It was a perfect morning at Peggy Baker Park with a chill in the air (temperature in the 40s), light fog, and 8 HIMs getting after it with high-tempo rounds of Nickels and Dimes.  This was my second Q and I continue to be grateful for the PAX and am humbled to lead.  Opened withContinue reading "Back Blast Tuesday 10/8/19 – Nickels & Dimes @ Peggy Baker BO with Dauber"

Join me at The Mutt tomorrow morning for The Heavy Blender. It’s going to be a perfect morning for very little running & moving some weight. As always, bring a pair of gloves and be ready to work. SYITG!

Arrived at the pool parking lot and Snowman announced he needed a sick day.  I volunteered to take over Q duties so he could go home and rest up for the Tough this weekend.  He handed off his notes and cones with a brief explanation and we were off. PAX: Ripple, Zip Line, Stick Up,Continue reading "10/8/19 Douglass Hills BO Backblast"

PAX: Dauber, Le Pew, Fructose, Brown Water, Cratchet, Cardigan, Gilligan, Jolly Rancher, Holler, Leprechaun 2.0s(Trekkie, Bus, Brick, Chalamare, Von Braun(FNG)) Rocky-Q. Short mozie then circled up for a warm-up. SSH, Grass Grabbers, Michael Phelps, Downward Dog & E2K. The Thang: Mozie down to get a coupon and headed to the back lot for roll theContinue reading "10.5.19 Back Blast for The Nest-Rocky Q"

So, we finally got a break in the weather. Brisk, clear and 53 degrees. Maybe Gobbler brought it down from Pittsburgh as he made his way across the country to Washington state spreading his message of rucking and leadership. Whatever brought it, we were glad. 10 PAX joined me to celebrate Birthday #46. Special shoutContinue reading "BB 10/04/19. Wisteria at Pleasantville B-Q"

Posting this on behalf of No Show: PAX 13 – Sump Pump, BluePrint, Soft Top, Geppetto, LaMarvelous, FNG – Pokémon Trainer, Banjo, Zonka, Deuce, No Show, Glen Ross, Wham-o (Respect)   Warm up lap around School to church entrance, Abe Vigoda, Grass Grabbers, Downward Dog, Finkle Swings and Hairy Rockettes​   Thang 1 - Circuit WorkoutContinue reading "BB-The Hurt 10.5.2019"

Well...it's been just over a year since I've started this thing called F3 ... I have certainly gained more than I have contributed so looking forward to my VQ tomorrow. Come ready for a good mix of blood moving interval fun mixed with some coupon time mixed in for good measure.

Come on out for my VQ - we'll be doing a DORA with a focus on the 2nd 'F' of F3. Gloves would be good if you've got them - we'll be hitting up some coupon work and high-intensity full-body exercise with some interval running. Looking forward to the first of many Qs!

We'll go back to school for the BO at Douglass Hills tomorrow. Don't forget, the bell rings early at Douglass Hills. Start time 5:15 Startex Douglass Hills pool parking lot 501 Gatehouse Lane

PAX (3): Fall Guy (Respect), PED, Glen Ross Conditions: 58*, with light rain Going on over 1 year with this black op Monday site. No Q on this one, just me, PED and Fall Guy out in the rain. We all decided to run a mile around the O, then do a few rounds ofContinue reading "10/7/2019 Black Ops at the O BackBlast"

PAX: Whitney, Flounder, Worm, PK, and SnowDay (Q). Weather: High 50's and wet. Heavy rain at the beginning eventually trickled off to near nothing... after COT, of course. Started off with a disclaimer that I am not a professional and that with this being a "heavy" workout, I pretty much had no clue on theContinue reading "Back Blast – Big Mo (Heavy) – 10/7/19"

Weather: Clear, 61 Degrees with 76% Humidity PAX: 27!!! Airball, Stick Up, Alexa, Tony Malito, Meatball, Atlas, Yoshi, Holler, PK, Nino, Worm, Fergie, Shrimp Boat, Swifty, Lady Bird, Greenwich, Pork Chop, Short Bus, Diablo, Woooo, Carlos'e, Retainer, SnowDay, SweetTart, Whitney, Jinxy, Nice and Slow (Q) Workout: Started with a disclaimer and did some initial exercisesContinue reading "BB 10/4: The Chopper – Nice and Slow Q"

  Not sure why these pictures of my son crashing his toy tractor into the fence are relevant to the workout at north posh.  But I like them.  So I share them.  Ryan fancies himself “Farmer John” going as far to correct me when I call him by his hospital name.  He’s basically given himselfContinue reading "10/7 BackBlast North Posh #KiloQ"

Who: F3 Louisville PAX and their families What: Good times, food, games When: 3pm on 10/19/19 Where: Mr. & Mrs. LePew's farm 1500 E. Mt. Zion Rd Crestwood, KY 40014 Why: Why not. Here's what you need to know: Bring a side to share. Bring your favorite beverage to drink Bring your best pot ofContinue reading "F3 Louisville Fall Festival"

whats that you say?  Kilo is heading to north posh!!!!  That’s right!  YHC finally gave in to Catfish and have decided to make my long waited return to the north. Run Merkin Run Mary.   SYITG

Oct 3, 2019 Weather - great PAX (11): Dauber, Crockpot, Uncle Sam, Preppy, Powder Coat, Captain Crunchberry, Flip Flop, Grizzly, Kimble, Wildflower, Fungi (Q) Now that IronPax is complete (great job Pax!), the BlackOps at The Firehouse turned its attention to a continuous improvement program…and a little motivation to keep going through the holidays. ThisContinue reading "Backblast 10-3-19 The Firehouse BO – Fungi Q"

Q - Iceman PAX - (9)Abacus, Ladybird, Dauber, Fungi, Flip Flop, Jolly Rancher, Cratchet, Crockpot, Iceman I love to Q new spots to see what there is to offer. The Firehouse area is well lit, flat with several areas to run and do lots of burpees. In other words, perfect!!! COP Burpee Apocalypse 10,9,8,... toContinue reading "9/12/19 BB BO The Firehouse"

YHC attended all three days at Louder than Life last weekend and man what an experience.  So amazing yet so exhausting.  I decided to bring the music/pain to the fine PAX of the ruiner.  Disclaimer - I've always loved heavy music.  Most of that stems from being a runner and needing something to get meContinue reading "10-5 Backblast at the O #Ruiner #MoshPit"

Haven't been in the Fog for a while, and was happy when the Q spot came open late Friday afternoon. Let's run, fellas. PAX: PK, Gypsy, Double Down (R), Mr. Kotter, Latex, Stickem, SweetTart, Huggies, Iceman (R), Retainer (QIC). Moseyed to the Water Fountain for the COP. 20 SSH's, 15 merkins, 20 grass grabbers, 15Continue reading "BB from the Fog, 10/5/19"

Is it a left? Is it a right?...More than likely it's a South Paw left but you'll have to roll the dice to find out. Come to The Nest ITG at 0700 and and see if your luck has run out or is just beginning. Either way...YOU'LL GET BETTER! We'll do a modest amount ofContinue reading "10.5.19 Pre-Blast for The Nest@ The County: Rocky Q"

Q Nugget Pax Captain Insano, Trump, Tron, Vincent, Jitterbug, Iceman, Splinter, Butcher, Tammy Faye Baker, Jeter, No. 2, Flo Jo, Shiplap, Nugget It was a little steamy, but definitely not the hottest day. YHC had a simple weinke to get some work in. COP Mosey to the field for some Imperial Walkers Abe Vigodas KendraContinue reading "BoW late backblast"

Weather - Clear and perfect fall morning PAX (5)  - Huggies (Q), Skirmish (R), Mr. Hat, Harbaugh, Brutus (FNG) I had a bet going with Nice n Slow to see who could get the biggest draw for our respective workouts this morning.  I knew that my numbers would be low so we agreed that heContinue reading "Black Ops @ Long Run Park Back Blast"

While I have visited the Mutt many times for exercise, I have also been a member of visits to do other activity's, such as steal a ghost flag, drop a child to school, influence young minds through sports by coaching and well, paying my bill for educating and feeding lunch to my child as wellContinue reading "10/3/19 BB: Extender @ the Mutt"

It's JCPS Fall Break, but you still need to workout. Show up at the Fog tomorrow morning and get it done. On the agenda: SOME running, SOME coupons, SOME merkins. A little bit of everything. Bring gloves. Bring running shoes. We'll stay off the grass. 0700 at the Parklands SYITG. Retainer