Cowboy comes to North Posh for the Q this coming Monday.  With the last couple of #beastmode running beat downs, we'll switch it up.  We'll still get some running in, but when I think of Monday's workout, Dora the Explorer comes to mind.  Let's get better together!  SYITG! -Cowboy

PAX: @Methane, @Iceman, @Red Roof, @Mad Cow, @Zartan, @Jake, @Puddin', @Steamer, @April Mosey to the entrance of the park from parking lot. COP: 20 side straddle hops-IC 15 grass grabbers - IC 15 Imperial Walkers - IC 15 knee hugs - IC 2 Nancy Kerrigans (each side, hold 5 seconds) Mosey up path to theContinue reading "3/9/19 – Backblast #4-H Fairgrounds in Indiana(needs a new name)"

Disclaimer, this is almost 100% non-original Q content. However, Porkchop has not stopped talking about it for months, so it felt like time to bring it back in a format that would fit 45 minutes... The Mini Mog Mile. SYITG

PAX: @Jiselle, @Selfie (welcome back!), @Aerobie, @Catnis, @Rocky, @Big Bird, @Airplane, @Cochran, @Trekke, @Mama's Boy, @Meter Maid, @Kimball, @Crock Pot, @Jolly Rancher, @LePew 15 Total HIMs - great showing. Being the day after my 36th birthday I wanted to push myself and the PAX: each rep had a count as a multiple of 36. Also,Continue reading "BB LePew VQ @The Nest 3.9.19"

Another perfect March morning.  27 and clear.  No wind and plenty of chatter from the 19 that made if out for my 1 year F3versary. Sump Pump (Q) was privileged to lead @ #theExtender -Messi, Escort, PED, Deuce, Fridge, Cornbread, Glen Ross, BluePrint, Marry Poppins, Miyagi, Snowman, Tiger, Pepperoni, Zima, Plumb Bob, Wham-O, Geppetto, andContinue reading "BB – 3/7/19 Sump Pump F3versary @ #theExtender"

The theme of tomorrow Q is "The Man in the Arena". It's about getting out and getting better - the credit belongs not to the critic but to the man who is actually doing the deeds. The deeds we will execute tomorrow will be painful, but worthwhile. We're gonna, mozy, hop, crawl, coupon, rinse andContinue reading "LePew’ VQ PB Nest 3.9.19"

When: 0700 Where: The MUTT Who: Free, and open to all men. Come join YHC, and work off whatever you ate and drank at the fish fry the night before! We will move. We will get better. We will have some fun. I hope to see all you HIMs out there! Gloves would be aContinue reading "03.09.2019. PB. The Hurt @ The MUTT. Miyagi 1 Year F3Versay."

If you think about an exercise like gas pumps, they are really a mirror image of squats. In one, the feet are stationary while the six moves, and in the other the six is stationary while the feet move. But the leg motions are the same. One day I started thinking of exercise combinations thatContinue reading "Backblast. 3/7/19. The Agony @ The County."

When: After Alexa's Saturday Beat Down Where: McDonald's at LaGrange and Factory Why: 2ndF What: Coffee. Biscuit Sandwiches. Mumble Chatter Who: LePew, Amelia, Red Rider, Gilligan, Fungi, Cowboy, Kimble, Sea Biscuit, Rocky, Alexa

“Alexa, what did you do for your last Q?” Here’s what happened: These HIM’s showed up: Gilligan, Big Bird, LePew, Rocky, Amelia, Red Rider, Cowboy, Jolly Ranch, Fungi, Kimble, Abacus, Cochran, Mamma’s Boy, Jerry Maguire, SeaBiscuit (FNG), Alexa (QIC) The weather was cool but dry. An introduction and disclaimer were given. Because the Q isContinue reading "The Nest with Alexa-Backblast 3/2"

It's prime time BBall season. Let's meet in the gloom and work on those fundamentals! Keep in mind, it's my idea of fundamentals we'll be working on.

Looks like snow in the forecast gents.  Therefore bundle up and wear gloves.  Gonna try to use the amphitheater.  If anybody has some lights, could really use them.  SYITG

F3 challenges me to step outside my comfort zone and push myself harder than I’d ever do if I was working out alone. It’s a big reason I keep coming back and I’m sure a lot of you would say the same. There are a lot of mornings I start the workout not really wantingContinue reading "BB – 3/4/19 The Silo at North Posh"

For the 9 of you who read my Pre-Blast, you’ll understand why I wanted to do a BlackOps at St. Patrick’s. On Tuesday I posted on Slack to see if there was any interest in doing a WO there & immediately got some positive feedback (I only needed 5 to HC) so the WO wentContinue reading "Back-Blast for Saint Patrick’s BlackOps 3.7.19"

PAX (8): Diablo, Fergie, Flo Jo, OJ, Pope, Porkchop, Violet (Q), Who Dey Conditions: A brisk 27 degrees, Light Wind, No Rain Warm Up: Mosey to the bottom of hill on Briar Hill Road via Cherokee Gardens Road and Beals Branch Road (approximately 1/3 mile) 20 x 4-count Mountain Climbers 10 x Abe Vigoda (IC)Continue reading "Back Blast 3.7 Temple of Gloom @ The O"

When: 0430 Where: The MUTT PAX: Plumb Bob, Snow Man, Miyagi 3 PAX members met up early for a little pre ruck. We went a solid 3 miles in the 45-55 minutes that we were out. We had some great conversation, especially about 9/11/2001. It was interesting hearing the different perspectives of the day, includingContinue reading "03.07.2019. BB. Pre Sump Pump 1 Year F3Versary Ruck."

PAX:  Jolly Rancher, Alexa, and Le Pew. We gathered at 5:45am at The County for a little 2nd F and to loosen up the legs before the Alexa beat down at the Nest at 7:00am.  We covered about 3.3 miles in a little under an hour.  Lots of mumble chatter took place, including confessions aboutContinue reading "Back Blast – Pre-Nest BO Ruck – 03/02/2019"

  It was cold, like really freaking cold.  My goal was to keep everyone moving heart rate pumping and keep hands off the ground as much as possible.  All this leads to sprints and legs.  Get after it. Conditions 10* cold AF Gear: tights pants compression shirt hoodie jacket   PAX Kilo PK Perm RockyContinue reading "3/5 BB Loco with Kilo"

Was glad to be back to the Fog last Saturday and enjoyed teaming up with Bob Ross to offer a Saturday beatdown. Plus, Little Jerry was there! PAX- Bob Ross, Jitterbug (CO-QIC),  Ladybird (R), Iceman (R), Little Jerry (R), Aerobie (R), Mr. Kotter, PK, Gypsy Bob Ross got us started with a short mosey andContinue reading "Backbast #theFog 3/2/19"

I’m going to keep it simple... What: A BlackOps WO When: Thursday 3.7.19 from 0530-0615 Where: St. Patrick Catholic Church               1000 N Beckley Station Rd               Louisville, KY 40245 Who: Any PAX wanting a good WO. Why: Since starting F3 I lookContinue reading "BlackOps at St. Patrick’s 3.7.19 PreBlast"

I billed this workout in my pre-blast as a chance to get ready for spring break.  We are by my count only 25 days away from fun in the sun!  Sure, spring break for some us may not be the same as it was 25 years ago.  Pretty sure I won’t make it down toContinue reading "Backblast 3-5-19 Geppetto Q BOW at the O"

Things get personal in the gloom. More about that later. Conditions: 17* and crispy Pax: Fridge, Pork Chop, Glen Ross, Plumb Bob, Wham, Snowman (Q) With the Mutt staying true to form, we had 2 pax at 5:28 and 6 pax by 5:30. After the disclaimer, We moseyed around to the parking lot for COP.Continue reading "3/6/2019 Blender Back Blast at The Mutt"

05:30: County playground Weather: Cold. Dry. 15 deg F. Shout out to SkyQ who raised it to a manageable 16 deg F before we finished. PAX: McAfee, Big Bird, Valdez, Alexa, Wildflower, Peyton (DR PAX from NW Indiana - Welcome), and Crock Pot (Q) After welcoming our Down Range brother Peyton and laying a disclaimer,Continue reading "Back Blast 3/6/2019 Wednesday Heavy #BlackOps at #theCounty Crock Pot Q"