Pax, F3Nation is expanding all the time. New cities, new AOs, new PAX.  Listen here for a very good F3 expansion discussion: https://podcasts.apple.com/us/podcast/f3-nation/id1218921251?i=1000440237819 As the new GrowQ for F3Louisville, I am excited to work with the leadership team to grow our current AOs and expand to new AOs throughout the city. Before I go further, I'dContinue reading "F3Expansion – Fungi as GrowQ"

It was June 26th. Zartan had the Q at the Blender. He had put us through a so terrible it was good, progressive beatdown all around the campus. At COT, he called the group out about stepping up to Q. He had an audience of about 25 PAX with the hopes that he could getContinue reading "7.18.19 The Extender @ The Mutt-Back Blast"

Great to Q at the Temple of Gloom. As YHC told the PAX, it has been a while since my last Q...over 2 months. Had to knock the cob webs off a little but as we got after it things felt just right. 20 PAX Digiorno Q PAX: Buschhhhh, Sandtrap, Jeter, Scuba Steve, FloJo, Maxi,Continue reading "BackBlast Digiorno Q @OF3Louisville Temple of Gloom 7-18-19"

  This morning there was a 50% chance of rain.  We didn’t get any rain, but endured a Viking storm!* Vikings like to carry and throw heavy things, and we did that this morning.  After a short warm up / stretch we battled through the following: Medicine ball slams.  Where you circle up and eachContinue reading "Post Blast – North Post Monday 7/22"

i was amazed at how many hims showed friday. 19 great hims showed for the sweat fest i had in store. We started with cop 25 ssh, abe agodas 15, 15 grass grabbers, plank stretching, and 20 merkins on me. thang 1 mosseyed to the coupons and then to the parking lot for some 123Continue reading "Belated backblast 7-19-19"

Looking forward to a complete body scorcher in the am... S. Posh 5:30 am Glauc Out!

The Taste of the Tough continues tomorrow morning. Show up ready to move some weight. SYITG Early Birds Get- WORM

Pax: 15- Catfish, Holla, Minnow, Cowboy, Airball, Uncle Rico, Nino, Fructose, Endo, Domino, Viking, Harbaugh, Latex, Skee-lo (FNG), Milton (Q) Weather: Hot, Humid and Hot This was my VQ at the Garden and I was excited to take a few things I've seen from my posts over there and combine them into one.  If youContinue reading "Backblast: 7/18 @ the Garden- Milton Q"

Pax:  Windshield, Big Papi, Face, Whamo, Softtop, Cornbread (Q) Weather: hot n steamy and the sun wasn't quite over the trees yet when we got started. 7:00 a.m.:  Welcome to all and disclaimer given.  Extra caution with the heat n humidity.  Reminder to modify when needed and to follow perfect form.  Announced a drink stationContinue reading "BB: Heatwave @ The Mutt 7-20"

Since it is almost 7-20, if you read this, we will be doing some extensive running. This running will include exercises at multiple points. This peer lead men work out will be outside. You do not have to pay anything and if you stick around we will end with a COT. If this pre-blast excitesContinue reading "7-20-19 Bayside preblast"

Sadly my O VQ will have to wait. But have no fear, Fergie will have you singing the high notes. Get up, get out, and get better.

Mind Tricks! Yup! It's gonna be a hot Saturday! I've already started hydrating and will sweat it out. Tomorrow's weinke will push us for a solid 40. We will close out seeing how well Gisele prepared the men. #SYITG

Saturday forecast: Hottest day this summer. This weinke will have something to challenge everybody: flexibility, mobility, balance, and old school calisthenics.  Bring your gloves for some coupon work.  I'll have cold water to keep us hydrated and maybe something else for the cool-down.  #SYITG (G stands for "greenhouse effect") Cornbread

It is projected to be a hot one tomorrow. North Posh is known for its hills and we are going to use them. F3 style hill repeats. Bring gloves and a bottle of ice water. Syitg!! Qypsy

Come out to north posh for a good old fashion beat down. Things we will likely do: Play with Vikings balls  (medicine balls get your head out of the gutter) The "Viking Toss" (team competition) Coupon work (sprinkled in as "break time") Things we may do: Merkins Clock Merkins Squats Big Boys Indian run ThingsContinue reading "7/22 PreBlast The Silo / North Posh"

Pax (14) Viking, Nino, Fergie, Digiorno, Nice & Slow, Grinder, Skirmish (Respect), Plumb Bob, Grizzly, Pope, Noxeema Jackson, Buschhhhh, Fridge, Glen Ross Q Conditions: Slightly cooler than the water at Glen Oaks Country Club aka Bushwood Gear: Nothing special today, but make sure you check out next week’s co-Q w/ Fridge I knew this would beContinue reading "7/19/2019 Pleasantville BackBlast"

Pax: 14 - Jolly Rancher, Bulletin, Dutch Oven, Jerry Maguire, PewPew, Mama's Boy, Airplane, Wildflower, Captain Crunchberry, Double Down, Gizelle, Kimchi, Dauber, Nice and Slow (Q) Weather: Steamy as hell Backstory: The night before, I was drinking bourbon at my house while working. At around 9:45 PM, Nino hit me up asking me if IContinue reading "Backblast: 7/18 @ The Agony – Nice and Slow Q"

pumped to be q at vet’s again bring gloves and be prepared for some fun. Come to vet’s park tomorrow at 5:30 for a thumbtack beatdown!

This will be my 1st Q at the O. I'm pretty excited to lead where it all started in Louisville. Bring your mosey shoes and good attitude. #SYITG

Sorry for the boring photo of Coupons but it was a much better choice than ‘Back Fart” photo search... PAX-(10) Geppetto, Drysdale, PK, Johnny On The Pot, Atlas, Tony Malito, Short Hose, Greenwich, Vincent (R), (Q) Meatball Conditions-75 and 4000% humidity, I guess that’s why it poured. Warmup- SSH, Imperial Walkers, Downward Dog Stretches andContinue reading "7/17/19 BB @ The Tank-Coupons and Back Farts-Meatball Q"

Tomorrow will be a hot one. Like 7 inches from the mid-day sun. Come to the pool and get a water workout. We'll work on some drills to get better and move a lot to keep our heart rates up. SYITP!

With the taste of tough tomorrow night, why not join me in the gloom for what I’m calling a “taste of medium” I know we don’t get up for easy, but come on—it’s another GR Q.  Plan for tomorrow is to work in a bit of everything, some running, some abs and if my mathContinue reading "7/19 Pleasantville PreBlast"

I was head locked by Fungi 6 months ago. I couldn't run 1/4 mile w/o walking. I think I was able to complete 40% of the workout. To say I was nervous and intimidated would be an understatement. But that day solidified my desire to get up at 4:30 again. I was still nervous andContinue reading "Backblast: #Loco at the County 7/16/19"

Bring some gloves...that fit. We will run some "hills" and lift some coupons.  It will be fun and you will get better, I guarantee that.

Come out and join me for my VQ at the Garden @ St. Pat's for some good ole fashioned You v You.  We will cover some ground with a few stops along the way, enjoy the hills, and get in a nice sweat. That's all I can promise. Gloves are probably a good suggestion. SYITG