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

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"