On Wednesday 3.6.19 I went to morning mass for Ash Wednesday & ran into Uncle Rico. I was kind of busting on him because he hadn’t been out as much since it got colder (7 times in total to this point in 2019) which somehow led to the idea of doing a WO at St.Continue reading "Cloverfield BB 8.8.19 “F*#k it!”"

There is one rule that F3, and life in generally, continually teaches me.  You can not control everything.  When man makes plans, God laughs and says watch this. Q-School at the tank began like I imagine every other school day was for most of the PAX growing up. A few good students getting out ofContinue reading "08.07.19 PK Q School Backblast"

It was amazing to see my bro and bro-in-law this morning. I've been telling those guys for almost 2 yrs now how they wold love getting up at 5am and running backwards up a hill. I was greeted at the with enthusiasm this am with 22 happy faces.  Dynomite, Jitterbug (R), Ladybird (R) Sandtrap (R),Continue reading "BB – Bob Ross – The Bridge – 8/7"

Come join Q school week, Wham-o filling in for snowman at the Mutt tomorrow. As Ron Burgundy would say, there maybe a little running? Promise fun for all!

“Alexa, what did you do this morning?” Ok! Here’s what happened: These HIM’s showed up, ready to work: Bulletin (R), CrockPot, Cochran, Gilligan, Miles Davis, Valdez, Dauber, Big Bird, Gisele, Alexa (QIC) The weather was comfortable with a slight breeze. A more extensive introduction and disclaimer were given (The Q thinks he has Strep ThroatContinue reading "8/7 Foundry BB"

All week the Site Qs of F3Louisville have stepped up to Q the WO they oversee for Back to Q School week, but if you look at the calendar you’ll see me on the schedule tomorrow at Cloverfield (which I am not the Site Q of). You see tomorrow will be 5 months since IContinue reading "Inaugural Cloverfield 8.8.19 PreBlast"

As the PAX who have posted this week know it's Q school week. Come to the County tomorrow for a little teaching on why Mama enjoys this cult (cough) I mean workout group. We will do a Dora and pearls on a string. The main thing is we will learn and become better HIMS. SYITGContinue reading "PB 8/8/19 The Agony at The County- It’s Q school week"

We kicked off Q-Week at Vets with a Pax of 15 muscle bound savages ready to start their week off moving heavy things for an extended period of time. Boom. Run on sentence, but no running at Big Mo. Loud and Proud Disclaimer I explained MY view what a "Heavy WO" should include. #1 KeepContinue reading "BB – Worm Q – Big Mo HEAVY – 8/5"

It’s Q School Week for the Louisville Region.  So I get first crack at the Mutt, as Site-Q of the Rooster, to lead a workout instructing the pax on the correct protocols and techniques of a well run F3 beatdown. Wait…what? Found it kind of funny as we congregated around the flag pre-workout this morningContinue reading "The Rooster 8-6-19 Q School w/ Geppetto"

Come join me for Q School week at the Blender. I will deliver an educated beat down that is assured to interest the newest FNG to all you F3 veterans. There will be some running and a little crawling so bring your gloves.  SYITG.

This one is short and sweet. PAX: Glen Ross, Sump Pump, Fridge, Jolly Rancher, Milton, Dauber, Jergens and Zima (Q) Conditions: Hot with a chance of wet. Warm Up: Since the amphitheater stage is currently been claimed by a flock of geese, we had to mosey to a new spot.  Pax followed YHC around theContinue reading "BB Pleasantville 08/2/18 Zima Q"

Don't be a sad clown and fart sack.  Come out to the gloom, and realize how small the obstacles are that are keeping you from your dreams.  We will go over the items that have made F3 great for myself and so many other men out there.  Bring a friend, or come make some newContinue reading "08.07.19 – Pre-Blast PK’s Q-School 0530 @ the Tank"

What will be painted on the canvas for this Wednesday.  How about rocks and bridges. I'm taking it old school for this back to school bunch. I plan on making it you vs you. I will go over the core principles and what makes F3 great in my opinion. Plan for a little running, pickingContinue reading "Pre-Blast @The Bridge “Back to School with Bob Ross"

PAX: Face, Airplane, Captain Insane-o, Buschhhhh, Wham!, Digiorno, PorkChop, PitStop, Abacus, Methane, Butcher, Merlin, Jinxy, GirlScout, Splinter, Data, Tron, Nugget, Dorthy, GreenWave, Paris, Doogie, Lobsta', Gru, Gillespie, Vincent(R), Cutlass, Violet, FloJo & Zartan (Q) Conditions: bout as good as August gets. Gearlander: Altra kicks, shorts (too short) and shirt (too tight) with trusty tac hatContinue reading "8.6.19 BoW Q-School BB: Blah Blah Merkin Blah"

Come out to the Mutt tomorrow and get schooled in the ways of Q-ing by Geppetto.  We'll talk counting, core principles, and maybe even get in a little phys ed.  Expect some coupon work and short interval running.  Take good notes because there might be a test...

Starting off q week @ bayside we will have some nice 1:4 ratio work and some You vs. You work.  I'll chat about what I like about these types of exercises and what keep in mind  when putting together a Q with these workouts.. Looking forward to it. Collins HS ,  5:30 am sharp GlaucContinue reading "08/06 PB: Bayside Glauc Q school."

Me, my glitter fanny pack and 6 other HIMs skipped school today for some blackops at the O.  I’d like to get around more, but posting on Mondays is hard for my work schedule.  This also marks the 1 year anniversary of the blackops at the O on Monday—so we proceeded with the workout orContinue reading "8/5/2019 BlackOps at the O BackBlast"

Q School came at the perfect time. Tomorrow will be a nice refresher for those of you have have Q'd before and an introduction to the key pieces of our WOs for those who are newer. At the end of the day, there are really only a handful of things you would need to doContinue reading "8.6.19 BoW PreBlast: QS w/ Z"

@Retainer (Q) @Iceman  (R) @Dynomite @Harbaugh @Deep Dish @Ladybird  (R) @Mark Smith (F3_Skirmish) (R) @Whitney (R) @Jitterbug (R) @Bob Ross @Gypsy @Airball @Rosie Great morning at the Incubator, today. Thirteen poshies made the O Posh trip for a lesson in Q school. We reviewed the disclaimer, cadence counts, and several basic exercises, and then got to work. COP: SSH's, IW's, GG's,Continue reading "8/5 Poshy Q School"

North Posh was founded to be the "Beast Mode" site for F3 Louisville. Tomorrow I plan to educate our PAX on what a Beast looks like. Prepare to run and bring a headlamp for our adventure! SYITG

A year ago, I decided "what the hell" and posted for my first workout with F3. It goes without saying that things are a lot different this year. And this workout was a hard one because I wanted to push myself to remind me how far I - and we - have come together. PAX:Continue reading "Back Blast – Nest @ The County – 08/03"