We’re going to do what they said can’t be done…. But instead of a load of Coors, we’ll be handling a load of coupons and grinding out the beach bods in preparation for Spring Break 2018. To get us started, bring your running shoes (and maybe a headlamp) for a slowGrinder tour of the grounds.Continue reading "#SnowGrinder or #SlowGrinder … Snowman and Grinder VQ @Mutt Xtender"

It's time.. and I am excited.  At the moment, there are 5-6 HC FNG with a possibility of 3 or so more.  So if your into naming some FNG's this is your place to be in the am. A solid workout to start for tomorrow.  Nothing cra cra.  The random music generator will be outContinue reading "Preblast 03/08/2018: BlackOps Shelby Co. #poshee #fngnamingparty"

  Myself along with several others have been searching for the perfect location in Jtown to potentially add a new AO.  We first started with Charlie Vettiner Park aka #TheHue aka #TheLamb.  While the park had plenty to offer form a Fitness stand point, it was DARK, hard to find, and out of the way.Continue reading "3/7 Veterans Memorial Park Backblast #BlackOps"

https://media3.giphy.com/media/98EBb55L7GoQ8/giphy.gif Many fine Q’s have treated the PAX during workouts to soothing tunes over the last few months.  Tomorrow YHC is bringing the tunes, and they won’t be soothing. Whaaat? Most people might not know that OJ loves heavy music.  I’ll be bringing some of my favorites, some not so heavy, some REALLY heavy. LikeContinue reading "WARNING WARNING WARNING 3/8 Pre-Blast at the O #TempleOfGloom"

Being that I once called the shiny marble-lined streets of Norton Commons home, I felt it only right that I Q one of the first few BO workouts held in this majestic enclave.  GlenRoss and Zartan have set the bar high, but with a little creativity and tom foolery, I think I can give everyoneContinue reading "3/9/18 PreBlast- Norton Commons #BlackOps….a nice little Friday morning."

Don't worry there will be no coupon work and no long runs. #We don't get up for easy. I'll SYITG

Late BackBlast.  YHC has not been feeling like his normal spicy self these last few days. Q: Old Bay PAX: <12> StarChild, SnowMan, Vincent (R) , GlenRoss, Iceman, Glauc, Brokeback (FNG), Uncle Rico, Gypsy, Mr. Hat, Boozer I learned so much in a short period of time, I will attempt to capture in bullet pointContinue reading "Incubator BB 03/05."

I don’t have a pink and neon flag, or a ripped bod like CI, but I’ve got Veterans Memorial Park and it has a ton to offer!  I just finished doing some recon and the possibilities are endless. We will be meeting in the parking lot behind the park on old taylorsville rd. There willContinue reading "3/7 PreBlast Veterans Park Jtown #KiloQ #Headlamps"

3/7/18, preblast...back by popular demand ... ICEMAN Q at the #Posh #TheBridge ... Come learn how to win that final 15 point game in volleyball... I have no idea if I'm following the right preblast protocol, but I do know how to win and how to be the best at what you love. Mine isContinue reading "Iceman vs. Scott Sterling at TheBridge!!!"

I want to thank Kilo for putting this together.  Hopefully more guys will sign up to help.  I work 5 minutes away, so it is easier for me, but Kilo is right, and there is a need for us. I signed up for the first day, which also happened to be Dr. Seuss birthday.  SoContinue reading "3/2/2018 SandersElementary Backblast"

Opening sidebar: The Carpenter opens tomorrow and is sure to bring plenty of celebrity HIMs (see Zoo) and FNGs. Digiorno has the O. I challenge the O regulars who haven't experienced a fresh from the oven, Digiorno facemelter to show up strong. Sidebar ended. Well, there is a rumor that the Mutt HIMs do notContinue reading "#therooster Nugget now offers Delivery!"

I am a little late with this B.B. but 14 HIMs we're present for Saturday's beatdown and deserve their due credit. My pre-Blast mentioned that I believe arms and abs are made in the gloom. Saturday's workout is hard evidence. PAX present: Loco, Red Roof, Nugget, Tron, Gillespie, Who Dey, OJ, Slippers, Plethora, Miata (FNG),Continue reading "BackBlast Vincent @ the O # Ruiner!!"

"Old Bay never comes outside of the Watterson" they say. "Old Bay isn't really spicy at all" they say. "Old Bay will probably never Q at the Poshlands" they say. Lace 'em up, and meet me ITG tomorrow, 03/05, 0530. We will get better by doing some stuff and some things and some other stuffContinue reading "Old Bay VQ at Poshlands"

Alright calling on all PAX for your help.  I'm going to wear you out over the next week with this if not.  But I know we got this.  FiA (Females in Action), the female counterpart to F3, is coming this Saturday 3/10 for their official launch in Louisville.  After seeing all of the positive effectsContinue reading "FiA is coming…"

Blessed with a beautiful Sunday morning 4 PAX showed for a run through the park. Buschhhhh, CI, Pope and Vincent sauntered through Seneca and Cherokee for a 45 minute run. Talked about F3 growth, fitness, books and numerous other topics - some were CSAUP but good for laughs. It was a good day for someContinue reading "BackBlast Sunday Runday @ the “O”"

Q: Diablo PAX: (21) Geppetto, Grinder, Noxeema Jackson, Gamecock, Fatone, Digiorno, Gamer, Blue Meth, Old Bay, Franz (FNG), Wham-O, Backdraft, Spreadsheet, Mouth, Zartan, Bumblebee, Tiger, Waterboy, Fridge, Snowman, Diablo. Well, the kid here Rucked with Zartan, et al., Monday morning. That was fun. But, there were then shin splints; and a sinus infection; and work;Continue reading "3/3/18 BackBlast for #TheHurt at #TheMutt"

I’ve been busy this week, doing the Lord’s work in Frankfort lobbying ... scratch that. Most of you know why I have my name. That’s what I’ve been doing.  And, I’ve had a sinus infection of some sort. And, shin splints from an early week Ruck. So, I crawled into Casillero del Diablo, pulled outContinue reading "3/3/18 PreBlast for Diablo’s Return to #TheMutt"

Here at the University of F3Louisville we are all learning and getting better everyday.  As we expand into new areas and bring more FNGs into our ranks, it is critical that we focus on the same basic structure that kept most of us coming back early on.  So the purpose of this lesson was notContinue reading "3.2.18 Norton Common BO BB: Back to School. Don’t Triple Lindy"

Fellas, an update on the launch next Thursday in Shelby Co. MLCHS is the cat's meow..  Place is legit. I was interviewed by Grandpa Bear after our covert black ops at the site. Glauc, does it have a portico like el mutt?  Yes Glauc, does it have a poshy honeyhole full of little rocks likeContinue reading "Status update: Shelby Co. AO site . Martha Layne Collins HS #poshish"

I've heard you get arms in the gym and abs in the kitchen. I say you get both in the gloom!! Saturday will be fun, that I can promise.

PAX. Seriously. It's time to get serious. March 1st marks the launch of the 2018 active wear Spring Fashion Collection Season (there's a LOT of good stuff out there - hint. Pastels), and it marks exactly one month before the Louisville PAX take their pasty, shirtless, and toned bodies to Florida, or to their frontContinue reading "#theExtender BackBlast 3/1/18 @F3theMutt Lookin for that 6th Ab."

Quite down class. And please find your way to a ready position. For tomorrows lesson we will be focusing on the basics. "Q-fessor Zartan, does that mean our shoes will stay dry tomorrow?" No GlenRoss. In my experience I have learned that most people's feet cry when they do Burpees so your shoes will takeContinue reading "3.2.18 Norton Commons BlackOp PreBlast: We are all learnding"