I know what you're thinking, that's a lot of just random letters thrown together at the end of the title. Or perhaps it's more like "SQL is going to Q? really? has he ever done that?". Well once... but that was like 8 months ago, so I figured it was overdue. Bring a coupon, gloves,Continue reading "PB – 5/12/23 – The Defender @ The Patriot – SQL Q"

Weather: Rain and 65 degrees Pax: Tron, OJ, Pastel, Ladybird (R), Spaulding, Squatter (FNG), Nutty Professor, Vincent (R), SweetTart Q: Stick Up The day after Vincent asked YHC to Q the Hawks Nest, a weinkie was in the works. Several different scenarios were laid out in dramatic fashion on paper across the office desk. MapsContinue reading "05.09.23 Back Blast – The Hawks Nest"

The Pax: Banana Bread (Q) Birdie Charolais (R) Shuttlecock (R) Beach Body (R) Borland (R) Cattle Chips Little Foot Slide Rule The Thang: COP SSH (IC) x15 Grass grabbers (IC) x15 Glauc stretch Imperial Walkers (IC) x15 Hollywood stretch Merkin medley (count down from 7) SSH x15 Next the rain started so we grabbed ourContinue reading "Back Blast: The Max @ Bayside 2/9/23"

Just like the Kentucky derby, the favorite to Q the Big Kapowski tomorrow scratched. So like it or not YHC has the reins. Bring your coupon or similar weight to work Bi’s and Tri’s. Cheers! -Slide Rule

I have to admit I was good initially about PB and BB, but fell off of late. I really appreciate Big Bird and The Walt Whitman Challenge for reminding us how important they are. I've been a part of F3 for a touch over 2 years now, and I've certainly received much more than I'veContinue reading "PB Swag Q – The O(riginal) – 5/11/23"

Thursday morning might end up being the best gloom weather yet this spring. 60 degrees, clear and light winds. We had 10 post Tuesday morning in the storms so tomorrow could be huge! Come on out for a run heavy Vincent Q. Don't worry, we will get in plenty of core as well. No couponsContinue reading "Pre Blast Vincent Q. Black Ops @ the Hawk’s Nest 5/11/23 Cedar Creek Baptist 7709 Bardstown Rd."

The rain almost held off, but... terrential downpour came at 0520. I set up my weinke under a tree, which didn't help by the way, along with (2) cones with flashlights underneath about 20 yards apart. I wrapped my speaker in a rain proof jacket and started the jams. Pax got out of their carContinue reading "BB Pizza Q – The BoW @ The O 5/9/23"

Plan NOW to post somewhere tomorrow. That's a commitment best made today, not in the wee hours of the morning when "how you feel" can be deceitful. With eight AO sites on the calendar's scheduled workouts, F3 Louisville needs only to average 12.5 pax per WO site to break 100. Lots of great options, butContinue reading "PB 05.11.23 Agony at The County: Kitty Litter Q"

Tomorrow at The Garden will be straight forward…a set of 11’s will be the primary point of the WO. Coupons on site will be used Minimal running of the hills Gloves optional SYITG Niño

Missed my man @kilo this morning, but I was honored he called my number to lead a group of HIMS at Vets. The group of 14 on hand had incredible energy from the start which led to major calorie burner. The weather was incredible, and the sunrise over the monuement revealed all of gods beauty.Continue reading "BB- Finkle @Vets for the Tank"

Come out as we celebrate my 300th post with 300 reps of some of my favorite exercises, with some running in between rounds. Bring a coupon and a friend. DJ Furdays will be setting the playlist. J. Neutron

I had an old electrician during a summer job tell me, "Joshua, all you gotta do, is be 2% smarter than what you're working with." He said that applied to anything... wires, tools, and people. Not sure why he kept saying that over and over again to me, but I'll never forget it, and feelContinue reading "Backblast – The Cliffs at The Garden 5.9.23 – Jewel Q"

Burst and his M are celebrating the early arrival of baby Brooks Yates. That's cause for celebration... can a brother get an Amen! Becuase of this blessing and his early arrival YHC just drew into the tank at vets from the AE list. I have been training for this moment since I met Kilo andContinue reading "PB- Finkle Q- Tank @ Vets"

Come on down to the Creek tomorrow. Bring your coupon and a FNG. Let’s get this place rocking. Total body beatdown is the plan. As always that is subject to change. Some cardio for sure. LFG!!

Since it's "Whitman Week" (I know, I know...it's more than a week...but Whitman Month was not as catchy). Anyway, since it's Whitman Week I really wanted to wax poetic about all the happenings this morning at the Patriot...the drama, the intrigue, the awkward silences, the weird monument. I'm not even talking about the Colonel LagrangeContinue reading "BB – 5-8-23 The Minuteman @ The Patriot"

Are you a betting HIM? Well go ahead an open that Twin Spires app. Select the 0530 race at the County and bet the house on you, to WIN by showing up for the Loco... Don’t be like Honey Do's horse Forte and be an early morning scratch. Coupons available at the county or BYOC.Continue reading "PB – Loco @ County – 5/9/23"

After getting taken to the woodshed by ol Churchill on Saturday, I have a little, nay, a lot of hate in my heart I need to work out. Come work out some aggression with me. Coupons on site. All you need is the desire to give 1% more than you did today.

Join me, neighborhood stargazers, and middle of the night park weirdos at The Boondocks tomorrow! YHC takes the helm with 61F and no rain forecast plus a 100% chance of getting better. Join in the fun as we run together, use some coupons, and stink like it's 80F/90 humidity as we acclimate to this newContinue reading "Planetarium @ The Boondocks 05/09"

This challenge is designed as a way to help keep me motivated during this down period between races, but can work to get you started for a decent baseline for your first race. It is a simple running challenge. Log as many miles as possible from Memorial Day until Labor Day. 99 Days to beContinue reading "Pre-Blast 2023 Summer Sandlot Running Challenge"

At the Stable, we will do some light stretching and lots of moving to break up that lactic acid and see what FlexSeal and Viking keep up in the hay loft. Ensure you have fresh running shoes, gloves, and the desire to get 1% better or, in my case, 1% closer to my 5/4/2023 self.Continue reading "Pre-Blast The Stable on 5/9/2023"

I will be bringing my first coupon workout I've hosted at The BoW @ The O tomorrow at 0530 (Seneca Park). Be prepared to show up and push yourself. You are going to max your heart rate and here are the benefits of doing this daily: Trains your body to move oxygen and blood toContinue reading "PB Pizza Q – The BoW @ The O – 5/9/23"

We are going to work off Derby at North Posh….the best place to do it. Might be one of the toughest mornings to get up all year, so that means you probably should. No Coupons. Bring your running shoes. SYITG! Minnow

2-4-6-8…who do you appreciate?? Dauber!Dauber!!! Dauber!!!!!! Come find out at The Patriot tomorrow. No coupons. Lots of work with interval running…and probably a mosey with some distance. We’ll burn off the Derby weekend excesses.

PAX: 20 - Holy Roller (R),Sewanee,Flexseal,Bacon,Wax-On,Jitterbug (R),Steve-O,Toe Jam,Lumbergh,Twister,Maytag,Quattro,Tinkle,Minnow,Ladybird (R),Montezuma,Pizza,Jewel,depends,Sump Pump (Q,R) Weather: Derby Day Fantastic. 50's The Stable decided that this would be the day to make the journey away from home. 8 PAX borrowed neighborhood minivans to make the trip to The Poshlands. Fresh off of the pre-ruck that saw 5 ruck for justContinue reading "BB – Sump Pump Q – The Fog at The Poshlands – 5/6/23"

Alright PAX. Let’s do this. Derby day in LaGrange. Let’s kick it off with a fun casual workout in the majestic downtown La Grange. Come one, come all for a workout that will have a little bit of everything. If we have numbers, we’ll play ultimate frisbee, so don’t let the group down! Bring thoseContinue reading "PB – Furdays @ Patriot"

The PAX: SQL, Swag, Scammer, Furdays, White Bread, Yankovic (R), Rip Van Winkle, Single Source, Layover, Squishy, Holy Roller (R), Dot (Q) PAX began to assemble and started putting down a plethora of flags which is awesome - I need to figure out how to get more for The O. Appeared we were ready toContinue reading "BB: 5/5/23 The Defender at The Patriot"

The PAX: Lockbox (AOQ), Pastel, Ladybird (R), Leno (R), Crawl, PK, ShockTop, Bombay, Sgt. Hulka (R), fertile myrtle (QIC)The Scene: Big flower moon hanging in the clear sky. 49 degrees always feels colder than I think it should. WoR20 SSH i/c15 Abe Vigoda i/c15 Grass Grabbers i/cDownward DogFinklesThang 1 - 11'sMosey to bottom of theContinue reading "Back blast: 5/5/23 The Chopper with fertile myrtle"