F3 Louisville

Gypsy Q The Fog Pre Blast 1/11/19

I'll be stepping in for Flounder in the morning at The Fog. Meet 7:00 - 8:00 a.m. by the Gheens Foundation Lodge. I'm expecting it to be cold so we will be moving A LOT.

1/11 – Preblast – Pleasantville with Alexa

It's gonna be cold so we'll be moving the entire time to stay warm. No coupons. No weights. Maybe Jump Ropes. Definitely running. SYITG.

BO Ruck at Big 4 Bridge 1/11/19

Meet me for a nice stroll by the river tomorrow morning. Meet in Big 4 parking lot at 5:30 am. We will most likely be staying on the KY side. Peace Mad Cow

Backblast 1-09-19 Geppetto Q @ The Blender

As I stated in my pre-blast, it has been a while since I have Q’d. Posted a few times over that period since and it seems like these workouts are continuing to get harder instead of easier. Not sure if it’s just age catching up with me or the fact that the Pax is reallyContinue reading "Backblast 1-09-19 Geppetto Q @ The Blender"

PreBlast – Chopper 1/11/19 Abacus Q 0530

SYITG!

BB 1.10 Temple of Gloom @ The O

PAX (10): Digiorno, Deuce, Fergie, Flo Jo, OJ, Plumb Bob, PK, Porkchop, Red Roof, Scuba Steve, Shank, Tammy Faye Baker, Tron, Vincent (R), Violet (Q), Worm Conditions: A brisk 23 degrees, Light Wind, No Rain Warm Up: Mosey to Wham Island 15 x SSH 10 x Abe Vigoda (IC) 10 x Grass Grabber (IC) 10Continue reading "BB 1.10 Temple of Gloom @ The O"

1/9 Backblast – The Tank @ Vets

Rocky Themed Workout Weather: 36 degrees F Attendance: Vincent, Diablo, Kilo, Closer, SweetTart, Drysdale, Meatball, Tony Malito, Carlos'e, Weedwacker, Snacks (FNG), Huggies, Hot Wheels, Nice and Slow (Q) Goal: Have fun and get heartrate to max as fast as possible With that goal in mind, I came out a day early to scout because IContinue reading "1/9 Backblast – The Tank @ Vets"

1/9 BB – the County #Heavy Black Ops

Alexa, Recap the workout from this morning” Ok! Here’s what went down: PAX: Launchpad (R), Bulletin (R), Wildflower, Jolly Rancher, Big Bird, Momma's Boy, Fungi, Valdez, Alexa (QIC) Conditions: Low 30’s. Dry. Dark. Windy. Welcome. Introduction. Disclaimer Simple Start - 50x SSH's WEINKE EXPLAINED– (stole this one from Flounder-you know Imitation is the sincerest formContinue reading "1/9 BB – the County #Heavy Black Ops"

Huggies Q The Agony Pre Blast 1/10/19

Some of you may or may not know that I love history. Tomorrow we'll do some historical trivia on this day in history. Burpees will be handed out accordingly. SYITG

Big kapowski bayside Pre blast 1-10-19

Excited about my comeback q so dress warm and bring it in the morning at Collins highschool in shelbyville. Thumbtack out💪

Preblast- 1/10 Grinder Q, Extender @ The Mutt

I’ve been doing nothing but sitting in meetings and evaluating (eating) test sandwiches for the past two days. I’ll be using my flight home tonight to come up with a way to work off these extra calories. Plan to run and bring gloves. SYITG

The Hurt (1/05/19) Backblast – Better Late Than Never, Amirite?

OK I'm late getting the back blast to you for my Q on Saturday. In my defense I've felt pretty bad since Saturday evening and I may have caught something while meeting up with a sick CI and the Ruiner pax. Anyway, here's the lowdown: QIC: Red Roof Pax (21): Digiorno, Deuce, Sump Pump Jitterbug,Continue reading "The Hurt (1/05/19) Backblast – Better Late Than Never, Amirite?"

Pre-Blast 1.10 Temple of Gloom @ The O

Why Fartsack when you can Fartlek? Join me for a run focused workout that will include a tempo run, hill work and a fartlek. 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.

BackBlast – TheSilo 1/7/19 Abacus Q

13 PAX turned out to run hills and get better. PAX - Carton, Milton, Dunphy, Little Jerry (R), Bob Ross, Banana Hands (R), Nice n Slow, Cochran, Lew Pew, Storm Trooper, Catfish, Fungi, Abacus Q Mosey to bottom of hill and bernie sanders back to top. Indian Run in 2 lines to bottom parking lotContinue reading "BackBlast – TheSilo 1/7/19 Abacus Q"

BB – Worm Q – The County 1/8 – 7,500 Merkins and Legs too.

I didn’t sleep much last night. My watch said 3 hours, but I had more energy than normal. I was too damn excited for my first Q away from Veterans. And my energy levels continued to grow as I saw car after car roll into the St. Al’s parking lot. The County Freakin’ Bring Its!Continue reading "BB – Worm Q – The County 1/8 – 7,500 Merkins and Legs too."

Backblast 1/8/19 The Rooster

17 PAX: PK, Sherpa, Whamo-O, Deuce, Buschhhhh, Sump Pump, Fridge, Blueprint, Windshield, Sprinkler, Geppetto, Mouth, Messy, PED, Tiger, Miyagi, Plumb Bob(Q) I knew the forecast was favorable going into this morning's WO, however, when I woke up this morning I was still surprised to see the temperature was 57 degrees. About 30 seconds after IContinue reading "Backblast 1/8/19 The Rooster"

1/9/18 – PB – Nice N Slow Q @ the Tank at Vets

Get your heart rate up tomorrow morning at Vets. There will be some running and old school exercises. No coupon work. Bring gloves. Should be a lot of fun. SYITG

Pre-Blast 1-9-19 Geppetto Q The Blender @ The Mutt

Its been a minute since I've Q'd. Partially due to injury but mostly due to fartsack-itis. New year, new attitude. Come join me at the Mutt tomorrow and we'll do a little of this and some of that. Maybe a little more of this. You get the gist. SYITG

O – B.O. Backblast 1-7-19

Beautiful 48 degree morning for mid January. Couldn't beat it for the back to school post with a great group of PAX. PAX - PED (Q), Vincent (R), Sadie, Plumb Bob, Pepperoni, Blueprint, Patchwork (FNG), Snowman, Grinder, Buschhhh, Tron. Disclaimer given and FNG welcomed. Mozied around to the tennis court and picked up coupons andContinue reading "O – B.O. Backblast 1-7-19"

01.05.2019. Back Blast. 4 Saturday’s — 4 Churches. Week 1 @ Holy Trinity.

When: 5:00pm Where: Holy Trinity Parish (The Mutt) Q: The Holy Spirit # of PAX: 12 PAX: Glen Ross, Big Bird, Le Pew, Gilligan, Meter Maid, Abacus, Aerobie, Mama's Boy, Storm Trooper, Fridge, Windshield, and Miyagi WINKE YHC got to his home parish, Holy Trinity right around 4:30, where heContinue reading "01.05.2019. Back Blast. 4 Saturday’s — 4 Churches. Week 1 @ Holy Trinity."

PB – 1/8 – Worm Q – The County – 05:30

PAX- I'm stepping away from the scenic views of Veterans to deliver my first real Q away from home. I promise you will dislike me at some point during the WO, and maybe a few days afterwards. Weather looks perfect; 56F and windy. Wear Socks, bring Gloves & a Friend- Early Birds Get- WORM

Preblast BlackOps @ Bayside 1/8/19

Prepare to become one with the Coupon. By the end of the workout, your coupon will be your BFF. MAKE THAT 1/8/19 Tuesday morning 5:30am at Martha Lane Collins High School. Forecast: low 50s, windy. SYITG!

01/11/2019 Ruck Pre-Blast: Game Night (by @Malito and @PK)

Have you participated in a F3 ruck event before? If the answer is no, this is the first official one of 2019, and it is the perfect one to start. Did you participate in a ruck event last year and wondering if/when the next one you should go participate? Duh, it is this one! Not heardContinue reading "01/11/2019 Ruck Pre-Blast: Game Night (by @Malito and @PK)"

The Rooster 1/8/19 Pre-Blast Bringing the Pain

I thought long and hard over the weekend about my weinke for my first Q of the New Year. How about some leg throws? That's a great a idea. I haven't done those in quite a while. How about meeting with our good buddy Jack Webb? Sounds great. Just need to add some coupon work,Continue reading "The Rooster 1/8/19 Pre-Blast Bringing the Pain"

1/6 Backblast- “Stranger Danger” Ruck

7 PAX met up at 5:30 to start a 10 mile ruck at the Posh. 4 of us were there on time…Meter Maid had technical difficulties and couldn’t get out of his house, so Airplane being a true HIM, swooped by and grabbed him on the way. In typical Momma’s Boy fashion, he cameContinue reading "1/6 Backblast- “Stranger Danger” Ruck"

1/7 BigMo Heavy Backblast #KiloSub

Huggies scrubbing in for emergency surgery last night at the hospital. YHC had to step in and fill his giant juggernaut Mac V1s. Not an easy task, but 14 pax made it much easier. #WheresWeedWacker conditions: PERFECTLY PERFECT 48 and cloudy gear: adidas trio 17 pants, neon Walmart special long sleeve. PAX Kilo, Worm, McAfee,Continue reading "1/7 BigMo Heavy Backblast #KiloSub"