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"

https://media.giphy.com/media/rrj7FpUH9BlK0/giphy.gif Bring it boys! Might as well wear the swimsuits cause guess what... It's gonna rain. Wth...wear a swimsuit... it's SB! No tank tops though. Those are just wierd. Don't be a fartsack!  Bring a towel and be a man. Disclaimer: I hate the rain (and running, burpees, running, squats, running, lunges etc.) so ifContinue reading "3-29 Preblast #extender: Waterboy Beach Body Tuneup"

QIC: Wham! 20 PAX: Double Down (Respect); OJ; Storm Trooper; Little Jerry; (Respect); Noxeema Jackson; Slippers; Gillespie; Plethora; Zoolander; Mayberry; Diablo; Zartan; Cutlass; Who Dey; Scratch; Butcher; Steerage; Abacus; Tool Time; Wham! Time: 0530 Weather: Fantastic (Low 50's) Playing Surface: Muddy and Malleable ZooZooLemon Gear Check: Red and white "Straight Outta 1978" Tank Top; BlackContinue reading "3/27/18 Bag of Wrenches Backblast #WhamsBirthdayQ"

Conditions:  see BackBlast for pre-rooster ruck Gear: American flag swim trunks (from WalMart), and my new sleevelesss Always Be Closing T.  Challenge was thrown out for which AO would have the most Tanks Pax: 21 Flying Pig, WhamO, Mouth, Geppetto (tank), Waterboy, BumbleBee (Respect), SumpPump, Deuce (tank), Airplane, Old Bay, Fridge, Curly, Zima, Escort, SpinalContinue reading "3/27 Rooster BackBlast"

Tomorrow morning 3/28 @ 530 am veterans park in Jtown. it basically rains everyday in Louisville apparently so that shouldn't stop you. Will it be tough? We might as well be taking on Thanos! First Q for me, should be fun. Come join us  

If I have to Q one more time in the rain…ya'll are gonna feel my wrath. https://media0.giphy.com/media/16OVCXl1PH2uY/giphy.gif Every time I look at the forecast and it calls for rain, I feel like Mr. Garvey when A-Aron or DeNise don't answer when he’s calling roll.  I feel like breaking something.  So help this substitute teacher fromContinue reading "3-28 Pre-blast The Mutt #theblender"

Pax: (5) Snowman, Geppetto, Airplane (VR), Digiorno, Glen Ross Time: 39.41 Distance 2.64 miles Speed: 4.0mph Conditions: Cloudy, 51 cool but comfortable Last week Zartan scheduled 3 pre-workout rucks so I decided to keep it going and throw back on the calendar for this week.  Unlike the rucks at the O, where they always lookContinue reading "3/27 Pre Rooster Ruck BackBlast"

Meet up in parking lot at MLC.  All was there early and ready for a good start for the day (Grandpa Bear - Q; Glauc; T18; Elmer; Banana Bread; spokey doke (r); and shuttlecock (r); prayers go out to Butterfly who was not able to join us (surgery). Man what an awesome spring like morning. Continue reading "3/27/18 BB from Bayside @ MLC"

Sales guys has the Q at the Rooster tomorrow- not sure if the white suit will be ready or not, but I would like to put out the challenge to all the mutters to wear your tank tops.  Let’s get the most from any other AO tomorrow.  Or we could just do 200 burpees

PAX: StarChild, Gravedigger, Nino, Huggies, PewPew, Methane, Brokeback, DoubleDown(R), Wham!, RedRoof, LittleJerry(R), BobRoss, Dynomite!, Captain Insane-o, Diablo, Snowday, Glaucoma, Snowman, Newman, Gypsy, Kilo, OJ, Mr Hat, Boozer, Zartan (QIC) Conditions: mid 40's maybe. Clear morning Hoping this becomes the new norm. Perfect weather from the Sky-Q for my BDay. Started to drizzle 10 minutes afterContinue reading "3.26.18 Incubator BB: Let’s Get Physical"

So I turn 40 tomorrow and I can't think of a better way to usher in the 5th decade of my life than to meet up in the gloom with my F3 brothers at 0530. It will be tough but fun, so come join me at the O tomorrow and let's all get better together.Continue reading "3/27/18 Bag of Wrenches Pre-Blast #BirthdayQ #LordyLordyWhamIsForty"

4 PAX showed up on a clear, slightly breezy morning to log a few training miles.  Buschhhhh, Little Jerry, Old Bay and Vincent put in 5.2 miles under the morning sunrise.  T-Claps to Little Jerry for his performance at Saturday's 10k race downtown.  12th out of 150 in his age group, running an average paceContinue reading "BackBlast – Sunday Runday 3/25 @ the “O”"

It's time to work on that moon tan to get ready for Spring Break.  So trim up that back and shoulder hair, throw on a tank top and post with me in the gloom tomorrow. If you have a head lamp please plan to bring it. It won't be easy but we will get better.Continue reading "3/27/18 0530 – Carpenter Pre-Blast – Red Roof Q"

  Threw out the idea of a Sunday workout and 6 other HIM jumped all over it, like white on rice.  So, I guess you can say this f3 thing is getting pretty serious.  Seriously this PAX is getting stronger, this was supposed to be tough.  Not for the PAX that get to the gloomContinue reading "3/25 BlackOps Veterans Park #Agility Training with Kilo"

Meet at the usual spot at the O on Monday, 3/26 at 0530 for an impromptu black op. Bring a running stroller if possible, and wear high visibility attire. For those familiar with Seneca, this hill lies just past Wham island, and a top it sits the Seneca golf course pro shop. We will takeContinue reading "Preblast – Black op 3/26 @ 0530 @theO – take the hill, bring running strollers"

(We should have noticed the forecast, that it was going to be hard) WWWEEEE RRUCCCKKKED.... SSSSTILL SHSHSHSHAKING. PPPPPAX- Star Child, Kilo, Gypsy, Captain Insane-O, McAfee, PPPPPKKKK. 5 Miles, then an Abacus B-Day Beat Down. Eeeeeenough ssssssssaiddddd. SSSSTTTAR CHCHCHILD

So we started out at Norton Commons on Friday, February 23.  This was the 5th consecutive Friday and we had another great turnout.  Pax represented from every AO- the new Blender? Q- Old Bay, Q- Glen Ross Pax: Digiorno, Mickey (Toledo), Mater (Toledo), Steerage, Snowman, Grinder, Zartan, Captain Insane-O, Buschhhhh, Double Down (Respect), Little JerryContinue reading "3/23/2018 Black Ops Norton Commons BackBlast"

Please park at ball field behind the park!!!!   Follow address listed below and you’ll have no problems   Kilo Beatdown 0600-0645 VMP 10719 Old Taylorsville Rd Louisville KY 40299