Q - Iceman Pax - 16 Gypsy, Airplane, Peggy, Meter Maid, Matlock, Cochran, Valdez,Yogi, Little Jerry, Porkchop, Mamas Boy, Irse, Big Bird, Jitterbug, Nino, Iceman Warmup - Jog the course - various  Butt kicks, high knees. Etc Turn 1 - The Oval Turn 2 - The Pit Turn 3 - The Crazy 8 Turn 4 - TheContinue reading "Backblast 6/19 Race Day at The County"

Ive got a new little girl at home. I’ve not been getting a lot of sleep. My wife has been getting less. I may still be awake at 5:30. But, I’ll be there ready to get better. I hope you join me! Where: Martha Layne Collins High School When: 5:30 am Banana Bread on theContinue reading "Bayside Pre-Blast (6/19): Early mornings or late nights???"

Capture the Flag Ruck Draft In order to make this fair and keep McAfee from stacking his allstar team we will be doing a team draft.  Each pax will be placed in a hat and pulled one by one to be placed on a team. There will be 10 teams in total.  Each team willContinue reading "2021 Capture the Flag Ruck PreBlast 7/16"

The only thing I can guarantee we WON'T do on Wednesday ITG is AMRAP mountain climbers for the last two minutes. SYITG. Wednesday. 0530. Posh.

Gentlemen and Gentlemen ... get ready to Start Your Engines!!! Tuesday is Race Day. Rally racing is not your ordinary drive in the park. Tuesday will not be ordinary either. SYITG

So my one year F3 anniversary is next Wednesday, June 27, but I'll be DR in Florida on vacation. Thus, this Tuesday, we're going to celebrate my 1 year anniversary of getting better a little early at the O. F3 Louisville Royalty Starchild was the Q for my first post and so we're going toContinue reading "6/19/18 Bag of Wrenches Pre-Blast: Wham!’s 1ish Year Anniversary Q"

better late than never. Know pax had ants in their pants thinking of the bayside shenanigans. Q Glauc. PAX. Banana bread, t18, shuttlecock. Mosey to rear of school. 30 ssh (Ic) , hamstring stretch, 30 ssh (ic), plank stretching, 30 ssh (ic), hamstring stretch, 30 ssh (ic), plank stretching, 30 ssh (ic) ”meet in theContinue reading "B.B. bayside 06/16.. glauc q"

Some doubt has been cast as to whether I'll be wearing a tank top when I Q at the Carpenter this Tuesday.  Make the trip out and see for yourself.  We may even visit the Zoo to keep things interesting.  Bring your running shoes and some gloves. SYITG

Don't end up with a case of the Mondays after a fun-filled Father's Day weekend.  Get your week started off right and join me in the morning for beatdown at the Mutt. 5:30-6:15. Gloves encouraged.

  I raised my hand to Q at Norton Commons on Friday 6/15. Early in the week, not yet knowing what I was going to do, inspiration had struck. I heard this song on the radio (on the way to post at the incubator ironically), said "yeah!" (gangsta style), bobbed my head and realized that if thisContinue reading "BackBlast-Norton Commons 6.15.18"

From Vince's Dad, Josh Caballero; Vince was born February 12th 2014. He has been a blessing from the start. As you have heard he was diagnosed with cancer Feb. 15th this year. He has a rare type of adolescent cancer called Wilms Tumor. On Feb. 19th Vince had a nephrectomy which was the removal ofContinue reading "Team Vince Raffle #inVINCEable"

Happy Father's Day to you men! Go ahead and enjoy yourself tomorrow with the family. Have that extra drink. Indulge in that cake and ice-cream. We'll burn off that "Dad Bod" at 0530 at the South Poshlands, 6/18. You'll be asking yourself, "Who's your daddy?"  

About a month ago, at a 30+ PAX Incubator Monday at the posh an FNG stepped in COT for what was one of the more moving moments in F3Louisville’s short history.  WeedWacker introduced himself and opened up his heart to speak about his son Vince, who is in the midst of battling cancer.  McAfee being a #HIMContinue reading "🚨 June Ruck Event 🚨 #3rdF Raffle #TeamVince #Steepleton"

I'm traveling. No gas card needed! I'll be wearing something nice. Maybe. I'll be wearing my "O" face. Definitely. We will do 0 SSH. Definitely. I will come up with a Weinke by 8am. Def We'll have fun...and get better......and celebrate! I may even bring some gifts to the "motherland" Zoo

YHC was late...it doesn’t happen often, but when it does it’s  usually because I can’t find my keys.  So I had to push the M van. Nevertheless Pulling up 5 min late was awesome to see 11 other HIM ready to ruck with me. F3Louisville doesn’t surprise me much anymore....12 PAX surprised me!  I justContinue reading "6/15 posh ruck Backblast 12 PAX"

Pax: Glen Ross Q, Wham!, Red Roof, Kilo, Duplo, OJ, Face, Flo Jo, Tin Cup, Buschhhhh, Scuba Steve, Vincent (Respect), Trump, Hot Pursuit DR (Respect), Chicken Fried, Bean Counter, Tony Malito, Sir Topham Hat, LOCO Conditions: 71 and clear.  Much less humidity. Gear:  All USA.  USA swim trunks, US- America Defending Freedom Since 1776 TankContinue reading "Flag Day 2018 Temple of Gloom BackBlast"

6 PAX in attendance: DiGiorno, Snowman, Duece, Huffy, Escort, Grinder (Q) I was really excited for my VQ at Mary T.  I love this site; it has a ton of options and it's beautiful everywhere you look. Plus, I knew this was DiGiorno's spot, so I really wanted to represent and bring a proper beatdown. Continue reading "Back Blast – 6/14 Black Ops at Mary T"

7 PAX in attendance: Wham, Snowman, Donger, Tin Cup, Swifty, Loco, Grinder (Q) After a quick jog through the tennis courts, we did our warm-ups: 20 SSH (IC), 20 Abe Vigoda's (IC), Downward Dog, Runner's Stretch, 20 GG (IC), Michael Phelps Staying on the tennis courts, we did a Native American Inchworm, with each PAXContinue reading "Back Blast 6/12 Bag Of Wrenches"

Stretch and 25 in cadence side shuttle hops/4 sets (last set plank 1:20) mosey to back of collins goal line for next exercise Suicides- goal line to goal line every 10yards 5 burpees (total 50 burpees) 10 murkens(hope I spelled correct) hold plank 20 sec. 10 murkens rest 20 seconds. 5 sets. (total 50 murkens,Continue reading "Back-Blast"

Hey, make this right man, stop at the light man My yester-night thing got me hung off the night train You fade, I face, so let's head to the east Hit the stroll to 9-0 so we can roll at the big NC!! Curious? You should be. Come out to “The Commons,” make this theContinue reading "Norton Commons Pre Blast 6/15: I Got Five on It!"