Through PAX stepping up for one of their brothers, #F3villeBlackOps is born. #getbetter #starfish #freedtolead

Often new growth happens organically.  Last night I realized I had to sit in a meeting all day today and felt I needed a beatdown this morning to help get me through the day.  Not wanting to work out alone, I texted our F3 in the Hood thread to see if any of my brothersContinue reading "Through PAX stepping up for one of their brothers, #F3villeBlackOps is born. #getbetter #starfish #freedtolead"

Qs Needed: Q101 – First Time Q #getbetter #stepup #freedtolead #stolen @F3theFort

PURPOSE The purpose of this document is to assist the new Q in preparing for and leading his first workout (this was stol...borrowed from F3TheFort with some minor edits) PHILOSOPHY Q – Pax Relationship: The unspoken social contract between the Pax and a Q: “We will follow until you give us a reason not to”.Continue reading "Qs Needed: Q101 – First Time Q #getbetter #stepup #freedtolead #stolen @F3theFort"

Backblast: Tiger’s VQ. It was Greeeaaaaaaat! #getbetter #morethanaworkout

CI for Tiger (you let me post your BB, you get the consequences) When:  August 3, 2017 VQIC:  Tiger Pax (22):  Tiger, Captain Insane-o, Diablo, Spinal Tap, Newman, Double Down, Zoolander, Face, Trump, Water Boy, Kidnapper Van, Backdraft, Old Bay, Country Boi, Gepetto, Mouth, The Hammer, Scratch, Zartan, Happy Fingers, Pope, Cutlass THE Q –Continue reading "Backblast: Tiger’s VQ. It was Greeeaaaaaaat! #getbetter #morethanaworkout"

Need VQ for Saturday’s #Ruiner or get a Couple of Batmans. Step up or get #beatdown

Seneca AO needs a VQ for Saturday's Ruiner.  In reality, the PAX needs a VQ even more.  In lieu of a VQ stepping up to the leadership challenge, and believe me YOU can all do it, the result will be the PAX taking a beatdown form a Couple of Batmans.   Decision time.  Step upContinue reading "Need VQ for Saturday’s #Ruiner or get a Couple of Batmans. Step up or get #beatdown"

Backblast: Captain brought gifts to the new AO and made the Pax take them home #thebridge #getbetter #coupons #morethanaworkout @Baker_TwoStroke

QIC: Captain Insane-o Pax (17): Dexter, Forced Close, Methane, Bobross, Glauc, Flea, Tool Time, Diablo, Lil Smokie, Gypsy, Wham!, The Hammer, Double Down, Preacher, Zartan, Rhythm, CI (YHC) Inspired by my retired Fleet Admiral Insane-o parents -- who often bring terrible, loud, heavy or disassembled gifts to the Ensigns (2.0, 2.1 and 2.2) -- YHCContinue reading "Backblast: Captain brought gifts to the new AO and made the Pax take them home #thebridge #getbetter #coupons #morethanaworkout @Baker_TwoStroke"

Preblast: The Captain sails to #thebridge and is bringing #cargo #beatdown #getbetter

YHC is coming to the Parklands with some surprises that some lucky Pax will get to take home! Is it a t-shirt shot out of a cannon?  Is it a puppy?  Is it a gift certificate to Long John Silvers?  NO.  You'll have to post to find out, or play Picture Page and guess butContinue reading "Preblast: The Captain sails to #thebridge and is bringing #cargo #beatdown #getbetter"

#F3 Old Bay Backblast #bagofwrenches #Ihatebunnies

First and foremost, let's send Good Vibes over to Red Roof for a speedy recovery.  He got sniped on the mosey over to the hill, and hopefully is not on the shelf for too long. Pax: 18.  Old Bay at Q, Zoolander, Wham!, Paddington, Trump, YaYa (FNG Charles Robello), The Hammer, Geppetto, Mr. Rodgers (FNG BillContinue reading "#F3 Old Bay Backblast #bagofwrenches #Ihatebunnies"

#F3MonthlyChallenge August ’17 Edition #getbetter @F3_MnthChalleng

For those of you in the Pax looking for a little extra, try this. Get on twitter and set up a handle.  Follow @F3_MnthChalleng  and Hard Commit (HC) to do 5000 swings this month.  Then update often.  3 Louisville Pax have already HC'd. Last month was 10,000 push-ups, so be glad the Monthly Challenge Nantan isContinue reading "#F3MonthlyChallenge August ’17 Edition #getbetter @F3_MnthChalleng"

#F3Louisville Pre-Blast Old Bay is driving the bus again. #bagofwrenches #dejavu

When: Tuesday, 08/01/17, 0530 hours Where: Seneca Park tennis courts Who: All F3 Louisville, and any FNGs you can #headlock #infect What: #bagofwrenches workout with Old Bay Bring your jump rope, bring a buddy, and join me in the gloom.  See you boys in the AM!

Back Blast-Bringing Back the Beach #F3 Louisville

QIC: Quimby Pax (27):  Old bay, Newman, Face, Captain Insano, Double down, Water boy, Backdraft, Zelda, Tiger, Nugget, Methane, Cardinal, FNG - Little Smokie, The Hammer, Diablo, Mayberry, Gipetto, Mouth BobRoss, Moonlight, Hobs, KidnApper Van, FNG-Tornado, Trump, Cutlass, Wham! With 2 new FNG’s – Little Smokie and Tornado (Youngest in Town!) COP: FIRST—Shout out toContinue reading "Back Blast-Bringing Back the Beach #F3 Louisville"

Backblast: Merkins, I mean Burpees.#incubator #getbetter #F3Counts

Q: Methane (YHC) Pax 21: Methane, Hops, Rhythm, BobRoss, Kilo, Lil Smokey, The Hammer, Tool Time, Sea Bass, Tron, Preacher, Glaucoma, Double Down, Nugget, Dexter, Red Roof, Gypsy, Pope, Captain Insaneo, Face  Great morning in the #incubator. YHC was at the Q, and almost forgot the Shovel Flag – nice. We also had a guestContinue reading "Backblast: Merkins, I mean Burpees.#incubator #getbetter #F3Counts"

#ComingSoon Parklands AO Saturday Workouts #notproblematic #starfish #letitgo #grow #F3Matters

As the Pax grows, so do the number of workouts.  Very soon, we'll add a Saturday workout at the Parklands.  We're soliciting names for the workout -- Monday is the #Incubator, Wednesday is #TheBridge -- and Qs. Expanding to this location will also put the #GhostFlag in play for all workouts. Reach out to StarContinue reading "#ComingSoon Parklands AO Saturday Workouts #notproblematic #starfish #letitgo #grow #F3Matters"

Pre Blast – Bringing Back the Beach

Old Bay and I went to Va Beach to rest, relax and maybe meet some new friends from F3 Hampton Roads at Mt. Trashmore.  Thanks to Captain Insane-O and his "friendly" banter, we suffered a beat down the likes that has never been seen before or since.  SO, we're bringing back the beach!  The Devil mayContinue reading "Pre Blast – Bringing Back the Beach"

Backblast: 2 Women join @F3Louisville and Kick the Pax’s A$$ #templeofgloom #getbetter #F3Counts

QIC: Captain  Insane-o (YHC) Pax (27):  Jordy, Cutlass, Newman, Diablo, Moonlight, Breadtruck, Tron, Double Down, Nugget, Red Roof, Little Jerry, Backdraft, Quimby, Spinal Tap, Old Bay, Tiger, Marcia, Zoolander, Country Boy, Gepetto, Methane, Kidnapper Van, Screech, Wilson, Zartan, Mouth, CI YHC (CI) had two sets planned depending on Pax majority vote: themes of Women orContinue reading "Backblast: 2 Women join @F3Louisville and Kick the Pax’s A$$ #templeofgloom #getbetter #F3Counts"

Back Blast: House of Cards

VQIC: Double Down 22 Pax:  Bull Rider, Force Close, Nugget, Nomo, Glauc, Joe Boo, Fro, Methane, Flea, Bob Ross, Tool Time, Wham, Gypsy, Zartan, Red Roof, Little Jerry, Odie, Preacher, Rhythm, Decter, Star Child "Ante" Up with warm up on Egg Lawn:  21 Side Straddle Hops, 11 Merkins, 21 LBCs, 11 Rosalitas, 21 Squats, 11Continue reading "Back Blast: House of Cards"

Preblast #TempleofGloom: Women or Money #bothrequirepain #getbetter

‪For my #TempleofGloom Q you only have to answer one question and Pax majority rules (btw there's not a good answer):‬ https://www.youtube.com/watch?v=d2NwzIaas9E So, Women or Money? Oh and never get involved in a land war in Asia. ‪#getbetter #isi ‬#syitg    

PAX “Are we gonna do anything else besides Burpees”…. Zartan “NO!” #BagofWrenches Backblast: #29PAX

QIC: Zartan PAX: Bull Rider, Double Down, Newman(FNG), Red Roof, Wham!, Captain Insane-o, Cutlass, Diablo, Jordi, Nomo, Backdraft, Nugget, Mayberry, WaterBoy, Zealander, Quimby, Paddington, Country Boy, Marsha, Spinal Tap (FNG), Tiger, DeVito (FNG), KV, Methane, Mouth, Geppetto, Star Child, Wilson (FNG) With a name like Burpeepolooza we all knew what was coming.  This is howContinue reading "PAX “Are we gonna do anything else besides Burpees”…. Zartan “NO!” #BagofWrenches Backblast: #29PAX"

F3 #TheYachtClub (Hilton Head Island) RECON: 07/20/17 from Red Roof

While on vacation last week, I decided to take a break from the normal routine of sitting on the beach and chasing my kids around all day and see about getting a proper beatdown from the Pax at #TheYachtClub, a newer AO that is part of #F3Bluffton and #F3LowCountry. The guys there were very welcomingContinue reading "F3 #TheYachtClub (Hilton Head Island) RECON: 07/20/17 from Red Roof"

#Incubator Backblast Bob Ross discovers KV’s hideout #paincave #getbetter #HIM

Welcome to the THE PAIN CAVE! QIC:  Bobross PAX (18): Bobross; Little Jerry; Red Roof; Double Down; Gypsy; Fall Guy; Fro (fng); Barney (fng); Odie; Captain Insane-o; Methane; Bull rider; Flea; Glauc; Speedo; Star child; Nomo; Nugget Here we go: We started with a easy mosey to the nicely lighted cush fairway like grass of the eggContinue reading "#Incubator Backblast Bob Ross discovers KV’s hideout #paincave #getbetter #HIM"