13 HIMs came out to the Rooster @ The Mutt Tuesday ITG: Noxeema Jackson, McAfee, Kilo, PK, Newman, Grinder, Zima, Wham-o, Uncle Rico, Steerage, Piggy, Tureen, & Mr. Hat (Q). Everyone got in the COP & I asked each HIM if he got me a bday gift. No one did. Sad. So when I askedContinue reading "Rooster Backblast 4/3"

Come on out to the Mutt Tuesday ITG for a repeat Posh WO. I hope everyone brings me good birthday presents. Hat out.

If you're like me, and you're home for Spring Break you've likely felt this way ^.  Seems like 90 F3Louisville PAX along with Ms and 2.0s traveled south to the FloraBama line or somewhere within the Destin area.  Some are staying together in one big F3Louisivlle house together, where you must burpee w/ clap toContinue reading "4/2 Incubator Backblast 13 PAX 2 FNG KiloQ"

I had no clue what I was going to do, o clue who would show up, and no idea that Wham! would be wearing the most majestic #tank ever. But I knew it would be a hard workout. As I searched for the right location, somewhere in between the Pax that are down in Florida/AlabamaContinue reading "Star Child’s #F3lorabama BB"

Home of the Mullet toss, F3 Louisville will make our mark near the legendary Florabama tomorrow morning! 6am central time! Below is the exact location. If you are near, join the misery. Wham! will be sporting a special tank top.... not to be missed! ⭐️🐣 Gulf State Park 20115 State Highway 135 Gulf Shores, ALContinue reading "F3lorabama Pre Blast"

Obtain faster in the Incubator with Kilogility part2.  Not sure what that means?  Post at the Incubator to find out!   0530-0615 Kilogility

I know all are excited to take time out of your Easter or beach vaca to read up on the bayside shenanigans .  Read on. I am going to go ahead and apologize to RR for not having any catchy memes or .gifs to lead this off. I know you are disappointed. Read on. QContinue reading "03/31 B.B. Bayside: Preppy coupons have arrived."

11 PAX fought the Starfish this morning at the Mutt: Zima, Noxeema Jackson, Fatone, Curly, Tron, Miyagi, Tureen, Zartan, Snowman, Wham-O, Grinder(Q).  After a mosey around the building and some thorough stretching, we grabbed our coupons, split into groups, and went to work on the Starfish.  The four corners each had a different exercise: Merkins,Continue reading "3/31 Backblast #theHurt"

I was worried about the turnout today but in typical F3 Louisville fashion, the PAX showed up.  Thank you Bob Ross, PK, Boozer, FNG Arobey (R) , Abacus, Kilo, Ratchet, Nickleback, Glaucoma, Banana Bread.  Little Jerry at the Q. COP - 15 Grass Grabbers IC followed by 100 SSH IC.  I mentioned midway through thatContinue reading "Poshlands backblast"

While most PAX are headed to the beach, I didn't want the rest of us to feel left out so I'm bringing the beach to the Mutt tomorrow.  Show up at 7:00 for YHC's version of the Starfish. We'll have fun and you'll get better.  What more could you ask for?

Want to look like the right image of "Zack Morris", hit up Bayside  HS in the AM. Preppy, will be there. New coupons will be there. 6:00am sharp

Black Ops Update - For those training for a Derby race, or if you just have a need to run, we will have a black ops pre-run of 6-7 miles starting at 6AM.  The route will allow for an early stop at 4 miles. Preblast - For those few brave PAX that didn't run awayContinue reading "Posh Preblast"

PAX: Pew Pew, Iceman (R), and Mr. Hat (Q). Three HIMs got out ITG on this Good Friday and stretched it out while a worm crawled by our feet due to the recent rain. Prayer twists, downward dogs, cobras, and active triangles were felt by all. We had some time at the end and ran aContinue reading "Yoga Backblast 3/30 @ The Posh"

Damn that was fun! NO fartsacking today in the gloom from the 18 PAX that showed up for the Spring Break Beach Body Beatdown. I gotta admit, with H20 in the forecast...I would've fartsacked had I not been the Q but you guys showed me that I shouldn't. We should support all Q's when weContinue reading "BackBlast 3/29 #extender with @waterboy and a little liquid sunshine!"

I had the Q juice flowing this morning....weird. I wasn't Qing the Extender, and I'm not qualified to Q a ruck. This is only my 3rd ruck, and my rucksack is an 18 year old raggedy Spanish backer filled (on this morning) with laundry detergent and a Tory Burch coffee table book. I later threwContinue reading "Pre-Extender Ruck @f3themutt"

While the consistent F3 WOs are great, I've gotten out of my yoga routine lately. Come on out to The Posh to get your stretch on. Meet by the regular spot in the picnic table area tomorrow (0520-0600).

What: 3 HR Ruck Event centered on the Good Friday story.  With biblical readings from from the Gospels of Matthew, Mark, Luke, and John. When: Thursday 3/29 9:00 PM - Midnight Where: North Posh (Shelbyville Rd Parklands Entrance, across the street from Valhalla)  exact address is; Blue Herron Rd Louisville Ky 40245   This week,Continue reading "3/29 Passion Ruck Preblast #GoodFriday #DenominationalPost"

Alright HIMs...Spring Break is finally here and this Friday is your last chance to get chisel out that 7th ab.  Come join Steerage and I for some ab work, arm work, chest work, running, and general shenanigans out at Norton Commons.  You'll enjoy it and your wife (and those around you at the beach) willContinue reading "3-30-18: Norton Commons #Black Ops Pre-Blast. Don’t be a fat mess on Spring Break…#getbetter"

https://media3.giphy.com/media/13sbWMa0NGNq2A/200w.gif If you read my Pre-blast, I mentioned that every time I look at the forecast and it’s calling for rain, I feel like Mr. Garvey when A-Aron or DeNise doesn't answer when he’s calling roll.  Needless to say the rain was steady this morning supplying me with plenty of pent up rage to dishContinue reading "3/28 The Mutt Back blast #the blender"