Better late than never I guess...Reading a well written backblasts is the cherry on top of your ice cream sundae. It's like finding that hidden beer in the back of the fridge when you thought you were out. It's like... well, you get the idea.This is not one of those backblasts though. This is likelyContinue reading "Backblast – 6.22.2024 – The Nest – Captain Crunchberry Q"

Uncle Lewis, Borland, Little Foot, Cattle Chips, Sliderule, Grandpa Bear 06:00 mosey to courtyard for stretches Mosey back to parking lot to begin exercises. With a partner alternating exercise and running, each unit worked to complete 300 merkins, 300 squats, 300 big boys.  While one performed the exercise the partner ran 100 yds down andContinue reading "6/29 Bayside backblast"

Okay guys, while Xerox is out of the country visiting good ole’ ENGERLAND, YHC will have the Q and Site Q tomorrow. Typically, there is a lot of running or coupon work so that we can yell at each other to “Keep pushing” or “We don’t get up for easy!” BUT Tomorrow will be different.Continue reading "PB – Patty Q at the Patriot – 6/29/2024"

I’m Coming Out to Co-Q with Beans @ Pleasantville tomorrow; not to be confused with the nearby Y-M-C-A. Be sure to give your M a Careless Whisper before hitting the hay tonight. Don’t have a Cold Heart and be a Macho Man because you are Playing With The Boys in the gloom tomorrow. Weather forecast:Continue reading "PB: Steve-O/Beans Co-Q @ Pleasantville – 6/28/24"

To all those who have been to the Garden before and those who have not. I can promise you two things- you will sweat and you will be running up and down hills. Leave the coupons behind the dumpster come ready to move, do merkins, play a version of Tag that may or may notContinue reading "Pre-Blast The Garden"

My morning started at 4:55am with Flexseal and Maytag pulling up to my house to hop in the clown car and make the 30 minute trek out to Tyler Park. Thanks to the tunnel, all of the hard work this morning was under cover. We got a little wet on the traveling, but you onlyContinue reading "BB Steve-O Q @ Tyler Park 6/26/24"

Come join me at F3 Louisville’s newest AO Tyler Park for a full body beatdown, featuring a mosey up and down some stairs! Bring a Coupon and gloves and an FNG! I’m offering a sweaty T-shirt guarantee or your money back. Steve-O

Classic beat down. Expect heavy upper body and coupons.

COP at the community garden, ran to pond (blue line), DORA - partner 1 runs lap around pond while partner 2 grinds on list. All teams completed reps - nice work! Return to startex for mary and COT.

Catfish has been running the ring of fire despite cautions of swamp monsters and rolled ankles. I unfortunately missed the most recent running of the ring of fire so I am going to run a slightly different version - inspired by Catfish's ring of fire and an adventure lead by Viking previously. Join me onContinue reading "PB – NattyLite – Silos @ North Posh – 6/24/24"

16 PAX braved the treacherous waters of a Yankovic Q at the Patriot today. There were mermaids, salamanders (really manatees), and two FNGs! Yank did not disappoint as he led a Tabata, sprints on heartbreak hill, and a DORA at the skate park. Running on those ramps was like the warped wall on Ninja Warrior.Continue reading "BB – Yankovic Q at the Avenger at the Patriot 6-22-2024"

I don't feel like I'm known for having face melting wienkes, but with current temperatures and humidity, just thinking about climbing out of the fartsack can start the sweating process. But don't let that be the reason you don't make it out.Tomorrow will be a full body partner workout, no coupons needed, but bring yourContinue reading "PreBlast The Nest @ The County – 6.22.2024 – Captain Crunchberry Q"

Can’t wait to Q The Chopper tomorrow. I am heading to FL for vacation early Saturday morning so this is my last Louisville post for a week and I plan to enjoy every minute of it. Diablo inspired me with his Q on Monday, so we will tour the hallowed Vets grounds once again. NoContinue reading "6-21-2024 The Chopper @ Vets Pre-Blast"

Great Q planned for this Saturday at the Patriot! Our resident minister Yankovic will bring total domination to all involved PAX. There is also after workout festivities. Here is his pre-blast: This Saturday I have the Q (no coupons). I’ll have a HAT, some sprints, and a DORA. After COT everyone is invited to myContinue reading "PB – Yankovic Q at The Avenger at the Patriot 6-22-2024"

No Chickens but some Turkey Coupons Warm-up: Indian Run - mixed with warm-up exercises  Downward Dog, stretching, merkins The Thang: Turkey or regular  coupon  - Block Merkins, Curls and Overhead Press mixed with hills  Finisher:  Grass Hill Repeats and Mary/Core Cool Down: COT 

Hot morning at the Patriot, but 16 decided to show up this morning to get better! I got there a little early to write out the biggest Weinkie we’ve seen this year. Thanks to the train, we started a little late at 0532 with the standard COP. 6.19.2024 Patriot Attendance Judge JudyChlorophyllRip Van WinkleSnaggletoothHoly RollerRugburnMannequinFurdaysSQLScammerRubyRapinoYankovicLayoverSaulContinue reading "BB – Patty Q at the Patriot – 6/19/2024"

T’was the night before Malito’s Q and all through his body not a muscle was stirring EXCEPT… Malito’s pectorals and triceps from all the dips & derkins he plans to do! Put your running shoes and don’t be soft. We’re going for a tour-de-jtown! We’re gonna do big boys with our feet tucked under commercialContinue reading "PB: Tony Malito Q / The Tank @ Vets 06/19/2024"

Tudors and I are switching due to last minute scheduling change. Stay tuned as he will have a burner for you on Friday. As for tomorrow, YHC has the Q. Keep the coupons at home as we will use our body weight to burn calories and gain muscle. SYITG Patty

https://youtu.be/nhDIuVjbbWE?si=dV8OkWu_rIhEcwt9 This clip pretty much sums up tomorrow. We are just going to push through and do hard stuff. Coupons on site. Be ready to start fast, end fast and keep moving the whole time. Going hunting! SYITG- Jewel

I’m not going to get overly creative or secretive for tomorrow’s Q. With a lot of people working on contests (Ruck challenge, Sandlot, Ab challenge etc) we’re just going to run and/or ruck in circles and do ab work between laps. Pick your mode of transportation, distance and speed. SYITG Fungi

8 PAX are not only better, but much better, thanks to that gargantuan beast known as @BigBird. Our posterior chains are stronger than ever, and our shoulder size is now completely out of proportion to the rest of our body. Great group and a great Q!

As I said in the preblast, the day before Father’s Day at The Nest is my favorite workout of the year. I am immensely blessed to have all of you F3 goofballs in my life, but I am most aware of it on this day when my 2.0s all come out to workout with us.Continue reading "6-15-2024 back blast – The Nest Father’s Day at The County"

Father’s Day Eve. It’s our weekend fellas. It may not be much, but it’s ours. Come join me at Posh where I will be attempting to create space for brisket and beer on Sunday. We will get moving early and make sure the egg lawn is in good order. Plan on a full body beatdown,Continue reading "PB: Steve-O Q @ Posh 6/15/24"

Tomorrow is my favorite workout of the year - the day before Father’s Day! It also happens to be my 5 year postaversary which is kinda cool (it’s Captain Crunchberry’s 5 year postaversary as well which is double cool). To celebrate, I have a full body beatdown planned that will get your competitive juices flowing.Continue reading "6-15-2024 preblast – The Nest Father’s Day at The County"

Wonderful weather this morning for a very active workout. Arrived on the hallowed grounds of Bayside at 4:45pm for a Pre-Run opportunity. Unfortunately this was only attended by YHC. This included multiple laps around the Bayside Campus. At 5:30 am it was time to start The Big Kapowski. There were 9 Pax and one guitarContinue reading "06-13-2024 Back-Blast-The Big Kapowski – Slide Rule Q"

Expect an old school Garden style workout of steps and hills for the first half. Then we will mix it up with some fun! SYITG.

Good Afternoon F3 Louisville! It is time to bring out a classic tune from the past at Bayside so bring your six string figuratively speaking and we will get to pickin' and a grinnin'. No Coupons needed but a passion to make a high impact is a necessity! Gloves are generally recommended but optional. Cheers,Continue reading "06/13/2024 Pre-Blast Slide Rule Q – The Big Kapowski"