PAX: Gru, Boozer, Peekaboo, Little Smoky, Rhythm, Methane, Swifty, Grave Digger, Gypsy, Pew Pew, Bob Ross, Mr. Hat, PK (Q), Abacus. Started the day on a with a positive attitude.  Since starting F3, have been hesitant to sign up for my own Q's however when a brother is in need, I have been more thanContinue reading "2/10/18 – Backblast #TheFog #StartYourDayBigly"

PAX: Fridge, Wimpy, Cardinal, Draper, Tiger, Grinder, Black Lung, Glenn Ross, Zoolander, Left Eye, Cutlass, BumbleBee, WhamO, Pluya(spell) This morning was special. Didn't start off that way. I was up early as Q's often are making sure I had all the crap I needed. Wasn't much but if you're like me, it's often a scramble.Continue reading "2/10/18 BackBlast – #TheMutt #TheHurt"

We will have our inaugural F3 Dads event on 3/24! Mark your calendar! Here's the plan, we will all workout normally that morning, then go home, grab the 2.0s, and head to Progress Park (a private park off of Buechel Bank Rd). I assure you that PP is an amazing place for HIMs and 2.0s.Continue reading "Save the date #F3Dads"

You know that there is no better way to start your day/weekend/life than with an F3 workout.  Get your weekend off on the correct path and come out, bring a friend, and lets all get better together.

Cutlass is bringing the Smack Down to the Mutt. Here's a hint. He likes coupons. Like... A lot. Come out for his #TheMutt VQ and #GetBetter.  

PAX and Gearlander Combo Platter: One of many things that makes F3 fun is the banter, the pre-blasts, and the back blasts… oh and the actual workout. I wrote a quick pre-blast asking everyone to come wearing red white and blue to support the USA for our winter Olympic preview. Here's what went down. Q:Continue reading "2/8/18 @f3themutt #extender Winter Olympic BackBlast @f3louisville"

Q: Diablo PAX: (13) BeanCounter, Scratch, Trump, OJ, Red Roof, Vincent, Gillespie, Tron, Abacus, Donger, Butcher, Santana (FNG), Diablo I intended to move the PAX over to the Christian Academy campus for some new scenery and a little change of pace. I also planned a nice little workout void of coupons, which is very un-DiabloContinue reading "2/8/18 BackBlast for #TempleOfGloom at #TheO"

Look closely, you will see StarChild rucking in a Speedo with his feet literally on fire.  The blistering pace set in the Gloom kept his legs warm because his feet literally caught fire.  Others in F3LOUISVILLE may Find this weird, however at the Posh this is AWESOME!  Kudos StarChild for having the balls to wearContinue reading "2/8 PoshRuck Backblast #FeetOnFire"

Q Not Q: Old Bay Pax not Pax: (1) Old Bay Conditions not Conditions:  Shitty.  73*, dry indoor hotel air. Gear: The only redeeming thing about this nonsense.  Dri Fit F3 shirt. COP not COP:  Stretching and trying not to get caught looking at the hot thing next to me in the hotel gym. ThangContinue reading "Old Bay #NotBackBlast"

No fancy message here. Just some facts. Weather looks to be in the mid 30s with 50% chance of rain on Saturday night. Ask and you shall receive. With temps that low I have removed the aquatic portion from our evening as the SkyQ will be providing us with plenty of practice working under wetContinue reading "2.10.18 9pm Ruck update"

Now that the Ghost Flag,  owned by The O, flies at our State Capitol, it’s fair for me to say to The PAX that posting tomorrow at The O is not only a service to yourself—we’re all working to #ObtainGooder—but it’s a service to the Commonwealth of Kentucky. And, because the federal government has encroachedContinue reading "2/8/18 PreBlast for #TempleOfGloom at #TheO"

2/8 would've been my dad's 70th Birthday...and I plan on celebrating all day starting at 5:30AM with my @f3louisville brothers. Don't worry - I won't be doing 70 of everything....or an #octothreat...and I won't make you carry kegs around a school...well 🤔...and sorry - there'll be no bluff hikers....BUT I will get you better andContinue reading "@F3theMutt #extender PreBlast for 2/8/18"

We will be pushing the pace on this one.  Trying to hit 15 min. Mile all on pavement no trail. 0500-0615 posh meeting spot.    

Louisville, KY at 0542 on February 7, 2018: "Did you feel that?" "I did. That was a serious tremor. Do you think it was an earthquake?" "No. I don't think it was. I'm pretty sure, nay, I'm positive. That was. . . an Octothreat." "Wait. Wasn't there just an Octothreat in Carpex yesterday? They didContinue reading "2/7 Blender Backblast: Thankfully the Internet Still Works on the East Coast After Two #Octothreats in Two Days #getbetter"

After posting for 6 months YHC was head locked by #MadCow for FINALLY my VQ. While I have officiated weddings, given eulogy’s and made some large presentations, I must admit, I had that nervous gut feeling to make sure everyone enjoyed. I’d like to think I didn’t disappoint. 15 PAX and 1 FNG Joined meContinue reading "2.6.18 #Rooster Back Blast – Buschhhh –VQ: Kegs and Legs"

YHC was pumped up about Q'n at the O today. It's called the Original for a reason because that's where most of our journeys began. Added bonus is Wham!'s killer Bag of Wrenches flag. I am a sucker for Flags #.. Punk music comprised my playlist and I only needed to know one thing fromContinue reading "2.6.18 Bag of Wrenches BB: Punkiversary. Do you feel lucky?"

Same park, different location! Time for the Posh to mix it up as we continue our east end domination. Follow Star Child into the abyss of the Shelbyville Rd side of Parklands. Our goal is to land a second location for an extra day per week. A little side action, if you will.

mini band bulk purchase lots come in 10 band increments, so that's what i purchased and couldn't wait to unleash them on the PAX. So YHC prepared a weinke for his mini bands expecting a max PAX number of 20.  That's where I underestimated the iron horse determination of F3Louisville.  There were PAX everywhere asContinue reading "2/5 BackBlast The Incubator with #KiloBands"

You are cordially invited to attend the 10th Anniversary BeatDown Celebration of Zartan and Heartwrencher. And to celebrate 10 years we are going to throw down at The O for Bag of Wrenches. When YHC told the M about this she was none too happy about me naming the work out Bag of Wrenches. SheContinue reading "2.6.18 PreBlast Bag of Wrenches: Not quite an 11 but a strong 10."

Kilo is up to no good at the posh tomorrow.  #KilosLoveBag   0530 in the Incubator!!!!   Eagles by 1   -Kilo