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

Have you heard??

This date actually snuck up on me, you know the old saying “time flies when you’re having fun.”  Last week I attended the 2 year Poshaversary and it hit me that the 2 year Kiloversary was just around the corner.  So I hopped on the ole google calendar and noticed that the Poshies were savingContinue reading "7/17 2 year Kiloversary Backblast and love letter to F3Louisville"

We will cover some ground with theme of no weight left behind. SYITG Early Birds Get- WORM

Come bring your 2.0's for som fun and work in the county. Weather is sketchy so Radar and I are planning for rain or shine. Sunshine will bring out the boards and the bags. Rain will bring: well, wet. But you only get wet once. Watch for lightning. Only thing to stop our fun!!!

Ever wanted to come to a Heavy but worried too much about not having the right weights? Well then tomorrow at the Foundry is for you. Just bring gloves and a desire to get better. SYITG.

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"