F3 Louisville #TripleCrown Starts Tomorrow at 0530 #getbetter #F3Nation

The Triple Crown is a post at the Seneca AO on Tuesday for Bag of Wrenches, the new Parklands AO on Wednesday, and back to Seneca Thursday for the Temple of Gloom.

Quimby (VQ)-Star Child-Captain Insane-o Qs.

Do you have what it takes to run the Triple Crown?

CI out. See you in the #gloom


In honor of House of Pain (Jump around, Jump around), Van Halen (JUMP!) and Kriss/Kross (is going to make you, Jump, Jump), let’s get ready for 2017’s JUMPAPALOOZA.  Head Lock some FNG’s, grab your jump rope and join me at my debut at Q.  Signed–Mayor for Life, Mayor Quimby



Who:  All F3 Louisville Men and FNG’s.  Grab a friend and let’s hit 30 Jumpathoners!

When:  Tuesday (7/11/17) 0530 Hours

Where: Seneca Park Tennis Courts

What: Jumpapalooza

Who:  All F3 Louisville Men and 5+ FNG’s.


#F3 Louisville Virgin Q “Little Jerry” #Ruiner #25PAX for an 8 Round Bout

VQ- Little Jerry

PAX- Tiger, Old Bay, Mouth, Tron, Hobbs, Red Roof, KV, Bull Rider, Trump, Cardinal, Cutlass, Feud(Jacksonville), Waterboy, Seabass, Nugget, Double Down, Texas Pete, Country Boy, The Hammer, Quimby, Face, Zartan, Methane, Jordy, Little Jerry

The #PAX was strong coming into this beastly title Bout.  Little Jerry’s #Virgin-Q was not going to upset the masses.  He started with a disclaimer and we all know the fight was on.  The American Flag Chicken Balloon acted as a starting point and here is how it went down.  And straight into the 50 minute Thang we ran.

Round 1- Quarter Mile run around track. 20 SSH IC, 20 Merkin IC

Round 2- Quarter Mile run around track. 20 Wheel Barrow Merkins IC, 20 Flutter Kicks IC

Round 3- Quarter Mile run around track.  15 Incline Merkins IC (basically a hand stand Merkin. New Nickname maybe KegStand Merkins), 20 LBCs IC

Round 4- Quarter Mile run around track. 5 Pull Ups, Plank while waiting for PAX

Round 5- Quarter Mile run around track. 20 Merkins IC, 20 Dollys IC

Round 6- Quarter Mile run around track. 15 Wheel Barrow Merkins, 20 Flutter Kicks IC

Round 7- Quarter Mile run around track. 10 Incline Merkins, 20 LBC’s IC

Round 8- Quarter Mile run around track.  5 Chin Ups, Plank while waiting for PAX

We circled up for some much needed stretching.  Heel-Downward Dog, Kneeling Back Leg Stretch and some Leaning Butt Stretch.

We all knew Little Jerry was going to keep the feet dry with some additional running and he did not disappoint.  We welcomed Feud from the Jacksonville AO and it was great to hear his story with F3 Nation.  COT and a prayer to the #Sky-Q and we were on our way to Heine for some brew.

#TCLAPS to Little Jerry, a true #HIM.

#F3Louisville #Ruiner Pre-Blast – Little Jerry makes his debut

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When:  Saturday (7/08/17) 0700 Hours

Where: Seneca Park Tennis Courts

What: #Ruiner workout featuring Little Jerry’s debut at Q.

What Else:  It will be a battle for the ages.  Little Jerry in his debut at Q vs. the Pax and all of their Saturday morning mumble chatter about how late they were out last night.  Do you have the moxy to last an hour in the ring with Little Jerry?

Who:  All F3 Louisville Men and FNG’s.  Let’s try for 30, I know we can get this.

The Parklands Recon

Morning ladies.  Since I’ve been out of commission for a week (dragging 4 daughters through DC in 98° heat), and leaving again today for Nolin, I grabbed Cindarella (Methane, since he slept in on Thursday because it was raining 😩), and we went on a recon mission to The Parklands, in preparation of July 12th.

I’ll warn you now, do NOT go to the Parklands.  Just stay at Seneca.  If you don’t take that advice, you’ll love Parklands too much, and risk skipping Seneca workouts forever!!!  But really, we have a TON of options on our new Monday/Wednesday posts.  It’ll be awesome, and offer a nice variety to Seneca.

No FNGs. Methane and Star Child

Methane and I started at the Gheens Lodge and ran to a parking area of the egg lawn for the COP.  SSH, Imperial Squats, Merkins, etc….

The Thang- we moseyed on over to the bridge for some sevens…  6 merkins, 1 burpee…  5 merkins, 2 burpees…  etc.  we added 6 dips at the top of the bridge for some extra heat.  That bridge offers a nice hill and is longer than you’d think!

Methane took over.  We went for a stroll around the egg lawn and stopped at each light post for from skull breakers.  6 light poles, then turned around.  This time we did some bug catchers (lay on back with arms and legs wide, and bring them inhigg above you), and mario jumps to each pole.

To wrap it up, Methane had us bear crawl between three trees with 10 merkins in between.

We counted off (1…2…) and said our age and names to one another.  Not awkward at all…

Parklands will rock.

F3Louisville BB 17 (2FNG’s) ZZ Top of the Morning #templeofgloom #getbetter

QIC: Zoolander (Zartan) “ZZ Top”
PAX: Little Jerry, Old Bay, Red Roof, El Diablo, Double Down, Mouth, Cutlass, Bobross, Country Boy, Pope, Zartan, The Hammer, Nomo, Tiger, Zoolander, Bull Rider (FNG), Trump (FNG)
The sky’s were angry this morning as Zoolander took to the muddy and rainy runways of Seneca Park to model his Summer collection of pain and anguish.  His debut Q was assisted by Zartan and went something like this:
COP – (Legs…get it?)
1) 20 SSH IC
2) 20 Don Quixote’s 
3) 5 4×4’s (hand Sky, 4 merkin, 4 mountain climber return up)
4) 2 Aiken Leg mod-20 Squats, 20 Lunges 20 high knees 20 Spilt Jacks 
The Thang 1 – (Got Me Under Pressure)
Mosey to Field Hockey and grab all the coupons and place in center of field
Worked as 1 group
1st corner 30 LBC 20 Leg Flutters lunge walk to 2nd corner
2nd corner 30 LBC 20 Leg Flutters 60 Sec Plank, 30 sec r. arm plank 30 sec l. arm plank bear crawl to mid field
Mid Field- 30 LBC 20 Leg Flutters 6 Sec Plank, 30 sec r. arm plank 30 sec l. arm, 20 Russian Hammers, 20 Freddy Mercury, 20 Reverse LBCs  
Mosey to middle of field
The Thang 2 – (Tush)
Partner up with equivalent height  
Parnters line up- back to back in middle of field  
Coupon Pass around 30 reps 
Coupon Workout run routine – 2 minutes each
Round 1 Partner 1 does Squats with Coupon while partner sprints to end line and back Switch and Repeat
Round 2 Partner 1 does Over Head Press with Coupon while partner does super Mario to end line and back Switch and Repeat
Jog back to flag the long way
The PAX appeared to enjoy the summer collection of pain and anguish for the #templeofgloom and look forward to Little Jerry keeping our feet dry Saturday.
Zoolander manof steel

Louisville F3 Declaration of Inde”PAIN”dence 4th of July #getbetter #dontstop

4th Pic

QIC: Zartan

PAX: Face, Bobross, Jordy, Nugget, Cardinal, Mayberry, Fall Guy, Little Jerry, Texas Pete, Force Close, Methane, Diablo, Pope, Double Down, Red Roof, Cutlass, Quimby, Kelso (FNG)

In the dawns early light, 19 #HIMs started their Independence Day the right way.  By showing up and throwing down for this rain filled #BagofWrenches.  Here is how it went down.

COP- 20 SSH IC, 15 LBCs IC, 10 American Hammers IC, 5 Angle Grinders*, 10 Dollys IC, 15 Imperial Walkers IC, 20 SSH IC

Slow Suicides-

Court 1- 15 Merkins IC & run up and back to end of Court 1.

Court 2-  10 Plank Jacks IC & Karaoke up and back to end of Court 2.

Court 3- 15 Freddie Mercurys IC & Super Mario Up and back to end of Court 3.

Court 4- Sixty Second Circles* and AYG(All you got) up and back to end of Court 4

The Thang-

Moseyed over to Field Hockey field and partnered up along the way.  All smiles when we lined up in two lines for a little Bear Crawl Inch Warm action.  We then grabbed our partner for 3 sets of 10 Leg Throw Downs each.  For this next bit, I encouraged everyone to look to their partner for moral support.  We lined up on one goal line and prepared for Elevens (11s).  Started with 1 burpee, ran to other goal line and dropped for 10 merkins and ran back to start.  Then 2 burpees, ran to other goal line for 9 merkins and ran back to start.  You get the pattern.  Our last rep finished with 10 burpees and 1 merkin for a total of 55 burpees, 55 merkins and 20 full field runs.

Time was up so we circled up for some stretches. Not sure we have names for all of them so I will make them up for the time being.  Laying Flamingos (one leg down) for for both legs, Shopping Cart (dance) for both arms, Cobras and Downward Dog Up Collars.  Names need some work I know.

COT- 19 PAX on a gloomy 4th of July morning and we welcomed one FNG (Kelso) to the fam. Jordy upped the ante for future Q’s by adding the addition of jump ropes.  #TCLAPS to Jordy for hooking everyone up with some ropes that will help us all #getbetter.  Great act of generosity and much appreciated.  Intentions for all to be safe and smart on this great day and a final shout out to the SKY-Q for all we have.





F3Louisville BB – 25 (2 FNGs) Mayberry Q’s the #Ruiner

If you’re looking for trouble in Mayberry you better just mosey on through town….


Date: 7/01/17

QIC: Mayberry

PAX: Red Roof, Star Child, Nugget, Mayberry, Seabass, Cardinal, Cutlass, Captain Insane-o, Methane, The Shocker (FNG), Old Bay, Zartan, Taco, Kidnapper Van, Hobbs, Jordy, Quimby, The Tiger, The Hammer, Probe, Force Close (FNG), Double Down, Mouth, Cool Hand Luke, Moonlight

COP (on the Tennis Courts)

  1. Side Straddle Hops
  2. LBCs
  3. Imperial walkers
  4. Butt Kicks
  5. Shoulder circles (make circles with arms extended)
  6. Stretch
  7. Merkins


The Thang…(Staying on the tennis courts)

  1. Bear Crawl to second court
  2. Merkins (sliding side to side) (start with 10)
  3. Broad jump back to start (can add burpee if they want)
  4. Peter Parker (5 to start)
  5. Repeat 5 times; decreasing merkins by 1 and increasing Peter parkers by 5)

Mosey over to Burpback Mountain…

  1. Start at the bottom of the bottom of hill
  2. Lunge walk up hill
  3. Top of hill: 7 burpees with plank jack
  4. Repeat and decrease burpee by 1 until only 1 is performed


Mosey over to the field hockey field and partner up (size matters)

  1. Round 1
    1. Plank and Derkin (10)
    2. Yodas across the field switching in the middle)
    3. 50 squats (total between both partners)
    4. Yodas back to start
    5. Al Gore while waiting
  2. Round 2
    1. Booyah Merkins (10)
    2. Alternating Broad jumps across field
    3. 50 rosealletas (total between partners)
    4. Run backwards to beginning
    5. Plank to wait
  3. Round 3
    1. Lung Jumps (30)
    2. Kariokee across field
    3. Twerkin (30 total) (Shoulder press):
    4. Karaoke back
    5. High Knees while waiting

Two sprints across the field hockey field AYG.


Declaration of Inde”Pain”dence Pre-Blast

4th Pic

Put down your margarita, lace up your trainers and lets get to work.  This Pre-Blast is for all those who will not be joining us tomorrow morning.  Knock it out!! Post a pic or comment online and let us know you were up to the challenge.  No frills.  Just work.

20 SSH IC, 15 LBCs IC, 10 American Hammers IC, 5 Angle Grinders*, 10 Dollys IC, 15 Imperial Walkers IC, 20 SSH IC

We will do next part on the 4 tennis courts so modify to your surroundings.

Slow Suicides – Court 1- 15 Merkins IC & run up and back to end of Court 1.  Court 2-  10 Plank Jacks IC & Karaoke up and back to end of Court 2.  Court 3- 15 Freddie Mercurys IC & Super Mario Up and back to end of Court 3.  Court 4- Sixty Second Circles* and AYG(All you got) up and back to end of Court 4

We will mosey over to field hockey field so find a place with a clear starting and ending point about 75 yards apart.

We have partner exercises here so to compensate do 15 Rosalitas IC, 15 Peter Parkers IC & plank to some discomfort.

Elevens- This pattern is easy.  You do a series of burpees on one side and merkins on the other.  Run back and forth about 75 yards between exercises.  Start with 1 burpee run and then 10 merkins and run back.  Now we do 2 burpees run and 9 merkins.  Complete pattern until you do 10 burpees and 1 merkin.  All sets equal 11.

Find a place with a picnic table or ledge and some steps if possible. AMRAP 15 dips, 10 LBCs IC, 15 steps ups, and 10 American Hammers IC.  Go 8-10 minutes or until you are spent.

Stretch to your pain level and hit the beach.

Check back tomorrow afternoon to see what fireworks I have in store for the Louisville crew.

Zartan Out.



*Angle Grinder- Starting in plank position angle your body up (pike position) while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. This exercise is performed 8 count. 1. Touch knee 2. Return to plank 3. Down Merkin 4. Up Merkin 5. Touch opposite knee 6. Return To Plank 7. Down Merkin 8. Up Merkin

*Sixty Second Circles- Start with T Plank right arm up for 15 seconds, 15 merkins IC, T Plank with left arm up 15 seconds, finish with 15 LBCs IC.

The Captain Went Down to Florida @F3_Louisville @F3Orlando @F3Nation #getbetter #HIM #recon

YHC (Captain Insane-o) took his gentile southern charm down to Florida for a little pre-vacation, and checked in on House of the Mouse.  They put a beating on me like they knew me.


Prior to the trip, YHC’s M (Admiral Insane-o) said, “Oh hey, I checked and there’s a Saturday workout in Orlando.  You should go.”  F3 Works, Men.  Let me tell you.  wink

So, I hopped in my base model Hyundai and sprinted up the highway to the AO at Blue Jacket Park.

I met Sertificate first and his guest Cold Cuts (from F3 Charlotte South), both of whom offered me a warm greeting.  I should have known when the Pax showed up carrying their own coupons that it was going to be beat down.

Side note, it was already in the 80s and the humidity was high.  It’s hot in Central Florida. Africa hot.

I met the rest of the Pax (9 HIMs, excluding YHC): Heat, Quad, Walker, Bojangles, Dodgeball and a few others who, while I know I knew their name at one point, were erased from my memory by the Sertificate/Cold Cuts/Dodgeball face melt that was to come.

Sertificate wasted no time… no COP warm up … no how you doing … just 20 Burpees OYO, in a COP that was mostly Pain. Well, that’s how its going to be, eh?  Needless to say, it didn’t get easier, and you should look for their full Backblast (I won’t steal their thunder), but the workout was intense, fast-paced and utterly menacing.  Thanks to Cold Cuts, I can’t even hug my kids (Jack Webbs are dangerous).  And thanks to Dodgeball, I now know how to push the pace.  As he said during hi-five merkins, “you gotta push hard.”

Pretty sure Marcellus Wallace could call these dudes in a pinch.Marcellus_Wallace

We at F3Louisville are going to straight up gank a bunch of stuff from F3Orlando; from the workouts, to the cadence of the Q, to the straight up batflipping beatdown that Dodgeball put on the Pax.  Dude did his merkins while watching to make sure the Pax went all the to the ground #beast.  I saw you, buddy.

Thanks for the hospitality, guys.  I’ll be back and I’ll #bebetter.  And if you’re coming to the ‘Ville, let me know so we can return the favor. Oh and sorry for water-logging the BOM; did I mention the heat?

CI out CI

Let’s get #30PAX for #Ruiner Tomorrow!!!



F3 Louisville – Let’s get #30PAX for tomorrow’s workout!  We can do it, just headlock everyone you can think of and bring them.  Doesn’t matter if they’ve done a workout before or not!

When:  7:00-8:00 AM (07/01/17)

Where: Seneca Park Tennis Courts

What:  Peer led bootcamp style workout.

Who:  Any man

Why:  Developing Better Male Leadership in Our Community



Pre-Blast – #Ruiner (Sat/0700/Seneca) #MAYBERRY

Pre-Blast – #Ruiner (Sat/0700/Seneca)

#F3Louisville #F3Nation #F3Counts


“Paaaww, you reckon the boys are going to be able to handle Mayberry tomorrow morning?”

“No Opie, not if they go out drinking with Otis tonight”

“Well I sure hope they don’t spill their Merlot, Mayberry don’t mess around with that”





F3Louisville BB – 21 (3 FNGs) Pax Bobross “Pain”ting #templeofgloom #getbetter

QIC: Bobross

Pax: Red Roof, Nugget, Old Bay, Zoolander, Roadrage (FNG), Tiger, Methane, The Hammer, Little Jerry, Pope, Diablo (FNG), Water Boy (FNG), Zartan, Mouth, Double Down, Tron, Nomo, Jordy, Star Child, Bobross, Captain Insane-o

Bobross took the easel for his virgin Q and painted some thunderous clouds 🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩


– 15 Side stradle hop
– 15 Mountain cllimbers
– 15 Toe touch twist
– 10 Imperial walkers

The thang…

Run to school (Arms/Chest) for 10 minute AMRAP
– 5 Standing pushups against wall (Balls to wall) (optional wall walks)
– 5 Merkins
– 5 Dips

Run to basketball courts (Ab Workout)

Sprint to Baseline then

–10 leg flutters, karaoke back

Sprint to the baseline

-10 Dollys, Headers back

Sprint to baseline

– 10 Little baby crunches – Mario back

Sprint to baseline
– 10 American Hammers – backwards run back


Run to tennis courts (Leg Workout)
AN exercise at the end/beginning of each court
5 courts
– 1,2 3, 4,5 Squats
– 1,2 3, 4,5 10 Burpees

COT and name-o-rama

3 more FNGs for #templeofgloom. Lots of announcements on t-shirts, COMZ and some great words as we circled up. We broke to conquer another day.

Then, Nugget showed us all what this is all about by thanking Tiger (who’s only on his second post) for his fellowship…


F3Louisville #Growth: Some Tips for the New Guys #grow #F3Nation #explosion #HIM

Just a few tips for all the new guys coming (and returning) to F3 Louisville workouts.

Before you get into the text, remember to share F3 with your friend, brother, dad, neighbor, son or any guy you think may need this.  It’s different and the real deal.

Completely lifted (with minor edits) from the F3Nation site is a top ten steps for new guys. Added are some F3Louisville specifics:

10 Steps for a New Guy in F3
So, you got past our favorite excuses and decided to participate? Greatness. Here are some tips to get you going…

1. Check out the video and text on “About F3” to get the F3 basics. [You can link to this thru the menu on the left side of this site to F3Nation]

2. Find workouts in your region by visiting the “Where is F3?” page. You don’t need much. [F3 Louisville AOs are listed in the menu on the left side.  Use this to headlock guys; two AOs cover most of the ‘Ville. NO excuses].

3. Unsure what some workout or other term means? Consult the lexicon or exercises.

4. We’re working on a way to consolidate local comz, but let Red Roof, Star Child or Captain Insane-o know if you want to follow the site or contribute. We’ll add you. Also, sign up for twitter and follow F3_Louisville and all the Pax that you see. Repeato in 5. Share this site with the FNGs you headlock!

5. Sign up for twitter. Follow @f3nation. Follow @F3_Louisville. Follow your PAX. Read the posts and backblasts on this site and the F3Nation site

6. Q a workout. After, post a backblast. (Contact Red Roof, Star Child, Captain Insane-o or Zartan — to get posting rights and check out the editorial guidelines on F3Nation).

7. Go to a 2nd F event, be it a #CSAUP or a #HDHH (did you look at the lexicon?). Don’t see something that fits you or want to do something different? Find your local 2nd F Q.

8. If you’re moved to do so, check out and attend an F3F event. Don’t see something that fits you or want to do something different? Apply to make a difference.

9. If you’re moved to do so, check out a 3rd F workout in your region under the “Schedules” and the “3rd F” tab. Don’t see something that fits you or want to do something different? Hit the forums or find your local 3rd F Q.

10. Review the FAQ and/or ask us any questions we didn’t cover.

25 Pax (6 FNGs): Climbing the Ladder #Grow #F3Counts @F3Nation

QIC:  Star Child (YHC via CI)

Pax:  Star Child, Pope, Tron, Cutlass, Mayberry, Face, Captain Insane-o, Quimby, Zoolander, Zartan, Double Down, Little Jerry, Red Roof, Cool Hand Luke, Texas Pete, Fall Guy, Old Bay, Methane, Bobross, Moonlight (FNG), The Hammer (FNG), Tiger (FNG), Couch Potato (FNG), Babybell (FNG), Wham! (FNG)

At daylight, 25 PAX (record!) met up at the flag for #BagOfWrenches.  At the Q, my mission was to show how easy it is to Q, while still challenging the PAX.  Two routines is all that is needed.  Nothing fancy.  Less explaining and more sweating.  I believe I succeeded.

Circle of Pain- We Moseyed on over the tennis courts to get the blood flowing.  Some SSH, Spiderman Merkins, and Boat/Canoe, Redneck Imperial Squats, and a little more SSH did the trick.

The Thang-  We moseyed on over to Burpback Mountain for Jacobs ladder.  It certainly hurt more than I expected, and the run back to the flag wasn’t a walk in the park either (well, yes it was since we could barely run by then…)  When we got back to the flag we went for a stroll around the Seneca Circle as I counted off ten light posts.  Once we got the #10, we ran back, stopping at each for some Rosalitas, then did it again with Imperial Squats.

Once we were done we Moseyed back to where it all began of the COT.  Welcome Moonlight, The Hammer, Tiger, Couch Potato, Babybell, and WHAM!  Pope, Tron, Cutlass, Mayberry, Face, Captain Insane-o, Quimby, Zoolander, Zartan, Double Down, Little Jerry, Red Rood, Cool Hand Luke, Texas Pete, Fall Guy, Old Bay, Methane, and Bobross rounded out the pack with me.   My legs are not gonna feel right tomorrow.

Aye! StarChild

25 Pax (7 FNGs) for “Ducks on the Pond” #sleevelesslikecheech #GROW #F3matters @F3nation

QIC: Nugget

Pax: Nugget, Face, Double Down, Captain Insane-o, Zartan, Mayberry, Methane, Cardinal, Kidnapper Van, Red Roof, Little Jerry, Cutlass, Quimby, Taco, Star Child, Jordy, Texas Pete, Pope, GOB (FNG), Double Wide (FNG), Cool Hand Luke (FNG), Mouth (FNG), Tron (FNG), Mox (FNG), Hobbs (FNG)

Nugget’s Backblast:
Well, it was a sunny, but muddy day in the Ville, but we don’t shy away from getting dirty. We started off with our record breaking 25 PAX, and moseyed the long way to the Field Hockey Field for a Red Roof led, oddly counted, COP. Started with SSH, followed by Merkens, LBC and Rosalitas. And as we all felt warm he threw in 5 Burpees. Thanks, Red Roof.
I warned that we were gonna get dirty, and we headed over to the softball field. This activity I like to call “Ducks on the Pond”. If you know baseball terms, you know that means the bases are loaded. And I loaded them with painful exercises. From home to first was a walking lunge, followed by first to second a karaoke run, second to third burpee broad jumps, and finally a sprint home. All others doing an AMRAP of 5 dips, 10 step ups and 15 rosalitas when not on the basepath. I intentionally slipped on the burpee broad jumps, fully taking advantage of the muddy field. We went in 2s toward the end to push the time.
When that was completed, we did a “Native America Run”. This involves the group jogging together and the last member sprinting to the front repeatedly until reaching the goal. In this case the field hockey field. I came close to “spilling some Merlot”, but like the champion of the Run for the Rose, I held it together.
We then circled up for some Tabatas. This is 8 rounds of 20 seconds on, 10 seconds off of one particular exercise. We started with Merkens, the LBCs, and finished with squats. This may sound easy, but it is brutal. This was learned quickly after the Captain suggested diamond Merkens. Loved the AYG effort on these since most of the PAX had never heard of this before.
We finished up with some team sprints with planks and rosalitas. And an AYG sprint to end our day.
I appreciate all the support on my first Q and am looking forward to my next one. I am learning a lot each time out.

COT and Name-o-rama

We pulled in a group of 7 FNGs who fit right in and promised to return to the #gloom. TClaps to Quimby, Zartan, Star Child, KV and Jordy for headlocking. TClaps to @coreywinton for directing a FNG to us who found us thru the new site.  Many went #sleevelesslikecheech and we all reflected on this tragedy and sent out prayers and support to Cheech’s family. Two things you should see if you don’t think this is the real deal:

Tclaps to Jordy for suggesting we all evaluate our safety during workouts including routes and gear. Be safe out there men!

Red Roof gave us some parting words to live by and we broke to conquer another day.

NotFake News:

The Pax is considering adding another AO in the East End for our hi-class #HIMs. Let’s keep these numbers #growing and it’ll be time soon enough.

Go buy a F3 Louisville Logo’d shirt. https://f3.mudgear.com/products/f3-louisville-shirt-pre-order?variant=44933640339

#Ruiner PreBlast — Nugget’s First Solo Q

Captain Insane-o here with a little PreBlast for F3 Louisville.  A few important announcements:

First, our F3 Louisville Logo was recently approved by the mother-ship and the presale is going on now.  Get on your internet machine and order here .

Second, this is Nugget’s First Solo Q and we want it to be a real #Ruiner.  Good chance it’ll be sloppy as we’re getting the backside of Cindy Friday afternoon and evening.  Nothing like a little sauce with your Nugget.

Third, I’m hearing rumblings of multiple FNGs on Saturday.  Look, let’s headlock these guys.  For those of you that keep coming back, you know this is different.  Tell your brother, buddy, neighbor — hell the guy you can’t stand that needs to have his merlot spilled — that this is everything it is.  And next time we see a rival gang of fitness dudes, we’re assimilating them on the spot.

Finally, go sleeveless Saturday for our fallen F3LexSC brother Cheech, who passed away Thursday leaving his wife and two children.

See you at 0700 in the #gloom for the #ruiner.

CI out CI



13 Pax for Sgt. Pepper’s #Gloom(y) Heart’s Club Band #sleevelesslikecheech #getbetter

QIC- Zartan

13 PAX- Zartan, Nugget, Cutlass, Double Down, Little Jerry, Captain Insane-o, Country Boy, Texas Pete, Quimby, Star Child, Red Roof, Bob Ross & Pope

In honor of the 50th Anniversary of Sgt. Pepper’s Lonely Hearts Club Band, this #templeofgloom was inspired by the Beatles.  It was a muggy morning so we got to it and mugged the morning right back.

 Revolver– We started with a run the long way to the tennis courts for some COP.          20 SSH IC, 15 LBCs IC, 10 Rosalitas IC, 5 Angle Grinders, 10 Rosalitas IC, 15 LBCs IC and 20 SSH IC.

Hard Days Night– With the heart rate increasing we shifted to some LOP for some slow suicides.  Court 1 was 10 Don Quixotes IC with a run a up and back.  Court 2 was 10 Reverse LBCs IC and Karaoke up and back.  Court 3 was 10 Freddie Murcurys IC with Super Mario up and back.  Court 4 was Sixty Second Circles (SSCs) AYG up and mosey back.

Help! Now we were working.  Ran over to soccer field for some partner work to help the # PAX get to know one another.   10 Squirkins, 10 Booyah Merkins then right into the Bear Crawl Inch Worm.  With 13 on the field this was a chore.  Fired up the music for the Thang that today bore the name Red Barchetta.  With over 700 yrds ran and 100 SSH, 75 Mt. Climbers, 50 LBCs, 25 Merkins and 10 burpees this was a great way to finish up strong.

Let it Be– Finished with some hammy stretches since they were bearing the brunt of the work.


No epaulets for the Sargents in the Pax; we all went sleeveless in support of our F3 Brother @F3Cheech #sleevelesslikecheech @F3LexSC.  Sadly, we found out after the workout that he had passed.  Our prayers are with his family and friends.  Prayers for Quimby’s pops.  We left better #HIMs than we came; that’s always a good thing.

Tclaps to Zartan for his first solo Q.

No More Landmines


Look at this photograph

Every time I do it makes me laugh

QIC- Jordy

17 PAX- Jordy, Red Roof, Star Child, Captain Insane-O, Pope, Old Bay, Texas Pete, Methane, Nickelback, Zoolander, Country Boy, Bobross, Cutlass, Double Down, Little Jerry, Quimby, Zartan

The PAX was 17 strong and willing #inthegloom this morning for the #bagofwrenches. Fresh off a successful legal name change, Jordy (formerly Geordi, also Giordi) took the helm for the Q. And what an eventful morning it was! Went down like this:

The fluffer was a long run to the tennis courts for a little COP to get the proverbial juices flowing. 5 rounds of 10 count in cadence SSH, Murkins, Squats (Teabags), LBC’s, and Freddy Mercury’s. Nobody seemed phased so we did it again for another 5 rounds on the 10 count. A count off showed a record Tuesday PAX of 17 (!!!) and we partnered up then Jordy led the cavalry out of the gates to the soccer field.

En route, Nickelback stepped on a landmine and went down on a bum ankle. Standing 8 count and we ruled him out for the day. Nurse Star Child tended his injuries for a few while the PAX rode on.

To the soccer field for Coupon Tuesday! Partner work for this manthrashing. AMRAP 5 minutes for 3 rounds

Round 1- one partner sprints the width of the field while the other does Coupon weighted Squats .

Round 2- the beatdown continues. One partner runs half the field carrying the rock while the other does air Squats.

Round 3- just because. One partner sprints the width of the field while the other does strict overhead Coupon presses. Yeah baby!

Coupons up and run back to the tennis courts for Mary. Star Child started it off with some 7 Minutes Abs while Jordy checked on the wounded.

Jordy then led the 16 man Circle Burp with SSH on the go. Finally, when the PAX could no longer feel their legs, it was to the line for Air Squat Suicides. 5 Air Squats followed by AYG Suicide runouts. Planks, downward dog, Cobras, hamstring, squat stretches to cool it down and done!

COT and prayer led by Red Roof. No FNGs today but damn what a show! Shout out to the PAX on crushing it today! Tclaps to Cutlass – kid is on fire – and to Pope, Bobross and Country Boy for Larry Bird’ng the final exercises.

And finally- Shout out to Nickelback for speedy recovery from what appears to be a mild ankle sprain. No More Landmines brother!

Up Hill Battle

13 HIMs arrived for the Ruiner, with 2 FNGs props to Zartan.  Star Child was on the Q for the first half, and we moseyed on over tot he Ball courts for some COP.  We circled up for some SSH, Merkins, and Imperial Walkers, and the newly introduced Imperial Squats.  After  our blood was flowing, we lined up for DOMINOES, and we FELL HARD.  We planked on each side while each PAX did 5 Merkins.  Down the row, and back again.

Afterwards, we regrouped and went for a field trip across the bridge and over to a nice (not nice) little (not little) hill, where Star Child got everyone a little closer than they wished to be…  We partnered up for some backpacking (YODAS!) and carried one another up the hill, and ran back down.  Each partner had a try at it.  Then we wheelbarrowed up the hill, well as far as we could, then bear crawled the rest of the way up.  We ran back down to swap.  Lastly, we burned up some legs with 5 jump squats, and ran backwards up the hill.

Red Roof was now the Q, and he led us to the Field Hockey Fields for some 100,200, and 300… Wiping out any ounce of energy we had left, partnering up for 100 Merkins, 200 air squats, and 300 LBCs combined while the other partner was running across the field.  If that wasn’t enough, we circled up Freddie Mercuries and Derkins to wrap us up for this Ruiner.

The two FNGs are FNGs no more..  Welcome County Boy and Texas Pete.

Texas Pete and Country Boy, welcome to F3.  We hope to see you all again at The Bag of Wrenches.  HIMs included Red Roof, Star Child, Nugget, Zartan, Little Jerry, Double Down, Kidnapper Van, Dr. K, Methane, Taco, and Cutlass in the COT.  Prayers to all for a great Fathers Day.  We earned it this morning, brothers!

Hard Rain

  • When: 06/15/17
  • QIC: Zartan, Captain Insane-o
  • The PAX: Red Roof, Star Child, Little Jerry, Jordy, Double Down, Bobross, Zartan, Methane, Face, Captain Insane-o, Nomo, Old Bay (FNG), Zoolander (FNG), Quimby (FNG), Ironclad (FNG)

It’s raining, it’s pouring, the old man is snoring.  YHC (Captain Insane-o) woke to this…

Dead Rain


But I was pretty sure the heavy stuff wasn’t coming down for quite some time, so into the #Gloom we went.  Four FNGs joined a strong group of #HIM for a rainy, soggy and brutal (lots of running) #Templeofgloom workout.

Zartan took the keys for his first Q, and like the priest in Caddyshack, he careered it.  Here’s what went down…

COP (LOP, Line of Pain?)

Zartan ran us over to the tennis courts and lined us up for a little warm-up he called slow suicides.

20 SSH IC, forward run to Court 1, backward run back
20 American Hammers (that drew support from the Red State FNGs  who joined us), Karaoke to second court and back (switch sides)
20 Mountain climbers IC, Super Marios to Court 3, High knees back
Sixty Second Circles (a Zartan original):  Plank with left hand high (hold 15 count), roll to LBCs 15 OYO, roll to plank with Right hand high (hold 15 count), run up to Court 4 and back.  Tclaps to Bobross for Larry Birding it.
Then, Zartan circled us up for (YHC’s favorite) a Circle Burp.  With 14 and YHC holding his “down”, it took some time.  We were ready for the next challenge.

The Thang…

Zartan handed the keys to YHC, and I had everyone count off 1-7, 1-7 and meet their new partner.  We moseyed down Pee Wee Reese to a hill that made for a nice place to do a little Burp Back Mountain.  With your partner, 15 burpees, run down the hill.  At bottom, elbow plank until all get there.  The key was to stay with your partner, but push him too. Plus, after this you may need a strong hand told hold you.  A little downward dog, recover.  Then, 10 burpees, run up the hill.  Plank till all are up there.  Little Jerry gave us a ten count to recover.  Then, 10 burpess and run down the hill.  Keep in mind, it’s pouring rain…  At the bottom, plank till all get there; downward dog, cobra (upward dog), back to plank.  Line up single file for an overlap run back to the tennis courts (about .5 mile).

At the tennis courts, circle up for 7 Minutes of Mary…

20 Dollys IC
10 V Up Roll Ups OYO
15 Freddie Mercuries IC
Fifer Scissors on YHC’s count

Break the circle, line up.  20 merkins, sprint to all 4 courts to end line and jog back.  Plank for 10 count and we’re done.  Still raining.

COT and Name-o-rama.  Tclaps to Zartan’s milkshake for bringing all the boys to the yard. I heard a few of them say, “this is something I’ve been looking for for a while.”  YHC hears you! Four FNGs on a very rainy Thursday for the #Templeofgloom is impressive. Ironclad can change his name when he comes back.  Star Child closed us with some nice words to live by and we left to conquer another day.

CI out!  CI#getbetter


Let’s Go Krogering

  • When: 06/13/17
  • QIC: Red Roof
  • The PAX: Red Roof, Star Child, Captain Insane-o, Face, Zartan, Nomo, Little Jerry, Double Down, Methane, Bobross, Nickelback


Double Coupon Day.  It’s sticky out today boys, let’s go Krogering!!!

Mosey to B-ball courts for COP




Hamstring stretch left and right – 10 count each side

Plank jack x10

Downward dog – 10 count

Good mornings – 10 count

Mosey to field hockey field and grab coupons. Partner up, size doesn’t matter

P1: coupon shoulder press x10, P2: coupon curl x10. Partners run to other’s coupon and switch exercises.  Finally run back to original coupon location

P1: Walk over merkins x10 P2: weighted squat x10, regular run back and forth

P1: Coupon swings x10 P2: triceps press x10, backwards run back and forth. 

 P1:  shoulder press again x10, coupon curl x10, karaoke run back and forth.

Now everyone is feeling the burn, let’s really blow it out for the finale, head to the playground…

8 Minute AMRAP (as many reps as possible): 5 dips -10 step ups -5 pull ups – 10 step ups – REPEAT

COT and prayer

Red Roof lead the COT and final prayer.  Big T-claps to recent FNG’s Face, Zartan, and Nickelback for coming back and joining the PAX for multiple workouts.

Tryin’ to be the Best at Exercising (Captain Insane-O via Red Roof)

  • When: 06/10/2017
  • QIC: Captain Insane-o
  • The PAX: Red Roof, Taco, Cutlass, Captain Insane-o, Zartan, Cardinal, Nickelback, Little Jerry, Double Down, Kevorkian (FNG), Kidnapper Van (FNG), Face (FNG), Early Times (FNG), Probe (FNG)


Today was YHC’s (Captain Insane-O) first solo Q, so I came prepared. Inspired by an epic Zartan quote when he was resisting my headlock – courtesy of Kenny Powers – today’s workout is entitled, Tryin to Be the Best at Exercising…

Mosey to Basketball Courts


20 SSH
10 Merkins
20 LBCs
20 Freddie Mercuries
20 Plank Jacks
20 Air Squats
Circle Burp- high knees,in order call “down” for a burpee til everyone gets a shot. We were feeling the burn, and the FNGs were not smiling any more.

The Thang…

Hard run back to the Field via the long way (over the river and through the half-pipe we go!). Anyone in the Pax can call out an exercise; 10x max tho. Red Roof called plank, to six at the top of the hill and Pope released us after a slow ten count. YHC called air squats half way back. No one else spoke up. Saving their strength, maybe?

Back to the field. Pax was moving like a well oiled machine. Pair up, line up (Red Roof, Nickelback and YHC had a trois). Played a little Catch me if you can. Partner 1 performs 5 Merkins, and then sprints to catch the Partner 2, who has been running backwards. Repeato up and back. Plank while you wait for everyone to finish.

Circle up for…

BLIMPS 5 burpees, 10 lunges jumping, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats. Pope asked for an acronym so he could remember. Pretty sure BLIMPS covers it. The workout was getting to their brains! It’s working! Plank while you wait for everyone to finish.

Circle up for Mary time.
In and Outs 10x.
Fifer Scissors 10x.
Leg Climbers 10X (each leg).
Heels to the Heavens 10x.
Captain Thor (big boy situp, 4 American Hammers) 10 X.

Now for the main event.

Set up the A/V equipment for the Death Metal Circuit. Cutlass was in heaven.

YHC did some course work before and had each station marked and staked with a coupon. Each coupon was a circuit stop with the last stop being ropes. Circuit exercises: Burpees, Coupon Swings, Merkins, Overhead Coupon Presses, Weighted Squats, Battle Ropes at the end. Each station was an AMRAP for 15 count. Move on the whistle (courtesy of BeepWatch 2 apple , which I highly rec). Bear crawl back to start and plank til you’re up again. YHC took us to six a few times in the plank line and elbow plank. Rinse and Repeat three times.  Here’s a little video:

What would it be without Rocky/Apollo beach sprints? AYG sprints next. Stop at the end and plank til everyone is done. Plank to six, 10 count. Recover. AYG sprints. Stop and the end and plank til everyone is done. Left side only, ride side only. Back to plank, 10 count.

COT and Name-o-Rama. We had 5 FNGs. This thing is growing. Great group of men. Great time. Welcome Probe, Kevorkian, Early Times, Kidnapper Van (KV), Face. I want to thank KY (Charlotte NC) for headlocking me.  This has been a blast and something I really needed, but didn’t realize.

Extra credit to Little Jerry who ran a 5k after the #Ruiner and Kidnapper Van who pulled a lil piggie and literally ran to the farmers market to meet his wife after the workout.  Strong work!  And a shout out to Geordi who was waxing Worf’s back and missed my Q!  Sleep well my friend.