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"

There was no DQ at the Mutt on Derby Day. Conditions- 61 and overcast. Pax- Soft Top, Deuce, Grinder, Backdraft, Windshield, Tureen, Snowman (Q). (Geppetto walked out of his back gate to say hello in his slippers. He opted to go back to bed instead of joining us). Four Pax started at 6:30 for aContinue reading "5/4 BB for The Hurt"

Have you ever left an F3 workout and you could feel your arms shaking on the steraing wheel?  Tomrrow is that day.  Tomorrow morning I'll be offering a boot camp on some sweet sweet BYOM's (build your own muscles) for those not in the know... If you want to get bigger and have some funContinue reading "PB BIG MO HEAVY w/ Tony Malito"

We had great weather this morning. Totally forgot I had the Q 😂😂😂. Thought it was next week. So I showed up like 3 minutes before the start. But we definitely had a great workout. Started out with partners in the parking lot. We did 3 different workouts that included coupons while one partner didContinue reading "5/1/19 Vets (Carlose)"

As many of you know, Tuesday is my 2 year anniversary of joining this little cult called F3 Louisville. I've met a lot of HIMs over these 2 years, and I would love to see you guys at this workout.What you can expect is some you v you, some partner work, and competition. Also includedContinue reading "Nugget-versary 2: Electric Boogaloo #BoW"

Please join me Monday at The Incubator for my Birthday Q.   We will work off the weekends excess.  I promise we will not do 53 SSH, (at least not in a row)  SYITG  Jitterbug

Recently someone mentioned that they thought my Q's weren't all that difficult. Well let's change that. A while back I saw that the Ruiner was open on derby. I had previously ran a derby themed Q back in the fall of 17'. I got to thinking how I could spice this one up a bit.Continue reading "5/4 Backblast The O #DerbyRuiner"

Run run run for the roses the sooner it opens the sooner it closes man o man o friend of mine all good things and all good times. SYITG! Let’s do this!    

Last year at this time I was a nervous wreck! I was getting ready for my first Q. I had been HL'd in to making it happen but I felt like I wasn't ready. I mean, do we ever feel absolutely "ready" to jump outside of our comfort zone and lead a group of menContinue reading "5.4.19 The Fog at The Poshlands PB"

Thunder and a driving rain woke me up at 4 AM this morning.  I was already resigned to the fact that we would get wet.  No avoiding it.  But it was raining so hard that I thought I might be the only one to show.  I pulled in to Veteran's park and saw one car. Continue reading "Back Blast – The Chopper 5/3/19"

It's my first time Q at North Posh, and in true to North fashion it's not going to be easy, but I planning to make it fun and will bring some variety into the mix.  We will be doing some running, some coupon work, and maybe playing with a medicine ball or 2.  It's goingContinue reading "Pre-Blast – North Posh – The Silo – 5/6/19"