Q: Diablo PAX: (27) Flo Jo, Digiorno, Tron, Ripple, Gillespie, Wham!, Zartan, Deep Dish, Gate Keeper (FNG), Starchild, Captain Insane-O, Escort, Tin Cup, Buzzsaw, Backdraft, Glen Ross, Russdiculous, OJ, Face, Nino, Grinder, Zima, Busch, Stick Up, Geppeto, Tammy Faye Baker, Diablo Intro: 27 HIMs at Bag of Wrenches! Starchild said, "Remember when we'd get 25Continue reading "Diablo BackBlast for BagOfWrenches at The O 1/7/20"

I'm sure by now you've all heard about our big balls at the MUTT.  Only the HIM-est of HIMs have been out to handle them though.  Let the Iron Pax be the motivation you need to come play with our balls tomorrow at the Heavy.  We'll have a lot of other fun stuff too, sadlyContinue reading "Pre-Blast Heavy Blender at the MUTT 1/8/2020 – Geppetto Q"

Today was originally scheduled to be Alex's BDay Q. Unfortunately, he is under the weather. So YHC decided we will celebrate his birthday without him. 19 PAX: Brown Water, Mama’s boy, Asian Zing -R, Double Down-R, Hush puppy, Pelican, Dauber, Kimble, Holy Roller-R, Jerry Maguire-R, Jolly Rancher, Captain Crunchberry, Bubbles-FNG, Wildflower, PorkChop, Peach, Cratchit, PewPew,Continue reading "Back Blast the Loco 1/7/2020"

PAX: 6 Huggies Squid Mr. Hat Meter Maid Uncle Sam (R) Weather: 49 degrees, consistent rain. It pretended to do a downpour, but then backed off again. Disclaimer/FNG YHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarilyContinue reading "Back Blast 3-Jan-2020 Friday BlackOps at Long Run Park 05:00 Crock Pot Q"

For the first time ever, Kilo and Huggies combine to lead a workout.  You will not want to miss this.  There will be running and lifting.  Bring gloves.

The Worm Wagon came rolling into Vets park at 5:05 this morning. I was excited and also little bit uneasy about giving up the Site Q responsibilities at COT. The group at Vets put a lot of work into making our Big Mo Heavy's a success. It's challenging to lead a Heavy WO, and weContinue reading "BP – Worm Q Big Mo HEAVY 1/6"

Pax- Catfish, Viking, Milton, Speed Bump, Flounder Q Weather 37degrees and dry, mild wind. Thang 1- Warmups As promised I dedicated this First 2020 Q to a pax who had a positive influence on me. Star-child HL me by hounding me for weeks leading up to Spring Break vacation and got a verbal HC whileContinue reading "Backblast The Silo @ N Posh 1/6/2020"

With Swim Season in full swing, it limits the days I can post and Q. With Tuesday and Thursday being the only weekdays available, that means the Mutt, the O and the County can expect a lot of me over the next couple months. I always enjoy visiting the Mutt and bringing the pain. LastContinue reading "Cock-A-Doodle-Doo – Rooster Pre-Blast 1.7.20"

As I called out in the Pre-Blast, the Long Run BO crew have been building some great momentum and steadily increasing numbers at the Monday / Wednesday / Friday workouts.  The secret is starting to get out, but one milestone Mr. Hat has been pushing for is a double-digits PAX showing.  Well…on the first MondayContinue reading "Back-Blast Monday 01/06/20 – 14 PAX and FOUR CORNERS @ Long Run BO"

HIMs of F3 Louisville - Reward yourself for hitting the Gloom hard in the new year by coming out to Blind Squirrel Tuesday night to watch the UK / Georgia game with some of your F3 brothers. Game time is 9:00 pm, so 2.0s should be asleep and/or old enough not to need your helpContinue reading "2nd F Opportunity – UK v. UGA – Blind Squirrel 9:00 pm 1/7/20"

PAX: Jolly Rancher, Jitterbug (R), Little Jerry (R), Dry Rub, Double Down (R), Ladybird (R), Mr. Kotter, Deep Dish, Ripple, Stick Up, and Captain Crunchberry (QIC) Weather: Hovering just above freezing. Disclaimer: I'm not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. Aye?Continue reading "Backblast – The Incubator – Poshland – 1/06/2020"

Want a full-body old school set of movements that will make you better? Come see me at The O for Bag of Wrenches tomorrow morning 1/7/20 at 0530. SYITG Diablo

20 Pax out on a Saturday at Posh made it feel like 2017 all over again. The energy was high for the entire workout. We never left anyone behind, and i can promise you no one was left where they started. We ALL got better!! PAX WapnerBestie FNGMcAfeeGypsyBulletinJitterbugFanny PackLittle JerryIcemanPtterYoshiFrosted TipsCatfishStick UPDeep DishLatexFlounderMr. KotterSweet TartKiloQContinue reading "1/4 Backblast TheFog #KiloQ"

Pax (11): Sump Pump, Glenn Ross, Fridge, Fall Guy (R ), Tin Cup, Blueprint, Buschhh, Pope, PED, Pork Chop, Fergie (Q) Weather: Chilly, mid 30s, but dry. The work out: Kept it simple and ran the Murph. I figured 45 minutes could be tight, so advertised this as a modified murph. May have underestimated ourContinue reading "1/6/20 – BB – BO at the O"

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