Q Nugget Pax Captain Insano, Methane, Vincent, Violet, Escort, Shank, OJ, Retainer, Snowman, Trump, Nugget Gerlander: Reebok cold gear shirt, Nike Red tights, Swiftwick socks, Red F3 Louisville shirt. Weather: it was cold. As I pulled in, the park was empty, but the line of cars filled in quickly. But no Methane. Sadly, I wasContinue reading "I’m baaaaack"

PAX (15): Digiorno, Backdraft, Big Bird, Alexa, Maize, Miyagi, Glenn Ross, Mama's Boy, Gilligan, Fridge, Storm Trooper, Sump Pump, Grinder, Hamm, Daddy's Girl (Q) Welcome, introduction and disclaimer given. Mosey around to large parking lot for some COP. Imperial Walkers x 20 (IC) Grass Grabbers x 20 (IC) SSH x 20 (or 21/22; whoops) (IC)Continue reading "Back Blast the Blender at the Mutt 12-4"

I've never been to Bayside so I'm excited to get out to a new site and see what it's all about. I've got a good one dialed up. Hint: There will be a good mix of coupons, running and coupon running. SYITG! -Catfish

First, sorry for delay... life gets busy, BB should happen sooner.. 12/1 Glauc Q    PAX: Fanny Pack, Charlois, Gilly, Six Pack Knew it was going to be a rainy am, so had plans to do all stretching and most activities under the lovely portico in the back. Mosey through the rain to under portico.Continue reading "BB: 12/1 & 12/4 (DD Black OPS) : Bayside"

QIC: Retainer. PAX: Abacus, Porkchop, Nugget, Milton, Fergie, Hall Monitor (R) (FNG). Nice, crisp morning to celebrate Double Down. We were joined by a FNG from his office, Hall Monitor. Disclaimer, explanation of what we were doing, and off we went. Long mosey to the other side of the park. Circle up. 20 Grass Grabbers,Continue reading "BB 12/4 Doubling Down at Tom Sawyer"

YHC made a bet and lost (I’m glad I lost).  Come to theCounty tomorrow, help a fellow HIM repay his debt. Bring gloves and a can do attitude. -Kilo

I had to wait 2 days and back to back workouts before finalizing this workout.  I usually make it over to the O for an early week workout but needed to stay at the Mutt and see what the other guys had planned for the week.  And I didn’t want to repeat to much fromContinue reading "The Extender 12/6 PreBlast"

If you've taken even a quick glance at your Twitter feed today, you can see the power of our PAX and the positivity, hope and support that the entire F3 nation has shown towards our brother, Double Down. Here in our own backyard at The Mutt, it was no exception and to be a partContinue reading "Backblast – 12/4 Rooster at the Mutt – The naming of Double Down Hill and proof this is more than a workout – Grindlander Q"

That's right, it's Daddy's Girl VQ at the Mutt tomorrow. Nothing GIRLIE about it. It will be COLD. We will stay warm with a good amount running and a good amount burpees. It will be DARK, but we will focus on the light. It's a HUMP day WO. We will do all we can toContinue reading "Pre-Blast the Blender at the Mutt – Daddy’s Girl VQ Wed. 12-5"

In less that 48 hours, YHC will be returning to the Temple of Gloom. Thursdays have required early mornings at work, but I am taking advantage of this opportunity. I expect to see some familiar faces out there for a weinke that already has me nervous. That being said... You have the right to fartsackContinue reading "Finally, Nugget is BACK… to the Temple"

Hold on. Hold on to hope.   Hold on to your faith.   Hold on to your family.   Hold on to your brothers.   Just hold on. These are the words that came to mind as I Qed this morning, as we, the F3 Nation, focused our intentions for our good friend Double Down.  As I am typingContinue reading "Hold On: The O BB to honor #doubledown ⭐️👶"

The weather was perfectly cool and dry which quickly heated up by the Ring of Fire.  Eight Brave men took to the challenge of an early morning beatdown.  The Pax seemed apprehensive and anxious while walking up to the start of North Posh with Jonny Cash rocking throughout the morning air.  Dunphy eased the fearsContinue reading "“Ring of Fire” Backblast- North Posh 12.3.18"

41 degrees and dry.  I'll take that for a December morning at 5:30 am any day. 18 PAX in the Gloom Viking, Mr. Kotter, Lady Bird, Dry Rub, Drive Through,  Retainer, Alexa, Maxi, Fungi, Deep Dish, Ababcus, Amelia, Airplane, Gilligan, Cochran, Maxi, Big Bird, Q-Bob Ross SSH x 20 IC Imperial Squats x 20 ICContinue reading "Incubator Backblast 12.3.18"

A proper beat DOWN to honor DOUBLE DOWN requires DOUBLE the Q’s and DOUBLE the pre-blasts. Here’s what’s going DOWN DOUBLE Q’s – ZooGrinder Wear black on black. Or DOUBLE black Bring an ace of spades. Write a note to DOUBLE DOWN. We’ll have extras There will be a theme. No hints. Sorry. Zoo wasn’tContinue reading "12.4.18 beat DOWN in Honor of DOUBLE DOWN @f3themutt"

Glauc Q. When do you double down? When you get a pair of 10 or higher what is the goal of the double down? double the bet for the ultimate 21.. come to bayside for a workout themed around 10 and 21.. it’ll be a good one Where : Collins HS 5:30 am.

I'm not sure why Captain Insane-O is dedicating Double Down to Ace of Base, but whatever. I promise not to play this music. And if Zoo shows up I promise there will not be ONE SSH! And I promise we will all get a proper beat down.

Come out, honor Double Down, and meet our new friends: Tom Sawyer, Aunt Sally, Huckleberry, and Big Jim. Warning: literary characters are actually heavy weights. Meet at the main American flag pole. 0530. SYITG.

♠️💪🏻♠️💪🏻♠️💪🏻♠️💪🏻♠️💪🏻♠️💪🏻♠️💪🏻♠️ Tomorrow is a special day, we will start the day off getting better in honor of a true HIM Double Down. Black will be the color of choice and bring and Ace of ♠️ if you have one.Gel in the hair is an added bonus, slicked back preferably. Bring a winners mentality and planContinue reading "Pre-Blast the Loco 12/4/18 Double Down Beatdown"

  The U.S. Marine Corp dates to the Revolutionary War when Marines began the legacy of honing a fighting spirit.  Known for using innovative tactics that led the way to victory in pivotal battles, U.S. Marines have served with distinction to protect our nation. As America’s expeditionary force in readiness, the Marines are forward deployedContinue reading "12/3 Heavy backblast #BigMo #KiloQ"

Come work off that weekend hangover at the original Posh! I will mix a little running and Bob Ross-Rock exercises!  

Come get the week started right with a good beat down at the O. Core will be worked but limited running. SYITG   Great way to start the week on a nice cool morning to work out. PAX - Vincent (R), Blueprint, Plumb Bob, PED (Q) Gave disclaimer and circled the track to the tennisContinue reading "B.O. at the O 12/3"

  Wanna look like Tony Malito in a Wolverine costume?  Get your HEAVY on tomorrow at Vets!! Bring:  Kettle bell and weight plate If you have a ruck, bring that too. All American ability neon preferred   WORK    

Date - December 3, 2018 Location - North Posh Silo Time - 5:30 AM - 6:15AM Objective - Pain Monday should be perfect conditions to get after the "Ring of Fire."  I will bring some special coupons for this beatdown (one that has not been brought to F3 Louisville).  You will need to finish offContinue reading "RING OF FIRE PREBLAST- Silo -North Posh 12.3.18"