“If I ever meet Jack Webb, I’m beating him up.” #TempleofGloom Backblast

QIC:  Captain Insane-o (YHC)

Pax (21):  Bull Rider; Double Down; Pope; Nomo; Methane; Star Child; Tron; Old Bay; Jordy; Red Roof; Trump; Country Boy; Quimby; The Hammer; Nugget; Zoolander; Water Boy; Little Jerry; Tiger; Zartan; Captain Insane-o

YHC ended this week’s Triple Crown — started at #BagofWrenches Tuesday, Opened Parklands AO Wednesday and #TempleofGloom for the Belmont today — with an old fashioned beatdown.  Inspired by our brothers in Florida, here’s what went down…

Mosey to the hockey field where YHC and Nugget had set up the workout diamond. During the Mosey, Zartan asked if we were starting with burpees.  I said no.  He convinced me otherwise…


10 burpees OYO

20 SSHs IC

10 Imperial walker squats

20 Mountain Climbers

15 Squat Jacks

The thang

Coupons made up a diamond:  home, first, second and third.  The Pax divided into 4 similar sized groups.

Home- 5 burpees

First- Merkins till relieved

Second – air squats till relieved

Third – LBCs till relieved

Repeato till Q says stop.  Pretty sure everyone did at least 3 sets at home plate.

Partner up

Grab a coupon-partner 1 coupon bear crawl, partner 2 10 merkins at the end point. Relay till done.

20 American Hammers

New partner. Repeato the relay back; 10 merkins, relay

Circle up for Jack Webbs.  Thanks to F3r Cold Cuts for this one.  For those of you that don’t know it, it’s 1 merkin then 4 air presses, 2 merkins then 8 air presses…. all the way to 10 merkins, 40 air presses.  Some thought it sounded easy until we hit 12 air presses.

Line up for seal team sit ups.  2 sets of 10.

AYG sprint, jog back (I see you Zartan); AYG sprint, mosey back.

COT and BOM.  I took a shot at saying some words.  After hearing the podcast on the 3rd F from OBT and Dredd (available here) I realized that it was ok to say it my way.  So, I asked all my brothers to take a beat with everyone — their family, friends, co-workers, wives, kids, etc. — and treat them the way they want to be treated.  I thought that was a good way to leave my brothers to conquer another day.

Don’t forget, 2nd F today at the Brickhouse.  Triple Crown runners get in free.

CI out; off to pay the bills.

PARKLANDS is off and running: BB from Star Child #getbetter #bang #expansion #grow

QIC (YHC) Star Child (via CI)

Pax:  Star Child (Q), Kelso, Nomo, Wham!, Quimby, Nugget, Red Roof , Bobross, Taco, Bull Rider, Double Down, Little Jerry, Methane, Captain Insane-o, Zartan, Joe Boo (FNG), Flea (FNG), Odie (FNG), Glaucoma (Glauc) (FNG), Rhythm (FNG), and Gypsy (FNG).

For this Preakness morning (2nd post of the F3Louisville Triple Crown), 21 HIMs showed up in the gloom to break the Parklands in, with 6 of them FNGs!  We would have had another if he had the right directions, waiting in someone’s driveway (WHEN THIS GUY DOES SHOW, THIS WILL BE CONSIDERED FOR HIS NAME!)

We met right outside the Gheen Foundation Lodge, with a brief intro to what we are all about for the FNGs, then Moseyed on over to the Egg Lawn for the COP.


20 SSH

10 Imperial Walkers

10 Imperial Squats

10 count Rosalitas

The Thang-

After breaking the sweat, we fought the fog over to the Bridge, for some 7s. Sounds simple, but apparently not easy for YHC (Star Child) to explain at 5:30am, since I got the entire workout backwards, then corrected myself, THEN ran ahead of the group.  Once the hazing was done, we began:

  • 6 squats before the bridge, and 1 burpee at the end.  On top of the bridge we did 10 dips each time (I will feel that later).  Decreasing the squats and increasing the Burpees each time back to beginning.

That wore us out, so I added some Mary (Dollys, Freddie Mercuries, and American Hammers) Then we headed back to the Egg lawn for a light post run, ran past 10 light posts, stopping at each one for 6 jumping lunges.  Then ran back, stopping at 7 more posts for 6 Carolina Dry Docks at each light to wrap us up and take us back to the ShovelFlag.

Guys, I am wiped out.  Sore from yesterday, and nervous how sore I will be later tonight.  But won’t miss tomorrow for the world.  I am scared to death, knowing Captain Insane-o is going to lay a beat down, but somehow I am excited at the same time.  Thanks to all that came, new and old.  TClaps to those who made the trek from far so that we have a good turnout.  Mission accomplished my friends!

#TempleofGloom PreBlast: Imitation is the sincerest form of flattery… CI Q #getbetter #triplecrown #F3LouisvilleBelmont

For the 6 people who read my post on my #recon trip to @F3Orlando (thanks Mom!), it won’t surprise you that I’m straight up ganking their workout for tomorrow’s #TempleofGloom.  Here’s the link if you’re bored and want a sneak peak: CI Recon Blast

Due to time constraints, there will be some minor changes.  That said, you may want to bring gloves (if you’re hands are soft; coupon day) and there will not be a lot of running (Quimby and Star Child covered that in the Derby and Preakness this week).

But there will be pain.

Oh, and I’m bringing my friend Jack Webb.  He’ll melt your arms off.  Also, I’ve asked the SkyQ to add another log to the fire (it’ll be in the 80s), so we can emulate Orlando’s climate.

Now, go headlock some FNGs.  Even numbers will make tomorrow a lot better; you’ll doe-si-doe quite a bit with new partners.

See you in the #gloom for the third leg of the F3Louisville Triple Crown at Seneca.

CI out.




F3 Parklands Aeriel

Be a part of history tomorrow morning and join us for the FIRST workout at Parklands!  Methane and I (Star Child) have scouted the area, and I am ready to plant the flag in a new home!

For those who are new, don’t worry!  You will get the hang of all of this quickly.  If I did, you can.  If you’ve been before, welcome, and good luck!

I am wiped from #Quimby’s insanity this morning.  We will be running over bridges, bear crawling in a field, and a bunch of other surprises.  #getup #getout #getbetter #F3Counts #F3Parklands #F3Nation

Who: All Men

What:  F3 Louisville – Parklands Inaugural Workout

When: Wednesday, 7/12/17 5:30-6:15am

Where: Parklands of Floyd’s Fork near the Gheen’s Foundation Lodge

Why:  To plant, grow and serve small workout groups for men for the invigoration of male community leadership.


2017 JUMPAPALOOZA #F3 Louisville Breaking News-Mayor Quimby’s a leg man #27PAX


VQ- Quimby

PAX-Bobross, Old Bay, Little Jerry, Wham!, Nugget, Trump, Star Child, Captain Insane-o, Fall guy, Waterboy, Tiger, Zoolander, Zartan, Kidnapper Van, Kragthorpe (FNG), Cardinal, Methane, Nomo, Jordy, Pope, Red Roof, Bullrider, Double Down, Face, Cutlass, The Hammer

Holy Smokes!  To all future Q’s, don’t forget you have to do the workout also.  I am at work and scared to get up from desk, in the oft chance my legs give out…  Great workout and crazy proud for everyone fighting through and finishing strong!  Treat them all like its the 4th quarter!

  • 5:30
    • GRAB JUMP ROPES and Jog to tennis courts the long way round
  • 5:35-5:45
    • Warm Up
      • Downward Dog – make sure heels on the ground 30 seconds
      • Left forward-stretch right leg heel down 30 seconds
      • Right forward-stretch left leg heel down 30 seconds
      • Side Straddle Hops – 20 in cadence 1,2,3,1
      • Squat kicks – 20 in cadence 1,2,3,1
      • Bobby Hurleys — When one does a squat and slaps the ground with both hands like a Duke basketball player, then jumps up and raising arms as if taking a jump shot. – 10 game winners
      • GRAB JUMP ROPES and Jog to Field Hockey fields
  • 5:45-6:10
    • Partner Up with one person with jump rope
      • 5 sets of 5 – minute work outs
        • 1st set
          • Alternate jumping rope and sprinting back and forth across field
            • Runner – Does 10 squats on opposite side of field
            • Jumper – Jump Rope—Feet together jumps – AMRAP
        • 2nd set
          • Alternate jumping rope and sprinting back and forth across field
            • Runner – Does 10 Side Straddle Hops on opposite side of field
            • Jumper – Jump Rope – Feet together side to side – AMRAP
              • Alternate is to lay rope on ground and jump back and forth over it
        • 3rd set
          • Alternate jumping rope and sprinting back and forth across field
            • Runner – Does 10 Lung Jumps Hops on opposite side of field
            • Jumper – Jump Rope— Left Leg only – AMRAP
        • 4th set
          • Alternate jumping rope and sprinting back and forth across field
            • Runner – Does 10 Squat reverse kicks on opposite side of field
            • Jumper – Jump Rope— Right Leg only – AMRAP
        • 5th set
          • Alternate jumping rope and sprinting back and forth across field
            • Runner – Does 10 Squat forward kicks on opposite side of field
            • Jumper – Jump Rope— Running Man – AMRAP
  • 6:10-6:15/6:20
    • Circle Up Stretch out Legs/Butt/Achilles



F3 Louisville #TripleCrown Starts Tomorrow at 0530 #getbetter #F3Nation

The Triple Crown is a post at the Seneca AO on Tuesday for Bag of Wrenches, the new Parklands AO on Wednesday, and back to Seneca Thursday for the Temple of Gloom.

Quimby (VQ)-Star Child-Captain Insane-o Qs.

Do you have what it takes to run the Triple Crown?

CI out. See you in the #gloom


In honor of House of Pain (Jump around, Jump around), Van Halen (JUMP!) and Kriss/Kross (is going to make you, Jump, Jump), let’s get ready for 2017’s JUMPAPALOOZA.  Head Lock some FNG’s, grab your jump rope and join me at my debut at Q.  Signed–Mayor for Life, Mayor Quimby



Who:  All F3 Louisville Men and FNG’s.  Grab a friend and let’s hit 30 Jumpathoners!

When:  Tuesday (7/11/17) 0530 Hours

Where: Seneca Park Tennis Courts

What: Jumpapalooza

Who:  All F3 Louisville Men and 5+ FNG’s.


#F3 Louisville Virgin Q “Little Jerry” #Ruiner #25PAX for an 8 Round Bout

VQ- Little Jerry

PAX- Tiger, Old Bay, Mouth, Tron, Hobbs, Red Roof, KV, Bull Rider, Trump, Cardinal, Cutlass, Feud(Jacksonville), Waterboy, Seabass, Nugget, Double Down, Texas Pete, Country Boy, The Hammer, Quimby, Face, Zartan, Methane, Jordy, Little Jerry

The #PAX was strong coming into this beastly title Bout.  Little Jerry’s #Virgin-Q was not going to upset the masses.  He started with a disclaimer and we all know the fight was on.  The American Flag Chicken Balloon acted as a starting point and here is how it went down.  And straight into the 50 minute Thang we ran.

Round 1- Quarter Mile run around track. 20 SSH IC, 20 Merkin IC

Round 2- Quarter Mile run around track. 20 Wheel Barrow Merkins IC, 20 Flutter Kicks IC

Round 3- Quarter Mile run around track.  15 Incline Merkins IC (basically a hand stand Merkin. New Nickname maybe KegStand Merkins), 20 LBCs IC

Round 4- Quarter Mile run around track. 5 Pull Ups, Plank while waiting for PAX

Round 5- Quarter Mile run around track. 20 Merkins IC, 20 Dollys IC

Round 6- Quarter Mile run around track. 15 Wheel Barrow Merkins, 20 Flutter Kicks IC

Round 7- Quarter Mile run around track. 10 Incline Merkins, 20 LBC’s IC

Round 8- Quarter Mile run around track.  5 Chin Ups, Plank while waiting for PAX

We circled up for some much needed stretching.  Heel-Downward Dog, Kneeling Back Leg Stretch and some Leaning Butt Stretch.

We all knew Little Jerry was going to keep the feet dry with some additional running and he did not disappoint.  We welcomed Feud from the Jacksonville AO and it was great to hear his story with F3 Nation.  COT and a prayer to the #Sky-Q and we were on our way to Heine for some brew.

#TCLAPS to Little Jerry, a true #HIM.

#F3Louisville #Ruiner Pre-Blast – Little Jerry makes his debut

Image result

When:  Saturday (7/08/17) 0700 Hours

Where: Seneca Park Tennis Courts

What: #Ruiner workout featuring Little Jerry’s debut at Q.

What Else:  It will be a battle for the ages.  Little Jerry in his debut at Q vs. the Pax and all of their Saturday morning mumble chatter about how late they were out last night.  Do you have the moxy to last an hour in the ring with Little Jerry?

Who:  All F3 Louisville Men and FNG’s.  Let’s try for 30, I know we can get this.

The Parklands Recon

Morning ladies.  Since I’ve been out of commission for a week (dragging 4 daughters through DC in 98° heat), and leaving again today for Nolin, I grabbed Cindarella (Methane, since he slept in on Thursday because it was raining 😩), and we went on a recon mission to The Parklands, in preparation of July 12th.

I’ll warn you now, do NOT go to the Parklands.  Just stay at Seneca.  If you don’t take that advice, you’ll love Parklands too much, and risk skipping Seneca workouts forever!!!  But really, we have a TON of options on our new Monday/Wednesday posts.  It’ll be awesome, and offer a nice variety to Seneca.

No FNGs. Methane and Star Child

Methane and I started at the Gheens Lodge and ran to a parking area of the egg lawn for the COP.  SSH, Imperial Squats, Merkins, etc….

The Thang- we moseyed on over to the bridge for some sevens…  6 merkins, 1 burpee…  5 merkins, 2 burpees…  etc.  we added 6 dips at the top of the bridge for some extra heat.  That bridge offers a nice hill and is longer than you’d think!

Methane took over.  We went for a stroll around the egg lawn and stopped at each light post for from skull breakers.  6 light poles, then turned around.  This time we did some bug catchers (lay on back with arms and legs wide, and bring them inhigg above you), and mario jumps to each pole.

To wrap it up, Methane had us bear crawl between three trees with 10 merkins in between.

We counted off (1…2…) and said our age and names to one another.  Not awkward at all…

Parklands will rock.

F3Louisville BB 17 (2FNG’s) ZZ Top of the Morning #templeofgloom #getbetter

QIC: Zoolander (Zartan) “ZZ Top”
PAX: Little Jerry, Old Bay, Red Roof, El Diablo, Double Down, Mouth, Cutlass, Bobross, Country Boy, Pope, Zartan, The Hammer, Nomo, Tiger, Zoolander, Bull Rider (FNG), Trump (FNG)
The sky’s were angry this morning as Zoolander took to the muddy and rainy runways of Seneca Park to model his Summer collection of pain and anguish.  His debut Q was assisted by Zartan and went something like this:
COP – (Legs…get it?)
1) 20 SSH IC
2) 20 Don Quixote’s 
3) 5 4×4’s (hand Sky, 4 merkin, 4 mountain climber return up)
4) 2 Aiken Leg mod-20 Squats, 20 Lunges 20 high knees 20 Spilt Jacks 
The Thang 1 – (Got Me Under Pressure)
Mosey to Field Hockey and grab all the coupons and place in center of field
Worked as 1 group
1st corner 30 LBC 20 Leg Flutters lunge walk to 2nd corner
2nd corner 30 LBC 20 Leg Flutters 60 Sec Plank, 30 sec r. arm plank 30 sec l. arm plank bear crawl to mid field
Mid Field- 30 LBC 20 Leg Flutters 6 Sec Plank, 30 sec r. arm plank 30 sec l. arm, 20 Russian Hammers, 20 Freddy Mercury, 20 Reverse LBCs  
Mosey to middle of field
The Thang 2 – (Tush)
Partner up with equivalent height  
Parnters line up- back to back in middle of field  
Coupon Pass around 30 reps 
Coupon Workout run routine – 2 minutes each
Round 1 Partner 1 does Squats with Coupon while partner sprints to end line and back Switch and Repeat
Round 2 Partner 1 does Over Head Press with Coupon while partner does super Mario to end line and back Switch and Repeat
Jog back to flag the long way
The PAX appeared to enjoy the summer collection of pain and anguish for the #templeofgloom and look forward to Little Jerry keeping our feet dry Saturday.
Zoolander manof steel

Louisville F3 Declaration of Inde”PAIN”dence 4th of July #getbetter #dontstop

4th Pic

QIC: Zartan

PAX: Face, Bobross, Jordy, Nugget, Cardinal, Mayberry, Fall Guy, Little Jerry, Texas Pete, Force Close, Methane, Diablo, Pope, Double Down, Red Roof, Cutlass, Quimby, Kelso (FNG)

In the dawns early light, 19 #HIMs started their Independence Day the right way.  By showing up and throwing down for this rain filled #BagofWrenches.  Here is how it went down.

COP- 20 SSH IC, 15 LBCs IC, 10 American Hammers IC, 5 Angle Grinders*, 10 Dollys IC, 15 Imperial Walkers IC, 20 SSH IC

Slow Suicides-

Court 1- 15 Merkins IC & run up and back to end of Court 1.

Court 2-  10 Plank Jacks IC & Karaoke up and back to end of Court 2.

Court 3- 15 Freddie Mercurys IC & Super Mario Up and back to end of Court 3.

Court 4- Sixty Second Circles* and AYG(All you got) up and back to end of Court 4

The Thang-

Moseyed over to Field Hockey field and partnered up along the way.  All smiles when we lined up in two lines for a little Bear Crawl Inch Warm action.  We then grabbed our partner for 3 sets of 10 Leg Throw Downs each.  For this next bit, I encouraged everyone to look to their partner for moral support.  We lined up on one goal line and prepared for Elevens (11s).  Started with 1 burpee, ran to other goal line and dropped for 10 merkins and ran back to start.  Then 2 burpees, ran to other goal line for 9 merkins and ran back to start.  You get the pattern.  Our last rep finished with 10 burpees and 1 merkin for a total of 55 burpees, 55 merkins and 20 full field runs.

Time was up so we circled up for some stretches. Not sure we have names for all of them so I will make them up for the time being.  Laying Flamingos (one leg down) for for both legs, Shopping Cart (dance) for both arms, Cobras and Downward Dog Up Collars.  Names need some work I know.

COT- 19 PAX on a gloomy 4th of July morning and we welcomed one FNG (Kelso) to the fam. Jordy upped the ante for future Q’s by adding the addition of jump ropes.  #TCLAPS to Jordy for hooking everyone up with some ropes that will help us all #getbetter.  Great act of generosity and much appreciated.  Intentions for all to be safe and smart on this great day and a final shout out to the SKY-Q for all we have.





F3Louisville BB – 25 (2 FNGs) Mayberry Q’s the #Ruiner

If you’re looking for trouble in Mayberry you better just mosey on through town….


Date: 7/01/17

QIC: Mayberry

PAX: Red Roof, Star Child, Nugget, Mayberry, Seabass, Cardinal, Cutlass, Captain Insane-o, Methane, The Shocker (FNG), Old Bay, Zartan, Taco, Kidnapper Van, Hobbs, Jordy, Quimby, The Tiger, The Hammer, Probe, Force Close (FNG), Double Down, Mouth, Cool Hand Luke, Moonlight

COP (on the Tennis Courts)

  1. Side Straddle Hops
  2. LBCs
  3. Imperial walkers
  4. Butt Kicks
  5. Shoulder circles (make circles with arms extended)
  6. Stretch
  7. Merkins


The Thang…(Staying on the tennis courts)

  1. Bear Crawl to second court
  2. Merkins (sliding side to side) (start with 10)
  3. Broad jump back to start (can add burpee if they want)
  4. Peter Parker (5 to start)
  5. Repeat 5 times; decreasing merkins by 1 and increasing Peter parkers by 5)

Mosey over to Burpback Mountain…

  1. Start at the bottom of the bottom of hill
  2. Lunge walk up hill
  3. Top of hill: 7 burpees with plank jack
  4. Repeat and decrease burpee by 1 until only 1 is performed


Mosey over to the field hockey field and partner up (size matters)

  1. Round 1
    1. Plank and Derkin (10)
    2. Yodas across the field switching in the middle)
    3. 50 squats (total between both partners)
    4. Yodas back to start
    5. Al Gore while waiting
  2. Round 2
    1. Booyah Merkins (10)
    2. Alternating Broad jumps across field
    3. 50 rosealletas (total between partners)
    4. Run backwards to beginning
    5. Plank to wait
  3. Round 3
    1. Lung Jumps (30)
    2. Kariokee across field
    3. Twerkin (30 total) (Shoulder press):
    4. Karaoke back
    5. High Knees while waiting

Two sprints across the field hockey field AYG.


Declaration of Inde”Pain”dence Pre-Blast

4th Pic

Put down your margarita, lace up your trainers and lets get to work.  This Pre-Blast is for all those who will not be joining us tomorrow morning.  Knock it out!! Post a pic or comment online and let us know you were up to the challenge.  No frills.  Just work.

20 SSH IC, 15 LBCs IC, 10 American Hammers IC, 5 Angle Grinders*, 10 Dollys IC, 15 Imperial Walkers IC, 20 SSH IC

We will do next part on the 4 tennis courts so modify to your surroundings.

Slow Suicides – Court 1- 15 Merkins IC & run up and back to end of Court 1.  Court 2-  10 Plank Jacks IC & Karaoke up and back to end of Court 2.  Court 3- 15 Freddie Mercurys IC & Super Mario Up and back to end of Court 3.  Court 4- Sixty Second Circles* and AYG(All you got) up and back to end of Court 4

We will mosey over to field hockey field so find a place with a clear starting and ending point about 75 yards apart.

We have partner exercises here so to compensate do 15 Rosalitas IC, 15 Peter Parkers IC & plank to some discomfort.

Elevens- This pattern is easy.  You do a series of burpees on one side and merkins on the other.  Run back and forth about 75 yards between exercises.  Start with 1 burpee run and then 10 merkins and run back.  Now we do 2 burpees run and 9 merkins.  Complete pattern until you do 10 burpees and 1 merkin.  All sets equal 11.

Find a place with a picnic table or ledge and some steps if possible. AMRAP 15 dips, 10 LBCs IC, 15 steps ups, and 10 American Hammers IC.  Go 8-10 minutes or until you are spent.

Stretch to your pain level and hit the beach.

Check back tomorrow afternoon to see what fireworks I have in store for the Louisville crew.

Zartan Out.



*Angle Grinder- Starting in plank position angle your body up (pike position) while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. This exercise is performed 8 count. 1. Touch knee 2. Return to plank 3. Down Merkin 4. Up Merkin 5. Touch opposite knee 6. Return To Plank 7. Down Merkin 8. Up Merkin

*Sixty Second Circles- Start with T Plank right arm up for 15 seconds, 15 merkins IC, T Plank with left arm up 15 seconds, finish with 15 LBCs IC.

The Captain Went Down to Florida @F3_Louisville @F3Orlando @F3Nation #getbetter #HIM #recon

YHC (Captain Insane-o) took his gentile southern charm down to Florida for a little pre-vacation, and checked in on House of the Mouse.  They put a beating on me like they knew me.


Prior to the trip, YHC’s M (Admiral Insane-o) said, “Oh hey, I checked and there’s a Saturday workout in Orlando.  You should go.”  F3 Works, Men.  Let me tell you.  wink

So, I hopped in my base model Hyundai and sprinted up the highway to the AO at Blue Jacket Park.

I met Sertificate first and his guest Cold Cuts (from F3 Charlotte South), both of whom offered me a warm greeting.  I should have known when the Pax showed up carrying their own coupons that it was going to be beat down.

Side note, it was already in the 80s and the humidity was high.  It’s hot in Central Florida. Africa hot.

I met the rest of the Pax (9 HIMs, excluding YHC): Heat, Quad, Walker, Bojangles, Dodgeball and a few others who, while I know I knew their name at one point, were erased from my memory by the Sertificate/Cold Cuts/Dodgeball face melt that was to come.

Sertificate wasted no time… no COP warm up … no how you doing … just 20 Burpees OYO, in a COP that was mostly Pain. Well, that’s how its going to be, eh?  Needless to say, it didn’t get easier, and you should look for their full Backblast (I won’t steal their thunder), but the workout was intense, fast-paced and utterly menacing.  Thanks to Cold Cuts, I can’t even hug my kids (Jack Webbs are dangerous).  And thanks to Dodgeball, I now know how to push the pace.  As he said during hi-five merkins, “you gotta push hard.”

Pretty sure Marcellus Wallace could call these dudes in a pinch.Marcellus_Wallace

We at F3Louisville are going to straight up gank a bunch of stuff from F3Orlando; from the workouts, to the cadence of the Q, to the straight up batflipping beatdown that Dodgeball put on the Pax.  Dude did his merkins while watching to make sure the Pax went all the to the ground #beast.  I saw you, buddy.

Thanks for the hospitality, guys.  I’ll be back and I’ll #bebetter.  And if you’re coming to the ‘Ville, let me know so we can return the favor. Oh and sorry for water-logging the BOM; did I mention the heat?

CI out CI

Let’s get #30PAX for #Ruiner Tomorrow!!!



F3 Louisville – Let’s get #30PAX for tomorrow’s workout!  We can do it, just headlock everyone you can think of and bring them.  Doesn’t matter if they’ve done a workout before or not!

When:  7:00-8:00 AM (07/01/17)

Where: Seneca Park Tennis Courts

What:  Peer led bootcamp style workout.

Who:  Any man

Why:  Developing Better Male Leadership in Our Community



Pre-Blast – #Ruiner (Sat/0700/Seneca) #MAYBERRY

Pre-Blast – #Ruiner (Sat/0700/Seneca)

#F3Louisville #F3Nation #F3Counts


“Paaaww, you reckon the boys are going to be able to handle Mayberry tomorrow morning?”

“No Opie, not if they go out drinking with Otis tonight”

“Well I sure hope they don’t spill their Merlot, Mayberry don’t mess around with that”





F3Louisville BB – 21 (3 FNGs) Pax Bobross “Pain”ting #templeofgloom #getbetter

QIC: Bobross

Pax: Red Roof, Nugget, Old Bay, Zoolander, Roadrage (FNG), Tiger, Methane, The Hammer, Little Jerry, Pope, Diablo (FNG), Water Boy (FNG), Zartan, Mouth, Double Down, Tron, Nomo, Jordy, Star Child, Bobross, Captain Insane-o

Bobross took the easel for his virgin Q and painted some thunderous clouds 🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩


– 15 Side stradle hop
– 15 Mountain cllimbers
– 15 Toe touch twist
– 10 Imperial walkers

The thang…

Run to school (Arms/Chest) for 10 minute AMRAP
– 5 Standing pushups against wall (Balls to wall) (optional wall walks)
– 5 Merkins
– 5 Dips

Run to basketball courts (Ab Workout)

Sprint to Baseline then

–10 leg flutters, karaoke back

Sprint to the baseline

-10 Dollys, Headers back

Sprint to baseline

– 10 Little baby crunches – Mario back

Sprint to baseline
– 10 American Hammers – backwards run back


Run to tennis courts (Leg Workout)
AN exercise at the end/beginning of each court
5 courts
– 1,2 3, 4,5 Squats
– 1,2 3, 4,5 10 Burpees

COT and name-o-rama

3 more FNGs for #templeofgloom. Lots of announcements on t-shirts, COMZ and some great words as we circled up. We broke to conquer another day.

Then, Nugget showed us all what this is all about by thanking Tiger (who’s only on his second post) for his fellowship…


F3Louisville #Growth: Some Tips for the New Guys #grow #F3Nation #explosion #HIM

Just a few tips for all the new guys coming (and returning) to F3 Louisville workouts.

Before you get into the text, remember to share F3 with your friend, brother, dad, neighbor, son or any guy you think may need this.  It’s different and the real deal.

Completely lifted (with minor edits) from the F3Nation site is a top ten steps for new guys. Added are some F3Louisville specifics:

10 Steps for a New Guy in F3
So, you got past our favorite excuses and decided to participate? Greatness. Here are some tips to get you going…

1. Check out the video and text on “About F3” to get the F3 basics. [You can link to this thru the menu on the left side of this site to F3Nation]

2. Find workouts in your region by visiting the “Where is F3?” page. You don’t need much. [F3 Louisville AOs are listed in the menu on the left side.  Use this to headlock guys; two AOs cover most of the ‘Ville. NO excuses].

3. Unsure what some workout or other term means? Consult the lexicon or exercises.

4. We’re working on a way to consolidate local comz, but let Red Roof, Star Child or Captain Insane-o know if you want to follow the site or contribute. We’ll add you. Also, sign up for twitter and follow F3_Louisville and all the Pax that you see. Repeato in 5. Share this site with the FNGs you headlock!

5. Sign up for twitter. Follow @f3nation. Follow @F3_Louisville. Follow your PAX. Read the posts and backblasts on this site and the F3Nation site

6. Q a workout. After, post a backblast. (Contact Red Roof, Star Child, Captain Insane-o or Zartan — to get posting rights and check out the editorial guidelines on F3Nation).

7. Go to a 2nd F event, be it a #CSAUP or a #HDHH (did you look at the lexicon?). Don’t see something that fits you or want to do something different? Find your local 2nd F Q.

8. If you’re moved to do so, check out and attend an F3F event. Don’t see something that fits you or want to do something different? Apply to make a difference.

9. If you’re moved to do so, check out a 3rd F workout in your region under the “Schedules” and the “3rd F” tab. Don’t see something that fits you or want to do something different? Hit the forums or find your local 3rd F Q.

10. Review the FAQ and/or ask us any questions we didn’t cover.

25 Pax (6 FNGs): Climbing the Ladder #Grow #F3Counts @F3Nation

QIC:  Star Child (YHC via CI)

Pax:  Star Child, Pope, Tron, Cutlass, Mayberry, Face, Captain Insane-o, Quimby, Zoolander, Zartan, Double Down, Little Jerry, Red Roof, Cool Hand Luke, Texas Pete, Fall Guy, Old Bay, Methane, Bobross, Moonlight (FNG), The Hammer (FNG), Tiger (FNG), Couch Potato (FNG), Babybell (FNG), Wham! (FNG)

At daylight, 25 PAX (record!) met up at the flag for #BagOfWrenches.  At the Q, my mission was to show how easy it is to Q, while still challenging the PAX.  Two routines is all that is needed.  Nothing fancy.  Less explaining and more sweating.  I believe I succeeded.

Circle of Pain- We Moseyed on over the tennis courts to get the blood flowing.  Some SSH, Spiderman Merkins, and Boat/Canoe, Redneck Imperial Squats, and a little more SSH did the trick.

The Thang-  We moseyed on over to Burpback Mountain for Jacobs ladder.  It certainly hurt more than I expected, and the run back to the flag wasn’t a walk in the park either (well, yes it was since we could barely run by then…)  When we got back to the flag we went for a stroll around the Seneca Circle as I counted off ten light posts.  Once we got the #10, we ran back, stopping at each for some Rosalitas, then did it again with Imperial Squats.

Once we were done we Moseyed back to where it all began of the COT.  Welcome Moonlight, The Hammer, Tiger, Couch Potato, Babybell, and WHAM!  Pope, Tron, Cutlass, Mayberry, Face, Captain Insane-o, Quimby, Zoolander, Zartan, Double Down, Little Jerry, Red Rood, Cool Hand Luke, Texas Pete, Fall Guy, Old Bay, Methane, and Bobross rounded out the pack with me.   My legs are not gonna feel right tomorrow.

Aye! StarChild

25 Pax (7 FNGs) for “Ducks on the Pond” #sleevelesslikecheech #GROW #F3matters @F3nation

QIC: Nugget

Pax: Nugget, Face, Double Down, Captain Insane-o, Zartan, Mayberry, Methane, Cardinal, Kidnapper Van, Red Roof, Little Jerry, Cutlass, Quimby, Taco, Star Child, Jordy, Texas Pete, Pope, GOB (FNG), Double Wide (FNG), Cool Hand Luke (FNG), Mouth (FNG), Tron (FNG), Mox (FNG), Hobbs (FNG)

Nugget’s Backblast:
Well, it was a sunny, but muddy day in the Ville, but we don’t shy away from getting dirty. We started off with our record breaking 25 PAX, and moseyed the long way to the Field Hockey Field for a Red Roof led, oddly counted, COP. Started with SSH, followed by Merkens, LBC and Rosalitas. And as we all felt warm he threw in 5 Burpees. Thanks, Red Roof.
I warned that we were gonna get dirty, and we headed over to the softball field. This activity I like to call “Ducks on the Pond”. If you know baseball terms, you know that means the bases are loaded. And I loaded them with painful exercises. From home to first was a walking lunge, followed by first to second a karaoke run, second to third burpee broad jumps, and finally a sprint home. All others doing an AMRAP of 5 dips, 10 step ups and 15 rosalitas when not on the basepath. I intentionally slipped on the burpee broad jumps, fully taking advantage of the muddy field. We went in 2s toward the end to push the time.
When that was completed, we did a “Native America Run”. This involves the group jogging together and the last member sprinting to the front repeatedly until reaching the goal. In this case the field hockey field. I came close to “spilling some Merlot”, but like the champion of the Run for the Rose, I held it together.
We then circled up for some Tabatas. This is 8 rounds of 20 seconds on, 10 seconds off of one particular exercise. We started with Merkens, the LBCs, and finished with squats. This may sound easy, but it is brutal. This was learned quickly after the Captain suggested diamond Merkens. Loved the AYG effort on these since most of the PAX had never heard of this before.
We finished up with some team sprints with planks and rosalitas. And an AYG sprint to end our day.
I appreciate all the support on my first Q and am looking forward to my next one. I am learning a lot each time out.

COT and Name-o-rama

We pulled in a group of 7 FNGs who fit right in and promised to return to the #gloom. TClaps to Quimby, Zartan, Star Child, KV and Jordy for headlocking. TClaps to @coreywinton for directing a FNG to us who found us thru the new site.  Many went #sleevelesslikecheech and we all reflected on this tragedy and sent out prayers and support to Cheech’s family. Two things you should see if you don’t think this is the real deal:

Tclaps to Jordy for suggesting we all evaluate our safety during workouts including routes and gear. Be safe out there men!

Red Roof gave us some parting words to live by and we broke to conquer another day.

NotFake News:

The Pax is considering adding another AO in the East End for our hi-class #HIMs. Let’s keep these numbers #growing and it’ll be time soon enough.

Go buy a F3 Louisville Logo’d shirt. https://f3.mudgear.com/products/f3-louisville-shirt-pre-order?variant=44933640339

#Ruiner PreBlast — Nugget’s First Solo Q

Captain Insane-o here with a little PreBlast for F3 Louisville.  A few important announcements:

First, our F3 Louisville Logo was recently approved by the mother-ship and the presale is going on now.  Get on your internet machine and order here .

Second, this is Nugget’s First Solo Q and we want it to be a real #Ruiner.  Good chance it’ll be sloppy as we’re getting the backside of Cindy Friday afternoon and evening.  Nothing like a little sauce with your Nugget.

Third, I’m hearing rumblings of multiple FNGs on Saturday.  Look, let’s headlock these guys.  For those of you that keep coming back, you know this is different.  Tell your brother, buddy, neighbor — hell the guy you can’t stand that needs to have his merlot spilled — that this is everything it is.  And next time we see a rival gang of fitness dudes, we’re assimilating them on the spot.

Finally, go sleeveless Saturday for our fallen F3LexSC brother Cheech, who passed away Thursday leaving his wife and two children.

See you at 0700 in the #gloom for the #ruiner.

CI out CI



13 Pax for Sgt. Pepper’s #Gloom(y) Heart’s Club Band #sleevelesslikecheech #getbetter

QIC- Zartan

13 PAX- Zartan, Nugget, Cutlass, Double Down, Little Jerry, Captain Insane-o, Country Boy, Texas Pete, Quimby, Star Child, Red Roof, Bob Ross & Pope

In honor of the 50th Anniversary of Sgt. Pepper’s Lonely Hearts Club Band, this #templeofgloom was inspired by the Beatles.  It was a muggy morning so we got to it and mugged the morning right back.

 Revolver– We started with a run the long way to the tennis courts for some COP.          20 SSH IC, 15 LBCs IC, 10 Rosalitas IC, 5 Angle Grinders, 10 Rosalitas IC, 15 LBCs IC and 20 SSH IC.

Hard Days Night– With the heart rate increasing we shifted to some LOP for some slow suicides.  Court 1 was 10 Don Quixotes IC with a run a up and back.  Court 2 was 10 Reverse LBCs IC and Karaoke up and back.  Court 3 was 10 Freddie Murcurys IC with Super Mario up and back.  Court 4 was Sixty Second Circles (SSCs) AYG up and mosey back.

Help! Now we were working.  Ran over to soccer field for some partner work to help the # PAX get to know one another.   10 Squirkins, 10 Booyah Merkins then right into the Bear Crawl Inch Worm.  With 13 on the field this was a chore.  Fired up the music for the Thang that today bore the name Red Barchetta.  With over 700 yrds ran and 100 SSH, 75 Mt. Climbers, 50 LBCs, 25 Merkins and 10 burpees this was a great way to finish up strong.

Let it Be– Finished with some hammy stretches since they were bearing the brunt of the work.


No epaulets for the Sargents in the Pax; we all went sleeveless in support of our F3 Brother @F3Cheech #sleevelesslikecheech @F3LexSC.  Sadly, we found out after the workout that he had passed.  Our prayers are with his family and friends.  Prayers for Quimby’s pops.  We left better #HIMs than we came; that’s always a good thing.

Tclaps to Zartan for his first solo Q.