No matter how late I write this, it was a memorable workout that I will not forget.  The weekend after Thanksgiving, the weather was less than ideal, and two HIMs joined me in the gloom for some good PT, quality second F, and the right amount of third F. Who was there? Vincent, Tron, PKContinue reading "Backblast – 11/30/2019 Alphabet Soup"

My VQ at the Loco…Come join us for a full body workout celebrating lucky number 7!  No coupon work but gloves may come in handy.  I can assure you that we will all be better off when we leave.  SYITG  -Flip Flop

I'm bringing the lights to PB! Get ready for a full body beat down. We will work every muscle group...you will be tired at the end, but better for it when finished. It's like my high school cross country coach always said, exhaustion now, exhilaration later. There are no excuses not to get out. BringContinue reading "Preblast Peggy Baker BO @ 0530 12/17/19 – Backflop Q"

O.J starts this off each time it is murky Pork Chop intense work and Pope with his burpees Get up and get dressed in warm and fresh clothes Come to the O so you see how it goes! #SYITG

Enjoy the last of the weekend Christmas prep and holiday times. Beastmode is back on Monday at North Posh. HEAD LAMPS ENCOURAGED STRONGLY. 0530. North Posh. SYITG.

Pelican gave me the green light and was fully supportive of “Something New” for my VQ. I was really hoping the PAX would bring an open mind and have a willingness to try some new things. The PAX was truly awesome. All 16 PAX were engaged, focused, and completely into learning new movements. The PAXContinue reading "12.14.19 Back Blast –  The Nest @ The County-Big Bugs VQ"

Beautiful clear but cold December morning. As the disclaimer was proclaimed the temp hovered around 19. But that didn’t stop the group from getting after it with a warm up of SSH, Grass Grabers, mountain climbers, Michael Phelps and Kendra Newman’s 13 men were broken into two teams for a fun competition. After a rocky start toContinue reading "Back Blast 12/11/19 The Foundry @ The County Leprechaun VQ"

This was my first Q at the O. It was 42 degrees. While the rain had stopped, it was wet and swampy. Mama's Boys had agreed to Clown Car with him. He came into the meetup spot hot but would I expect anything different? I was glad he agreed to help me setup my couponContinue reading "Backblast – The Ruiner – 12/14/2019"

As expected, it was cool and rainy. Also as expected, the Bayside PAX really pushed through the elements to give it all they had at the workout. I haven’t Q’d in a little while and couple that with trying some new things made for a few awkward moments along the way. Push all of thatContinue reading "BackBlast: The Max 12/14"

It will be a crisp morning with showers likely. I know this won’t stop the PAX at Bayside from coming out and putting in work. We will be doing an upper body heavy workout with the aid of coupons. Come prepared to sweat and work hard! -BB

Come out at 0530 and get 6 miles in before Nino's 0700 Bday post. See ya ITG.

When trying to prepare my wenkie for this workout it dawned on me that today was 12 days before Christmas.  Boom! I had my theme for the workout.  Now I just had to come up with 12 exercises (without the use of coupons) to sufficiently challenge the PAX.  So here's how it went down. PAX(9):Continue reading "12/13/19 The Chopper at the Vets Back-Blast"

Do Ace and Gary's with Kilo after his protein shake or provide a 30 minute bare foot rub in the gloom one morning? These are some of the hard hitting topics we'll be covering for good 2nd F while we attempt some 1st F at my 2nd F3-versary Q tomorrow. Gloves recommended. SYITG.

Ready for something a little different? Come out to The Nest for a CrossFit-flavored workout with an emphasis on movement standards and technique. We’ll spend time going through a couple of progressions to learn pistols and handstand push-ups. Whether you are already proficient at these movements or you’ve never even heard of them, you’ll beContinue reading "Preblast: Something New @ The Nest at The County: Saturday, December 14 07:00 Big Bug’s VQ"

December 7th, 1941, "A date which will live in infamy". Those were the words proclaimed by President Franklin D. Roosevelt on December 8th, 1941 as he addressed a joint session of Congress. It's hard to imagine what the nation and the families of those stationed at Pearl Harbor were going through in the days andContinue reading "Back Blast – Remember Pearl Harbor – 2019 December Ruck Event – Catfish/McAfee Co-Q"

Let's just say there may be a new beer to try, is that a big enough carrot to dangle? Oh yeah Gloves, shoes, hat, coozie, jacket. Basically tailgate attire. SYITG Buschhhh Out

During last year’s winter break, Catfish and Violet met me at Seneca Park for a CSAUP event that proved to be, well, stupid, but challenging and terribly rewarding. The goal was to complete a series of movements for time - you vs. you. But, like all we do at F3 Louisville, you vs. you doesContinue reading "EARLY PreBlast for CSAUP Activity at The O 12/27/19"

Just as I foretold in the pre-blast, it was a clear morning and the moon was lighting up the Gloom at the O.  PAX present - Loco, Cookie, Violet, Butcher, Flo Jo, Splinter, Yoshi, Jitterbug (R) and Vincent (Q).  The temp was 24 degrees when I climbed out of my car to get ready.  BeingContinue reading "BackBlast – the T.O.G 12/12/19 Vincent (Q)"

You want a full body workout? You want to get more challenged as the workout continues? You want to listen to some good tunes?  Then you need to come to Pleasantville tomorrow morning. Bring gloves if you need them for ground work.

l PAX-Fungi, Brown Water, Captain Crunchberry, Back Flop, Cochran, Le Pew, Abacus, Air Plane, Pelican (Q) This Black Ops has been going strong since summer but I've only visited a couple times. When Fungi reached out for Qs last month I figured raising my hand would be a good way to lock myself in forContinue reading "Backblast PWV Fire Department Black Ops Pelican Q 12.12.19"

Conditions:  Clear, 27* and feels like 27* w/ full moon out too PAX(14) Tiger, Buschhhhh, Wham!, Blueprint, Zima, Digiorno, Pope, Fridge, Deuce, Hamm, Plumb Bob, Windshield, Larry Flynt, Glen Ross Q Sent out the pre-blast yesterday and was going with Christmas themed workout today—good to see at least one person still reads them. Ok onContinue reading "12/12/2019 Extender BackBlast"

Pax- Dauber, Alexa, Pelican, Flip Flop, Leprechaun, Rocky, Brown Water, Crock Pot, Flounder Q Weather- really cold After explaining stations pax mumblechatter about why no warmup. I agreed that being so cold a little cardio warmup- 101 SSH! Now mumblechatter about why so much warmup. Geez, tough crowd. Thang 1 Partner up for station work,Continue reading "Backblast- The Foundry, 12/4/2019 St Aloysius Pewee Valley 212 Mt Mercy Dr, Pewee Valley, KY 40056"

F3 IS a group of guys who workout together, a group who fellowship together, and who assist each other in becoming better men in their homes and communities. However, at its core, F3Louisville is a LEADERSHIP group. F3 is always peer lead! Meaning there are plenty of opportunities to serve the PAX, both inside andContinue reading "Leadership structure #PeerLead #Starfish"

Fun Fact #1: In the original lyrics to the Twelve Days of Christmas, the fourth gift was "four colly birds".  Colly was a regional English term meaning "coal black".  Due to the obscurity of the word, over time it has been replaced with canary birds, collie birds, colored birds, and finally our standard calling birds.Continue reading "12/13 The Chopper at the Vets Pre-Blast"

Today I celebrated 200 F3 Louisville posts.  It's been a crazy journey and one that won't end soon.  200 is just a stepping stone on the path. I appreciate OJ and Boozer (retired from F3 😦 ) headlocking me.  I remember they were telling me about this F3 thing while we were gathered for aContinue reading "Post Blast – County"