Ok, this is going to be a bit lengthy so grab a beverage and try and enjoy.  I'll try and take you exactly through the events of the night.  It will be like you were there sans the calloused and blistered feet. Due to the peer pressure of Kilo, I caved and took the MayContinue reading "May Ruck Back Blast 5/25/18 Tours Of Louisville"

Starting with the end COT, we gave thanks to our veterans, especially those that have sacrificed, so that we could get together on such a beautiful morning, a group of guys that motivate and inspire each other to get better, coming from all walks of life, race, creed, color, religion.  There's no other country inContinue reading "Back Blast – LJ Anniversary Q"

Time Management.  Our everyday-time stresses are usually caused by having too much work to do in a given amount of time, or by using available time ineffectively. One critical aspect of effective time management is the discipline of analyzing how we utilize our time. Below are a few practical questions to help reflect on howContinue reading "Preblast 5/25- Bayside"

Posted on behalf of my man Steerage: Q - Steerage PAX 6: Lil’Smokey, Meter Maid, Tool Time, Grinder, Snowman, Steerage Disclaimer was spoken and we started off with a run showing a new section of Norton Commons and circled back on the track to the amphitheater where we gathered for COP: COP - Downward dogContinue reading "5/25/18 Norton Commons #BlackOps Backblast"

In celebration of my F3 anniversary, we will be doing a 365.  1 merkin and 364 LBC's; 2 merkins and 363 LBC's, and so on.  Just kidding, maybe...  We will stay together and we will get better together. Numbers to keep in mind:  365 days - 127 posts - 10 Q's Please don't let meContinue reading "Posh Pre Blast – LJ’s Anniversary Q"

Q-Iceman Pax-14, Airplane, Big Bird, Little Jerry, Huggies, Fergy, Valdez, Jitterbug, Snow Day, Peekaboo, Nice and Slow, Forced Close, Iceman Kinetic court work: Circuit mosey, Butt kicks, high knees, knee/quad grabs, armcircles, sand grabbers, merkin/sprint progressions 5,4,3,2,1 Thang 1, 4 lines Bounds 2 and 1 foot Bernie back, merkins while you wait 180 turn jumps,Continue reading "Backblast – Black Ops at The Beach, 5/25"

We started F3 in Shelby County in March of this year. I think our initial workout was in late February. I remember going through that workout thinking there is no way I’m going to be able to do this. Then, we had some guys from Louisville F3 come and lead a workout. They were crushingContinue reading "BackBlast: Bayside 5/24"

I saw this picture on social media and really, really wanted to get on the sassitude train and say something about how most of the time when people post this, they are the lazy ones who sit around on days off and don't do diddly squat, let alone 300 squats. See what I did there.Continue reading "Memorial Day Posh Incubator Pre-Blast"

The Extender Conditions:  Clear Skies and Bright Fireball rising in the East, 62 degrees with slight Southerly winds. Q:  Quimby Pax (20):  Fergy; Sump Pump; Wham-o; Cowbell; Sherpa; Tiger; Buschhhh; Gepetto; Tureen; Mouth; Steerage; Left Eye; Duplo; Glen Ross; Backdraft; Wendy; Wedding Singer; Fridge; Zoolander; Scratch COP: Slow jog around HT to side parking lot 10 BOYO'sContinue reading "5/24/18-The Extender BackBlast: Quimby-Mayor or one of three…?"

St. Aloysius – Blackops Conditions: Clear, 64 Degrees, Ideal VQ: Ashley PAX (11): Porkchop, Meter Maid, Scratch-N-Dent, Cochran, Red Card, Double Down (RESPECT), Bigbird, Airplane, Boozer, Little Jerry (RESPECT), Ashley (VQ) Theme: The way down to Humility is the way up to True Greatness. Hills, Help & Humility Fitness, Fellowship & Faith Circled Up @Continue reading "5/24 St. Als Blackops Backbast: Ashley (VQ)"

Allllllllllllllrightey then, it’s just about ruck time. When – Friday night May 25th Time – 7:45pm Place – Meet at Mary T. Meagher pool parking lot To avoid the FOMO, you’ll want to be there as Wham! and OJ are taking you on a 4 hour joyride. What you can expect:  Well if you’ve beenContinue reading "Ruck Pre Blast Friday May 25th"

Q iceman, location king Louie's, behind the blind squirrel... it's time to find your nuts! See you in the sand.

My apologies to all of the HIM that went through it with me for my VQ at the Poshlands on Derby Day. I was having author issues and could not get a pre blast or back blast out. After I finally got it all figured out, it was mid week the next week and figured it toContinue reading "WB BB 5/5 Derby Day Beat down"

Pax (17): Star Child, Crash, Eastwood, Snowday, Aerobie (R), Weedwacker, Flounder, Vincent (R), KY Genie, Piggy, Looney, Peek a boo, Newman, Kilo, Tony Malito, Rhythm, Hot Wheels (VQ) Sitting at the Airport Sunday night, I started writing things down, I had no idea if this would fill the time, be to easy, or just whatContinue reading "5.23 The Tank Back Blast"

What I love most about F3 is the varied workouts and how nothing ever seems to get old. For this workout, I found a back blast from another Q and thought it looked tough. However, it also looked really enjoyable. I swiped it, modified it because I hate burpees, and created a workout that hadContinue reading "Bayside Pre-Blast 5/24: I love F3 & Merkins"

Pax (5): Banana Bread, Thumbtack, Brown, Glauc, Shuttlecock (Q)  (Shoutout to Brown who made his first trip out to Bayside) Having just got back from vacation and gaining 5 pounds 😒, I was ready to get back in the swing of things. To start with, we mosy from the flag around to the courtyard atContinue reading "Backblast 5/22/2018 Bayside"

If you read the pre-blast, you would have known that today’s workout was in honor of the greatest school day of the year- Field Day.   Also, I will be out all next week and will miss the kickoff to church picnics so I also wanted to work in some church picnic fun. Conditions:  perfect,Continue reading "5/23 Blender BackBlast"

I found out yesterday afternoon that the kids field day was pushed back to tomorrow because of today’s rain- which gave me the perfect idea for the Blender.  Show up tomorrow for what has always been the best day of the year- Field Day!  Which team will you be on, green, red, blue, yellow?  ShowContinue reading "5/23 Blender- Field Day PreBlast"

0530 at the Tank - Veterans Park. We will celebrate our Active Military and Veterans, while getting better. Gonna be some new things mixed with old things. Bring your gloves!!!