Carpenter Back Blast 9/22 “Vae Victis” or “Woe to the Vanquished”

Weather 72 degrees 95% humidity.  The rain held off just long enough for the workout Mosquitos in full effect PAX (6); Tanks (3) - Chestnut, Flo Jo (tank), Grinder (tank), Captain Insane-o (tank), Worm, Huggies (Q) This was my second workout at the Carpenter (Joe Creason Park).  It was my VQ for this AO.  IContinue reading "Carpenter Back Blast 9/22 “Vae Victis” or “Woe to the Vanquished”"

Backblast 9/25 – The County Amelia VQ

The County- St. Aloysius Pewee Valley Wx- KSDF 250856Z 18010KT OVC013 22/21 A3002 Thats light winds out of the South overcast skys and 72 degs with lots of humidity for those of you that don't speak pilot code. 24 Pax showed up for my VQ. Amelia Q, Tool Time, Nino, Cochran, Jitter Bug (R), Fungi,Continue reading "Backblast 9/25 – The County Amelia VQ"

09.25.18 Rooster Pre-blast. Old Bay at the helm.

I just listened to episode 14 of the F3 43 Feet podcast, and it really resonated with me.   Dredd proposes that to increase consistency, you must remove decision making.  You get dressed the same way every day without thinking about it.  You do automatic bill pay so you don’t have to think about it.Continue reading "09.25.18 Rooster Pre-blast. Old Bay at the helm."

BB 09/22 The Max @ Bayside BB 09/24 The Incubator @ Poshieland

It was a late call to step up and Q 09/22 @ bayside; however, when Banana Bread could not come up with a Q, I decided as AO Q to step to the plate.. 09/22  The Max Q: Glauc  PAX: Banana Bread, Gilly, Birdie, Charlois, Mr. Bubbles, Sparky Mosey to the rear of school (Continue reading "BB 09/22 The Max @ Bayside BB 09/24 The Incubator @ Poshieland"

Bag of Wrenches Pre-Blast – 9/25/18

Like many of you this weekend, YHC watched intensely as Candidate 011 got pummeled for 48+ hours by 7 cadres, all with Special Forces backgrounds, at GoRuck Selection 020.  What the human body is capable of physically was an amazing thing to see.  More fascinating though, was watching him tune out everything mentally. No matter whatContinue reading "Bag of Wrenches Pre-Blast – 9/25/18"

Black Ops Ranger Panties Ruck Back Blast 9/22

Cloudy 63 degrees 85% humidity PAX 12 - Huggies (Q), Alexa, Grinder, Meter Maid, Maize, Miyagi, Nice n Slow, Nino, Gypsy, McAfee, Chestnut, Tool Time I found this from an ad released by GoRuck.  To be eligible for a "Ranger Panties" patch,  we had to wear our rucks (no weight requirement) and ranger panties.  TheseContinue reading "Black Ops Ranger Panties Ruck Back Blast 9/22"

9.22.18 Hurt BB: Princess Power

Who ever said that Disney Princess songs are not suitable for WO music was crazy. PAX: SumpPump, MadCow, Buschhhhh, OldBay, CornBread, Mouth, Diablo, Peroni, Zartan(Q)Conditions: Glorious sub 70's I believeGearlander: UA Socks, NB minimus, LuLu shorts and F3 long sleeve with standard Tac HatWhen I showered up this morning I was worried I was gonna beContinue reading "9.22.18 Hurt BB: Princess Power"

B.B. 9/22 TheRuiner: St.X vs. Trinity Pride Week

Well StX/Trinity pride week has officially started with the 1st Annual Pride Week Beatdown. Nugget captained for the Rocks and Methane for the Tigers. We gave the disclaimer to 28 PAX, divided up the teams and each team headed out to strategerize and COP. PAX: Nugget Co-Q Methane Co-Q Eastwood Meatball Red Roof Trump ScubaContinue reading "B.B. 9/22 TheRuiner: St.X vs. Trinity Pride Week"

9-20-18 Backblast- The Big Kapowski- Bayside

It was a great morning for a good ole fashion beat down. Temperature was perfect and we had a solid group out to get better. PAX: Sadie (Q), Glaucoma, Charolaus(R), Krystal, Shuttlecock(R), Fannypack(R), Bannana Bread, Mr. Bubbles, Sparky, Grandpabear, Birdie, Brown 5:30 sharp- mosey to courtyard for COP. 30 Abe Vigotas 30 grass grabbers 30Continue reading "9-20-18 Backblast- The Big Kapowski- Bayside"

BackBlast #BlackOps #theCounty 9/22/18 Abacus Q

The first day of fall 2018 brought the PAX out for a wonderful beat down in nearly perfect conditions. F3 Louisville's growth over the last year has been remarkable. Nearly 200 PAX got better today doing something...rucking, pride week, ranger panty rucking (my eyes burn thinking about this) or an Abacus beat down. Maybe notContinue reading "BackBlast #BlackOps #theCounty 9/22/18 Abacus Q"

9.22.18 Hurt PB: Gozer the Gozerian

Hello again. I am back with a new routine and some choices the PAX gets to make to determine their future destruction. Just like in Ghostbusters you all get to pick your destroyer. But since I can't read minds like Gozer, we will have to vote. Bring gloves, extra energy and a photon blaster ifContinue reading "9.22.18 Hurt PB: Gozer the Gozerian"

9.21.18 BackBlast: Big 4 BO

PAX: BuschhhhPlumbBobFridgeZooQuimbyCBDigiornoRedRoofFaceZartan (Q)Conditions: it's never bad on the OhioGearlander: NB Minimus kicks, Calloway socks, ASICS super short short shorts, Nike Dry Fit fit and my stand by Tac Hat. "It was a good day"..... was one of the 90's hip hop songs we may or may not have heard as we clowned car'd it toContinue reading "9.21.18 BackBlast: Big 4 BO"

PB for 9/22 Ruiner at TheO: Rivalry Week!!!!

It's the biggest rivalry ever! USA/Russia? Nope. Batman/Superman? Nope. Derek vs. Hansel? Nope It's St. X vs. Trinity. And what a better way to kick off Pride Week than with a little "friendly" competition at The O. I am calling on all Tigers, Tiger parents or Tiger wannabes. Show up at Seneca Park by theContinue reading "PB for 9/22 Ruiner at TheO: Rivalry Week!!!!"

F3 Louisville Leadership Announcement – TClaps to McAfee and Nino

It is my honor to announce some leadership changes for F3 Louisville. Before I go any further, let me borrow some words from others about F3 and leadership. F3 is intended to be led by the PAX. Each man who is in F3 would consider himself willing and ready to lead, whether it is toContinue reading "F3 Louisville Leadership Announcement – TClaps to McAfee and Nino"

Black Blast Norton Commons – Looking fine at 39!

20 PAX made it out for my Birthday celebration at Norton Commons. I love this site, it's my OG site. It has everything needed to deliver a great workout. Today's workout wouldn't use any of the great features offered there. The only thing we needed was the parking lot. Conditions: warm, 78 with a lightContinue reading "Black Blast Norton Commons – Looking fine at 39!"

9.21.18 Ruck Training Back Blast

Just like yesterday's pre-blast, I plan to keep this simple as well. Sometimes I spend to much time overthinking a workout when most of the time the simplest ideas get the best results. I intended to let the PAX know that this would not be an easy workout, and this morning it was apparent thatContinue reading "9.21.18 Ruck Training Back Blast"

POSH LAND Back Blast 9/19 @ #THEBRIDGE

  I just want to thank all my F3 brothers for allowing me to be part of such an amazing group of men.  I have been posting since August 2017 and it has been an amazing year of growth both physically and mentally.  I appreciate all the encouragement and all those that have push meContinue reading "POSH LAND Back Blast 9/19 @ #THEBRIDGE"

9-20-2018 BB Gillispie Q at the ‘O’- Temple of Gloom

15 pax came out to the Gloom for my 3rd Q. Since it was my first Q in months, I tried to keep it simple, but challenging. Somehow I ended up with a lot of catch me if you can variations. Q: Gillispie Antman Who-Dey Mayberry Kilo Flo Jo Scuba Steve Digorno Glenn Ross LocoContinue reading "9-20-2018 BB Gillispie Q at the ‘O’- Temple of Gloom"

9.21.18 Big 4 BlackOp @0530: No Strairway to Heaven

“The only real battle in life is between hanging on and letting go” Shannon L. AlderAs I go through a 30 Day Challenge with some guys at church it reminds me a lot of our group. Working to get better by sharing in a journey together. Allowing each other to be vulnerable and have aContinue reading "9.21.18 Big 4 BlackOp @0530: No Strairway to Heaven"