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"

Spring break is only a couple of weeks away.  I mean can't you feel it outside?! It's not too late to get your beach bods ready.  So whether you're going for the beer chug Olympics or the booty shaking contest join me at the O tomorrow for a classic Geppetto beatdown.

Conditions: not bad for March 2rd—starting to see more and more white tights Pax: (13) Penny, Deuce, Pope, Tammy Faye Baker, Nickelback, Wham!, Nugget, Sea Bass, Violet, Captain Insane-O, Tron, Vincent (respect) Glen Ross Q I picked up this Q a couple weeks ago after seeing that the Ruiner was having problems getting Q’s linedContinue reading "3/2/2019 Ruiner BackBlast"

This is the last one that I'm late posting. Sorry it took so long. But I will say, I was proud of this workout. It had a lot of the Pax huffing and wheezing. QIC: Retainer Pax: Gru, Catfish, Banana Hands, Grinder, Carlton, Dunphy, Abacus, Spygate Warmed up with a mosey out to Shelbyville RoadContinue reading "North Posh Way too late BB 2/18"

Sorry for the delayed BB. But had a blast running all over Vets with the PAX on Friday, 2/22. QIC: Retainer PAX: Stormtrooper, Carlos, Weedwacker, Huggies, McAfee, Kilo, Aerobie, Doubleheader (FNG), Sadie, Sweettart, Drysdale, Nice n Slow, Hot Wheels. Mosied to the back parking lot for the COP, 100 SSH, IW, GG, planks, runner stretches.Continue reading "Chopper BB 2/22"

Sorry for the late backblasts. I've got a few coming today. But last Thursday at the O was a lot of fun with a bunch of great PAX. QIC: Retainer PAX: Scuba Steve, Cupid, OJ, Shiplap, Violet, Who Dey, Trump, Shank, FloJo, Loco Warmed up for five minutes to get everyone stretched out. SSH, IW,Continue reading "ToG Half Pipe Backblast 2/28"

Somehow I got talked into filling in for Huggies without looking at the weather.  It is going to be cold, so bundle up.  Bring gloves and running shoes.  North Posh has the reputation of being the harder workout on Monday's...we will give them a run for their money tomorrow...it will be a you vs youContinue reading "3/4/19 – Pre-Blast – South Posh – Nice-and-Slow Q"

Thursday was my first Q at Bayside and it was a long time coming. I’ve posted there 8 or 9 times and I’m always impressed with how tight the PAX is with one another. They take a lot of pride in their AO. I’d highly recommend all members of F3 Louisville to Hit Bayside inContinue reading "BB – Worm Q Bayside 2-28"

Tomorrow will be cold, but we will be moving and moving some weight. Be sure to bring your ruck and extras if you have them. No ruck, no problem. Bring a plate or other weight and we can modify. Come ready to sweat, even in the bitter cold! SYITG

We will keep moving to stay warm, but is going to be a great morning to get the week started off.