The night was short and the morning was lightning fast. The Q for The Big Kapowski was peeling rubber as the clock struck 5:30 AM. The old bull Charolais was gracious enough to get the pax on the move and to the courtyard for some SSH while I was arriving. As I pulled up weContinue reading "05/04/2023 Back-Blast The Big Kapowski"

G'day mate. Join me tomorrow morning at 0530 at Pleasantville (Norton Commons Ampitheater) for a lower body beat down as we go full Kangaroo. Good mix of cardio, lower body, and a little upper body. No coupons. You will get better and earn your Oaks. -Pizza https://www.thesenior.com.au/images/transform/v1/crop/frm/GJZ5TVpAk84wrTzsQfLQRB/f822e05d-05a9-4aa8-ac66-0c896ea1e8cc.jpg/r0_0_768_960_w1200_h678_fmax.jpg

Weather: 45 degrees. Clear skies. Cool, but not cold. Slight wind out of the west. Perfect. Pax: Meter Maid, Subprime, Double Pump, Pelican, Asian Zing (R), Tebow (R), Jerry Maquire (R), Brown Water, Dauber QIC: Stick Up YHC was supposed to Q The Foundry on March 8, but had to bail due to getting backContinue reading "05.03.23 BACKBLAST – The Foundry at The County"

Cmon out to the stable for a 1 yr postaversary (Twister, HBK, Wolverine) tomorrow men. We’re playing long shot derby, curated bluegrass for your ears, coupons needed, and mini mint juleps in the cofeeteria. SYITG 💪🏼 Sounds like a recipe to show up and get better!

The Oprah-Bomb theme message for this WO: For many men out there, it's the fellowship & community (2nd F) that's the most challenging work to conquer and overcome. Absent opposing forces (Newton's 1st Law), most men would continue to drift towards quiet lives of isolation, gravitate towards selfishness, assume unhealthy levels of independence (often withContinue reading "BB-05.02.23-LoCo @ The County: Kitty Litter Q."

Remember those stays of waking up to catch the bus or hopping in Daddy's Caddy to go to school? Well, YHC experienced neither of those phenomena. In the AM, however, I will educate on what resources are out there, especially on the Slack app,for utilizing Tech to spread F3 awareness while also slow burning ourContinue reading "05/04/2023 Pre-Blast- The Big Kapowski"

Tomorrow is Thurby so I know a lot of HIM's are planning a day at the track enjoying mint Julep's and other select beverages. Start your day early in the gloom at the Hawk's Nest for a somewhat track themed work out. We will at least run in circles making left turns. Bring a couponContinue reading "Vincent Q- BlackOps @ The Hawk’s Nest 5/4/23. 7709 Bardstown Rd."

Tomorrow will be Thurby themed at The Garden! We will have 7 different races mixed up with coupon work. It won’t be all running for the races. Come find out what’s in store and get one more good workout in before all the Derby festivities!

They say you can only be in the Derby once as a horse. Well in F3 you can be in the Derby however many times OJ wants to run it back. That’s right, we’re going back in the archives to run the F3 Derby. Haven’t been before? Maybe you’ll learn something new. Done it before?Continue reading "5/4 Preblast – The O #TempleOfGloom"

Grab your favorite heavy thing and bring it to The County tomorrow. YHC has the Q and it has been way too long since the last one. Ruck/vest friendly if you need a little extra suck in your life. Grab a buddy, your favorite coupon and get to the foundry. #MTCGA. -Stick Up

Most of the time I think a Backblast is there for the PAX, not the author. But in the case of my running journey, it is as much a diary entry for me to look back at, as much as a chance to engage the PAX. For those that take the time to read, enjoy.Continue reading "Backblast – 2023 KDF Mini / Marathon"

I sent out a PB and had only 1 HC hit the Bayside site, so I was nervous that no one was interested in what I had planned. Late in the evening, Patty hit Mumblechatter with the prospect of 4 FNG's! No pressure. BTW, 1 HC turned into a FS. Weather - 45 and aContinue reading "BB – Bayside, The Max, 5/2/23"

The morning air was clear and brisk for early May. COP was standard. For the Thang the HIMS were transported back a quarter century to 1998 for the musical accompaniment. We stuck with that quarter the rest of the way. The Thang 0.25 mile run 25 Thrusters 25 Coupon Swings 25 Lunges (IC) 25 BigContinue reading "BB – The Stallion @ The Stable 5-2-23"

YHC has got the Q for The Stallion at The Stable. Coupons and appropriate PPE. We will lift a little, run a little and get better a little. I’m working on an original playlist for you all tomorrow, since it seems that no one enjoys the preloaded playlist that I find. HC, HM, HmfM now.

Come to The Garden if you want a good workout with a little elevation.  It will get you blood flowing and your mojo on point for the track.  Coupons will be used on sight.

"502'sDay", named for our local 502 area code, seems to be the new "local's day" at Churchill Downs (dead last place behind Derby, Oaks, Thurby, and Werby). This year it happens to fall on the date "05.02.". Which is cool. Erstwhile, the County LoCoS will be showing the LoCaLs how to move through Race WeekContinue reading "05.02.23 – PreBlast – LoCo @ The County: Kitty Litter (Q)"

Come on out to Bayside Downs for a Derby week prep. The old bull will see if he can complete with the horses. Giddy-up. SYITG. Charolais

Tomorrow looks like a great day for a field trip. Come on out to the newest F3 Lou Black Ops AO for a test ride and bring a friend. Bring a weight of choice and plan to lift a little, move a little, sweat a lot and get better. Cedar Creek Baptist at 7709 BardstownContinue reading "Pre-Blast – Vincent Q – BlackOps @ The Hawk’s Nest. 4/27/23"

Merkins, Hills, Sprints and odds are Calves - standard workout. We are going to keep moving during our entire workout for a Cardio and Merkin extravaganza. SYITG! -Minnow

Come join me tomorrow at The Mutt as I pick up my bounty from winning the bourbon raffle from Old Bay! I have no idea what we'll be doing just yet, but that's pretty typical for a Mutt Q, right? So, I'm sure we'll be fine. We may make use of some coupons, but IContinue reading "Pre-blast – Jolly Rancher Q – Rooster at The Mutt – 04/25/2023!"

Come with me to climb to the top of the county enjoy the views and maybe if your lucky make a new friend. Recommed running shoes, gloves and coupons for a 5:30 start. Pre-Ruck starts at 4:45. SYITG

Let's take a trip around the campus tomorrow. Coupons will be used, probably a good idea to wear running shoes. Probably a good idea to be ready to Embrace the Suck. SYITGG - Jewel

SPRING CONDITIONING. Be ready to move, run, jump, hop, skip, shuffle and stride. Bring those running shoes, be ready to get after it and go ahead and bring those coupons too! SYITG.

Well fellas, I asked ChatGPT to write up a Workout Script and format, a Pre-Blast, and a message to share for the Back-Blast. The Pax gave it a go and followed what Artificial Intelligence thinks is a good idea. I shared the prompts and details I gave it and the outcome of what was generatedContinue reading "BB – Patty and ChatGPT Q – Minutemen at the Patriot – 4/24/23"