If you haven't been out to Bayside (Marth Layne Collins HS) make tomorrow the day. The drive really isnt as bad as it may seem. Set your alarm a few minutes earlier, jump out of the fartsack and on the highway. Great group of HIM out there! I promise a good workout with some sprintsContinue reading "12/5 Kilo at Bayside"

It was a crisp 35 degrees out and the typical Veteran's Park wind was blowing in from the West.  It wasn't as bad as some days so it was not going to take long to warm up.  Gearlander - Black tights, Grey Asics running shorts. F3 mudgear short sleeves under an Asics running shirt. 14Continue reading "Back-Blast – Vincent Q “The TANK”"

Gonna get after it in the morning. Little on the run heavy side. Might bring a headlamp if you have one. Avoid a big plate of fettuccine Alfredo as well. Syitg -OJ

I was excited to have the opportunity to Q at The County this week. This was also the first time I had "Co-Q'd" and I was motivated to get out there with McAfee and see what we could come up with. As Mac mentioned in the Pre-Blast, Iron sharpens Iron and he and I haveContinue reading "Back-Blast – The Loco at The County – 12.3.19"

The second monthly test in the 4 Part improvement series is tomorrow.  We are back at the Firehouse. The layout will be the same each of the 4 weeks: COP Max Squats in 2 Min 1 MIN break Max T-Merkins in 2 Min 1 Min Break Max Big Boys in 2 Min 2 Min BreakContinue reading "12-5-19 PreBlast – 2nd Checkpoint – PWVFD"

It's not a Bridge Post if you don't do something on the Bridge. So, I decided to cook up something that I hadn't seen before. PAX: Dry Rub, Double Down (R), Lady Bird (R), Jitterbug (R), Stickem, Dynomite, VeraDeMylo, Mayhem, Buzzsaw, Maxi, Retainer, Woo, Mr. Kotter Mosey lap to the Coupon Lot for the COP.Continue reading "Bridge Backblast 12/4"

PAX (6)- Worm, Snow Day, Tureen, Backdraft, Geppetto (Q) and Meatball (Q) Weather- A balmy 29* and a lovely rain, snow, sleet mix.  In other words, a great day to lift heavy stuff outside. After arriving at 4:45 to set things up I went to grab some coupons for the Big Mo beat down butContinue reading "12/2/19 BB The BIG MO Heavy@The Tank-Meatball/Geppetto Co-Q"

I fartsacked this morning's County post Q'd by McAfee and Catfish, so I'm gonna try to make it up tomorrow morning when I Q the Bridge. Come out and see what I've got in store. I promise: no running, burpees, bear crawls, or box jumps will be called.* 0530. SYITG. Retainer * Representations made inContinue reading "PB for the Bridge, 12/4"

Tomorrow will be a little different at the Mutt. Wednesday are usually heavy's, but, due to issues with the storage locker, we will need to improvise. Bring your gloves and running shoes. We will stay off the grass and out of the bushes (sorry @pepperoni) , but we will lift some coupons and get aContinue reading "12/4/2019 Blender at The Mutt PB"

Weather: Mid 30's with a chilly breeze. PAX: Jolly Rancher, Cowboy, Backflop, Le Pew, Cochran, Leprechaun, Gisele, Brown Water, Big Bird, and Captain Crunchberry (Q) COP: One lap mosey to get the blood flowing, followed by Kendra Newmans, Imperial Walkers, Michael Phelps, and a modified low impact Side Straddle Hop. THANG 1: A whole lot-a-Tabata.Continue reading "Back Blast – BO @ Peggy Baker – 12/3"

It's Hump Day !!  Come out to the Tank for a Vincent Q.  It will be chilly but not to worry.  I will keep it moving and interesting.  Bring a head lamp if you have one.  We will hit the trail for part of the Wienke.  SYITG

20 pax strong at the Incubator the Monday after Thanksgiving!! YHC was not going to let the HIMs down, knowing they all showed up to burn off some of Grandmas pumpkin Pie. I think i was successful. Fanny Pack will love my watch stats, but they were pretty impressive yesterday. PAX Chapo, Dauber, DeepDish, Jitterbug,Continue reading "12/2 BB Incubator #KiloQ"

Sweet Tart Sweet Stache!!!!! Ill start with the fact that i was WAY prepared for this workout. Nino style. lights and cardboard pieces with exercises written on them. The Vets hill was lit up and a circuit was set up all around the park. YHC got done setting up at 0527, walked to the sealContinue reading "11/29 BB the chopper #turkeyHangover"

I’d originally signed up to Q The Rooster last week, 11.25.19, but underestimated the mental & physical toll moving would take on me so I asked Backdraft to cover for me. Thank you brother! It’d been 10+ days since I last worked out so when putting together the WO I wanted something to hit theContinue reading "The Rooster Crowed 12.3.19 BackBlast"

PAX (18) Fridge, OJ, Diablo, Violet, Tammy Faye Baker, Handbook, Wham!, Escort, FloJo, Shiplap, Loco, Zima, Pope, SumpPump, Digiorno, Buschhhhh, Tron, Glen Ross Q  Conditions:  Dry and 34* (feels like 28*) Big crowd out at the O today.  Got there at 5:27 and already 10 pax out waiting!   5:29, I give pax the countdown andContinue reading "12/3/2019 BoW BackBlast"

Pax Old Bay PED Glen Ross Pope Fridge Fall guy Sump pump Vincent Lionel Cookie Blueprint Pepperoni Buschhhh Fergie Nugget Q Gearlander: nike tights, adidas shorts, reebok cold gear, F3 long sleeve Warm up That was more of a command then a traditional COP, so we dove right in. 5 Merkins, 10 LBCs, 15 squatsContinue reading "Black Ops backblast the O"

A few things for tomorrow’s workout at the BoW: There will be a warm up (see Nugget’s backblast for today) We will cover some ground (if you are looking to get some steps in) Jack Webb will be there There will be post-workout Q evaluation (providing feedback to the Q on actual performance)

QIC: Wham! 5 PAX: Pepperoni; Sump Pump; Glen Ross; Nugget; Wham! Time: 0700 Weather: 40 Degrees and steady/pouring rain with a "feels like temp of 34" ZooZooLemon Gear Check: Full UofL gear (hat, shirt, hooded sweatshirt and socks).  Go Cards!  Take state! (yeah, that didn't happen but...we're really good at basketball) Pre-WO Thoughts In myContinue reading "11/30/19 #TheHurt Blackbast"

What we (Leadership Council) want to highlight is a SHARED LEADERSHIP structure. Where no central leader is making final decisions on anything F3Louisville. We will all work together to better serve the pax of F3Louisville. Please click the link below to read the post from Diablo if you havent done so already. Diablo - NewContinue reading "F3Louisville Servant Cheerleader"

Last Monday the M & I closed on a new home so I spent the week moving & didn’t post a single time. Tomorrow I’m gonna slide back into the gloom at El Mutt & encourage all of you PAX who ate too much to do the same. We’ll do a variety of things, mostContinue reading "El Gallo 🐓 12.3.19 PreBlast"

I can still hear the C-A-R-D-S chant drowning out the C-A-T-S chant over the pouring rain at The County. Well, I can't talk smack now because my Cardinals didn't show up on Saturday. The rain? Who cares? These true HIMs embraced every bit of it while undergoing a gauntlet WO! PAX (7 total) - Pelican,Continue reading "Back Blast 11/30/19 The Nest @ The County"

We cannot thank Red Roof and Captain Insane-o enough for the leadership they've provided to F3 Louisville. While others have been instrumental in building what we have - I'd name names but would certainly inadvertently omit someone I shouldn't - these HIMs laid out foundation. I'm humbled to be a part of our new LeadershipContinue reading "F3 Louisville – New Leadership – 12/1/19"

We will move tomorrow to keep warm. Doesn't look like rain, but it may drop some snow on us. Throw on some layers that you can shed easily. Wear both gloves and shoes. Maybe a hat.

Pax (7): OJ, Glenn Ross, Deuce, Lionel, Fridge, PorkChop, Fergie (Q) Weather: Can't win em all. Rainy and low 50s. As we stood around in the driving rain at 5:29, we decided a small audible to the plan was best. There was no way around getting wet in the 50 degree weather, but some mixedContinue reading "11/21/19 : BB – Mary BO"

My milkshake Posh has the Beatdown Bat and the county may try to take it. One thing for sure, they’re gonna have to earn it. -Kilo