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"

  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"

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"

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"

via 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"

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"

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"

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"

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"

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."

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"

Tomorrow I pop my Q cherry 🍒🍒🍒to kick off VQ week at Posh! Long time since virginal so I’m excited, nervous, and totally unprepared 😛😛😛. Yet I have a plan to bring a proper amount of beatdown-ness. You’ll jump to House of Pain, feel the thunder from AC/DC, and scout your enemies with a littleContinue reading "Pre-blast PewPew VQ #TheIncubator"

Join me for my VQ @ Veterans Park 4/16/18. PT good for you, good for me.

Face has got the tax day blues.....and since he can't punish Uncle Sam, the Pax will have to suffice.  Bring gloves and a "NFQ" attitude...sleeves are optional but highly discouraged. Where: The Carpenter @ Joe Creason Park 'O Fun When: Tuesday, 4/17 @ 5:30am Why: Because we're awesome...and taxes suck.

I was up late Friday night polishing up my WO for #thefog. After all, this was for my VQ. You only get one and I had to make this  memorable. I had printed an aerial view map of Veterans Park and marked it up with routes and stations for various exercises with a permanent marker.Continue reading "#thefog Veterans Park 4/14/18 Backblast"

It’s fair to say, in one year F3louisville has changed the lives of hundreds, in the community.  Not only the lives of the men we see at 0530, but hundreds of men women and children across Jefferson County.   From St. John’s men’s shelter, to Sanders Elementary and Uspiritus, Dare to care and I’m sureContinue reading "4/21 convergence #3ndF community service project"

Conditions: Partly cloudy, 70 Gear: ABC sleeveless t, Walmart USA swim trunks Pax (7): Granpa Bear, Glauc, T18, Mr Hat, Shuttlecock (Respect), Banana Bread, Glen Ross (Q) I’ve been trying to headlock a friend at work who lives in Simpsonville and Glauc asked me several weeks ago if I would like to come out andContinue reading "4/14/2018 Bayside BackBlast"

Glauc and the Bayside crew are giving me the keys tomorrow and I’ve seen every episode at least 3 times and it never rains at Bayside #dryshoes

Friday the 13th will be over. Time for the good times, good vibes, and good-ish weather (no fleece at least) to commence. It's my Birthday!! 7am 65 degrees and a 50/50 chance of rain. Glorious! Please be prepared to maybe get a little dirty. Bring an open mind, some gloves, a good attitude, and anContinue reading "Zoo Birthday Q PreBlast!4.14.18"

A couple of weeks ago I was thinking, we haven’t had a Black Ops down at the Big 4 Bridge in a while so I threw it on the calendar.  It’s really a cool place to workout aside from the evening shootings and such.  After seeing that on the news, I was like if anyoneContinue reading "4/13 Black Ops Big 4 Bridge Back Blast #Fridaythe13th"