A little late on the back blast but that does not detract  from the work that was completed on Saturday by 12 HIMs.   Cutlass and YHC co-Q'd a Saturday beat-down.  Cutlass led the first 30 minutes while I covered the back half.  The following PAX accepted the challenge on Saturday: Seabass, Nugget, Duplo, AntContinue reading "BBlast – the Ruiner @the”O”"

I am bringing toys tomorrow morning to Seneca Park for Bag of Wrenches. There may or not be a wrench, but there will be heavy metal of different varieties. Don't be scared, unless you want to be. SYITG. Diablo

I've been MIA for 5 days due to a move (which can feel like a lifetime), so around 4pm yesterday Bobross reminded me that I was the Q for the Incubator. I was really excited to go back to my old stomping grounds on my return, to see my old neighbors Tool Time, Bobross, Methane....Continue reading "⭐️👶 Incubator Backblast"

Come out to the Rooster tomorrow for my first Q at the Mutt.  I can promise wet shoes, coupon work and a good mix of cardio.  Don't fartsack this early in the week.

Another year and another birthday, only this year we celebrate with burpees. There will be games, cupcakes, sweating, and surprises. Battier will be making an appearance and helping his now much older dad. Come out, get better, and then eat cupcakes.

One year ago Abacus was in full on HL mode. It’s hard to say just how many men he brought to F3 since he joined early September of 2017. But I know of at least two. Myself and Cochran. First post: 9.16.2017. And although, for me, it’s debatable whether his communication skills or my listeningContinue reading "9.15.18 Black Ops at the County-Back Blast"

Pax: Kilo (y'all already know cuz he tagged himself on Slack), Worm and Hot Wheels With the Posh being closed, we called an audible and decided to start at south posh. Nice change of scenery. We got a little over 7 miles in and laughs to last for probably 10. Great time Ruckin fellas.

This group has been amazing since joining F3 a month’s back.   I wanted to step in and try leading although there is still plenty more exercises and names I still need to wrap my head around. This was my VQ and my planned workout somehow took us right down to the final minute.   All inContinue reading "9/14 Rih Rih VQ Backblast #TheChopper"

It's been a couple weeks since I have been to the Soli so I am excited to be starting my week off with a BANG! If your brave enough to come check out #Beastmode, then come see me at the Silo for some Four Corner Fun! SYITG!

Pax: Digiorno, Soft Top, Flipper, Wham!, Cornbread, Tiger, WhamO, Tanner, Zartan, Noxema Jackson, Drysdale, Sumppump, Blueprint, Left Eye, Glen Ross  Q Conditions: 70- going to miss this weather in about 2 months. Gear: signature Q tank knocking this BB out while waiting for 2.0 football game to get started.  Keeping it short- here goes GotContinue reading "9/15 The Hurt BackBlast"

It was a beautiful morning at Bayside. The conditions couldn’t have been anymore perfect. Conditions: 70 degrees Low humidity Light winds Pax: Banana Bread Charolais (R) Sparky Mack (visiting HIM from Charleston) Birdie Mosey to the front of the school COP: SSH x25 (IC) Abe Vigodas x15 (IC) Hamstring stretch (10 sec waterfall count) PlankContinue reading "The Max BackBlast 9/15"

It’s going to be an old fashioned beatdown, Banana Bread style. Come prepared to work! SYITG Where: Martha Layne Collins High School When: 0600 - Banana Bread

This was my 3rd Q this week & this will not be my best work. PAX: Fanny Pack Huggies Nice & Slow Nino (QIC) I gave the disclaimer to the PAX that I am not a professional, each of them were there on their own free will, everything I say is a suggestion, & toContinue reading "BO Ruck Training BB 9.14.18"

Pope Lick Park aka South Posh Ruck 0530 to 0730. See the screen shot below for meeting spot off Taylorsville Rd.

It's almost that time of year. Pride is on the line for the graduates of two of the finest schools on the land.St X vs Trinity.Pride week.Time to see which school has the edge in a competition between HIMs from each school.So if you're a graduate, student, parent, or just know someone from one ofContinue reading "St X v Trinity at the O"

In the 13 months I’ve been working out, I have never Q’d The Hurt.  I’m usually a weekday guy and I have my pre-night Q routine, which includes fueling up on my Q juice (2 pints of Sierra Nevada Pale Ale- The OG).  So I will likely need to add a few more tonight toContinue reading "9/15 The Hurt PreBlast"

I am a week away from my 1 year Postiversary but I am out of town that day so I am celebrating it early.  One thing I have not done yet in F3 is a co-Q.  Cutlass has graciously agreed to join me tomorrow and split up a 60 minute beat down.   Between theContinue reading "PreBlast “the Ruiner” at the O 9/15. Co-Q’s Cutlass and Vincent"

Rih Rih brings the cake you bring the bake and get ready for a Beatdown Chopper style. SYITG

One year ago, Big Bird and I attended our first F3 workout.  As pledge brothers, we felt it would be appropriate to celebrate with a Co-Q Black Ops at the County this Saturday.  If you know a welder, borrow his mask, because we're melting faces.  After starting the weekend with an exhausting beatdown, we willContinue reading "Pre-Blast County Black Ops 9/15"

If you are having That Friday Feeling. Start you day off right by coming out to NC. Will will mosey, we will do some Jack Webb and we will work the four corners of the field. SYITG!!! Mama's Boy 👊🏻👊🏻👊🏻👊🏻👊🏻👊🏻

Come out to The Posh tomorrow for some Ruck Training. If you’re not sure what Ruck Training is it’s essentially a boot camp WO except you wear your Ruck. Things we’ll do tomorrow: Ruck Run Carry stuff Bear Crawl Merkins Lunges Squats Etc. The order, quantity, & results will vary. SYITG Nino

2018 GrowLock Challenge How did you find out about F3?  More than likely you stumbled upon one of StarChild's 100 Facebook post, or you met CI at a hair salon where he proceeded to tell you how he got big guns.  Whatever the story may be, truth is a friend invited you, and you didn'tContinue reading "GrowLock Challenge Announcement #HL #reHL #FNG #Growth"

My “Home” AO isn’t The County, but I like posting there & those HIMs were nice enough to add me to the St. Als private channel after my first Q there. I signed up to Q the AGONY about a month ago so I found it odd when I got this notification on Slack earlierContinue reading "Dem County Boys is funny, The AGONY BB for 9.13.18"

Preparation is a word that a lot of HIMs use when they sign up to lead a WO. They write a preblast, they stay up all night playing with their wienke, they wake up 45 minutes before the workout with the preQ jitters. I did none of these. I thought about the preblast last nightContinue reading "09/13/2018 – The Extender"

We all know the game is coming. We all know that F3 Louisville has fans on either side. What better 2nd F opportunity than to talk smack about a rivalry that goes back over 50 years. On September 28th, the Trinity Shamrocks play the St X Tigers at Cardinal Stadium at 8 pm. Prior toContinue reading "St X v Trinity Tailgate 2nd F event"