PAX - Valdez, SweetTart, Bulletin (R), Jerry McGuire (R), Uncle Rico, Pew Pew, Jolly Rancher, Big Bird, Ashley, Little Jerry (R), Crockpot, OJ, Cowboy, Viking, Seabiscut, Lady Bird (R), Abacus Q YHC promised pain and the lack of mumble chatter indicated SUCCESS! Mosey to front lot for COP and warm-up. Mosey to parking lot forContinue reading "BackBlast 4/2/19 – #theLoco @theCounty Abacus Q"

At Vets we’ve been through a few changes in the first year of existence.  We started at the bottom parking lot across from the softball field, it was a nice lot but dark and quite unwelcoming.  We eventually moved up to the Jeffersonian parking lot as starting point while the main park was still beingContinue reading "4/3 BackBlast The Tank #TheTorchIsPassed"

Feel like I’ve posted some kind of blast every day this week?!? So do I. Nonetheless, come out to Vets tomorrow...we’ll do some stuff. SYITG Nino  

Let’s get after it tomorrow. You V. You. If you were at S Posh on Monday, you got a preview. Bring your running shoes and a headlamp may come in handy for parts. SYITG

Bring gloves, and be ready to work.

Come on out to The Mutt tomorrow and get some! We will be running and we will be using the coupons. We will NOT be running with the coupons FYI. We did that last time I was at The Mutt. Tomorrow will be runnin and reppin. Looking forward to it! SYITG -Catfish  

As I noted in my Pre-Blast (for the 9 of you who read it) while staying in hotels while traveling for work I found I didn’t care for the free weights & treadmills. I’ve said before that since starting F3 I view my surroundings differently than I would have before & I found this toContinue reading "Hotel Living: A GUARANTEE to get Your Blood Pumping Bridge BackBlast 4.3.19"

Q-Iceman, Pax-Methane, Doubledown,Diablo Kinetic Butt Kicks, High Knees, knee/quad stretches, arm circles Circle Up - Grass Grabbers, Mountain Climbers/Calf Stretch, Merkin up/downs on my count. Mosey to stairs Thang 1 LATS/curl-band 10/ Stairs/5 BOYOS-push, dips/stairs/5 BOYOS, merkins/stairs, BOYOS/stairs/5 BOYOS, 1 arm extensions/stairs/5 BOYOS Rinse and Repeat Mosey back to grass area Thang 2 Dora 75Continue reading "Backblast 4/1 Temple of Dune"

Q: Val Kilmer and CI Pax: Dry Rub, Glenn Ross, Digiorno, Yogi, Deuce, CI Who wants to work out on vacation? Apparently we do. Gearlander: camo Superman tank top, swim trunks, Florida Buff, Val Conditions: 50* and clear Deuce asked me Monday if I planned to use the beach. I figured I would but theContinue reading "Club Paradise 2 Backblast – 4/3/19"

Many will be quick to point out that the fartsack has gotten the best of YHC during spring break.  I’m here to tell you that I hope it doesn’t happen again tomorrow.  Because if it does, the new site Q for the tank will have to step in and pick up the Q.  Stay tunedContinue reading "4/3 PB the Tank #NewSiteQ?"

The gloom is a little smaller this week, but better than ever and I'm told possibly warmer than our BO friends in Paradise.  OK, that's not true, but we're heating things up at the Mutt tomorrow with a scorching good time...and there will be prizes.

Blue Mountain Beach BlackOps After fartsacking most of the 1st quarter of 2019, YHC was ready to get back to the gloom. Monday morning, after getting called out for not showing up to Club Paradise (YHC did workout with the M), while perusing Instagram and saw that Wedding Singer was in the same area. MessagesContinue reading "Blue Mountain Beach BlackOps Digiorno/Glenn Ross Q Almost Club Paradise…"

While traveling for the past 10+ weeks when I would work out at the hotel I quickly realized I didn’t want to just go into the Fitness Center to lift some free weights & run on a treadmill. I missed the burpees, bear crawls, running in space, etc. (essentially I missed F3) so I quicklyContinue reading "The Bridge 4.3.19 Pre-Blast"

We started the first day of April in the final blistering cold 20 degree day of 2019. It was cold, but we got moving quick. It was a total body blast with a focus on pull ups, my weakest point. Pax - Tony Malito, PK, Worm (Q) Warm Up- Two laps around circle & simpleContinue reading "BB – Big Mo HEAVY Worm Q 4/1"

Q: Seabass Pax Seabass, Grinder, Violet, RedRoof, Nugget, Tron, Pope Gearlander: not swimming trunks, or flip flops, or a tank top that has Destin airbrushed. (I'm not jealous ar all) A little backstory here. Seabass has been working very hard for the last year. This was about the time that pre-football workouts for incoming FreshmanContinue reading "Ruiner back blast"

OJ and I did 6.41 miles in 1:40. We crossed the Big Four into Indiana and went mostly along the river. I enjoyed the conversation, getting to know OJ better and finding out about F3lentenbiblestudy. I look forward to joining OJ and I there for Friday morning bible study.

My VQ at Vets did not disappoint. Great group of Pax showed up for an Iceman Beatdown. The COP workout is my new favorite. I learned this WO that PK trained for the olympics as a speed skater but realized he was better at ice dancing. Pax -Worm,PK,Dynomite!,Maxi,Hot Wheels,Huggies,Meatball,Snow day,Iceman The LOP - High Knees,Continue reading "Backblast 3-29 at The Chopper – Iceman Q"

It was no beach, but it was really an ideal morning for a workout. Clear and crisp with little to no wind. After a little movement, we were warm as could be. Add a great group of HIMs, and it was about as fun a morning as it gets. PAX: Ladybird(R), Abacus, Ashley, sweetTART, Mr.Continue reading "BB – 4/1 Incubator at the Posh"

Coffiteria after the Nest Pax: Jolly Rancher Mama's Boy Rocky Rocky being the true HIM that he is, bought us breakfast after a Saturday beatdown. The Mumble Chatter was strong focusing on the Ghost Flag and how the County respects its glory. @Rocky was curious why no other AO's come after the flag to claimContinue reading "3/30/2019"

When: 0530 Where: The MUTT Who: Any and all men Gents, it's SPRING BREAK! And for the past...well it doesn't matter how many years, I've actually had a spring break. This year, well, I can provide you a quote! While we won't wax on, nor wax off....we will put in WORK! Bring some gloves, andContinue reading "04.02.2019. Pre Blast. Time to Start Working on Our Beach Bods."

As SB approached, I figured the numbers would possibly be small over the next week. As I can count the HIMS enjoying the weather in Florida. I figured I'd take his Saturday Q and deliver the Nest a proper beatdown. Weather 55-60 degrees no rain. Perfect weather for a Saturday beatdown. Disclaimer: By no meansContinue reading "3/30/2019 The Nest @ The County"

If you are in town come on out to The O tomorrow....we're gonna get after it. SYITG. -Catfish

This Thursday was the start of the Sweet 16. To start off, I gave the disclaimer because I wanted to start a few minutes early. We needed time to shoot one Free Throw each. If we made at least 50% of our shots, then we would do less Burpees throughout the WO. The PAX shotContinue reading "3/28/2019 The Agony @ The County"

The weather was much colder than I would like on Spring Break, mid to upper 40s.  But looking at the weather in Louisville, I don’t think I’ll complain too much. PAX (8):  CI, Trump, Yogi, Glen Ross, C4 (F3 Alpha in ATL), Pelosi (F3 Alpha - ATL), Jitterbug (R), Deuce Q we started with only 7, and after disclaimer given, Mosey to theContinue reading "BB – #ClubParadise2 – 4.1.2019"