F3 Louisville

The Carpenter PB 4.24.18

Hi. It's my carpenter VQ. Im excited. I promise to write a B.B. I also promise you won't be doing any of my yard work or running any errands. But you might run. I also probably should promise you that it'll rain. Maybe purple rain. Maybe not. But since it'll be wet - we willContinue reading "The Carpenter PB 4.24.18"

Convergence #BackBlast 4/21/18 – One Year Anniversary

Qs: Red Roof, OJ, Glauc, Nugget, Vincent, Kilo, Diablo PAX: (~ 86) Bob Ross; Digiorno; Kilo; Gypsy; Zima; Glenn Ross; Cutlass; Aerobie; Wham!; Iceman; Fridge; Jitterbug; Pope; Busch; Airplane; Little Jerry; Spreadsheet; Jayhawk (FNG); Snowman; Spreadsheet; Tureen; Little Smoky; Nickleback; Flounder; Ratchet; Big Bird; Cochran; Mayberry; PewPew; Seabass; Vincent; Grandpa Bear; Cardinal; Skid; Forced Close; BananaContinue reading "Convergence #BackBlast 4/21/18 – One Year Anniversary"

Backblast – 4/23/18 – Veterans Park – Coupons, raindrops, and introducing the Say Anything time bomb!

As I wrote my pre-blast yesterday I knew there was a chance of rain but I thought "It will probably miss us". NOT A FREAKING CHANCE! It rained before, during, and after but 7 Pax made it out in the gloom at Veteran's Park this morning! I wanted to try something a little different butContinue reading "Backblast – 4/23/18 – Veterans Park – Coupons, raindrops, and introducing the Say Anything time bomb!"

Pre-Blast 4/23/18 Veterans Park – Backdraft on the Q

What's that you say? You like coupon work? Yeah, we will have some of that. Oh, you like to run?!?! Me Too! We will definitely have some of that! Dark, cloudy, 56 degrees, and a 60% chance of rain you say? Just another perfect morning at The Vet! It beats 20 degrees and snow anytime.Continue reading "Pre-Blast 4/23/18 Veterans Park – Backdraft on the Q"

Announcing F3louisville monthly Ruck Events

Yep, you are excited about this. I know you are. If not, I’ve got something in mind for you also, stay tuned. After much thought (not a lot at all, just trust in the PAX) I’ve decided to unleash the creativity of F3Louisville and have the PAX design and deliver monthly Ruck Events! Who?Continue reading "Announcing F3louisville monthly Ruck Events"

Sojourn Church BlackOp: This Tuesday

Spring is in the air. We just crushed our 1 Yr Anniversary convergence and the summer is fast approaching. Tuesday will mark a new kind of WO. Little to no running. Guaranteed no long distance running and heavy focus on Coupon work. Would like to see this mature to a kettlebell WO but we startContinue reading "Sojourn Church BlackOp: This Tuesday"

4/22 BlackOps big 4 bridge Happy Birthday Beatdown 0600-0645

We certainly must have a BlackOps scheduled on 4/22. So YHC obliged and decided on Big4 bridge as the spot. It’s probably my favorite WO site and if you have yet to break a sweat on the river I suggest you set your alarm. 0600-0645 SYITG Kilo

All the @F3Louisville Year 1 Memories in One Spot — Call it Memory Lane #Y1 #wehaveawebsite?

Convergence Ruck PreBlast #Ruckership #RuckUp 0530 Seneca basketball courts

This is a rucking pax, and I cant wait to lead us on our 2nd convergence ruck and likely our most well attended ruck. I could write an emotional paragraph or two about how much rucking means to me, and to F3Louisville but the proofs in the puddin. If you've never rucked before dont letContinue reading "Convergence Ruck PreBlast #Ruckership #RuckUp 0530 Seneca basketball courts"

Back-Blast 4/20/18 North Posh BlackOps #TheWall

It’s been a great week across F3 Louisville led by (10) different PAX members stepping up for VQs. From what I’ve experienced & read it’s been a week of fully body beat downs. It’d make sense that today not only being Friday, but also Convergence Eve to give yourself a break in anticipation of whatContinue reading "Back-Blast 4/20/18 North Posh BlackOps #TheWall"

NC BlackOps Backblast #Noxeema&Wham!Co-Q #VQ

(Co)QIC: Noxeema Jackson (VC) & Wham! 15 PAX: Snowman, Wham!, Captain Insano, Glen Ross, Face, PK, Nurse Betty (FNG), Backdraft, Buschhhhh, Zima, Red Roof, Swifty, Steerage, Boozer, Noxeema Jackson. Warmup: Indiana Run (with 6 doing burpee before running to front) to plaza and back. Stretching exercises: side straddle hops, Kendra Neumans, Moroccan nightclubs, arms acrossContinue reading "NC BlackOps Backblast #Noxeema&Wham!Co-Q #VQ"

4/17/18 Backblast #theO Butcher VQ “Bluff City Invasion”

{this message brought to you by Influenza B, my constant companion since VQing on Tuesday} Conditions: 33 degrees, internal rage: it's supposed to be spring Pax (21):, Double Down (R), Abacus, Little Jerry (R), Piggy, Lamb, Soybean, Tron, OJ, Scratch, Who Dey, Plethora, Cardinal, Mayberry, Donger, Vincent (R), Peach, Phat Pat, Wham!, Red Roof, Butcher (Q).Continue reading "4/17/18 Backblast #theO Butcher VQ “Bluff City Invasion”"

BackBlast #theO #Ruiner – 4/14/18

Going to be a short backblast - if you wanted to know about it you should've shown up 🙂 With the convergence coming up, Red Roof and I wanted to work in some of the old workouts along with every hill we possibly could. That was the goal and it was successful, even with theContinue reading "BackBlast #theO #Ruiner – 4/14/18"

4/20/18 North Posh BlackOps Pre-Blast

The 1st time I posted at The Wall for a BlackOps WO...I hated it. The 2nd time I posted at The Wall for a BlackOps Ruck Training...I hated it. After my 3rd & 4th time posting at The Wall I no longer hated it, but instead I actually appreciated the beauty that is her pain.Continue reading "4/20/18 North Posh BlackOps Pre-Blast"

Backblast 4/19/18 Bayside #VQ #GetBetter

Conditions: Cloudy, 41 degrees, Wind: 14 W Pax (7): Glauc, Banana Bread, T18, Huggies, Grandpa Bear, Spokey doke (respect), Shuttlecock (Q) (respect) I feel like my first Q went pretty well. I kept it very simple, but still wanted to push as hard as possible. Hardest part for me was judging how much time aContinue reading "Backblast 4/19/18 Bayside #VQ #GetBetter"

4/19 Extender BackBlast PED VQ

I thought a little repetitive nature workout would be good. The first small hill isn’t tough but after 20 times those little hills become mountains. PAX (16), Sump Pump, FNG- Sherpa, Spreadsheet, Deuce, Busccchhhh, Zoolander, Cow Bell, Zima, Mouth, Escort, Old Bay, Tiger, Fridge, Digiorno, Glen Ross, PED (VQ) Warmup SSH - IC AbeContinue reading "4/19 Extender BackBlast PED VQ"

4/20/18 Norton Commons #BlackOps Pre-Blast

Looking for a final tune up before Saturday's big convergence? Or maybe you'll be out of town this weekend and want to get one final workout in for the week? Or maybe you want to say you were there for an F3 Louisville first (first brother Co-Q in F3 Louisville history...I think)? Or maybe youContinue reading "4/20/18 Norton Commons #BlackOps Pre-Blast"

Plethora VQ #theO #PopgoestheCherry

Thanks for helping to Pop my Q cherry today guys. Hopefully I’m able to look you guys in the eyes on Saturday without much shame and remorse. Not 100 percent sure where the name Plethora originated. I believe It has something to do with a movie, Possibly the three amigos (I’ll have to check itContinue reading "Plethora VQ #theO #PopgoestheCherry"

Convergence 4/21/18 #PreBlast

The When: April 21, 2018 The Time: 0700 - 0815 The Pre-WO Ruck: 0530 - 0645 The Where: The O (Seneca Park) Parking: Park at basketball court lot Misc: Don’t be in a huge rush to leave - there will be refreshments and lots of second F after WO The Why: 1 Year Anniversary ofContinue reading "Convergence 4/21/18 #PreBlast"

Another #Y1 Memory:

via 1/30/18 Ghost Flag Heist Backblast: The O's Eleven

1/30/18 Ghost Flag Heist Backblast: The O’s Eleven

The O's Eleven... Captain Insane-O; OJ; Vincent (respect); Loco; Tron; Trump; Face; Goodman; Ex-Lax; Pepto (FNG!); Wham! The Night Before... Last night, after helping get the 2.0 in bed, I sat down on my couch around 8:45 to relax and mindlessly look at my phone. I casually checked Slack but wasn't expecting much chatter except for perhaps somethingContinue reading "1/30/18 Ghost Flag Heist Backblast: The O’s Eleven"

Pre-Blast…Plethora VQ #theO #virginagain 4/19/18

Studs.... listen... we’ve all been there before, especially those of us who’ve grown up in this city we love. We’ve all been at Seneca Park in the dark, nervous with a Virgin before. Tomorrow will be no different. Well, now that i think about it, it will be much different. Tomorrow I will know muchContinue reading "Pre-Blast…Plethora VQ #theO #virginagain 4/19/18"

Posh Backblast #UncleRico Beatdown 4/18/2018

I decided to take the PAX back to 1980's with some Motley Crue, Guns N Roses, and the one and only Phil Collins to name a few. Unfortunately what the 23 PAX didn't know is Uncle Rico didn't win the 1982 State Championship and the beat down was on. Warm Up Mosey with some HighContinue reading "Posh Backblast #UncleRico Beatdown 4/18/2018"

Pre-Blast 4/19/18 Bayside

Don’t be stupid, come to Bayside to get stronger. I will be on my VQ on Thursday. Have I been working for days on an insane killer workout or am I just going to wing it? Come out and join us and see if you can tell the difference. Where: Bayside (Martha Lane Collins Highschool)Continue reading "Pre-Blast 4/19/18 Bayside"

Rooster Backblast Deuce VQ 4/17/18

This day was a little too long in the making as I should have Q’d at least a couple times prior. With it being tax day, and with me being somewhat of a tax nerd, I figured I would try to incorporate some interesting tax angle into the workout. However, after much thought it dawnedContinue reading "Rooster Backblast Deuce VQ 4/17/18"

4/18 Blender Pre-Blast Airplane Test Flight

Surely you can't be serious. I am serious and don't call me Shirley. At my second post, @kyfaceman introduced me to 1040s with lunges and merkins. This guy next me was just killing the lunges and I though to myself "I want to lunge like that guy!" As we all know there is only one way to do moreContinue reading "4/18 Blender Pre-Blast Airplane Test Flight"

#F3Carpenter- 4/17/18 Back Blast….Tax day made a little better by a $7.77 tank top…and Boyos….and coupons.

24 hours prior to this morning's WO at The Carpenter, YHC was thinking "what the hell did I get myself into?"...6 hours after that, as I sat in the parking lot of Joe Creason Park, newly acquired airbrush tank top in hand, planning the beat down of the day...the snow began to fall and theContinue reading "#F3Carpenter- 4/17/18 Back Blast….Tax day made a little better by a $7.77 tank top…and Boyos….and coupons."

Pre-blast 4/18/2018 Uncle Rico #Poshlands

Back before Pew Pew made me do the Cupid Shuffle I could throw a pigskin a quarter mile. Come on out in the AM for a 1982 State Championship beat down and learn more about the Pew Pew shuffle. SYITG https://giphy.com/gifs/l7Ky808S5hA5O

4/16/18 Veterans Parks BackBlast

When I agreed to VQ at Veterans Park I knew what I want to do. I wanted to honor those that have given so much. Veterans have always held a special spot in my heart. The sacrifices these men ,women and their families make all on the behalf of the American People in the nameContinue reading "4/16/18 Veterans Parks BackBlast"

4/14-4/15 Night Ruck AAR of sorts

First off props to Captain Insane-O and Zartan for putting this thing together. I just wanted to share a few thoughts and things I learned doing this ruck. PT is tough while wearing a ruck. It is even more tough while wearing a ruck with snacks and 3L of H2O and dry clothes etc... ReadingContinue reading "4/14-4/15 Night Ruck AAR of sorts"