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"

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"

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

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"

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"

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"

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!

In the am I will be at The Mutt.  We will put in work.  See you there! Peace - Fridge

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!

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"

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!

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"

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)"

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"

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 from a family trip where Mcdonalds was our only late night food option. Believe me I need tomorrow more than anyone.

  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"

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"

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"

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

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"

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"