After a bad incident with a sparkler on the 4th, I’m lucky to be able to Q tomorrow.  So come join me at the O for some “light” running and “medium” coupon work.  Modified down to “light” after the marathon/ medium that we did today.  And yes I know tomorrow is the MLB All StarContinue reading "7/9/2019 BoW PreBlast @ The O"

4 spots remaining HC now!!!!!!!! F3Louisville custom GORUCK tough The GORUCK tough is a 10 - 12 hour endurance challenge to put your team before yourself.  It will teach you how to lead, how to follow, and how to overcome adversity together. And you get to keep these lessons with you for the rest of yourContinue reading "Update F3louisville custom GORUCK Tough 10/11/19 Corps of Discovery Expedition"

Come out at 0530 and train your body and your mind. You will leave better for it and be ready to crush the day! SYITG

After a long weekend of excessive consumption and almost 2 weeks since I have posted, I have some serious makeup work to do.  I am looking forward to taking you all along for the ride.  Expect running, more running, coupon work, and ab work.  Gloves and water recommended. SYITG, Escort

  Kettle bell beer on tap at BigMo as YHC tries to work himself back into the gloom post injury.  Calling all meat heads! 0530 vets! aye!

Lake of Fire: Round 3. Bring a headlamp for first 10 minutes. SYITG. Catfish

I love going to the lake on holiday weekends. But, that means I can't make my normal post at The Nest on Saturday.  Come to find out, there's several PAX that have places at Nolin Lake who also crave the feeling of sweating out the vices of what lake life brings you.  So, I calledContinue reading "Back Blast : BlackOps at Nolin Lake : 07/06/2019"

For those that haven't had the chance to make it to an F3 Dads workout, you're missing out.  Not only do you get to enjoy the fellowship with your fellow PAX in a much more jovial environment [instead of beat down mode], but you also get to witness something special with all of the 2.0s thatContinue reading "Back Blast F3 Dads : County : 07/03/2019"

Weather 70 degrees cloudy. Humid PAX (5) - Huggies (QIC), PK, Airball, Iceman (R), Retainer It was great to Q the Fog again at the poshlands!  There's a lot of options to put into an hour long workout. Disclaimer Mosey to the fountain COP 25 SSH IC 20 Abe Vigodas IC 20 Imperial Walkers ICContinue reading "The Fog 7/6/19 Back Blast"

  Weather 68 degrees 95% humidity. Clear PAX 18 - Nino (QIC), Huggies (QIC), Nice n Slow, Catfish, Black Cat, Vespa(FNG), Schute(FNG), Abacus, Fiona, Gyspsy, Airball, Domino, Jitterbug(R), Woo, Deep Dish, Maxi, Meatball, Frosted Tips. Nino and I have been talking bout this one for a while.  As you read in our pre blast, ourContinue reading "Back Blast The Garden 7/4/19 Nino and Huggies CoQ"

There will be a workout at Beckley Park tomorrow. I hope it takes nothing away from what a fine HIM we have in Miyagi. I would encourage any of the guys who come to the posh workout tomorrow morning to hit up the coffeeteria after to give Miyagi a proper send off. Miyagi has grownContinue reading "The Fog @ The Posh Pre Blast 7/6/19"

PAX (3): Loco, Violet (Q), Henry (FNG) Conditions: Hot and 73 Warm Up: Mosey to Wham Island 15 x SSH (IC) 10 x Abe Vigoda (IC) 15 x Imperial Walker (IC) 10 x Grass Grabber (IC) 10 x Forward and Reverse Arm Circle, Left and Right Hip Rotation OYO Mountain Climber and Burpee Sets; 10Continue reading "Back Blast 7.4 Temple of Gloom @ The O"

Show up tomorrow morning. Shake off your hangover, and prepare for a run fest. Bring gloves and a smile. SYITG Early Birds Get- WORM

TIME CHANGE - 6 AM - 6:45 for Wisteria tomorrow morning...I have the post 4th of July Q at Wisteria. Come out and lets work off all those burgers, beers, and brawts you are eating today. SYITG!

Huggies & I met up yesterday afternoon to grab a couple of beers & finalize our WO for tomorrow. As we started talking about what each one of us planned to do it was amazing to see the WO transform into a different direction neither of us originally planned. What was designed to be aContinue reading "7.4.19 Battle of The PAX at The Garden PreBlast"

I'm not gonna lie, I love The Garden and it's quickly starting to feel like home to me. There are so many options to choose from during a Q and that makes things exciting. That said, I wanted to use the staircase on the backend of the school in addition to The  Hill of StolenContinue reading "Back-Blast -St. Pat’s – The Garden – 7/2/19"

Thanks for all the support at my VQ today! I learned a lot and look forward to doing it again. PAX (26) Retainer, Fronz, Lady Bird (R), Gypsy, Aerobie (R), Whitney (FNG), Squirmish (R), Jitterbug (R), Methane, Nice and Slow, Huggies, Bob Ross, Uncle Rico, Pew Pew, Diablo, Dynomite, Maxi, Deep Dish, Mr. Cotter, Fructose,Continue reading "#thebridge @F3_Louisville #F3counts Wapner VQ 7.3.19"

As we all know, America is not perfect. Appropriate because neither are her citizens. The beauty is our country gives us freedoms others are not afforded and does a pretty damn good job of protecting those freedoms. So tomorrow on our 243dr birthday, we will celebrate our freedom by starting our day off with aContinue reading "7.4.19 Extender PB: HBD USA"

  What: BO Ruck Q: Skid When: Thursday July 4, 2019 Start: 6AM @ Poshlands (Gheens) Endex: 8AM @ Poshlands (Gheens) Details: Ruck through parklands.  Goal is to Ruck as many miles as possible until 8AM (~7-8 miles). For those hoping to meet their GoRuck July Rucking Challenge goals, this is a great start! PleaseContinue reading "7/4 birth of America ruck with Skid at posh"

Join me for a run focused workout that will include hill sprints and a tempo run. The longest consecutive run distance is a half mile.  Total run distance will be between 3.5 and 4 miles.

Since we talked about it at the CTF Ruck and posted on Slack this week, everyone has a lot of questions. What is Burpee Wiffle Ball? How many burpees do you do if you strike out? How many burpees for a single? Double? Triple? HOME RUN? And what, exactly, are liquid refreshments? If you wantContinue reading "4th of July PB: What is Burpee Wiffle Ball?"

Before you call it a night and start enjoying the day off to celebrate this great nation, come on out to the County as we keep the F3 Dads movement going. The bourbon will still be there when you get home. So come and earn it with Jolly Rancher and my 2.0s - Pixie StickContinue reading "Pre-Blast : F3 Dads at the County : July 3 at 7pm"