The O @ Seneca Backblast 8/22/17: #Cardio #Concrete #Coupons #19Pax

QIC:  Wham! 19 PAX:  Cutlass, Pope, O.J. (FNG), Face, Trump, Manziel (FNG), Red Snapper, Cardinal, Yankee (FNG), Tin Cup, Captain Insano, Bean Counter, Scratch, Mr. Clean, Glen Ross, Double Down, Fall Guy, Diablo, Wham! Pre-WO While struggling with the process of securing the F3 Flag in the ground, I was encouraged to see PAX afterContinue reading "The O @ Seneca Backblast 8/22/17: #Cardio #Concrete #Coupons #19Pax"

#F3Louisville News: Anniversary Edition #getbetter #morethanaworkout

Some news for the Pax: Today is the 4 month anniversary of F3Louisville.  It's fitting we'd launch our 3rd AO.  It's amazing that we had 25 Pax for the first day.  Keep headlocking your friends, neighbors, baristas, etc.  We went from 4 on the first day to well over 100 to date.  Pretty sure F3Continue reading "#F3Louisville News: Anniversary Edition #getbetter #morethanaworkout"

25 Pax (6 FNG’s) blew up the Mutt with our first #Rooster WO #ABD #getbetter #noexcuses

QIC- Zartan PAX- Mad Cow, Mouth, Cool Hand Luke, Tiger, Quimby, Zoolander, Busch(FNG), Draper(FNG), Bread Truck, Digiorno, Grinder(FNG), Wedding Singer(FNG), Old Bay, Water Boy, Geppetto, Blue Meth(FNG), Wilson, The Hammer, Spinal Tap, Moonlight, KV, Happy Fingers, Doubtfire(FNG), Hobbs, Zartan So standing in the parking lot with Doubtfire at 0515 we chatted and watched as PAXContinue reading "25 Pax (6 FNG’s) blew up the Mutt with our first #Rooster WO #ABD #getbetter #noexcuses"

Star Child lays a beat down before the #rapture

Before everyone goes blind at 2:27 today, 15 HIMs gathered at Parklands to pray to the F3 gods. Newman, Hammer, Mr. Hat, Tron, Pope, Taco, Methane, Glaucoma, Double Down, Tool Time, Bobross, Caption Insane-o, Force Close, Gypsy, and yours truly, Star Child at the Q.As I said in the Pre Blast, we aren't the onlyContinue reading "Star Child lays a beat down before the #rapture"

Backblast 8/19/17 #FieldofDreams

27 Pax #gotbetter today at the Seneca AO for the Field of Dreams #Ruiner. Cutlass stepped up for his VQ and brought the pain. QIC: Cutlass Pax (27): Quimby, Country Boy, Mouth, Zartan, Cardinal, Buckeye, Glenn Ross, Jordy, Tron, Wham!, Captain Insane-o, Old Bay, The Tiger, Backdraft, Scratch, Mr. Clean, Bean Counter, Spinal Tap, Diablo, Happy Fingers, Maybury, WaterBoy, Chipeto, Face, Trump, DiGiorno. Lets get into it… Easy Jog over to theContinue reading "Backblast 8/19/17 #FieldofDreams"

14 PAX hit the trails at the Parklands for some nature viewing

14 PAX got away from the bright lights of the urban Egg Lawn to hit the beautiful  rural trails a bit north.   Eastwood, Rythm, Glaucoma, The Hammer, Petino, Bob Ross, Fro, Star Child, Methane, Mr Hat, Tool Time, Taco, Force Close with Little Jerry on Q. Warm up 20 SSH IC, 20 Imperial WalkerContinue reading "14 PAX hit the trails at the Parklands for some nature viewing"

#F3Louisville Introducing new F3ville AO. The Mutt AO starts this week! #additionbydivision #getbetter #freedtolead

  Its official.  We are too good to contain with 2 AO's.  Growth has granted us the freedom to continue to expand F3 Louisville.  We are launching a new AO "The Mutt" at Holy Trinity Parish this Tuesday and all are welcome. We will be meeting Tuesday & Thusday at 0530 and Saturday at 0700.Continue reading "#F3Louisville Introducing new F3ville AO. The Mutt AO starts this week! #additionbydivision #getbetter #freedtolead"

Social Media Mumblechatter

So why should you follow F3 and the Pax on twitter. Well, maybe an explanation of the different options will illustrate. So, first we have the site. It provides basic info: An introduction for possible FNGs, links to F3 nation, backblasts and informational announcements. It's essential for a basic central point for comz. Next, weContinue reading "Social Media Mumblechatter"

Black Ops Backblast: 11 Pax Meet in the Gloom for an Off Day Beat Down #getbetter @F3VilleBlackOps @SeanS_QCR @F3Nation

Stop me if you've heard this before.  Two dudes on social media who kinda know each other decide to have a predawn meet up near a park bathroom.  Science says nothing could go wrong and nothing did.  Instead, 11 Pax took the red pill and shunned their off-day for a Black Ops Beatdown (oh andContinue reading "Black Ops Backblast: 11 Pax Meet in the Gloom for an Off Day Beat Down #getbetter @F3VilleBlackOps @SeanS_QCR @F3Nation"

#TempleofGloom Backblast: A Godfather Gets The Triple Crown #getbetter

QIC: Bird Hole   Pax (29): Red Snapper, Nugget, Water Boy, Mad Cow, Backdraft, Paddington, Sweatpants (FNG), Mouth, Tron, Gepetto, Digiorno, Tiger, Wilson, Kidnapper Van, Mr. Clean, Country Boy, Zartan, Scratch, Zoolander, Bean Counter, Wham!, Glennross (FNG), Toothless, Trump, Pope, Diablo, Captain Insane-O, Starchild, Bird Hole (War Daddy…and by a mile)   My third postContinue reading "#TempleofGloom Backblast: A Godfather Gets The Triple Crown #getbetter"

PreBlast #TempleofGloom: Bird Hole returns to the Q for the 57th F3Louisville WO Since Inception #getbetter

That's right, we've had 56 workouts (thanks to Weasel Shaker, Red Roof, for the count) since Bird Hole first Q'd on April 22, 2017.  It won't be rainy like that first day, but it will be awesome. Not sure what he has planned, but I'm brining a FNG with me. Anyone else? Go headlock someContinue reading "PreBlast #TempleofGloom: Bird Hole returns to the Q for the 57th F3Louisville WO Since Inception #getbetter"

#theBridge Backblast: A Godfather Returneth

Pax: Forced Close, Bob Ross, Double Down, Mr. Hat, The Hammer, Taco, Methane, Zartan, Pope, Rhythm, Gypsy, Mashbill, Kilo, Deter, Bird Hole (War Daddy and Guest QIC)   Let’s be clear….despite loving this honorary moniker, I am one only of many “godfather’s" as I was labelled by many Louisville pax this week in pursuit ifContinue reading "#theBridge Backblast: A Godfather Returneth"

Preblast: Bird Hole Guest Q Wednesday #theBridge and Thursday #TempleofGloom #getbetter #doubleQ @F3Metro

One of our Region Godfathers, Bird Hole, will be Qing both AOs and finishing the Triple Crown after posting today at #BagofWrenches.  Hope to show him a great F3Louisville welcome.  Be ready to run. He's a runner. 

Backblast 8/15/17 #deathbyburpee

37 Pax #gotbetter today at AO Seneca for a record weekday crowd! Jordy returned to Q with some high intensity interval work and the Pax was down. The #godfather was here and some visiting Pax to experience the love #inthegloom. QIC: Jordy Pax (37): Double Down, forced close, mouth, cool hand Luke, moonlight, torn, face,Continue reading "Backblast 8/15/17 #deathbyburpee"

#F3villeBlackOps Little Jerry’s not so Little Run. This Sunday at 7am at Egg Lawn #SIS #getbetter #Parklands

Little Jerry is embarking on a not so little run this Sunday and PAX support is encouraged.  He will be running an 8-9 minute pace for 16 miles.  However, the first 4 miles brings you right back to the Egg Lawn for about a 30 minute run.  This could be a great way to #headlockContinue reading "#F3villeBlackOps Little Jerry’s not so Little Run. This Sunday at 7am at Egg Lawn #SIS #getbetter #Parklands"

PAX handles the Pressure like a champ

QIC: Glaucoma PAX: (20) Fro, Professor, Bobross, Newman, seabass, Mashbill, Capt. Insano, Forced closed, star child, zartan, nugget, gypsy, taco, tool time, methane, double down, Mr. Hat, dexter, rhythm I have to say, the PAX handled today's workout like Louisville's own JT handled the back nine at quail hollow yesterday.....  Being a big golfer, haveContinue reading "PAX handles the Pressure like a champ"