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"

Join me for a run focused workout that will include hill sprints and a tempo run. The longest consecutive run distance is a half mile.  Total run distance will be between 3.5 and 4 miles.  Bring a head lamp or reflective belt if you have one.

Since reading “freed to lead” and listening to the F3 Nation podcast more regularly, I appreciate the unique use of letters and numbers to carry ideas in the F3 Lexicon. Whether it is D2X (dolphin, Daffidil) or LDP (leadership development program) or exercises named after numbers (21s) the format always sticks somewhere in my brainContinue reading "Preblast. 3/7. The agony at the County."

Weather - cold (16 degrees, 4 Windchill) Gear - multiple layers PAX - Tony Malito, Newman, SweetTart, Vincent, FloJo, Scuba Steve, Shiplap, Fungi (Q) COP SSH - 25 IC Imperial Walkers - 20 IC Downward Dog - calf and hip stretches Thang 1 - Vet Trivia I've always enjoyed the scenery at the Vet butContinue reading "3/6/19 – Backblast – The Tank at The Vet – Fungi Q"

It was 9:30pm on Friday night, and I headed to bed. A few short hours went by, and it was time. 3:15am. My alarm went off, and I jumped out of bed knowing I don't have the luxury of being a block away from the AO I was posting at that morning. Instead of goingContinue reading "03.02.2019. BB. BO Star Course Training Ruck. Angels in Disguise."

Pax: Alexa, Wildflower, Jolly Rancher, Gilligan, Amelia, Big Bird, Bulletin, Hot Wheels (Q) My original plan was to use the tires they have at the County but these tires are ridiculously heavy. So I opted for a heavy circuit. Hopefully everyone got in a good WO. We had four exercises and the pax partnered upContinue reading "2/27 – B.B. Heavy BO at the County"

On Friday night, Huggies asked me to fill in for him at the Posh on Monday morning.  I said "yes" without looking at the weather.  When I finally looked on Sunday night, I worried that no one would show up.  I was totally wrong.  In fact, 13 HIMs showed up. Temperature: 19 Degrees F withContinue reading "3/4/19 – Backblast – Posh – Nice and Slow Q"

Be nice to q back where it all started..  A little old, a little new.. all will get better. Where:  Tha Posh When: 530 am sharp  

Come out to the Mutt tomorrow and get swole. There isn't much time to get big before Spring Break. Don't miss your chance.

Great group of PAX on a brisk morning. PED (Q), Fergie, Digiorno, Pepperoni, Blueprint, Alexa. Gave disclaimer and mozied into the neighborhood toward Old Cannon's Ln. Stopped in the street for some warmup: SSH (15-IC), Grass Grabbers (10-IC), Runners Stretch, Downward Dog, Cobra. Was going to continue to stretch but was too cold so gettingContinue reading "Backblast – B.O. at O 3/4"

I've always enjoyed my time at The Vet. Its got a cool vibe both in atmosphere and company.  When the DDC encouraged Qing at other AOs, I knew I wanted The Vet on my list. It will be chilly but come out as we'll keep moving, and at times fast. SYITG - Fungi

Come on out to the Rooster in the morning. I'll keep you warm. Peace Mad Cow

  Love to wake up to a fresh KiloQ alarm.  Come to think of it I should make a different alarm tone for Q days.  I just invented something thinking about what BS I’d write in this PB.  Even in the frigid temps, YHC never minds crawling out of the fartsack to lead such studlyContinue reading "3/5 Kilo hits the LOCO"