year. PAX (15): Captain Insane-O, Diablo, Face, Flo Jo, Huggies, Kilo, McAfee, Methane, Porkchop, Red Roof, Tin Cup, Violet (Q), Wham, Whitney (R),  Zartan, Conditions: 37 degrees with light wind Warm Up: Mosey along running track back to tennis courts BodyContinue reading "Back Blast 1.2 ToG @ The O"

"Damn, Veteran's is a fine AO."  That's the first thing I said to myself when I pulled into the Park 20 minutes ago to do some quick site recon and take some measurements.  The second thing I said to myself was "Shit.  This will be the first Chopper of the 2020...I better make it aContinue reading "Chopper Pre-Blast 01.03.20 – Old Bay at the helm"

Nothing like getting out of the car in 40 degree weather and it starting to sideways rain on you. And I mean a torrential downpour. But like they (Abacus I think) say you only get wet once. Because I knew it would be miserable conditions, I wanted to Q something that kept the PAX inContinue reading "Back blast The Incubator 12/30/19 @ South Posh"

What meal is in the Crock Pot? Look, I'll be honest... I'm not a NASCAR fan per se, but I deeply respect the engineering marvel that is a NASCAR. Engineering a vehicle that can do what they do, with the accelerations they demand, as light as they are, and the ability to survive the impactsContinue reading "Pre Blast 3-Jan-2020 Friday BlackOps at Long Run Park 05:00 Crock Pot Q"

Happy New Year! PAX: Retainer (QIC), Gypsy, Deep Dish, Maxi, Mr. Kotter, Dynomite, Potter, Stick Up, Sweet Tart, Lady Bird. 10 Pax got up and got after it to start the new year right. After a quick disclaimer and mosey around the parking lot, we started the main thang, which will take some time andContinue reading "2020 reps for 2020. BB from the Bridge"

PreRuck 0530 - 0645 Be ready to ruck and PT with this one. TheFog 0700 - 0800 Workout will be difficult and heavy. If you have a ruck, Bring it. If you have a sandbag, Bring it. Modifications will be given. Come out and get out of your comfort zone!!! -Kilo

I fartsacked this backblast, basically completely forgot about it over the holiday and only rememberd it when i was looking back through photos and found the COT video. I hope youll forgive me. PAX Cookie, OJ, PlumbBob, Violet, Handbook, Diablo, Vincent, Tron, Loco, Huggies, Yoshi, Kilo We started with a quick disclaimer and some stretchContinue reading "Really late 12/21 backblast from #TheRuiner"

20 PAX ITG: Cochran Jerry Maguire Double Down Pew Pew Brown Water Meter Maid Holy Roller Mama's Boy Grizzly Big Bird Viking Abacus Hush Puppy Pelican Little Jerry Asian Zing Gisele Back Flop Bulletin LePew Today's Objective at The County was twofold: You vs. You Challenge: the PAX pushed themselves to their limits limit thenContinue reading "BackBlast from The County 1/2 – LePew Q"

The temperature was hot enough to melt any snowman that day, but 7 pax beat the fart sack and came out for a light run. Thing 1: partner with coupon for Dora. Partner 1 runs to the other end of the parking lot and does 10 box jumps while partner 2 starts 100 overhead presses.Continue reading "12/28/2019 Backblast The Hurt at The Mutt"