I love the fart sack and I hate running. F3 is here to help you Hate the fart sack and Love running! come to the county tomorrow to see what ole Kilo has up his sleeve to help you #GetBetter St. Als 0530-0615   SYITG

I posted for the first time June 29, 2017. Captain Insane-O maintains that I stood him up once before that, but the facts are hazy. At that time, we had one AO, communicated via texts, and were all still feeling things out a little. We hadn’t even rucked at that time! It’s amazing what’s happenedContinue reading "Diablo #PreBlast for Anniversary Q at Norton Commons #BlackOps"

QIC: MadCow Pax: Old Bay, Sump Pump, Fridge, Glen Ross, Cow Bell, Left Eye, Geppetto, Diablo Start with disclaimer and then a jog around the school to circle up in the back parking lot in front of whatever they call the old Multi-Purpose Building. COP: All exercises in Cadence: Plank Jacks, Abe Vigoda, SSH, KendraContinue reading "Blender BackBlast 6/27/18"

The Tank, Veterans Memorial Park, 6/27/18 0530-0615 QIC:  Red Roof PAX (11):  Weed Wacker, Peekaboo, Crash, Aerobie, Tony Malito, Vincent, PK, Rhythm, Eastwood, Cutlass, Red Roof This was YHC's first trip out to the Tank for a beatdown and I was proud to be able to lead the pax today.  First off, I had noContinue reading "The Tank (6/27/18) – Back Blast"

Backblast was ready, worked on it for 45 minutes and then it was gone. Not sure what the hell happened, but I’m out of time—so this is condensed version from team 10/ Steak Knives (without all of the pictures) Pax: Glen Ross, Catfish, Little Jerry, Grinder (VR) & Sandy—our 30lb friend Conditions: Slight rain atContinue reading "Team 10/ Steak Knives 6/22 Capture the Flag BackBlast"

(20) PAX & (2) FNG: Gypsy, Methane, Propane, Forced Close (R), Nice & Slow, Huggies, Wildflower, Star Child, Little Jerry (R), Valdez, Kiwi (FNG), Jitterbug (R), Retainer, Pork Chop, Ashley, Fanny Pack (R), Tool Time, Mr. Hat, Dynomite, Maxi, McAfee, Nino (QIC) Weather: 67 degrees & clear with 100% humidity Gear: Black Nike Dri-Fit tank,Continue reading "The Bridge Backblast 6/27/18"

It’s been awhile since I have Q’d. Come out and we will do things that are not easy. Peace Mad Cow

Tomorrow at 0530 YHC will driving The Tank.  This is my first foray out to the 99 and I can't wait to show what it has to offer.  The fields, the steps, the lights, the artillery, It won't be easy, but it'll be worth it. ~Red Roof

Needless to say I’m exited for tomorrow. It’s been almost 2 months since I’ve had the Q at The Posh. Enjoy your day & get some rest tonight PAX because we’re going to grind in the morning. SYITG Nino

A spine surgeon, a fireman, a weapons trainer, and puppet maker all walk into a bar.  (No, this is not the beginning of a joke)  This is how Huggies, Backdraft, Flounder, and YHC Geppetto, otherwise known as Team Depends began our Friday night ruck story.  Since litterally 90% of our "pie slice" was behind DOContinue reading "Capture The (well hidden) Flag- BB Team 6"

A little rain on a Monday morning didn't stop 22 HIM's from getting after it at The Incubator. Aside from the rain, my VQ went pretty much as planned and I enjoyed being out there and having the opportunity to lead a great group. As I mentioned in the Pre-Blast, I took bits and piecesContinue reading "The Incubator – 6/25 – Back Blast"

Q: Tron PAX: Shiplap, Flo Jo (tanked), Trump (custom hand made tank), Captain Insane-O (tanked) Conditions: 70 degrees. 800% humidity. If there's one exercise I hate, it's Burpees.  If there's two exercises I hate, it's Burpees and Running.  So that's what we did. Run for about a minute.  Stop, and do 5-10 burpees.  Sometimes in cadence (6 countContinue reading "Backblast: Tron’s Oneish year anniversary Q at The Carpenter"

17 HIM made it out this morning. PAX - Double Down (R), Little Jerry (R), Boozer, Battier, Abacus, Cochran, Nino, Matlock, Meter Maid, Yogi, Launch Pad (FNG), Valdez, Airplane, Ashley, Big Bird, Huggies(Q), Uncle Rico. COP 40 SSH 20 Abe Vigodas 25 Grass Grabbers Arm Circles Calf Stretches Imperial Walkers Thang 1 Native American RunsContinue reading "Back Blast LOCO 6/26/18"

Ahhhhh....the O.  This is where my F3 journey began last summer.  I don't get here enough.  The forecast looks eerily similar to what I experienced that fateful morning in June of 2017. There are lots of good choices for you to post at tomorrow.  The only bad decision you can make is to not post.Continue reading "06.26.18 Bag O’ Wrenches Pre-Blast – Old Bay at the Helm."

Ill preface this BB by saying it will be hard to put into words what F3Louisville did between Friday 6/15 - Friday 6/22.  So I may as well start from the beginning. F3 Axe of Good A common theme we've all heard at a workout or read in a Backblast is the one written aboveContinue reading "#TeamVince Raffle BackBlast #inVINCEable #IronSharpensIron"

What does Indiana Jones, Pamela Anderson, Porky Pig, and Canada have in common?? THEY ARE ALL BLESSED TO SHARE MY BIRTHDAY Yep, Star Child will become STAR MAN on Monday, turning 40 on July 1st, this Sunday. But we will celebrate Monday (7/2) at the Poshland! And yeah, this pre-blast is way early, but IContinue reading "Star Child’s Bday Pre Blast"

Can you hear it?  Is that the sound of the Rooster crowing or is it the sound of my joints still crack-a-doodle-dooing from Friday's ruck?  Regardless of what you hear or how you feel, I promise a trip to the Rooster at the Mutt tomorrow morning will set all things right.  Come get better withContinue reading "Pre-Blast – 6/26 – The Rooster"

F3 is great for a lot of reasons. One of those reasons is the accountability we all share to help each other get better. I'm not good at these Saturday back blasts. I'm even more worser when I type half of it, and lose it cuz I'm not real good at WordPress, or really anythingContinue reading "6.16.18 B.B. 1year anniversary -1 week late"

tuesday! TUESDAY! TUESDAY!  For one morning only. No Purchase Necessary Prices and participation may vary See store for details Any questions? "Yes, I have a question, will there be running?" "Followup question, will I have to do any burpees?" "Final question, will I, quote, 'get better', unquote?"   SYITG Tron out

When it comes to describing Friday night's event, there are numerous options that can be used.  The word I like best is Success!   I think we hit all 3 F's right on the head.  3 hours of rucking (first F), mumble chatter with individuals you may not have known very well while rucking andContinue reading "BackBlast – Capture the Flag Ruck, TEAM #3"

The biggest lesson I learned at my first Q was to keep it simple and keep things moving. Simple can be hard. So that was today's plan. Special thanks to Flounder for coming out with his truck full of coupons. Some of them are ancient and carry a few extra lbs, chose wisely. Q: HotContinue reading "Back Blast – 06/25 – NorthPosh"

8 Strong men came out on Saturday for a quest to perfect walking Lunges. Trump, Tron, Sully, Loco, Who Day, Swifty, and Red Hawk (FNG) Cardinal (Q) After a quick disclaimer we ran the short way to the field hockey field.  It was ideal conditions.  An amazing 70 degrees and cloudy with little humidity.  IContinue reading "Back Blast Cardinal Q at the Ruiner 6/23"

No gimmicks, just come get gooder. SYITG.

Super excited for my VQ tomorrow at the Incubator! I've experienced some great workouts since my first post a few months ago and I plan to take a little piece from a few my favorites and add some of my own creations. This will be a hard, total body workout. Looking forward to getting theContinue reading "The Incubator – 6/25 – Pre-Blast"