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"

Recently my son Ryan (16 months) has taken a liking/obsession with “The Little Blue Truck”.  Many of you high impact Dads are probably very familiar with this book, I was also familiar but have come to see it a little differently.  My girls were not into little blue trucks or dump trucks so I didntContinue reading "8/20 The Little Blue Truck #Incubator backblast"

No fancy pictures. No gimmicks. Just a lot of running. And couponing. And jumping. And Mary. And better. 5:30. The Mutt. Bring your burpee shoes. SYITG.

Short on time this morning, short back blast.  I was pumped to roll out to Bayside to deliver an Old Bay beat down.  I scouted the location on Friday afternoon on my way back from Lexington.  I was getting some strange looks from the staff as I circled the parking lot multiple times.  I decidedContinue reading "08.18.18 Backblast from Shelby County. Old Bay at the Helm."

16 PAX, 1 FNG: Meatball, Backdraft, Wig (FNG), Snowman, Wham-O, Windshield, Zonka, Escort, Tongue, Mouth, Sump Pump, Spinal Tap, Left Eye, Fridge, Soft Top, Miagi. Time and Temp: 7:00 AM and 70ish Pre WO consisted of making sure I had the Q that morning because Geppetto thought it was OJ, and some mumble chatter aboutContinue reading "8/18 The Hurt backblast"

I’ve seen #TheCounty posting large numbers lately.  Let’s post a big number at the ole posh staple #TheIncubator I know my man Glauc will be there. Someone better come in neon....Just sayin   #Kiloooooooo

QIC: Steerage 9 PAX: Wham! (YHC); Face; Glen Ross; Viking; Chestnut; Nugget; Mud Bug; Zima; Steerage (Q). We were a good looking crew (pic missing Glen Ross (photographer) and Nugget): Time: 0530 Weather: Sneaky humid; soft ground from the prior day's monsoon Q's ZooZooLemon Gear Check: Shoes and clothes of some sort (I wasn't presentContinue reading "8/17/18 Norton Commons BO Backblast: A View From Wham!"

So Glen Ross requested a walk with the Pope earlier this week, and I agreed. When I went to feast today for lunch, a few other guys mentioned they heard about the walk and may be interested in attending. So what the heck, why not invite the whole fam damily!? Come to the O tomorrowContinue reading "Preblast 8/18 – walk at the O at 6:40AM"

1 + 2 + 3 does not equal 6.  It equals awesome.  Come get some ITG.  0600.

TONY MALITO'S VQ: 8/17/2018 - THE CHOPPER PAX: Tony Malito (Q), Kilo, PK, Diablo, Aerobie (R), Meatball, Rhi Rhi, Grinder, Fergie, Porkchop, Worm, Sideline, and Snowday. WARM-UP:  Short mosey around parking lot and then to CoP,  QTY 15 Grass Grabber, in cadence. QTY 15 Side Straddle Hops in cadence. Mosey to baseball field. THANG 1:  (RUDYContinue reading "8.17.2018 – Back Blast: #The Chopper"