From 6:15am to 7am @ the Mutt 11 is the number SumpPump chose today when I posed a question.   11 works great when you are planning  a Q to  #getbetter. Thank you Old Bay for leading multiple Qs this week.  You gave me some new ideas for my Q. #wedontgetupforeasy I'll SYITG

  3 HIMS Obtained gooder this am @ the wall. Q: Glauc  PAX: Mr. Hat , Iceman (R) The big day shouldn't dissapoint.  I don't think it did.  Read on. Mosey down the Louisville Loop Path to lower parking lot (thinking on the path this is about 3/4 miles or so) COP:   30 second HamstringContinue reading "Backblast (3/16) North Posh : “The Wall” #glaucandhisghostpartner"

Get ready to work, suffer, and bring Glory to God.  The plan is to exhaust our bodies in honor of the man that gave his life so that we may Live.  PAX who post can expect to experience 1stF 2ndF and 3rdF.   When:  3/17 0500-0800 Where: North Posh parklands entrance directly across from ValhallaContinue reading "3/17 BlackOps Ruck Event @NorthPosh #ThePassion"

There are some workouts you remember the entire next day because you hurt... there are some workouts you remember the entire next week because it was fun. And then there are some workouts you will never forget because of both! Wake up tomorrow, put on your best GREEN outfit that Zoolander would appreciate and joinContinue reading "Pre Blast 3.17.18 The Hurt: St Patrick’s Day."

Q: Val H. Killmer, the preeminent sandbag Q of F3 Louisville Pax (5): Vincent (R), Mouth, Little Jerry (R), Star Child, Captain Insaneo (YHC) We rucked. Some talk. Passed Val back and forth. Tried to determine if Val is male or female. It's mostly flaps and zippers so I'd go female or, maybe, a MichaelContinue reading "@OF3Louisville Black Ops Ruck 3/16 Backblast"

I thought before Q-ing out at NC, I should actually check it out in the daytime to get a better feel for distances and options for tomorrow's beatdown.  As those of you that have been out there know, the Elementary School parking lot and front drive offers a lot of good options for workouts.  So,Continue reading "Pre Blast (03/16) Norton Commons Black Ops: Back to School?"

As I was thinking about what I was going to do for my Q I came up with what I thought was a pretty good workout. Then on Tuesday PK channeled his inner Backdraft and did the exact workout I had planned, literally down to the partner pull ups at the end. Nice work PK,Continue reading "Snake Hill, O’Boy Yo!"

PAX: 8 Strong: DoDoDoDoDo, Sunshine, Gillispie, Kilo, PK, Vincent (R), D--ger, Cutlass (Q). After getting wooped by Old Bay at the BoW on Tuesday and feeling a little under the weather, I had some trepidation about leading a w/o this morning. But as soon as Vincent rolled up around 5:15, I knew I was good.Continue reading "VMP #BlackOps Backblast 03-14-18"

PAX: 16.  Country Boy, Glen Ross, Grinder, Left Eye, Geppetto, P.E.D., Spreadhsheet, Zartan, Insane-O, Zoolander, Pope, Buschhh, Nugget, Red Roof, OJ, Old Bay (Q). Does he have enough left in the tank for another spicy WO?  Will Captain Insane-O show up now that burpees have been mentioned?  How is it even possible that asparagus makesContinue reading "Da Blender BB 03.14.18. OldBay at the helm."

"WHY IS IT SNOWING LIKE EVERYDAY IN THE MIDDLE OF MARCH?!? DOESN'T ANYONE ELSE NOTICE THIS?!? I FEEL LIKE I'M TAKING CRAZY PILLS!!" Look, I know what has to be done.  We have to make a sacrifice to the gods of winter if we want this winter to end.  I've got to say goodbye toContinue reading "PreBlast: A Dream of Spring – Temple of Gloom"

There were 11 HIMs who made up the PAX this am ITG @ the Posh. The PAX: Star Child, Methane, Double Down (respect), Little Jerry (respect), Pew Pew, Grave Digger, Brokeback, Bob Ross, Gypsy, Boozer, & Mr. Hat (Q). Despite the snow on the ground and ice on the sidewalks, we braved through it. It was myContinue reading "The Bridge @ the Posh Backblast 3/14"

It's possible I just wanted to ensure my Iron Horse eligibility.  It's possible that I just wanted to see what it felt like to Q back to back days, or 3 times in 9 days .  It's possible that I signed up after a few healthy glasses of brown water, and completely forgot that IContinue reading "Blender Pre-Blast 03.14. OldBay at the helm."

I know some of you are trying to get ready for Spring Break and bust out your beach bodies, so I tried not to let everyone down.  With all the AO's going on Tuesday, I had some concern that the Rooster might have a little bit of an empty nest.  The PAX came out strong,Continue reading "3.13.18 Rooster Backblast : Spring Break Prep"

Having been given the opportunity to Q the 2dn WO at our new AO, I wanted to show the PAX all that this gorgeous park had to offer. I had a meinke but wanted to do some further recon to lock it down. So a solo picnic with my SpiderMan lunch box was exactly whatContinue reading "3.13.18 Carpenter BackBlast: Field Trip to the Zoo"

A while back when I told my Posh Bros that the M and I would be finding out our 2.0's gender today, Kilo suggested that I should Q the next day at The Bridge and make it my Gender Reveal Q. So see you boys ITG.

Ah Seneca...how I've missed you.  Your beautiful terrain, your sketchy bathroom, your PAX that doesn't quit.  This is where it all started for me last year, and I wanted to capture a few elements of my first post back in June. PAX 16:  Double Down (R), Wham!, Diablo, Peach, Lil Jerry (R), Pope, Vincent (R),Continue reading "Bag O’ Wrenches BB – 03.13.18 – OldBay at the helm"

"I like your sleeves" said no one ever at the Carpenter. Granted tomorrow will be a bit chilly in the low 30's but sleeves will limit your guns ability to breath and believe me they will be breathing hard tomorrow. So will your legs and quad but midriffs are not recommended. F3 abs are notoriousContinue reading "3.13.18 Carpenter PreBlast: bring gloves not sleeves"

Cutlass has the Q for this Wednesday's #BlackOps at #VMP in J-Town. Come out and get better. Do bears like hills? Asking for a friend.

MARK YOUR CALENDAR for the inaugural F3 Dads Event for F3LOUISVILLE! Here are the details... Be sure to place your T-Shirt Orders NOW! The deadline is 3/14!! Thanks to Zima for taking this task on. Click the link to order- https://f3-gear-q.myshopify.com/ Date- 3.24.18 Time- 10:00-10:30- Allowing HIMs to hit up their favorite Saturday WO, thenContinue reading "F3DADS Pre-Blast"

Get up to get better.  Come join me in the gloom to push each other to the next level and find out the new exercise I am calling the Springbok squat.

QIC: Wham! 17 PAX: Bean Counter; Scratch; Vincent (Respect); Oscar (FNG); Tron; Who Dey; Pong (FNG); Trump; Gillespie; Captain Insane-O; Noxeema Jackson; OJ; Geppetto; Mayberry; Pope; Red Roof Time: 0700 Temperature: 35ish degrees Playing Surface: Sloppy Zoo Zoo Lemon Gear Check: Gray Under Armour long sleeve shirt; Kilo yellow short sleeve Champion shirt; Black tights,Continue reading "3/10/18 #Ruiner Backblast"

So at the beginning of the week Grinder through out the idea of having a workout at 6:15-7:00 before the #Hurt because he had to be at work by 8. A couple of weeks ago I needed to do the same thing do to a retreat and Grinder and other HIMs stepped up and saidContinue reading "Pre-Hurt Hurt Backblast"

Another Sunday, Runday, Funday is in the books! PAX - Tron, Pope, Little Jerry and Vincent met for a race training run or just to get in some miles. YHC was a little behind due to the time change but managed to have a flag in the ground in time for the 8am start. OfContinue reading "BackBlast – Sunday Runday @ the”O”."