I know a day early but join us for fun filled Saturday at the Mutt. No Grass - No Snake Hill - No Chiggers - will try bring the Hurt.

PAX(26) Airplane, Meter Maid, Boozer, Star Child, Abacus, Deuce, Huggies, Jolly Rancher, Retainer, Freon, Mud Bug, Cowboy, Steerage, Fungi, Rusty (R), Catfish, Cochran, Wild Flower, Bulletin (R), Viking, Cavity (FNG), Brown (FNG), Middle Man (FNG), Schrute (R)(FNG), Training Wheels (FNG),Yogi (VQ) Nerves, nerves, and more nerves as I pulled into the County parking lot at 5:10Continue reading "Backblast-9/6/18 from The Agony @The County"

The PAX got after it on Wednesday morning at The Tank. It was a challenge for me personally to lead WO with over 50% running, but we will all got better. Hopefully it was a solid warm up for the beat down C-I and Kilo are bringing tomorrow. Also, you will now find 24 freshContinue reading "Back-Blast The Tank 9/5 Worm Q"

Captain Tiberius Insane-O is not the only idiot to unknowingly Q twice in one week. Grab a ruck and come out for a beat down. Also, I have one of my best friends coming out tomorrow as an FNG, and already have a name picked out. You do not want to miss this story....

👀 Start time is 0515 👀   Kilo and CI team up to deliver a snotwoggler to the PAX to start the weekend. Kilo 0515-0545 CI 0545-0615 Get out early with us and challenge yourself.  This won’t be an easy workout but you’ll have a good idea of where you stand in your fitness level.Continue reading "9/7 Preblast #TheChopper #Kilo #CI 🚨0515-0615🚨"

There's gold in them there hills and we're gonna find it...and some other good stuff too. Get there. SYITG. #getbetter @f3louisville

It was a hot and muggy morning. Excessive Labor Day eating requires extra cardio; I let all my fellow HIMs partake in the fun. PAX: Banana Bread (Q) Fanny Pack (R) Charolais (R) Grandpa Bear Mr Bubbles Birdie Long mosey around the football stadium to the front of the school to get the juices flowingContinue reading "BackBlast Bayside BlackOps 9/4"

Star Child's Day Late BB- With a long weekend behind us, I honestly didn't feel like working out on Tuesday morning. But I looked at the calendar Labor Day evening to see that I had signed up to Q at the Carpenter. I'm glad I push myself to workout I suppose, but I was exhaustedContinue reading "⭐️👶’s Carpenter Back Blast"

Guys- Sideline (Eric McKendrick) and his M (Nicole) were generous enough to donate a Yeti Tundra 45 ($300 value) to raffle off at the scramble on September 22nd. Raffle tickets are $10 each. Im opening the raffle up before the scramble in an effort to raise for awareness. The winner will be drawn during theContinue reading "Yeti Tundra 45 – Raffle Knapp Invitational Golf Scramble for #inVinceable"

My VQ was long overdue having posted for the first time over Spring Break. I wanted to be sure I felt comfortable, but I continued to watch other #HIM step up time after time to lead, sometimes several times weekly and knew it was my time to put the principles of F3 in motion andContinue reading "Backblast #The Bridge 9/5/18"

It looks like from the calendar that there are a couple VQ's tomorrow morning which is great! But if it's an old fashioned beat down you crave, come on out to the Mutt. I can guarantee some coupon work and that you will get better. If that sounds like something you might be into, getContinue reading "Pre-Blast – The Extender – 09/06/2018"

Come join me for my VQ this Saturday at St. Aloysius at 7-8am.  It's kickoff weekend for the NFL, so we will work in a football related game, but only after we get our sweat on. High level plan: 10 min:  Warm up 35 min:  Team Exercising, reaching goals as a team (w/coupon) 15 min: Continue reading "Pre-Blast from the Loco #TheCounty 9/8/2018-BlackOps"

Come on out to the swanky County tomorrow for my VQ beat down. I can promise three things....it will be hard, you will sweat and I have no idea what I am doing! Angus Young may even inspire you to do great things. #Bringyourgloves Yogi

If you have noodle arms come to the Tank tomorrow for the remedy. If you don't, come to the Tank tomorrow to keep it that way. Gloves, Shoes, and Smiles recommended. The Early Birds Get- Worm

Temp - 75 Humidity - Lots! Swag - Graybar hi-vis yellow shirt over black Under Armour base layer, Speedo shorts (not that type of Speedo), Adidas socks, Saucony Ride 7's, iPhone. AO - Back and forth between the tennis courts and playground at the O. Started off with disclosures (added an extra that this wasContinue reading "Backblast – 9/4/18 Bag-o-Wrench"

After a long Labor Day weekend, I was hesitant how many HIMS would show up for a Tuesday workout or Beatdown depending on your skillset. Alexa and I arrived @ 5:15, @Launchpad was already in the parking lot waiting on us. I was pumped that other HIMS wanted to sweat it out at 5:30 withContinue reading "BackBlast from the Loco #TheCounty 9/4/2018"

QIC: Spinal Tap PAX: Mary Poppins, Myagi, Sump Pump, Left Eye, Yogi, Busch, Escort, Deuce, Mouth, Daisy Dukes, Old Bay, Tiger, Fridge, PED, Blueprint, Pink Panther, Cowbell, Spreadsheet, Windshield, Wham-O, Beano, Maize(Sp?) and myself -23 total Thang 1: Circle up, 16 Hillbillies, 15 Grass Grabbers, Curly Stretch Sequence (downward dog, cobra, runner stretch and reachContinue reading "9-4 Mutt BackBlast"

Please join me for my VQ at the Bridge on Wednesday.  We will see if I have learned anything from you fine Gentlemen.  I will wear gloves; but I am delicate and always do SYITG

It’s going to be a hot and muggy morning. Perfect weather for some cardio! SYITG Where: Martha Layne Collins High School When: 0530 — Banana Bread

It's almost time to sweat out those Claws you be chuggin' today. SYITG

#PreBlast for the County 9/3/2018 If you enjoyed Labor Day at the pool or the cooler or the grill. I applaud you but come out Tuesday and Labor all the Holiday OFF!!!! Come to the County @St. Al's 5:30... SYITG

Attention: Full Metal Jacket is on Netflix. Much to the chagrin of the Incubator's Labor Day PAX, yours truly had a chance to watch it last week. And I noticed a certain exercise  during the Marines' basic training: a burpee without a push up. That turns your normal 6-count burpee into a 4-count exercise. IContinue reading "9/3 Incubator Facemelting BB"

Pax: Launch Pad, Meter Maid, Gypsy, Hot Wheels. We started at 0530 sharp and got a little over 5 miles in be the Abacus beatdown. We went from the Gheens Lodge to the North Posh Shelbyville Rd entrance and back with a modest 15:30ish pace.

Q: Diablo PAX (8): Vincent, Tron, Wham!, Nugget, Trump, Chestnut, Red Roof, Diablo It was a damn near perfect morning at Seneca Park for The Ruiner, the original F3 Louisville workout. And, it’s still my favorite at which to Post and Q. Knowing the PAX would mostly be settling in for a long holiday weekend,Continue reading "Diablo #BackBlast for #TheRuiner at #TheO 9/1/18"