I’m taking lead tomorrow at the Garden, come out and push yourself, earn the weekend boys! Lace up the shoes, throw on some gloves and set those alarms! Going to be a great morning in the gloom. See you there! Dukes

When Flop goes away Pelican shall play…the role of Q in his spot. He’s on a business trip and has given me his tiny workout jeans to wear for tomorrow. Bring a coupon—we have some cardio and core on the plate in addition to the coupon work. White bread inspired me this week for theContinue reading "PB-Pelican Q Moonshiner at the Boondocks 5/23/24"

Brisket has the Q at Tyler Park tomorrow. Leave your coupons at home and come explore the neighborhood. Running shoes + gloves will come in handy. See You In The Gloom!

We’ll make use of the park. Some light jogging between exercises. Don’t worry we’ll stay dry. No coupons. SYITG

Do you ever want to just wake up - and get better? Feel better? Do better? Well the good thing is there is an opportunity to do that everyday here at F3 Louisville. Tomorrow I invite you to join me on my quest to do just that. We are going to test your love forContinue reading "PB Pizza Q @ The Patriot 5/22/24"

It’s gonna be toasty tomorrow morning, so leave the sleeves at home when you head out to The County. We will meet at the playground for a Foundry heavy. Coupons will be used. SYITG.

Not that I was in the hunt for the 2024 Spartan award, but since Spring Break I’ve posted 1 time 😬. I could say how busy I’ve been & my reasons for not posting but those are just excuses, plain & simple. I’m Qing at The Garden tomorrow to kick off my run for redemption.Continue reading "The Cliffs at The Garden 5.21.24 PreBlast"

BEAUTIFUL MORNING at the Patriot. There is nothing like the Ole’ Glory shovel flag planted in the ground while HIM gather around to get better. YHC rolled up early with tunes going before we started. 21 men gathered, fist bumps were exchanged, 0530 hit, disclaimer was given, the theme of the workout was loosely enforced,Continue reading "BB – Patty Q at the Patriot – 5/20/2024"

YHC will have the Q tomorrow at the Patriot and excited for this one as we will be putting the “never leave a man behind but do not leave him where you found him” motto of F3 to the test. Mostly all partner work and we will be using those coupons so bring a friendContinue reading "PB – Patty Q at the Patriot – 5/20/2024"

The Fog was laying down thick on this Saturday morning. It was a wonderful site to see.  I ended up as the Q through a random effort to retrieve some jump ropes I had let Jewel borrow.  Using a Pony Express style return process, Wax On decided I needed to meet Tinke at Posh onContinue reading "Backblast – The Fog @ Posh – 5.17.2024 – Captain Crunchberry"

Been a minute since I have done one of these, lets see how this goes. Was excited to be asked to Q at Tyler Park and love seeing what it is becoming. Spent a lot of time in the Highlands as a kid and occasionally that would take me to Tyler Park. It's an amazingContinue reading "Backblast Tyler Park Black Ops 5/15/24"

Being accountable to yourself is hard. Being accountable to/for someone else makes getting out of the fartsack easier. Friendly banter between myself, Wax On, and Tinkle has dropped me in as the Q for The Fog.Expect multiple short distance running segments along with a full body AMRAP workout. Join me at 0600 for an extraContinue reading "Preblast – The Fog @ Posh – 5.17/2024 – Captain Crunchberry Q"

1/7/2024 yhc tore the ole ACL for a 2nd time. One month later on 2/8/2024 I had ACL reconstruction surgery. My first PT session with my man Upchuck at ProRehab Jtown was on 2/11/2024. It’s been a long, humbling, and at times painful road to get back to the gloom. I’ve Qd up a coupleContinue reading "10/17 chopper preblast #KiloReturns"

It's almost pool season, time to tighten up those glamour muscles. Tomorrow we will focus on getting those guns ready for the sun. Gloves recommended. SYITG ~ NattyLite

No coupons needed. Running shoes recommended. This is for all the Princesses who skipped Leg Day. Show up early to stretch bc we start promptly at 5:30.

Alright, alright, alright. YHC is coming to a County near you with a very simple workout. Be ready for Merkins, Big Boys and Squats. Pretty simple stuff. So easy, a caveman can do it. With that, here is some information about the "keep it simple methodology" from the interaction design foundation. What is Keep ItContinue reading "PB – Furdays @ County – 5.16.24"

What up HIMS! If you weren't in the Gloom this morning I feel sorry for you. Perfect temps, a little light misting of rain, and awesome mumblechatter was in sure order. Thankful for the opportunity to lead & just overly grateful for 2+ years with F3 Louisville. Here's a quick recap of what went downContinue reading "BB – Furdays @ Boondocks – 5.14.24"

13 HIMs (Beach Body, Birdie (Firing Pin and Slugger 2.0's), Borland, Eye Booger, Fesco, Hightower, Little Foot, Shuttlecock (1st post since AUG due to shoulder surgery - YEAH!!), Texas Twinkie, Tight Lips, and Uncle Louis) joined YHC for math class on the splendid outdoor class room of Martha Layne Collins HS. As we gathered andContinue reading "BB – Bayside, The Max, 5/14/24"

In the misty gloom of “Tuesday, Tuesday” 15 PAX managed to arrive on time at 5:30 for a pre-recorded monotone introduction and series of typical disclaimers. 2 missed the prelude and challenged my ability to execute a simple count-off, but they managed show up for the main event giving us 17 total for the workout.Continue reading "BB: Tuesday, Tuesday with One Star @ The County 5/14/2024"

What’s up Brothers! Special teams, special plays, special players. Tuesday, Tuesday! I’ve got the Q for the Loco at the County tomorrow. Bring a coupon, a ruck, or something heavy and come out and enjoy the second Monday of the week… Planning to work arms, legs, and abs with minimal mosey. 40 seconds of work,Continue reading "PB: OneStar Q for Loco @ The County 5/14/24"

Harmony Pointe L-I-V-I-N Series! Part 3 of 4! Over last week and this week, the HP crew from The Stable has been showing you all how we do things. So far, Packer made us feel the BURN, Lightfoot made us murder bunnies (that we didn’t want to), and tomorrow we will mix a couple differentContinue reading "PB: Steve-O Q @ The Stable 5/14/24"

The lovely Bayside resides on the spectacular campus of Martha Layne Collins High School. Not many days remain on the school calendar, but there are still some math equations to complete. Come find out what the sum of a combination of 2, 5, 6, 20, 60, and 100 might equal. Throw in a couple ofContinue reading "PB – Bayside, The Max – 5/14/24"