In my head, I’ve rewritten the script of what I wanted to put in this BackBlast to recap the day 100 times. It’s hard to sum it all up. The planning starts months in advance. This is an evolution of what was more a family and friends event last year with a small F3 StableContinue reading "BB: F3 Louisville BBQ Bash supporting Hope Scarves 7/27/24"

It’s gonna be hot, humid, and likely raining tomorrow morning. In other words a perfect morning in the gloom. This will be my Hawk’s Nest VQ so I am a little extra jacked up for the morning. We will either be running a LOT and working the core, or we might bail and just goContinue reading "7-30-2024 preblast – Awful House @ The Hawk’s Nest"

Double Down has the Q tomorrow at The County and this will also be his 800th post. He will be leading us through a full body workout with a mix of traveling and coupon work. It may be close to a Sandlot qualifier depending on how much movement you choose to bite off between exercises.Continue reading "PB – Double Down Q @ The County – 07.30.2024"

Yes, we might have some rain tomorrow, yes, it will be more comfortable to stay warm and dry on your bed and yes, we will move around, get our arms and core on fire and yes, you might be tired at the end. But I also hope the answer when we finish is YES! IContinue reading "PB The Cliffs @ The Garden 7.30.24 – Wide Right Q"

Warm up: Side straddle hops, 10 merkins, toy soldiers, copperhead squats, 10 merkins, downward dog calf and arm stretch... get the pax loose, which included: Jewel, Bob Ross, EZ Pass, Double Down, Little Jerry, Big Bird-Tan, Momsuit, Jitterbug, Wax On, Tall Tale, Jimmy Neutron, Pizza. The Main Thing: (pic below) To cap things off -Continue reading "BB Pizza Q @ North Posh 7/29/2024"

Totally forgot to BB Diablo’s Q at the Patriot on Saturday. Sorry about that, HIMs! 12 PAX joined @Diablo in a super-heavy station beatdown. We had a little of everything: different types of curls, ruck squats and lunges, extremely heavy rows, deadlifts, and a sledgehammer/tire combination. Only speaking for myself here, but I am stillContinue reading "BB – Diablo Q at The Avenger at the Patriot 7-27-2024"

Please join me at North Posh for an effective bootcamp Monday morning. We will sweat and recover from the weekend with some partner work. Lace em up AND bring a coupon. Start your week off right with the clarity you all know we get from being in the gloom in the mornings. SYITNPG! -Pizza

Trifecta. I'm striving to earn the patch... it's that simple. Terms for getting the patch are below. If you're looking for some laid back ruck miles, fellowship, and music - Get yourself out to Posh for a Saturday AM Ruck at 0700. Might be NSFW, might not, be prepared for both. I will have twoContinue reading "PB Pizza Q @ South Posh 7/27/2024"

Diablo has the Q tomorrow at the Patriot. Needless to say, he is bringing the pain. This is what he says: I will be bringing the prison yard workout to The Patriot tomorrow. Rucks, sandbags, barbells, tires, and sledgehammers all included. We’ll combine those with some tried-and-true bootcamp movements. Be there at 7:00 and becomeContinue reading "PB – Diablo Q at The Avenger at The Patriot – 7/27/2024"

We’ll be moving around the neighborhood a bit tomorrow. No coupons needed. Short jogs to 11s stations and the like will be the order of the morning. Should be enough for Sandlot. SYITG Fungi

Perfect weather morning for a beatdown at the Vets. I got to the site a little early to set up tunes and get my Weinkies spread out all over. 8 circled around the crest to start. 0530 hit and the disclaimer was given. Let’s move 7/26/2024 - Vets Attendance Crash LockboxSnaggletoothRip Van WinkleMasseTall Tale FloContinue reading "BB – Patty Q at the Vets – 7/26/2024"

Vets tomorrow, YHC will travel into Louisville for the first time to take the Q. HANDS DOWN, one of the best locations at F3 Louisville with some of best mumblechatter. Not sure why this hasn’t happened sooner. Every time I Q a spot for the first time, I work the Patty 2.0 workout. The PaxContinue reading "PB – Patty Q at Vets – 7/26/2024"

The Garden will turn into F4 tomorrow, with "Fun" being the 4th F (or whatever else the Goons want the F to mean). We'll use both hills, on-site coupons, and probably several towels to sop it all up. It'll be a glorious morning to invite that FNG friend who you're willing to have hate youContinue reading "07.25.24 Pre-Blast – Cloverfield at El Jardin (Kitty Litter Q)"

I’m packing my bags (including a coupon) and getting ready for a trip out to The Stable tomorrow. We are going to celebrate a special day tomorrow with a ladder of exercises and short interval runs. Bring a coupon. SYITG -Dauber

It was a beautiful morning to be out with HIM! I am so grateful for the men of F3 Louisville! You have transformed me into a better man, husband, father, and leader! Thank you! COP - 25, 4 count Side straddle hops plus various stretches Thang One - Indian Run around the Egg Lawn ThangContinue reading "BB – The Bridge @ South Posh 7.24.24 Mr Kotter"

The weather for Wednesday looks perfect for HIM to get better! We’ll have some tunes, chatter, and solid fitness! No coupons necessary. Gloves optional. I look forward to SYITG! - Mr Kotter

As part of the F3 Louisville "Trifecta" Challenge, there's a 1st F component: Post F3 attendance for 3 unique types of workouts between 7/21 and 7/27. One way to get that cool-ass Commonwealth of KY patch is to join me at the Parklands on Wednesday evening for a gentle roll through some posh-ness beauty. PerfectContinue reading "07.24.24 (6:00p to 7:00p)- BO Evening Cycle-Ops at Parklands (Posh) – Kitty Litter Q"

Abacus has the Q tomorrow at The County. Although it’s not officially his birthday, rumor has it that someone might wish our Q a Happy Birthday anyway. We will be doing his favorite Tabata style workout first, and then we are going to run 400s with an exercise after each lap. Finally we will endContinue reading "PB – The Loco at The County – 07.23.2024"

My foot injury is on the mend so I’m prepared for a typical/simple go hard style workout. Coupons will be used some.

The big day. Naming day. Coronation day? I may have that wrong…kids got me watching too many Disney movies. Anyway, moving on… Big hype coming into today, we have 3 substantial hills on Mayo Lane between US42 and Rose Island Road. If you traverse the three hills (aka Triple H) and slap the stop signContinue reading "BB: “Triple H” BO Ruck @ The Stable"

Let's see all the Majesticness the Fog has to offer on a cool Saturday summer morning! Come with us to cover some ground on this site, bring some comfortable shoes, leave your coupons at home and be ready to move! SYITG - Wide Right

Set the alarms. Grab your ruck. Go time is 6:30am. https://open.spotify.com/track/6Kt4wo4r5OCeSdu5Jroxxb?si=t1CpvfTZQs2LMt8wLRKCOA&context=spotify%3Aplaylist%3A2clDaN0J1xHswZBq23BeEc What to expect: - Full Mayo Lane ruck from US42 to Rose Island Rd. - 5 miles - 3 treacherous hills - pace groups typically 15 min/mile or 17 min/mile - slap the stop sign on Rose Island before you turn around We areContinue reading "7/20/24 PB “Triple H” BO Ruck @ The Stable – 6:30AM Start!"