#Ruiner Preblast: Wrecktangle #runthejewels #getbetter 

Inspired by one of my favorite duos - Killer Mike and LP, who make up Run the Jewels - the Pax will run the Wrecktangle for the #Ruiner. You'll have a partner and your job is to push each other to get better while you push through the WO. The music may be clean, butContinue reading "#Ruiner Preblast: Wrecktangle #runthejewels #getbetter "

#F3 Backblast: Bermuda Triangle

QIC: Double Down:  17 HIMs posted at the #incubator this morning:  Bobross, Eastwood, The Hammer, Nugget, The Professor, Little Jerry, Fro, Glaucoma, Little Smokey, Zartan, Tooltime, Pope, Gypsy, Methane, Preacher and Rhythm Began with warm up: 20 side straddle hops, 20 imperial walkers, 15 American hammers, 15 Plank Jacks, 15 rosalitas, 15 LBCs, 15 dollys,Continue reading "#F3 Backblast: Bermuda Triangle"

#F3villeBlackOps – Trail Run August 11th at 0615 at Archery Range in Cherokee #getbetter

All right #HIMS.  Challenge is set forth by Quimby to meet in the gloom this Friday and get in a little trail running.  We will be meeting here at Archery Range in Cherokee Park at 0615 (or 6:15am for those on regular time).  Run will last 45 minutes with some possible breaks for exercise.  Please bring aContinue reading "#F3villeBlackOps – Trail Run August 11th at 0615 at Archery Range in Cherokee #getbetter"

Poetry in Motion Backblast

QIC:Nugget, Country Boy, Zartan, Fall Guy, Happy Fingers, Tiger, Mouth, Wham!, Cutlass, Gipetto, Scratch, MadCow, Kidnapper Van, Trump, Methane, Star Child, Jordy, Neumann, Pope, Tron, Quimby, Old Bay, Waterboy, Spinal Tap, Tin Cup (FNG), Bean Counter (FNG), Mr McFeely (FNG) 27 Pax posted in the gloom for a poetic beatdown to start their Tuesday. HereContinue reading "Poetry in Motion Backblast"

Star Child over cooks the Egg at the Inubator

13 HIMs posted at the #incubator in the Gloom this morning, including an FNG who found us through #artofmanliness. PAX included Dan (FNG) Professor, Force Close, Tool Time, Hammer, Methane, Bobross, Taco, Fro, Flea, Lil Smoky, Double Down, Gypsy, and yours truly, Star Child.Warning: this was a hard one to start the week... COP-20 SSHContinue reading "Star Child over cooks the Egg at the Inubator"

Extra! Extra! #F3Louisville Updates #allforfree #giveitaway #getbetter

A couple of updates now that we have the Starfish (growth from planted parts of the whole) in Louisville. I'm on a plane, and I have admin rights so I wrote all this down (if you read all the way down, there's a surprise you won't want to miss): - The Parklands AO (area ofContinue reading "Extra! Extra! #F3Louisville Updates #allforfree #giveitaway #getbetter"

F3 Parklands Fog Back Blast-Inagural Saturday

11 Pax (1FNG) showed up Saturday morning for the inaugural Saturday Fog. Q: Methane Little Jerry, Double Down, BobRoss, Star Child, Methane, Force Close,  Flea,  Little Smoky,  Gypsy,  FNG (Jason Bott) Bootleg, Tool Time Methane started off with COP: 17 SSH, 18 Imperial Walkers, 15 Merkins, 17 Plank Jumps, 17 Mountain Climbers The excitement ofContinue reading "F3 Parklands Fog Back Blast-Inagural Saturday"

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"