Bear down Crawl out of the fartsack and pop a Squat at Posh tomorrow.   0515-0615   Ruck beatdown will not be a walk with a back pack.  Think boot camp style WO with your ruck on.  Be prepared to work hard!    

Q: Buschhhh Pax: Zima, Zoolander, Hamm, Glen Ross, Fridge, Pepperoni, Escort, Duece, Nugget, Gepetto, SpreadSheet, PED, BluePrint, Myagi, Peroni, Hand Jive, RI RI, Sump Pump, Wham-O, Snowman, Pink Panther, Sprinkler, Yogi, Zartan, DiGiorno, CI, Tiger, Cowbell, FNG-Mary Poppins aka Bert, FNG - Bean-O. Now that my thumbs are cramped let me get right to it.Continue reading "Back Blast- 8.23.18 Buschhhh @The Extender"

Q: Diablo PAX: Iceman, Launch Pad, Piggy, OJ, Thumbtack, Sadie, Valdez, Abacus, Drysdale, Peakaboo, Vincent, Meatball, Tony Malito, Kilo, Cutlass, Rhythm, Eastwood, Snowday, Worm, Crash, Aerobie, Hot Wheels, Diablo I felt the PAX at The Tank were ripe for an old school beatdown. Having never Q’d at The Tank (don’t throw anything at me Kilo),Continue reading "Diablo #BackBlast from Q at #TheTank 8/22/18"

Hey guys, this is a bit of a long post, but please take the time to read it. Yesterday I received an email from a close friend of mine. His name is Fr. Jijo, and he is from Kerala, India. He served a short stint of time at Holy Family Catholic Church, along with severalContinue reading "PLEASE READ!! HELP NEEDED!"

Can you imagine rucking for 3 hours prior to Q'ing a workout? Well this guy is doing just that. Come to the Mutt Saturday and you'll see what I have left in the tank at that point. I'm bringing some soft melodic tunes to accompany us. Old Bay, Cutlass, Diablo, I think you'll like aContinue reading "8/25 Pre Blast the Mutt #theHurt"

My Buddy, my Buddy! Where ever I go, you’re gonna go! My Buddy, My Buddy! My Buddy and me! The night prior to our Tuesday morning beat down Mama’s Boy had read my PB and reached out to me certain that it was going to be a partner themed workout. He was kinda right althoughContinue reading "8.21.18 Back Blast Loco at the County"

You know How recently there has been a trend of pax writing the back blast for the Q? Kind of fun right? Getting the deats from a different perspective. Well, This isn't one of them. This BB is being written because....umm....well.....Quimby is on holiday, Quimbying....and I'm guessing it's not on his radar. And Buuuuusch, Wham,Continue reading "B.B. B.O. Old School @OF3louisville 8.20.18"

My first ever F3 was 8.22.17 at Holy Trinity, aka the Mutt. CI and Zartan were not going to leave me alone about coming out to the gloom. This was now super clear to me (now being July-August last year). Every time I saw them they asked if I was coming. Every time, and my excuseContinue reading "BB from 8.22.18 at #theblender. Theblender’s b-day and my 1 yr Q-versary"

When I post I really enjoy WOs that are: Creative Involve new exercises Hard However, as I was thinking about what to do this morning I realized these three things are going to be different for everyone. Mind blown. So my goal for this WO was to obviously push the PAX to get better, butContinue reading "The Bridge 8.22.18 BackBlast"

Location: Martha Layne Collins High School Crystal is up for his first Q. I'm sure there will be some short arm extensions in there some where. Come on out and support him. SYITG

Come join me tomorrow in my birthday suit at the O for my Birthday Q as we go streaking through Seneca, do some things along the way, and get better -- who's coming with me?  Headlamps are advised...

If Mr Hefner had a party everyday at the Playboy Mansion it wouldn't be as special as having 4 parties a year. If My Econ 301 class taught me anything its that you can control demand with supply. Less supply... Higher the demand. Thus, my Q to Post ratio. Long story short a Q sitingContinue reading "PreBlast 8.23.18 Annivers-Q. Buschhhhh @Mutt -Extender. for a little game of Cricket."

Q Nugget Pax Butcher, Digiorno, Old Bay, Kilo, Zima, Who Dey, Gillespie, Spinal Tap, Worm, Wham!, Peroni-FNG, Buschhhh, Glen Ross, OJ, Weed Wacker, Glass Joe, Nugget Gearlander Red F3 Louisville shirt, Adidas light 9 in shorts, mudgear socks and blue Mizuno Wave Riders. And no tights today. A rare occurrence. This whole Q came fromContinue reading "Can’t get faster without running"

Apologies in advance for the brief Backblast, but I’ve been getting nonstop curveballs thrown at me since about 10 this morning and opted for quick BB now rather than delaying it for days or who knows how long. PAX: FloJo, Snowman, Star Child, Red Roof, Zartan, Trump, Splitter (DR- Grand Rapids), Basic Bro (DR- GrandContinue reading "Backblast- 8/21 – The Carpenter"

Come out for the old. Come out for the new. Come out because F3 is a good thing to do. We'll use our arms. We'll use our legs. We'll lift grey blocks. You should wear socks. My first ever F3 post was last year on August twenty-two, so to Q (exercise stations) tomorrow was a naturalContinue reading "#theblender 8/22/18 Preblast"

Alright HIMs - I have the Q at The Tank tomorrow morning. We're going to go heavy. I am not just referring to the bricks we may or may not throw at each other. I've never used music during a Q. That, however, changes in the morning. Yacht rock it ain't. For the workout, expectContinue reading "#PreBlast for Diablo Q at #TheTank 8/22/18"

Sometimes I like to be creative & try new things, but tomorrow won’t be one of those days. At the Bridge tomorrow I’m going to keep things simple. The plan is to run, do some Mary, & do some different exercises all meant you make you better. If you plan to attend & have aContinue reading "8/22 the Bridge Pre-Blast"

Retainer rolled in from Posh to the Mutt at 5:15 to check out the environs. At 5:16, Old Bay squealed into the parking lot, planted the Rooster Flag, and squealed out again. Old Bay would rather run with Grinder than get a Retainer beat down. I see how it is. Luckily, 20  Pax were upContinue reading "BB from the Rooster 8/21: Jump Ropes and 3,000 Burpees"

Burpees, Burpees, and more Burpees. Looks like fun! SYITG WHERE: MARTHA LAYNE COLLINS HIGH SCHOOL WHEN: 0530 -Banana Bread

If you're posting at the O, Bring shoes

The first two weeks were brutal and the third week looks to be more of the same. See you HIMs in the Gloom!

SEPTEMBER RUCK EVENT OFFICIAL ANNOUNCEMENT Gentlemen of @F3Louisville- the September Ruck Event will be officially held Saturday September 22nd 6-10ishPM @ Iroquois Park! This will be the next in a series of phenomenal events, and we hope that it will live up to expectations.  The event should cover all bases- a super-nerdy theme, carrying heavyContinue reading "SEPTEMBER RUCK EVENT PRE-BLAST"

It's time to trade in those ranger panties for some parachute pants. We may not be throwing down cardboard for any dance battles, but there will be some break-dance influenced exercises mixed in with all the other running and ridiculousness I have in store for tomorrow.  So, make your way out to the Carpenter, whereContinue reading "Preblast – 8/21 – The Carpenter (Grinder Q: Electric Boogaloo)"

On October 5, 2018, @Skid, @OJ, @PK and @ Kilo are participating in the GoRuck Star Course in Cincinnati.  The Star Course is a 50-mile ruck (minimum) that must be completed in under 20 hours.  As a team we decided to add a 3rd F component.  That’s where the “Autism Rucks!” movement began.  The teamContinue reading "AUTISM RUCKS! PATCH —— SPECIAL OFFER TO F3 Louisville PAX!!!!"

  I’ve been told that Bigbird likes to speak about himself in the third person. Perhaps it is because even though I am him and he is me, he is my alter ego that enjoys getting up ITG and taking regular punishments. Regardless, he is my buddy. After all, couldn’t we all use another buddy?Continue reading "8.21.18 Pre blast for The Loco"