F3 Louisville

BACKBLAST: Crazy 8’s #RUINER at the O – 11/18/17

QIC: Red Roof & Mayberry (Tag team back again, check it, direct it, let's begin...) PAX: (15) Sully, Pope, Backdraft, Scratch, Mayberry, Mittens, Vincent, Red Roof, Bean Counter, Glenn Ross, Watergate (FNG - Double Respect), Cardinal, Wham!, Loco, Gillispie The theme of the day was the #8. This was fitting because it was "leg day"Continue reading "BACKBLAST: Crazy 8’s #RUINER at the O – 11/18/17"

LeMutt Pre-Blast #somethingnew #somethinghard

Who: All PAX looking to get better. Including Bread Truck who I re-headlocked at Old Bay's over a roaring fire and a cold beverage When: Tuesday 11-21 ITG 5:30am What: 41degrees projected. Dress accordingly. Crushed velvet preferred, along with Fast shoes, strong arms, and an indomitable will. There may be a relay race where noContinue reading "LeMutt Pre-Blast #somethingnew #somethinghard"

Pre-Blast at the O- Tuesday (11.21.17) #UpperBody #SYITG

After tomorrow, the smedium sweaters will look swell at your T-giving parties. I can't help anyone that skipped leg day on Sat. Who: Bean Counter What: Upper Body Beatdown When: Tuesday 11/21/17 @ 5:30am Where: The O (Seneca Park)

PreBLAST @ POSHLAND 11/20 #INCUBATOR #GET BETTER #LOVE THY ROCK

MEN-join me tomorrow morning in the gloom where we learn to #LOVE THY ROCK. I was inspired by Glauc's full body workout the other morning but I am going to try to push it up a level! It should be a chilly 31 degrees BUT don't worry....we get you warmed up QUICK! DYN-O-MITE

Back Blast El Mutt 11/18/17 #windyworkout

8 Pax wondered in to The Mutt parking lot in the gloom this morning to #getbetter. Mad Cow (QIC), Digorno, Tiger, Quimby, Hobbs, Bumble Bee (respect), Waterboy, and Wham-O. Let me begin by saying that I have not been feeling great this week and a big thanks to Zartan for taking my Q on Tuesday.Continue reading "Back Blast El Mutt 11/18/17 #windyworkout"

BackBlast #theFOG #thePoshlands #DefyGravity

12 Brave PAX arrived for a solid Saturday #beatdown at #thefog Q – Abacus, Mr. Hat, Swifty, Iceman (Respect), Cochran, Double Down (Respect), Skid, Little Jerry (Respect), StarChild, Bob Ross, Methane (sans the PROPANE), Kilo The Gloom was unusually warm especially compared to recent mornings. Q was confused and thought the warm weather meant theContinue reading "BackBlast #theFOG #thePoshlands #DefyGravity"

#Ruiner Pre-Blast at the O- Saturday (11.18.17)

Who: Red Roof and Mayberry tag teaming you What: Leg Day and more When: Saturday - 11.18.17 - 0700 hours Where: The O (Seneca Park) Riddle: What has 15 heads, 30 arms, and no legs at the end of our beat down? (Answer: the Pax)

Meet @DarkHelmetF3 (Your 12/9/17 Q/Lead School QIC): Either a Good Example or a Hideous Warning #knowingishalfthebattle #getbetter

https://www.youtube.com/watch?v=t5EU3I_jVrQ Pretty sure our guy has blonde hair, but this is what we hear he's like in real life...

Posh Ruck BackBlast 8 Pax and 1 lost dog

Pulling up to the Gloom this morning the first thing I see is what seems like a loose dog. Not so fast, IceMan decided to bring his 4 legged 2.0 Heidi along for the Ruck. What seemed like a great idea, was actually not. When the Pax Started to pick up the pace, HeidiContinue reading "Posh Ruck BackBlast 8 Pax and 1 lost dog"

F3Blackops Backblast 11-17-17, @F3TheMutt 7 PAX #gotbetter chasing #Cindy #itsonly20minutes

This meeting was called by Digiorno...6 other #HIM joined in chasing CINDY. Digiorno, Gippetto, Tureen, Wham!, Pope, Spreadsheet, Backdraft I think we all were hoping for this Cindy to be there to cheer us on this chilly morning. Anyway, we were on our way. 20-1 minute intervals of the famous Cindy WOD. Keeping up withContinue reading "F3Blackops Backblast 11-17-17, @F3TheMutt 7 PAX #gotbetter chasing #Cindy #itsonly20minutes"

VQ Backblast at The Mutt. 11/16/17 #getbetter #funrun #yoga @f3louisville

Q: Wedding Singer VQ 16 PAX arrived on the 16th PAX: Wedding Singer, Moonlight, Geppeto, Glen Ross, Digiorno, Happy Fingers, Tiger, Waterboy, Backdraft, Mouth, Mad Cow, Quimby, Zartan, Busch, Old Bay, Zoolander Conditions: ‘Feels like’ temp was 38. Completely rain soaked ground but no rain falling during the WO. From the flag we moseyed aroundContinue reading "VQ Backblast at The Mutt. 11/16/17 #getbetter #funrun #yoga @f3louisville"

F3Blackops 6am @TheMuttF3 #CINDY #beatdown #F3Counts

11/17 Poshlands Ruck #JustDoIt 0515-0615

Come out tomorrow to the Poshlands to carry a ruck, a flag, and some other heavy stuff through the woods. #GetBetterTogether -Kilo

PreBlast Le Mutt Saturday 8 am CST #getbetter #coupons

Join me at Le Mutt this Saturday. Looks like it might be raining so be prepared. Maybe if we're lucky CI show up wearing his sons shirt like normal so we can all marvel at his guns. Or maybe we can count on Zoo to tell me how to Q while I'm Qing. If we'reContinue reading "PreBlast Le Mutt Saturday 8 am CST #getbetter #coupons"

Preblast @Poshland Saturday 11/18 #DefyingGravity #theFog #GETBETTER

Gravity - the force that attracts a body toward the center of the earth The amount of gravity affecting a #HIM depends on two things: the masses of the objects being attracted and the distance between the objects. Mass is the measure of the amount of matter in a #HIM. The gravitational force between objects increases as the masses of the #HIM increase. That’s theContinue reading "Preblast @Poshland Saturday 11/18 #DefyingGravity #theFog #GETBETTER"

BackBlast #BagofWrenches #theO #It’sOnly1Minute

18 PAX arrived to find a rain soaked gloom at #theO! Q took it easy and kept everyone dry on the tennis courts! Q – Abacus, Red Roof, Gillespi, Pope, Little Jerry (Respect), Double Down (Respect), OJ, Loco, Bean Counter, STarChild, Sully, Kilo, Chappo (FNG), Scratch, Butcher, Poodle (FNG), Diablo, and Vincent (Respect) We beganContinue reading "BackBlast #BagofWrenches #theO #It’sOnly1Minute"

11/16/17 Pre-blast. Wedding Singer VQ @TheMutt #f3counts #f3louisville

My wireless mic is broken but you'll still hear me in the morning. No wet grass work, but everything will be (wet) anyway. Wear your new running shoes if they're not broken in yet. Gloves will be a good idea tomorrow. See you at 0530.

Build-a-Bear Backblast from the Mutt @F3Louisville 11/15

Q: Captain Insane-O (CI) 11 Pax: OJ, Zartan, Glenn Ross, Wham!, Spreadsheet, Fall Guy (double respect), Busch, KV, Old Bay, Happy Fingers, CI Conditions: 37, clear. Maybe 3 mph wind from the West. The Pax rolled in bundled up like a morning patrol on Hoth. YHC trends toward the warm side so shorts, smedium, armContinue reading "Build-a-Bear Backblast from the Mutt @F3Louisville 11/15"

backblast 11/15.. poshlands.. feel the thunder… NOT really

I always try to draw a little inspiration from a song I hear on the radio on the way to the gloom. This holy morning, I heard the song "praying" by the person who sings the song "praying". NOT only did I hear the song once, I flipped stations and heard it again. Continue reading "backblast 11/15.. poshlands.. feel the thunder… NOT really"

Preblast 11/15/17 the Posh #feelthethunder

Feel the thunder.... the posh 5:30 am sharp (we have a lot to do in a very little amount of time) Glauc Out

11/17 #PoshRuck PreBlast 0515-0615

Last Friday was so much fun, let’s run it back. Meet and start from the gazebo next to the egg lawn. We will take off promptly at 0515. 0515-0615 -Kilo

11/15 Mutt Preblast — Can We Name Wednesday Workouts at the Mutt “CI Day”? #getbetter

I'm all out of ideas, so Wednesday will be a traditional beat down. It will feature only my favorite exercises (sans infinity), which will be awful for some of you and awesome for others. Either way, I'm bringing it and you should too. So no riddles, no coupons, no crazy runs, no gimmicks, no tricks. Continue reading "11/15 Mutt Preblast — Can We Name Wednesday Workouts at the Mutt “CI Day”? #getbetter"

Mutt BackBlast: Substitute Qs the Rooster

PAX: Draper, Busch, Duece, Tureen, Mouth, Zoo, Diablo & Zartan Conditions: beautiful 35 degrees As a group we step up and help one another whenever we can. This morning Mad Cow was under the weather so a substitute Q was needed. Since I was out until midnight with some #HIMS watching Louisville City win theContinue reading "Mutt BackBlast: Substitute Qs the Rooster "

PreBLAST at The O – 11/16 #It’sonly1minute #GETBETTER #BagofWrenches

Every 60 seconds these things happen: 5 Earthquakes Lighting Strikes the earth 360 times 250 babies are born 55,000 barrels of oil used 31,600 gallons of water flow of Niagara Falls A Hummingbird will flap its wings 4,000 US national debt increases $3 million (thanks @Trump) 4,500 McDonalds hamburgers will be eaten All theContinue reading "PreBLAST at The O – 11/16 #It’sonly1minute #GETBETTER #BagofWrenches"

Pax at the O went Balls to the Wall!

18 PAX Q- Scratch Gillespie Wham Vincent(respect) Glenn Ross Cardinal Spinal Tap Android Butcher Little Jerry(respect) Bean Counter Loco Captain Insane-O Pope Trump Old Bay Fall Guy(respect) Abacus Mosey to tennis courts 20- side straddle hops 20-imperial walkers 20 mountain climbers 20- LBC's Thang 1 Burpee Name o Rama Thang 2 Split into 4 groupsContinue reading "Pax at the O went Balls to the Wall!"

11/12 BackBlast #KiloCarnival @ The Poshlands

Oh what a morning it was in the Incubator at the Posh. 14 PAX showed up for a joy ride in Kilo’s Carnival 🎡 QIC; Kilo PAX Bob Ross Captain insano Star child Mr hat Pk Wham Dynamite Oj Doulvle down Tool time Swiftly Glaucoma Gypsy COP 20 SSH IC 15 Abe Vigoda ICContinue reading "11/12 BackBlast #KiloCarnival @ The Poshlands"