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"

Patty here - I asked Chat GPT to take over the Q tomorrow and to write a workout and a PB. Here is what it came up with… join us tomorrow to see what the workout will be… Hello F3 Workout Group! It's your friendly neighborhood ChatGPT Robot, and I'm here to take over theContinue reading "PB – ChatGPT Robot Q- The Minutemen at the Patriot- 4/24/2023"

According to the Severe Weather Europe website an, “El Nino watch has been issued by NOAA, with large-scale atmospheric and oceanic changes now being detected as we head for the next ENSO phase.” In other news I (Nino) am set to Q Cloverfield at The Garden tomorrow. While the image below may come across asContinue reading "El Niño Watch Issued at ☘️Cloverfield☘️ 4.20.23 PreBlast"

Come one, come all to the extreme week workout at Vets tonight at 1830. This will be an extremely 2.0 friendly (and themed) workout with refreshments to follow. You do not have to be completing extreme week to participate, just come, get your sweat on and lets build up our 2.0s. No coupons needed. BringContinue reading "PB – EXTREME WEEK – Furdays Q – Vets 4/19/2023"

Great morning with 21 Pax to celebrate my Postversary. Great weather, mumblechatter, and a heck of a beat down. Extreme Week is in full GO with great numbers this week. THE THANG Warmup/pre-amble Lunge walk to city place DORA x 3150 Dips150 Squats150 Big Boys Plank + Army Crawl (Shoutout Diablo) Mario to Heartbreak HillContinue reading "BB – Furdays Q – 4/19/2023"

One year in the gloom. Last April, Jimmy Neutron head locked me to my first F3 workout. At first I was nervous, skeptical & doubting that I could commit to something like F3. It was intimidating showing up with a bunch of strangers to workout, especially when I was so out of shape. But I’mContinue reading "PB – Furday’s Q – Range @ Patriot (Postversary)"