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"

It was a perfect morning for a workout at Bayside. We’ve got a lot of regular PAX on vacation and other places so the numbers were a little down. However, that didn’t stop us from pushing ourselves to get better. I had to modify the workout on the fly since we didn’t have even numbers,Continue reading "THE MAX: Back Blast (6/23)"

So I must admit, walking out of Molly Malone's after the Ruck party last night and hearing a snicker here, a laugh over there, and endless "Are you really Qing tomorrow" questions, I was more than a little concerned. My hips and calves were aching and my shoulders & chest hurt so much that itContinue reading "Back blast – The Mutt – 06-23-18 – Aiken Legs"

It was great coming home to the Mutt to lead this workout.  I can't think of anywhere else I would have rather celebrated my Native American heritage than here with the 10 PAX in attendance: Fergie, Old Bay, Deuce, Fridge, Zima, Wham-O, Geppetto, Tiger, Steerage, Grinder (Q).  Surprisingly, Site Q Zoolander was not in attendance. Continue reading "Backblast – 6/21 – The Extender"

Second Q this week. We’re going to lunge it out and go the distance. Don’t leave your partner behind! What: The Max Where: Bayside (Martha Layne Collins HS) When: 6:00 am -Banana Bread

When I originally signed up to Q tomorrow morning I had no idea I would be doing the Capture the Flag Ruck the night before! After Gepetto pointed this out to me the other day all I could think was "You're so f%&$ing stupid!" None to worry gentlemen, I will be ready to roll inContinue reading "Pre Blast – The Mutt – 06-23-18 – I AM SO STUPID!"

Brotherhood was very evident in the gloom this morning.  WeedWacker and I rolled up to the Tank not really knowing what to expect from a numbers standpoint.  Once again this group shouldn't surprise me but it continues to happen.  Airplane HL 5 PAX from St. Als for their Tank VPost.  MumbleChatter was running rampant allContinue reading "6/22 BlackOps The Tank BackBlast"

Pax: thumbtack q, glaucoma, abacus, gilly, banana bread, big bird, shuttlecock, capt. good vibes, stacks(fng) The great thing about f3 is we all come out to be together and get better. This morning I was running a little behind because I was up with my two sick daughters. Thanks to banana bread for the wakeContinue reading "Back blast bayside 6-21-18"

YHC will lead a group of HIM at the Tank for a Friday BlackOps. Jeffersontown community center 10617 Taylorsville Rd 0530-0615