With Thanksgiving and the holiday season approaching, there's no better time to start burning some calories in preparation for the month of indulgences that are about to begin. Come out to the O tomorrow morning and join me for some running, burpees, core work, imperial squat walkers and other weird sounding things. And bring aContinue reading "11/20/18 BoW Pre-Blast"

HIMs:  Wham, Ponzi, Violet, Gillispie, Red Roof, Star Child, Captain Insane-O, Zartan, Scuba Steve and Flo Jo! Pre-blast asked if you were in need of motivation, or perhaps looking for some competition.  Well, this was the post for you!  We moseyed around the tennis courts, and on to the main court for a quick warmContinue reading "BackBlast: BoW Nov. 13th – Catch me if you can!"

Come out for my 1yr F3 anniversary Q to get in shape for your thanksgiving feast. It won't be easy but we will have fun and get in a great workout.

Q: Diablo PAX: Worm, Backdraft, Kilo, Tony Malito, PK, Hot Wheels, Meatball, McAfee, Diablo Man, how I enjoy the heavy workouts we have going at The Vet. For some of us, it's our comfort zone; for others, it's not. Regardless, the HIMs that have taken this on are pushing themselves in new ways, and learningContinue reading "#BackBlast for Diablo Heavy Black-Ops at The Vet 11/19/18"

QIC: Starchild Pax: Retainer, Huggies, Metermaid We couldn't make the Friday night ruck. So we scheduled a Saturday morning 0530 ruck. 2.25 miles out and back. Cold. 2ndF. Win. Retainer out.

PAX: Alexa, Big Bird, Catfish, Dunphy, Gypsy, and SnowDay (Q) Weather: Low 40's, 90% Humidity. The rain showed up for a quick 2 minutes while I scouted a running path. It then left as the PAX rolled in. COP: Side Stradle Hops, Abe Vigodas, Kendra Newmans, and Downward Dog (Calf Stretch) Thang 1: Five minuteContinue reading "Backblast – The Silo – 11/19/18 – SnowDay Q"

Audible!!  I felt like I had a good Wienke planned for Saturday. Fast paced and challenging but fair and would keep the group together.  I rolled in at 6:50 and planted the flag.  Shortly thereafter cars started rolling in.  Didn't recognize the first guy, or the second, or the third...   Finally, Buschhhhh showed upContinue reading "BBlast The Ruiner @ the “O”"

Hey y'all, I've been doing this 3 months and I'm going to the exercise list to call out new items I haven't heard yet.  A new exercise for every letter in T-H-A-N-K-S-G-I-V-I-N-G.  Don't be a Turkey, come out to The County on Tuesday morning!    

Q: Nugget, Vincent PAX Deuce Glen ross Tiger Left eye Pepperoni Escort Geppetto Whammo Blueprint Nugget Buschhhhh Vincent Wham! Gearlander: (do I really need to do this? I mean Zoo wasn't there. Hell, maybe he reads it and adds it to the costume list for F3 Louisville: the musical.) Reebok cold gear long sleeve, blackContinue reading "Still hurtin’ from The Hurt"

Start your Thanksgiving week off right!  Poshland 5:30am. Come ready to do some work. SYITG! DYN

What was I thinking?! Taking the Q after an Abacus Ruck? Well, truth be told, I wasn’t. And it’s my opinion that sometimes that can be a good way to approach life. In the moment, taking challenges as the come up and learning a bit about one’s self and what you are capable of. LetContinue reading "11.17.18 BO at The County"

Many of the County PAX are posh transplants. They often still post at the the posh-est AO around. Likewise, several of the posh PAX often post at the County. The two groups workout well together. They also seem to enjoy a little bit of jawing back and forth about which site/PAX is better. Thursday willContinue reading "Pre-Blast: Thanksgiving Day Burpee football at the County 07:00-08:00"

Q: Bob Ross, Star Child (12):  Ladybird, Mr. Kotter, Red Rood, Drive Through, Pew Pew, Meter Maid, Gypsy, Huggies, Retainer, Presto Hot Wheels had something come up so I decided to step in with the help of my old neighbor Star Child COP:  SSHs, Grass grabbers, Imperial Squats, Plank Jacks, Arm Circles Thang 1: MoseyContinue reading "Backblast 11/17/18 @ The FOG"

Want to get stronger and better? Want to push yourself in a new way in the Gloom? Of course you do. Accordingly, bring a weight plate and a kettlebell to Veterans Park on Monday at 5:30 am for a full body heavy workout. For the weight plate, I suggest a 25-45 lb plate. If youContinue reading "#PreBlast for Diablo Black Ops #Heavy at #TheTank 11/19/18"

The Pax: Mudbug, Valdez, Nice & Slow, Porkchop, Jolly Rancher, Grinder, Fergie (Q) The weather: 32 degrees; frost, ice and snow on the grassy areas. "The best laid plan o'er mice and men, often go awry." Well, I didn't actually have a great plan, but I had some ideas of what my weinke should lookContinue reading "Pleasantville – Wisteria 11/16"

It is fantastic to see how F3 Louisville has grown.  We have multiple new sites and dozens of HIM's getting better every day.  We've all met a lot of new people and have  been exposed to what I consider to be nothing but positive influences. That being said, every once in a while it's goodContinue reading "Pre Blast. Vincent Q at the O #Ruiner"

When Hot Wheels has to back out, Bobross asked me to co-Q The Fog tomorrow. I was so excited that I committed to that AND a Pre Ruck at 5:30 since I'm missing Abacus' event tonight. If you are in the same boat, join us early! Mad Cow is already a HC. Methane too. SYITG

Pax- Drysdale, Tony Malito!, Jitterbug, Aerobie, Iceman, Shortstack, Retainer, Starchild, Snowday, Huggies, Meatball, Hotwheels, Nino, Flounder (Q) Weather- 33Defreeze Big thank you from us Tankers to the Posh Royalty that have been supporting our AO the past few weeks! Thang 1-Warmup 10 BOYO Abe Vigota Kendra Newman's Grass Grabbers Plank Calf Stretch Hamstring Stretch StandingContinue reading "BackBlast “The Chopper” Friday 11/16"

Well, I havent been consistent in workouts in a bit a month. I haven't been to the Mutt in a couple months. I haven't Qd in about the same amount of time. Time to get back on the horse. What's the plan? I'm going to lean on some past Weinkes, and develop a plan toContinue reading "It’s been a while… #thehurt"

Don't let my F3 name fool you, I am not a big fan of cold weather. One obvious way to combat the cold is to keep moving... and that is what we'll do. A little running, some basic moves with Tabata timing, and some coupon work will be incorporated. You vs. You. Get your firstContinue reading "Pre-Blast – The Silo – 11/19 – SnowDay Q"

Work has kept me out of town, and out of F3 all week. I'm well rested. Its going to be chilly tomorrow. Don't worry, we won't stop moving long enough to get cold.