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"

Tomorrow is the St Aloysius Pewee Valley Picnic from 4-?. Bring the family play some games and have a beer on @Bushhhh Please come out and support your F3 brothers. We have @Amelia on the picnic board @Bigbird heading up the chicken dinner. @Abacus and @Alexa at the golf booth and @Mama's Boy at theContinue reading "PB @ The Nest 7/13/2019"

As I rolled in this morning, I still didn't have a plan for the WO. That's typical for me. But what I didn't expect is that the Glen Oaks pool is now a hot tub. Probably 88°. This made the WO horribly better. PAX: ⭐️👶(Q), Flounder (MVP), Abacus, Kilo, Aerobie, Alexa, Merlin, Jinxy, Devito, andContinue reading "#blueops Hot Tub Time Machine"

Sand - it's soft, brings back memories of building sand castles, strolls down the beach looking for shells, the incredible sounds of the ocean, and all the beautiful scenery that goes with being at the beach. There won't be any of those things but you will get better - SYITG!

That’s right. A second Grinder Q two weeks after the last one. If you were there for it, then you know how much fun we had. Come on out tomorrow and let’s have some more.

Humid, but PK got ice cream from weird truck after workout to cool down. My 2nd Q, thanks for support! Big Bird, Wurm, Whitney, Arobe, Atlas, Gang Plank, Short Hose, Dragsdale, Flounder, Sweetart, PK, Grenwhich, JPOT Exercises: 20 reps, 4 corners (parking lot), 4 iterations 1st Corner – 20 Squat Thrusts with Coupon Bear CrawlContinue reading "Backblast 10 July Veterans Park"

We may carry some things, we will do some exercises, and we will run some hills. Bring gloves.  SYITG

Come on out to the Mutt for some 7/11 fun with Pepperoni... Photo by Pixabay on Pexels.com