What a beautiful morning at Bayside. We certainly didn’t waste it. It was a morning in the lower 60s with a slight breeze. F3 Shelbyville started in the dead of winter with many sub freezing mornings. Days like this one are a blessing to be able to be outside grinding with other HIMs. Pax: BananaContinue reading "Backblast: Bayside 5/10"

Co-QIC: Glen Ross and Old Bay PAX: (15) Left Eye, Tureen, Sherpa, Snowman, Tiger, Geppetto, Wendy, Sump Pump, Cowbell, Zoolander, Fridge, Noxeema Jackson, Deuce, Old Bay, Glen Ross. As of 2 PM on 05.09, the was no Q on the calendar for the 05.10 Extender at the Mutt.  Being the true HIM that I am,Continue reading "05.10.18 Extender Back Blast"

Pope Lick Park 4002 S pope lick rd. Louisville Ky 40299   At 0530 the gate to park inside the park at the big lot will not be open.  For those of you coming to the ruck you will need to park in the lot pointed to on the map above.  I will be thereContinue reading "5/12 TheFog @ South Posh ruck @ 0530 workout @ 0700"

F3 5-11 BlackOps Q - Iceman AO: the beach Q Iceman Pax: 10 Mcafee, Jitterbug, Nino, Kilo, Nice and Slow, Skid, Swifty,Whiff, Snowman, Iceman Warmup - Kinetic court work: Butt kicks, high knees. Side to side, knee/quad grabs, armcircles, run to net/5 block jumps/bernie sanders back(repeat) Railroad Tracks - plank to low plank, burpee, leap...Continue reading "Backblast – The Beach"

As much of as I've learned to love the workouts we do everyday in F3, just plain ol' regular running for distance is still my kryptonite.  With the ten mile Tough Mudder only a couple of weeks away, I felt it was time to face my demons.  Originally was just going to make it aContinue reading "Back Blast Slow Mosey Black Ops 5/11/18"

Looking to do some arm work tomorrow? Black Ops Norton Commons- meet at the Amphitheater at 5:30 Also- do you like MILFS?  

0530-0615 fun in the sand with the Iceman.  Wear thick socks, sand is a bit cold in the gloom.   SYITG

During the announcements after Zima's beatdown this morning, DiGornio mentioned the Hurt needs a Q for Saturday.  Well, who better Q the HURT than yours truly.   I am sure curiosity has the best of you and you are dying to know what to expect on Saturday?  The only hint I can give you isContinue reading "PreBlast #TheHURT 5/12/18"

Anyone up for a little BO mosey from the Mutt to the O and back tomorrow? Be just short of 5 miles. A little Tough Mudder conditioning for me, but the more the merrier.  Just a simple mosey, no PT unless you count carrying me back the last mile and a half.  Won't be settingContinue reading "5/11 Black Ops-I just felt like Running #Mutt"

working hard and getting better. That’s what we’re about at Bayside! - Banana Bread

I don't care if you call it the GlenBay show, or the OldRoss extravaganza, but you better sit up and take notice....GR and OB are at the helm for tomorrow's Co-Q beat down at the Mutt.  The gloom looks tasty in the morning.  (Actually I haven't even looked).   Per usual, we will do someContinue reading "Pre-Blast 05/10/18 The Extender @ the Mutt"

We will work tomorrow. Bring a coupon if you have one. https://www.google.com/maps/place/Briar+Hill+Park/@38.322492,-85.5150536,227m/data=!3m1!1e3!4m5!3m4!1s0x0:0xe4cc3c8d30ff6e0a!8m2!3d38.3227686!4d-85.514797  

Pax (5): Grandpa Bear, Spokey doke (respect), Banana Bread, Spam (FNG), Shuttlecock (Q) (respect) We are temporarily moving from Collins High School to Clear Creek Park in Shelbyville. Glauc is working through some agreements with the Collins High School administration so we can continue to work out there. At Clear Creek Park, we worked outContinue reading "Backblast 5/8/18 Bayside #PrisonYard"

Hey you!!!  Do you have hesitations about rucking?  What is it? Who does it? What do I need? Are we crazy? Join me (Kilo) for a Facebook live Q&A on Rucking. F3 Louisville Facebook page Catch the Q&A Live Today @ 4:00 either in person (buy me a beer) at Mellow Mushroom or via FacebookContinue reading "Ruck Q&A with Kilo 5/9 4PM Facebook Live"

  GORUCK Rucker 1.0 Review link Purchase GORUCK Rucker In the words of CI “I went with the Rucker because it’s made for rucking. Only. Now you could use it as an EDC and I have, but it has a designated purpose and does it well. I was kind of bummed with I saw theContinue reading "Ruck Review #4 GORUCK Rucker 1.0 #CI"

I've been at this F3 thing for just shy of a year now, and I've Q'd about a dozen or so times.  You'd think that this would all be old hat by now, but not for me.  I still get nervous the night before.  Wake up at least once an hour afraid I'm going toContinue reading "Back blast The Mutt 5/8/18 #Rooster"

False. Fony. Fnot true. That's what the three Fs really stand for! I joined under the premise that it is a national network of free, peer-led workouts for all men. I was misled. If you are tempted to attend one of these "free" workouts, read below for the real truth! I'll break it down forContinue reading "The bitter truth of F3"

Starting a Monday with a WO is a good thing. Nay, a great thing. 9 HIMs showed up to get better. PAX: Airplane, Snowman, Diablo, Wham!, Captain Insane-o, Mouth, MadCow, RedRoof and Zartan Conditions: Perfect rucking weather. Crisp and dry. Gearlander: SmartWool no see em socks, Salomon XD Pro kicks, LuLu short shorts, Army AdidasContinue reading "Monday Ruck BO BB"

The last week of Derby events has caused even some of the most die hard of the Pax (including yours truly) to fartack, tracksack, or maybe even hangoversack.  No more excuses.  Set your alarms, and when you hear that #rooster crow, get your sack out of the sack and join me at the Mutt forContinue reading "Pre-Blast The Time for Fartsacking is Over #Rooster #Mutt"

It's getting hot. The Iceman is melting. It's a perfect week to go to the beach. (Bring a towel to brush off the sand and wipe away your tears. WO not recommended for FNGs...) See you in the sand on Friday!!!