Labor Day. O630 to 0730. 60 minutes of Retainer. With a side of Spygate. Holidays aren't for sleeping in. They're for getting better. SYITG.

I know it’s Labor Day weekend, but it’s still Sunday which means tomorrow is Monday & even though businesses across the nation will be closed the AOs of F3Louisville will be open. Take advantage of this extra day off by getting some extra time ITG to get better. The time has been modified to 0630-0730Continue reading "The Silo 9.3.18 PreBlast"

The Dalai Lama, himself. Twelfth son of the Lama. The chopper was in the air on friday😅!  There were 19 PAX that showed up for the VQ beatdown! PAX: Worm, JollyRancher, Vincent, DoubleDown, TonyMalito, BackDraft, Jobu, Snowday, BigBird, ToolTime, OldBay,  Valdez, Thumbtack, Airplane, Kilo, Retainer, Porkchop, RihRih, WeedWacker(VQ) Since it was my VQ, I arrivedContinue reading "Backblast@ thechopper 8/31"

There's no place like home! It was great to be back at the Mutt on Thursday. I've had a blast touring different AOs over the past two months, and while I've popped over to the Mutt a few times during that stretch, I knew that this time I'd be back for a while. It wasContinue reading "Back Blast – 8/30 The Extender at The Mutt"

Posh Ruck training 8/31 This workout is dedicated to Kentucky State Police SGT James Fred Davidson (retired) August 10, 1946-May 18, 2018 Pax: Fanny Pack, Launchpad, Flounder (Q) Weather: 75 and humid Looks like too many Fartsack after the excitement of being on WHAS Thursday. Oh well, we begin. 1 mile @16min pace. End atContinue reading "Posh Ruck training 8/31"

Pax: 8- Snowman, Viking, Cowboy, Grinder, Meter Maid, Fridge, MudBug, Glen Ross Q going to keep this one short.  College game day in 30 minutes- go Irish! As I mentioned in the preblast, this was the 28th consecutive Friday out at Norton Commons.   The day and site continue to do well for a BlackContinue reading "8/31 Norton Commons BackBlast"

Could you be mine? Won’t you be mine? Please won’t you be...my neighbor! When Old Bay was looking for someone to Q the Blender for this day I felt an obligation to step outside of my comfort zone. I’ve posted at the Mutt a few times before. I have Q’d a total of times lessContinue reading "8.29.18 Blender Back Blast at Le Mutt"

Ok. Maybe that was click bait. So this is the B.B. of one of the other F3 Louisville AO's that also worked out on Thursday morning. If you are one of the new 238 twitter followers to @f3louisville - this took place at Seneca Park. We had a Q who actually participated in the workContinue reading "B.B. 8.30.18 @Of3Louisville Temple of Gloom"

There are lots of good options in the morning for your workout, but only one offers riverside views of downtown. If you haven’t been over yet, come check us out. If you’re looking for some EC, you can even park on the Louisville side and mosey over to get in a few extra miles. SYITG

No matter how many times I Q a workout I always have trouble sleeping the night before. Call it nerves, call it “Q Juice”, or call it my fear of almost killing Ming and maiming one other FNG last time out. It didn’t help that Airplane had asked me to Q at The County andContinue reading "Back Blast – #TheAgony – 08-30-18 – Q Juice Insomnia!"

Did you hear? F3 Louisville is now TV famous. Starchild is now of course TV infamous, with a head nod that even my daughters now know as a go to gif when you want to tell your friends that you have it going on. I'm hopeful the TV spot may drive some FNGs to ourContinue reading "Diablo #PreBlast for #TheRuiner at Seneca Park 9/1/18"

Its been over 3 months since my last Q at Norton Commons and I already put the weinke together last week—all I need now is odd number of Pax.  Also, just in case Mouth decides to come out I wanted to share a bit of the weinke. There will be some running, some math, burpees,Continue reading "8/31 Norton Commons Black Ops preblast"

We had a late change of plans due to logistics of the IronPAX workout. Never fear, the PAX showed up and gave everything they had. We had a great workout and pushed ourselves on a steamy morning. PAX: Banana Bread (Q) Shuttlecock (R) Fanny Pack (R) Charolais (R) Mr Bubbles Grandpa Bear Krystal Birdie KrispyContinue reading "BackBlast 8/28: Bayside BO"

Jump the ship from your normal AO and come out and be a HIM at theChopper (Veterans Park) at 0530 this Friday, August 31 for Weedwacker's VQ. You may even get paired up with the Weedwacker himself... the twelfth son of the wacker. Big hitter, the Weedwacker. The flowing F3 shirt, the grit, grass stains...Continue reading "Pre-blast – #theChopper -8/31/18 – WeEdWaCkEr’s VQ"

Pax: Kilo, Peekaboo, Flounder, PK, Tony Malito, Worm, SnowDay, Eastwood, Bob Ross, Vincent (R), Meatball, Drysdale, Crash, Aerobie (Q, YHC, etc.) Out the door at 5:09, temperature 79° humidity 74%. Stars very visible decorating the night sky. Regular socks, shoes, workout shorts, shirt, and wearing the hoo-rag blue/gray Air Force logo emblazoned bandanna. Mosey. Disclaimer.Continue reading "BackBlast- 8.29 the tank"

Sadie is going to be on next Thursday, so he pulled a lefty from the bullpen. We will be getting very intimate with the brick pavers.. SYTIG 5:30 Collins HS   Glauc OUT

Star Child can have is cameras and 100 SSH's. Zoo going old school in both wardrobe and PAX. (Also going 3rd person) Here's a quick checklist if you're posting at The Temple of Gloom: Cameras❌ SSH❌ Bring headlamps or flashlights ✅ Makeup❌ Quimby✅ Moonlight✅ Country Boy✅ Ranger Panties❌ Fridge✅ Glenn✅ Neon❌ Hard work✅ Laughs✅✅✅ youContinue reading "8.30.18 @OF3Louisville Pre-Blast. Temple of Gloom"

They say the camera adds ten pounds, so keep looking lighter in everyone’s eyes and head to the Mutt tomorrow morning for a camera-free workout. We’ll stay out of the grass, but other than that, I’m making no promises. SYITG

Looking forward to my return to The County tomorrow morning. I can promise there will be no Board of Pain this time. However, I do love coupons and I like to run too! So bring your gloves and a headlamp if you have it. SYITG!

Note: Published one day late This morning was my second Q and it was a tough one, if I do say so myself. It was so hard that no one even commented on my amazing drawing or a quarter on the white board... but I'll get over it. No one died, some almost puked, butContinue reading "Quarters 8/28"

I love that F3 Louisville is finally getting some major media recognition. I can't wait to see the clip. T-Claps to Noxeema!! 'Bout time they recognize. If the WHAS piece gets 1 sad clown off the couch, and into the gloom, where we know he'll get better (at everything) - then it's a success. IContinue reading "Counter-Programming at The O This Thursday 8.30.18 Pre-Pre-Blast"

THIS JUST IN. This Thursday, Brooke Hasch with WHAS11 News will be on the scene at Poshland for a special beat down bulletin. Join Star Child as we flex our pex for the big screen. Zartan will be standing by, attempting to explain why Captain Insane-O is microflexing for Tank Top Thursday. Kilo will beContinue reading "Poshlands WHAS11 Black Ops PreBlast"

Glauc on the q. Be there or be square. 5:30 am.

Looking forward to unveiling a new app to the Pax tomorrow - one that has not been used here before. It won’t make the work any easier, but it will make us more effective. SYITG