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"

Fight for Air Climb: F3 Louisville

PAX - Looking to gauge interest from F3 Louisville on participating in the American Lung Association Fight for Air Climb on Saturday, February 2nd at PNC Tower in downtown Louisville.  This is a 38 floor, 768 stair challenge to raise money for the American Lung Association.  Registration is $25, and you are encouraged to raiseContinue reading "Fight for Air Climb: F3 Louisville"

X v Trinity (and anyone else that wants to join) #ruiner

As we get closer, I wanted to remind all the kitty cats out there that the Rock Alums will be waiting for all of you in the gloom on Saturday. So change out of your embroidered jackets and argyle sweaters and try and beat the Rocks one more time. Team competition is the name ofContinue reading "X v Trinity (and anyone else that wants to join) #ruiner"

Diablo #BackBlast for #BagOfWrenches 9/18/18

Q: Diablo PAX: (17) Scuba Steve, Mad Cow, Milton, Pork Chop, Mayberry, Who Dey, Tin Cup, Wham!, Gillespie, Joker, Vincent, Chicken Fried, Catfish, Dewey (FNG), Sweatshop, Fergie, Diablo Sometimes--things just go as planned. Sometimes it's not your fault. But, sometimes it is. Tuesday at Bag of Wrenches was of the latter. Had a plan; hadContinue reading "Diablo #BackBlast for #BagOfWrenches 9/18/18"

9.21.18 Ruck Training Pre-Blast

I am going to keep it simple this time. If you like to RUCK and you like the MURPH, then this workout will be perfect for you. It's probably not going to be easy, it might even be downright brutal, but we don't get up for easy. So if your HIM enough to give itContinue reading "9.21.18 Ruck Training Pre-Blast"

Back Blast Boozer Birthday Q@The Loco 9/18/18

Started off my thanking all the HIMs who showed up to celebrate my birthday. I explained that as I get older I'm realizing I need to never take a minute for granted and that I really don't like surprises. With that said we did a quick mosey around to station 1. Battier Warm Up GrassContinue reading "Back Blast Boozer Birthday Q@The Loco 9/18/18"

09.20.2018. PRE BLAST. The EXTENDER @ The MUTT. The Boys of Fall.

  Thats right all you HIMs. IT. IS. FOOTBALL. SEASON. Easily one of the greatest times of the year. Come out to The MUTT, and hit the field (yes we will be using the football field most of the time) to get a Miyagi style Beatdown! While you won't need a helmet and pads, youContinue reading "09.20.2018. PRE BLAST. The EXTENDER @ The MUTT. The Boys of Fall."