You should join me tomorrow morning for a heavy workout at Big Mo, our newly christened official AO at Veterans Memorial Park. Bring a weight plate and a kettlebell (> 20 lbs) if you can. (If you haven't tried one of these before, tomorrow would be a great time to see what it's about.) Also,Continue reading "Diablo #PreBlast for #TheBigMo at Veterans 4/22/19"

  Happy Easter PAX! Enjoy the candy, the food, & most of all time with your family. As you wind down tonight & contemplate posting tomorrow, just know this: if you come to the Incubator I can 1,000% guarantee you will get better. SYITG Nino.

F3Louisville is honored to be leading a project for the Travis Manion Foundation Operation Legacy campaign.  This is an organization that supports veterans and families of fallen heroes.  They endorse a slogan "If not me then who?" and I would like to echo that. I invite you to participate in a ruck tomorrow, prior toContinue reading "Pre-Blast – Travis Manion Foundation Operation Legacy Ruck 4-20-19"

PAX- (10) Vincent(R), Drysdale, Geppetto, Worm, Hot Wheels, Weed Wacker, Johnny On the Pot, Carlose’, PK and Meatball(Q). Conditions-60 degrees, Dew Point 37* Because of my own issues, I hadn’t Q’d a workout since November and I wanted to try something a little different.  The workout required a little setup, so I arrived at 5Continue reading "4/17 Backblast @ The Tank – Meatball Q"

15 PAX - Buschhh, Dumpster, Scuba Steve, Red Roof, Wham!, Glen Ross, Violet, Shiplap, FloJo, Tammy Faye Baker, Digiorno, Vincent (R), Pork Chop, Loco, Pope (Q) convened today at the Temple of Gloom for some of my favorite exercises and some new challenges.  It was a perfect 60 degree morning with a glowing full moon.Continue reading "Backblast 4/18 – #TheO – TOG"

  “Alexa, what did you do for your last Q?” Here’s what happened: These HIM’s were ready to work: Bulletin (R), Gilligan, Alexa (QIC) The weather was comfortable and dry. An introduction and disclaimer were given. Because the Q is such a nice guy and wanted everyone to get better, we had a Slaughter StartContinue reading "4/17 BB-Heavy with Alexa at the County"

The weather is looking stellar for our time together tomorrow. What a great opportunity to practice for Convergence weather. Don't miss this opportunity to practice for the mini, I mean convergence. #singingintherain

Whats the best way to get back in the gloom after a couple weeks out resting and recovering from StarCourse?  Sign up for a Q, DUH!  St. Pats being new and YHC has never had the privelage to Q there so it was open and I jumped all over it.  I didn’t feel like runningContinue reading "4/18 Backblast St. Pats BO #movethemetal"

Dem County Boys have had the Ghost Flag long enough. Time to rally a posse of Poshies and get it back. PAX: Ashley, McAfee, Mama's Boy, Gilligan, Airplane, Viking, Alexa, Crockpot, Gizelle, Little Jerry, Jitterbug, Cowboy, Kimbel, Jolly Rancher, Bulletin, Launchpad, Wildflower, Catfish, Iceman, Tool Time, Red Wagon, Retainer (QIC). Beautiful, 65 degree morning. GreatContinue reading "4/18 BB from the Agony at The County"

  kilos bringing Max Payne to St. Pats tomorrow.  Bring a can do attitude. we will move metal   SYITG

PAX 15: backedraft, busschbh, deuce, grinder, fridge, blueprint, iceman (R), beano, glen Ross, tiger, yogi, tureen, zima,  cowbell, Old Bay WIC Conditions: perfect Disclaimer given, mosey straight to coupons. Circle up for COP.  Imperial walkers, mountain climbers and stretching. Thang 1: the Motivator.  Side straddle hop progression 10 full, 10 half, 10 legs only, 10Continue reading "Rooster 04.16 Backblast – Old Bay returns to the Helm"

I fell into the burning ring of fire. I fell down, down, down, down, into the deepest fire. And it burns, burns, burns, burns, the ring of fire, the ring of fire. Pyrotechnics tomorrow....maybe? Johnny Cash outfit tomorrow...maybe? Burning tomorrow....definitely. It’ll get HOT for at least 10 minutes. Gloves will be a plus but notContinue reading "Preblast – The O – 4/18 Ring of Fire"

Pax (11) Fungi, Tasty Freeze, Plumb Bob, Buschhhhh, Cowbell, Left Eye, PED, Snowman, Stiletto (FNG), Pork Chop, Glen Ross (Q)  Conditions:  Clear, 61*---very nice I usually hit 4 workouts a week, but unless I’m q’ing, I’m getting there right at 5:29.  So on the days that I Q, I love getting there 10 minutes early andContinue reading "Blender BackBlast 4-17-2019"

Monday 4.22.19 marks two years since the establishment of F3Louisville. Two years ago on the cusp of Derby, a group of HIMs traveling from Charlotte, NC (TClaps to Pitino, a Louisville native, for leading the charge) put in the time & effort to plant the shovel flag at Seneca Park, better know as The “O”. WhatContinue reading "CONVERGENCE at The “O” 4.20.19 Pre-Blast"

A few of these back blasts from last week and the week before got away from me so my apologies for my tardiness. Nevertheless, here it is. A week after the Nino beatdown on Death Hill, I decided to bring back Run Mode and help the PAX sweat out all the Spring Break toxins. IContinue reading "Back Blast – North Posh – 4/8/19 – Run Mode"

Come out to The Vet for a Hump Day beatdown.  It will be 60 degrees and dry, no excuses to Fart Sack. There will be running (a little), upper and lower body work as well.  So grab a partner and bring some gloves and SYITG

Dusting off an old weinke for tomorrow and the weather looks great.  Also, back by popular demand, notary services will be available both before and after workout. SYITG, Glen  

Just as predicted, it was perfect morning in the gloom.  Big, bright moon and a crisp 47 degrees.  12 HIM's including one FNG and after a long hiatus, Nomo joined in for some coupons and cardio.   Gearlander was simple,  Hind bright yellow dry fit, Asics running shorts, Swag's sport socks and Mizuno running shoes.Continue reading "Backblast 4.16.19 B.o.W Vincent-Q"

I love a Saturday Q. It's a bit later than throughout the week. Most everyone is off of work so one doesn't have the daily grind on their mind. And In The Gloom turns a bit into "In the Dawn." In my experience, it's an environment that's more conducive for a bit of fun andContinue reading "4.13.19 Back Blast for The Nest @ The County"

4/15/19 Q: Bob Ross Weather 38 degrees AO: Poshland The Pax: Pew, pew, Jitterbug, Viking, Retainer, DYNOMITE, Big Bird, Jolly Rancher, Sandtrap, Storm Trooper, Lasdbird, Gypsy, Bob Ross. We start with the disclaimer and a slow mosey to our COP. The Thang COP: Side straddle hop 20 Cherry Picker 20 Abe Begotta 15 Imperial SquatsContinue reading "Backblast 4.15.19 Incubator"

"The Few, The Proud, The Machines" The Weather - 39 Degrees, crisp, and dry PAX: Dunphy & Abacus The warm up included a .75 Mile run from North Posh to Canoe Drop Parking lot.  Once at the parking lot the party began. The workout consisted alternating Hill Repeats and the Following Exercises AMRAP: Cinderblock overContinue reading "Backblast – North Posh – 4/15/19"

It's going to be a perfect morning in tomorrow's gloom.  Bring some gloves and can do attitude for Coupons and Cardio - Vincent style !!

Excuses are like A-Holes....everybody's got one.  I haven't Q'd since October, and I plan on making up for lost time when I was on the shelf.  You know you love an Old Bay beatdown.  We will do some stuff and some things, so lace 'em up, bring your gloves, and get ready to work.  SYITG.

Weather: 39 degrees and dry. PAX: Hot Wheels, McAfee, Meatball, and SnowDay (Q). We warmed up with a slow-paced mosey around the circle to get the blood flowing as the temperatures were a bit balmy this morning. A good full-body stretch and we were off and lifting. Thang 1: Drop sets of the stations below.Continue reading "Backblast – Big Mo – 4/15/19 – SnowDay Q"