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!

A good core workout was in store for the pax. Many times our boot camp workouts finish with Mary, most pax not named McAfee or Catfish are gassed and are only able to modify. YHC decided to write a full on Mary weinke. With the hope that Captain Insano would post and work on hisContinue reading "9/18 Backblast TheTank #KiloQ"

Come out to see the lit up runway of Agony @ the county.  Calling all HIM's to put IT on the line.  You will be asked to give everything you've got.  Bring gloves.  We're going to be moving coupons from station to station down the runway of lights...mixture of cardio and exercises w/coupons.  Don't miss it. SYITGContinue reading "Pre Blast 9/19 Thursday The Agony at The County 0530 Backflop(Q)"

To all HIMs in attendance, this was a day of reckoning.  I am grateful to all who came and gave their best.  'Twas a good one.  Let us begin by noting the disclaimer given and then the warm-o-rama began as such: PAX:  Shrimpboat, SweeTART, Zipline, Wiki, DeepDish, Worm, Meatball, Buzzsaw, Flea, Carlose, Ripple, Cakewheel, TonyContinue reading "BB: 9/13 @ The Chopper: Tony Malito"

ESPN voice - What if I told you an F3 workout consisted of 45 minutes of Monkey Humpers? What kind of toll would that take on your quadriceps? See for yourself tomorrow and be part of something special. If that doesn't entice you, I'm not sure what will. 30 for 30. #bestpreblastever (We're not doingContinue reading "9/19 Preblast the O #templeofgloom"

What meal is in the Crock Pot? Fungi made a coupon delivery to the Pewee Valley FD this week. I initially told him we would sweat on them some, but after doing IronPax week 3 today I'm gonna' hit him with an I-O-U on that promise. This week's workout at the Fire Department will mostlyContinue reading "Pre Blast 19-Sep-2019 Thursday BlackOps at Pewee Valley Fire Department 05:30 Crock Pot Q"

Always a pleasure leading these PAX in a workout, especially an IPC WO! PAX...Alexa, Crockpot, Brown Water, Jewell, Speed Bump, Dauber, WILDflower (Q) It was certainly a tough U vs U workout, but we pushed each other to "rise up". I'm proud of these HIM's for stepping up and working hard the entire 43 mins!Continue reading "BB 9/18 FOUNDRY @thecounty with WILDflower (IPC week 3)"

Tomorrow we will run the #Ironpaxchallenge week 3 workout. You don't have to be registered/signed up to do the workout...so come on out for an awesome hump day WO....here it is for those who have not seen it: IMG_8668.jpeg

Come out to the original Poshlands for some Bernie-Bear-Lunge. Thats right! Lots of running and hill work will be had by all that attend. So if you love to run come out and get you some. What else ya gonna do @ 5:30am on a Wednesday? -Bob Ross

Core core core core.  We all need a strong core.  Tomorrow I’m going to smoke your core.  Bring gloves and a lot of energy, I’ll do the rest.

The heavy at The Mutt has been going strong. Come out in the morning and get better. Nothing fancy planned, just moving metal and other stuff.

Weather: 70 Degrees with 81% humidity PAX: Huggies, Cochran, Dunphy, Frosted Tips, Catfish, Nice-and-Slow (Q) We came, we saw, we listened to better music, and we conquered.  This was the weekly Tuesday Iron Pax Challenge workout.  Usually, this workout is held at the Posh, but we moved it to The County for pull-ups. The workout:Continue reading "BB: 9/17 East End IPC @ The County – Nice and Slow Q"

Pax: Dynomite! (Q), Buzzsaw, Woooo, Maxi, Zipline Condition: 70 degrees with a nice breeze I want to thank everyone for coming out this morning.  I was feeling run down yesterday, so I wasn't super excited about working out this morning.  Luckily, I woke up this morning feeling better and I got the Q juice flowing. Continue reading "BO @ Douglas Hills Park 9/17"