I have the Q tomorrow at The Blender and I haven't exercised 1 time in about 5 weeks so come out and watch me puke. Peace MadCow

Surprise!  You have the Q!  After a week of vacation, Geppetto informed me I was the Q tomorrow at The Tank.  We will being doing a total body workout with running and coupon work all over the yard.  Bring gloves and a sunny disposition. SYITG

It's been awhile since my last Q.  I had an idea of what I was going to do but changed everything at the 11th hour the night before. PAX: PED, Fall Guy (R), Viking, Speed Bump, Glen Ross and Blueprint (Q). 5:30 hit and gave disclaimer about not being a professional, to modify where neededContinue reading "Backblast: Black Ops @ the O – 7/15"

Short on time, let's get right to it. PAX: 30!! Pope, Hombre (DR from Cherokee - Atlanta?), Digiorno, Buschhh, Tron, Fridge, Pixar, Lobstah, Fergie, Butcher, Paris, Deer Tick, Splinter, Jeter, Cutlass, Wham!, Face, Red Roof, Fall Guy (RR), Trump, Vincent (R), Merlin, Jinxie, Flo Jo , Dynomite, McAfee, Maxi, Gillespie, Pork Chop, Old Bay (QIC).Continue reading "07.16.19 – Bag O’ Wrenches backblast – Old Bay and an encounter with Marilyn"

It's been a while since I've Q'd at the County on a Tuesday. History shows over the last several months that Tuesday's bring out the largest #'s. I'd be lying if I told you that YHC wasn't a little bit nervous about putting together a beatdown suitable to accommodate a large crowd of HIM eagerContinue reading "7.9.19 The Loco @The County-Back Blast"

This workout will be hard but very fair.  We will use coupons. We will run up and down hills, but please bring a friend.  Wear gloves if you got em.

PAX- We will Ruck. We will Work. We will Sweat. We will Laugh. Some will Win. Some will Lose. ALL will Finish as Brothers. Hot Wheels and I are very excited to present the “Taste of the Tough” to the Louisville F3 PAX. We’ve planned a FAIR workout. Challenging but FAIR. Our goal is notContinue reading "PB- July Ruck – “Taste of the Tough” 7/19 Hot Wheels & Worm"

Almost 2 years ago (07/18/17 to be exact), I popped my Q cherry at the glorious grounds at the O at Seneca Park.  Its crazy to think that the O was the only spot in town at that point, and now we have 37 locations and 233 weekly workouts.  F3 LOU!! Come get wrecked withContinue reading "Bag O’ Wrenches Pre-blast 07/16/19. Old Bay Q’Versary"

I had a great B-day weekend and it all started Saturday morning at the Ruiner.  16 HIM's made it to the party: C.I., Glen Ross, Nugget, Seabass, Jinxy, Merlin, Duplo, Tuba (FNG), Tammy Faye Baker, Sand Trap, Face, Pope, Liberace, Scuba Steve, Red Roof and Vincent (Q).   We started on the tennis courts forContinue reading "Vincent B-Day Q @ the Ruiner 7/13"

June had been physically rough for myself.  A couple of indoor soccer games, lots of bourbon, and to much time on vacation to Disney and the beach left my knees wobbly, and 12 pounds heavier.  Retainer presented me the opportunity to start accelerating again and Q back at where I first started (Posh).  I hadContinue reading "PK’s Pain Kilometer Backblast 07/13/19"

2 short years ago YHC was a fat, out of shape sad clown.  I had Very little motivation to improve my health.  A great friend (Rhythm) invited me to join him at a free workout at 0530 at the parklands.  I did some research and decided to give it a shot.  Nugget was the QContinue reading "7/17 2 year kiloversary at TheBridge #FatKilo"

It’s been a while since I’ve Q’d at North Posh & as I said in my PB I didn’t really know what we were going to do today, but the Q juices got flowing last night & this is what the result was. PAX Pork Chop Huggies Catfish Gypsy McAfee Nino (QIC) I gave theContinue reading "Eyes on The Prize BB from the Silo 7.15.19"

Looks like things may be a little soupy at the Mutt in the morning. Stop by so ol’ Grinder can give you a HIGH FIVE. SYITG

Weather: 76 Degrees, 94% Humidity PAX: Steemer, Nino, Uncle Rico, Husky, Huggies, Domino, Harbaugh, Fructose, Airball, Ladybird, SnowDay, Tool Time, Frosted Tips, Milton, Nice and Slow (Q) So I barely made my own Q on time.  But I pulled up with two minutes to spare.  I let everyone know that I was not a professional,Continue reading "Backblast: 7/11 – The Garden @ St. Pat’s – Nice and Slow Q"

PAX: Wabbit, Federale (FNG), Nice and Slow (Q) Weather: 70 degrees with 89% humidity Soooooooo...as many good stories start, my afternoon commenced with a bunch of HIMs at the pool.  After all of them left for the day (after Gypsy and I took care of business in Kan Jam), my family and I went toContinue reading "Backblast: Black Ops – Church at North Posh 7/14"

Bring some weight, we will have plenty if you don't! SYITG

I made my 1st post 6 months ago. In that time I have learned a great deal about myself and those of you HIMS I see every week. Come out and get to know each other better with some partner work combined with the opportunity to push yourself as well.

When you have two Back Blasts that are weeks late and a Pre Blast, keep it short and sweet. Pax: Wapner, Plumb Bob, Worm, Tony Malito, Flounder, Atlas, Hot Wheels (Q) We did some circuits with some weight. That's really all I remember.

I’ve got the Q at North Posh tomorrow & as of right now I really don’t know what we’ll do, but we will get better. You won’t need a head lamp or off-road shoes, but I do recommend some gloves. Whether you post at North Posh or not make the choice to start your weekContinue reading "The Silo 7.15.19 PreBlast"

Life is crazy. Been swamped at work and been on the road then making up for lost time and doing other things. Looking ahead to post a Pre Blast for my Q tomorrow, I realize I haven't done a Back Blast for my last two Qs. Sorry to you fine gentleman who put in theContinue reading "6/21 – Chopper – WayBack – Back Blast"

Sorry for delay in posting...been a week. PAX 14: Windshield, Wham-o (R), Backdraft, Glen Ross, Noxema Jackson, PED, Plum Bob, Blueprint, Sump Pump, Larry Flynt, Loco, Tiger, Fridge, Pepperoni (Q) So after a little hiatus in May and early June I've been working to get back into shape where I could actually Q.  After seeingContinue reading "BB – 7.11.19 @ the Extender – 7/11"

F3 Louisville, Just wanted to reach out/check in with my home PAX! I miss you all. I miss everything about F3 Louisville. I highly encourage you all to take advantage of every part of this group. I know many of you do, and we see that with the recent leadership of @Fungi and @Tony Malito!Continue reading "Checking In from DR."

PAX: Skirmish, Speed-bump, Viking, Scratch N Dent, Old Bay, Grinder Q Great crew at Pleasantville this week and great to meet Skirmish for the first time. Our focus was on slow, full range, full body exercises with explosive movements and some hill sprints mixed in for good measure. After a short mosey and warm up,Continue reading "BB – 7/12 Wisteria at Pleasantville, Grinder Q, It happened."

Tomorrow is the Backdraft/Geppetto 2 year postiversary at The Mutt! It’s really hard to put into words what F3 has meant to both of us since we went to the O that morning two years ago.  Unfortunately, Geppetto will be unable to attend. He will be there in spirit of course as we do aContinue reading "07-13-19 Pre-blast – Backdraft/Geppetto (Ghost) Q – 2 Year Postiversary @ Le Mutt"

Bringing a favorite workout back to the Posh.  Be there at 7 and ready to sweat.  Not a ton of running, so if you want to cover a few miles before it gets to hot, join me at 6 in the gloom or message me on Slack if you want to meet earlier.  Otherwise PKContinue reading "PreBlast – 07/13/19 PK @ the Fog"

It's my birthday weekend and what better way to start it off than to Q the Ruiner.  My B-day is actually on Sunday, but yes, I am celebrating it all weekend.  We will go on a little field trip, and play around on the poshy grass at the soccer field with coupons.  Come out andContinue reading "Vincent B-Day Q @the Ruiner 7/13/19"