I've been on the F3 IR list for the last week due to a finger injury last Friday (don't ask) that resulted in 4 stitches and a hit to my ego. But...the stitches are out now and so I'm ready to get back after it in the gloom with you boys tomorrow. My weinke isContinue reading "5/11/19 #Ruiner Pre-Blast"
BackBlast 5/10 Uncle Rico @ Pleasantville
Was a beautiful brisk morning in Pleasantville like always and 7 Pax got better. Pax - Uncle Rico (Q), Chiklis, Zima, Plumb Bob, Grinder, Fructose, Scratch N Dent Disclaimer and Quick Mosey around the circle SSH 20 Grass Grappers 15 Imperial Walkers 20 3 Count Merkins 10 Thang - Went to the Mountain (Amphitheater -8Continue reading "BackBlast 5/10 Uncle Rico @ Pleasantville"
5.9 Back Blast Agony @ the County
Pax: Airplane, Double Down, Scratch-N-Dent, Little Jerry, PewPew, Giselle, Crockpot, Big Bird, Fungi, Bulletin, Mama’s Boy, Ashley, Alexa, Viking, Abacus, Speed Bump Q: Cochran The school year is winding down, and YHC wanted to give everyone a shot at checking all the boxes for the Presidential Fitness Challenge before summer vacation. Themes areContinue reading "5.9 Back Blast Agony @ the County"
PB The Nest 5-11
Come on out to the nest on Saturday for my VQ I've been polishing my Weinke all week and I've also written down a few exercises we will do
Backblast Nuggetversary
Pax: Captain Insano, Diablo, Catfish, Backdraft, Glen Ross, Buschhhhh, Vincent, Violet, Old Bay, Tiger, Tammy Faye Baker, Mad Cow, Plumb Bob, OJ, Scuba Steve, Fall Guy, Nomo, Flo jo, Tureen, Tron, Yogi, Deuce, Zima, Meter Maid, PED Q: Nugget Gearlander: Nike Green tights, grey shorts, White dry fit, Adidas no shows, and Mizuno Wave riderContinue reading "Backblast Nuggetversary"
5/9 BB The Extender @ The Mutt
Pax: Busch, Backdraft, Wham-O, Mouth, Glen Ross, Deuce, Tiger, Zima, Yogi, Digiorno, Mad Cow, PED, Meatball, me (Q) Conditions: 63 degrees with pleasant breeze Gear: Capris, Tank, Birkenstock Sandals 5:30am: Gave disclaimer then Mosey around school to big parking lot. Warm-up: SSH, Kendrick Newman’s, Downward Dog Everyone went to get coupons. Thing 1: Partner UpContinue reading "5/9 BB The Extender @ The Mutt"
PreBlast- Uncle Rico @ Pleasantville 5/10
Get ready to enjoy the beauty that Pleasantville offers with yours truly.
Back Blast 5.9 Temple of Gloom @ The O
PAX (13): Bag Boy, Butcher, Captain Insane-o, Diablo, Fergie, Flo Jo, Oboe Pixar, Pork Chop, Scuba Steve Tammy Faye Baker, Tron, Violet (Q) Conditions: Muggy, 68 degrees, No Wind, No Rain Warm Up: Mosey around exterior of tennis courts on the running path 20 x Imperial Walkers (IC) 10 x Abe Vigoda (IC) 20 xContinue reading "Back Blast 5.9 Temple of Gloom @ The O"
P.B. BluePullover and Methane 2 Year Anniversary CoQ at the Incubator 5/13.
Hey F3 Louisville, Blue Pullover here, and I am excited to let everyone know that Methane and I are celebrating our 2 year anniversary with F3. We have decided to celebrate by Co-Q-ing The Incubator this Monday the 13! Man, 2 years. Unbelievable!! I still remember Methane laying me out the night before our firstContinue reading "P.B. BluePullover and Methane 2 Year Anniversary CoQ at the Incubator 5/13."
Pre Blast the Choppa 5/10
It's been a hot minute since I've been to Vets. Come on out tomorrow and feel the burn. You'll be glad you did!
5/9 The Extender @ The Mutt
In the am I will be at The Mutt. We will put in work. See you there! Peace - Fridge
Preblast 5-9-19
Excited to be doing my comeback q in the morning. Legs are pretty sore from tuesday thanks to shuttlecock and all those jump squats. Come out to martha layne collins in shelbyville tomorrow at 5:30 to get better together. Thumbtack out!
5.8.19 Blender BB: 21 orders of fries
PAX: Pope, Violet, CowBell, Fridge, GlenRoss, ReRe, PED, Pepperoni, MadCow, Tureen, Buschhhhh, PlumBob, Zartan Conditions: Lil Muggy Promptly started at 0530. Disclaimer given and we were off. Lap around school with high knees and butt kicks got the morning started. Finished lap at large playground. Broke up into 3 groups. Group 1 did 5 pullContinue reading "5.8.19 Blender BB: 21 orders of fries"
Agony Pre-Blast 5/9/19
Tomorrow’s throwback workout celebrates the real hero who originally taught you the values of health and fitness—your elementary school gym teacher. Running, pull-ups, core work, AND MORE! You may even get another chance to conquer the Presidential Fitness Challenge. SYITG. -Cochran
Pre-Blast 5.9 Temple of Gloom @ The O
Join me for an A-Olympics themed workout. The workout will focus on the individual events, specifically the running events. Come out and see if you have what it takes to be an Olympian!
BackBlast #theIncubator 5/6/2019 A pair of 7’s and a Brain Fart
Thanks to those who came out for my Birthday Q ! PAX Jitterbug (QIC) Pew Pew, Sandtrap, Bob Ross, Pew Pew, Ladybird, Gypsy -Disclaimer and Mosey for COP: SSH, Imperial Walkers, Grass Grabbers, Stretching, 10 Mountain Climbers (IC) , 5 BOYOs and we were off to the Bridge -Thang 1 Starting at the top ofContinue reading "BackBlast #theIncubator 5/6/2019 A pair of 7’s and a Brain Fart"
PB- 5/11 The Hurt at the Mutt (New Beginnings)
Have you been out of the gloom for a while? Keep reading. Have you been injured or put on some unwanted weight and you’re apprehensive about jumping back in? Keep reading. Have a 2.0 that’s not the most fit or athletic and you want to get him out to F3 so he gets excited aboutContinue reading "PB- 5/11 The Hurt at the Mutt (New Beginnings)"
BB BIG MO HEAVY 5/6 – TONY MALITO
It started out calm with hint of sweat in the air... the lights began to roll in and I could tell the PAX we're in need of a beating and a beating they'd get. This was my first Q on a heavy, pressure was high, preparations we're in place. Intensity was elevated and the smellContinue reading "BB BIG MO HEAVY 5/6 – TONY MALITO"
Pre-Blast – St. Pat’s Black Ops – 5/9/19
Come tomorrow and experience St. Pat's and see for yourself! It's good to mix it up and get out to different sites. I promise you will like the site and I assure you the workout won't leave you disappointed. Looking forward to it! SYTIG -Catfish
Back Blast: Redneck Tractor Pull PART TWO 8-May-2019 Wednesday #Heavy at #theCounty 0530 Crock Pot Q
As YHC was unloading gear from last Wednesday's HEAVY, a quick check of the Q calendar yielded an open spot for today. A quick slack post asked the county PAX if there were any qualms with a shameless rinse and repeat of the Redneck Tractor Pull weinke. Responses varied from a 'muscles' emoji to anContinue reading "Back Blast: Redneck Tractor Pull PART TWO 8-May-2019 Wednesday #Heavy at #theCounty 0530 Crock Pot Q"
Back Blast – 5.7.19- The Rooster
16 PAX showed up at the Mutt this morning: Digiorno, Cowbell, Fergie, Pork Chop, Larry Flint, Mouth, Miyagi, Noxeema Jackson, Water Boy, Fridge, Blueprint, Messi, Wham-o, Stiletto, Windshield, & Escort as Q. I am pretty sure that this was the most perfect weather that I have ever exercised in... so nice that it didn't seemContinue reading "Back Blast – 5.7.19- The Rooster"
5.8.19 Blender PB
Back from a family trip where Mcdonalds was our only late night food option. Believe me I need tomorrow more than anyone.
Back Blast: 7-May-2019 Tuesday #Loco at #theCounty 0530 Crock Pot Q
Weather: 55 deg F, clear, dry. Perfect for race day. PAX: 27 (!) Fungi Pew Pew Huggies Double Down (R) FNG - Speed Bump (Welcome!) Viking Little Jerry (R) Mudbug Jolly Rancher Big Bird Cochran Gilligan Abacus Storm Trooper Le Pew Bulletin (R) Alexa Giselle Amelia Mama's Boy Jerry Maguire Scratch N Dent Ashley NiceContinue reading "Back Blast: 7-May-2019 Tuesday #Loco at #theCounty 0530 Crock Pot Q"
Pre Blast: Redneck Tractor Pull PART TWO 8-May-2019 Wednesday #Heavy at #theCounty 0530 Crock Pot Q
Yeeeeeeeeeeeeeeeeee Haaawwww! After positive feedback last week, and the fact we lacked a Q for this week's Heavy, I asked the PAX permission to rinse and repeat the Redneck Tractor Pull weinke. If you missed out, or if you're curious, come join us pulling weighted sleds, flipping plates, and slinging medicine balls. No need toContinue reading "Pre Blast: Redneck Tractor Pull PART TWO 8-May-2019 Wednesday #Heavy at #theCounty 0530 Crock Pot Q"
Post-Blast – North Posh – The Silo – 5/6/19
This was the morning Viking forgot how to count. All started innocently enough with SSH to warm up and one look at catfish (who was trying to figure out what the heck I was doing) and we all started laughing.... that was the end of SSH. While my counting didn't get much better (mayContinue reading "Post-Blast – North Posh – The Silo – 5/6/19"
BB: May 2 – FloJo at the O for Olympic Prep
Shiplap, Oboe, Pixar, Butcher, Wham!, Scuba Steve, Tammy Faye Baker, Violet and FloJo (Q) got a good pre-run in for the Olympics on May 2 and the O. 9 strong ready to rock it on May 18th - have you all signed up?! Quick mosey over to basketball court for warmups: SSH's x 30 ICContinue reading "BB: May 2 – FloJo at the O for Olympic Prep"
BB – April 25th – OJ Fartsack
5 strong at the O on April 25th as OJ dreams of better days ahead. FloJo (QIC), Violet, Pope, Dumpster and Joanna Gaines all ready...5:29 comes, no Q, what to do....Violet says he will lead if need be, I let him know I have a workout planned and can take it on. 5:30 comes, noContinue reading "BB – April 25th – OJ Fartsack"
5.7.19 Pre-Blast: Escort Q at the Rooster
Come and join me at the Mutt for some fun that will get your heart rate up higher than a Churchill Downs Steward when the phone rings after Derby. I plan to hit it all, leaving no muscle unsore for the rest of the week's workouts. Gloves recommended. SYITG Escort
4.5.19 Derby Day beat down at The Fog-Back Blast
I love me some County Boys! We have a solid, core group of guys that just keeps getting bigger, we travel and we are always there for each other. When I Q away from my home AO, I never campaign to get guys out. Especially on a Saturday. You see, I am the Site QContinue reading "4.5.19 Derby Day beat down at The Fog-Back Blast"
5/7/19 2nd F – “Waterteeria” – #Loco @ The County
My first ever post with F3Nashville ended in a coffeeteria after an early Thursday post. That isn't so common here with F3Louisville but I thought I would give it a try. I know a lot of PAX have to head off to daddy/husband duty, but if you've got a few minutes, please feel free toContinue reading "5/7/19 2nd F – “Waterteeria” – #Loco @ The County"