The end of the 2019 IronPAXChallenge is in sight as we’ll  take on the fourth & final WO tomorrow at The Posh. We’re going to start at 0515 to ensure we’re finished by the regular time of 0615 & we will also meet at a different location (shown below). Here’s the final WO & the linkContinue reading "IronPAXChallenge Week 4 BlackOps at The Posh 9.24.19 PreBlast"

Come on out to the Poshy goodness and have a little fun. Coupons, egg lawn, and good dudes. I've been wanting to try something new with the coupons for awhile.....SYITG Deep Dish

It's been a while since I have been out to North Posh so I am looking forward to getting back to basics, keeping it simple and going #BeastMode. Bring gloves and some extra energy! SYITG

This was my Q so I'm allowed to preach, right? Well let me say this: If you've been out for a while and you are comfortable at your home AO, go visit some other places. What's better, if you have some Q experience, share some of yourself, your personality and creativity with other dudes. NoContinue reading "9.17.19 Back Blast-Bag of Wrenches @ The O"

I knew I needed F3 back in my life. I knew I needed to stalk the Slack channels again and read the nonsense you hooligans posted on there. But more than that, I knew I needed to get back out ITG. The Hats moving opened up an opportunity to be closer to Skirmish. We areContinue reading "I Love This Group, Man"

Pax in attendance: Messy Sump Pump No show Sherpa Pepperoni Deuce Soft Top Soundtrack: He-man, She-Ra, GiJoe, Simpsons, Smurfs, Teenage Mutant Ninja Turtle, Thundercats, Scooby-Doo, Pink Panther Great day at the Mutt, 10 minutes of an intense soccer match, 20 minutes around St Matthews for a 1.5 mile run and other exercises.

Each week of the first two weeks of the IPC I’ve Qd the weekly WO on Tuesday for a couple of reasons...1. Friday is the M’s day to workout & 2. I prefer to get this thing knocked out & not having it looming over my head for the week. However, this week was goingContinue reading "IronPAXChallenge Week 3 BO at The County 9.21.19 BB"

Come out and celebrate the second greatest day in history. We will play some party games and get better. Gloves and party hats optional. For anyone wanting to bring gifts... I'm a size "Mariah Carey Popping Out of a Cake". SYITG

The M has been out of town all week so I haven’t been able to post meaning I haven’t been able to complete the Week 3 WO of the IPC...so if you haven’t been able to do take on the 43 minutes of misery below,  but would like to then come meet me at theContinue reading "IronPAXChallenge Week 3 BlackOps at The County 9.21.19 PreBlast"

Help Cutlass get this weekend started right with an old fashioned beat down. You will not regret it.

PAX (4) Glen Ross, Wham!, Pepperoni, Blueprint 4th consecutive week with BlackOps/ Queless Fridays at the Mutt. Thang: Changed up the Mutt 300 format and added the back/ reflection walking path into the loop for today.  So each round was approximately ½ mile—with 2 stops; stop 1 was coupons at prayer garden, then stop 2Continue reading "9/20/2019 BlackOps at the Mutt"

Weather: 66 degrees with 71% humidity - perfect morning Pax: Fructose, Domino, Jewel, Uncle Rico, Husky, Goose, Minnow, Holler, Sarbanes, Nice and Slow (Q) I planned this workout on the night before and wanted to try a few new things and do some old things too. My goal is always to get heart rates upContinue reading "Backblast: Nice and Slow Q – Racing Around the Garden"

Amphitheatre at Norton Commons Woke up to an early alarm this mornin, slipped into my favorite pair of Saxx underwear some Old Navy shorts and a 26.2 F3LOUISVILLE tee. Slipped on my Injinji socks, Laced up my Brooks Adrenaline and off the scoop up PK for the long haul out to Pleasantville. I had aContinue reading "9/20 Pleasantville Backblast #KiloQ"

Lordy Lordy I'm gonna be 40 tomorrow. Come celebrate with me. We will be doing some burpees, arms, abs, legs, and some running. We will also have some fun. SYITG -Airplane

Come out to vets and have a little fun on the pavement and grass. It will hopefully suck, but you will get better! I'm going to recycle a little bit of what I've learned from some great Q's. SYITGDeep Dish

@ 05:00 All was calm, there was a crispness to the air.  The 10 x 100 lumen station lights lit up St. Als as if we were ready to land a Boeing 747 jumbo jet.  Little did the PAX know what was about to happen.  @ 05:30, 15 brave HIMs touched down on the runway of Agony and left their mark inContinue reading "Back Blast 19-Sept-2019 Thursday The Agony @ The County 05:30 Backflop Q"

The weather is getting really nice ITG. Perfect day to do something tough but fair. Q: Digiorno PAX: Buschhhhh, Wham-O, Tureen, Backdraft, Geppetto, Snowman, Hamm, No Show, Soft Top, Glenn Ross, Waterboy, Duece, Fridge, Blueprint, Sump Pump, Wiki, Larry Flint, Zima, Digiorno Q Disclaimer given... Mosey around track Crab Walk up the hill along sideContinue reading "BackBlast Digiorno Q The Mutt Extender #F3Counts"

Old Bay has problems opening doors, therefore instead of a great leader you’ll get a mediocre one at Pleasantville tomorrow. I know one thing though, this is the traveling mutt Friday AO. The one day of the week those boys decide to venture outside St. Matthews. We will have some fun and Ill try toContinue reading "8/20 Pleasantville Preblast KiloQ"

PAX in attendance: Dunphy Bob Ross Milton Huggies Catfish(Q) Not a whole lot of detail to share in this BB as we kept it simple and did an out and back run. PAX circled up with the usual disclaimer and started out running toward South Posh. We headed down the path toward the gazebo, cutContinue reading "Back-Blast – North Posh – The Silo – 9.16.19"

I was catching up on Blasts and realized there was one missing....Oopsie!  Here's what we did. PAX-   Jitterbug (Q), Iceman (R), Ladybird (R), Retainer (Good to see you man!), Deepdish, Wapner, Tenderfoot, Swifty, Buzzsaw, Ripple Short Mosey and COP-   SSH, Imperial Walker Squats, Grass Grabbers, Stretching,  Then while holding plank in between performedContinue reading "Backblast The Incubator 9/16/19"

Why does Violet keep asking for someone to lead at the O on 9/19?  I've been on the calendar for a couple of weeks.  Well...I had added the event to my personal calendar, not the F3 calendar.  Oopsies.  I digress... Conditions: mild 66 degrees.  **Side note, Louisville's having the longest drought since 1999.  Hasn't rainedContinue reading "9/19 Backblast at the O #templeofgloom"

17 HIMs for the weekly heavy. If any of you haven't Q'd a heavy, be sure to get on the calendar. Geppetto has done a great job building and assembling some cool equipment. You have to arrive early for the set up, but there are always HIMs to help. I rolled in right at 5:00Continue reading "9/18 Blender Backblast"

I hope you can make it out tomorrow to the Garden.  There will be a little hill running, some sprints, a bit of coupon work, laughs, and Mary. We are also going to name a new section of the AO. SYITG!

We hit the hills this morning at the Posh this morning. Meth Hill and our typical overpass hill. I want to try and get some training for The Rugged Red and the pax had no choice. PAX 9 Nice-N-Slow, Double Down. Woooo, Dynomite!, Lady Bird (R), Dryrub, Tender Foot, Short Bus, Bob Ross (Q) DisclaimerContinue reading "9.18 Backblast – The Bridge"

I hope they love me after this one. It will be tough but fair. Always wear gloves and shoes. ✌️

The work out will combine a timed distance run and a HIIT style coupon ladder. SYITG!