12.20.22 Pre Blast: The Planetarium @ The Boondocks – BigBird Q

This is it. The last week where you can choose either to get on Santa’s good graces or just say fagettaboutit…you can’t make things better in 5 days anyway, right? Either way, whether you identify as Nice or Naughty, come out to the Boondocks to see if you are right. Both will suck; one willContinue reading "12.20.22 Pre Blast: The Planetarium @ The Boondocks – BigBird Q"

PB – The Loco @ The County, 0530, 12/20/22

Come on out for my annual lotto scratch and beer post. We will definitely workout, make no mistake of that...just adding in some festive stuff to make it fun. Bring a coupon or snag one on site at the County. We will be blasting some good tunes as well. All around good time about toContinue reading "PB – The Loco @ The County, 0530, 12/20/22"

Pre-Blast – 12.16.22 – Defender at Patriot (Kitty Litter Q)

Kitty Claus's Tour de Oldman County "R" Week continues unabated. For those on his "naughty" list (i.e. fartsackers & snarky-chatterers), expect to be served up a stocking full of coupons, uphill running, and sucky polar-bear crawls. For those on his "nice" list...well, kind of the same...because no-man left behind, right?. We're expecting great weather andContinue reading "Pre-Blast – 12.16.22 – Defender at Patriot (Kitty Litter Q)"

Nino Celebratory Q Cloverfield at The Garden 12.15.22 PB

Today is my birthday & Saturday will be 5 years since my first post with F3Louisville so TOMORROW we’ll celebrate both at ☘️The Garden☘️. We’re going to move…a lot & we’re going to do reps…a lot. CoP will be the disclaimer so get there & stretched out/warmed up beforehand.  I’d love to see as many ofContinue reading "Nino Celebratory Q Cloverfield at The Garden 12.15.22 PB"

Pre-Blast 12.15.22 – Bridle at The Stable

YHC's "Respect-Week" tour of Oldham County soldiers on. The commitment and enthusiasm of F3 Louisville's latest AO addition has been amazing to watch. Solid attendance numbers, solid HIM-building, solid fitness efforts. It's an honor & privilege to be invited out to my first Stable Q ever. Well, either that...or they just ran out of oldContinue reading "Pre-Blast 12.15.22 – Bridle at The Stable"

12.14.22 – PreBlast – Foundry @ The County (Kitty Litter Q)

The weather looks absolutely stunning, perfect, and ideal for some Heavy work at the County. Music sounds better under the portico anyway, and them County Boys need a break from a season of an exceptionally-high mosey volume. Come on out and rotate among stations, specifically designed to work all muscle groups evenly and thoroughly. GetContinue reading "12.14.22 – PreBlast – Foundry @ The County (Kitty Litter Q)"

BB ### R-E-S-P-E-C-T WEEK ### – Sump Pump (R) Q @ The Stallion at The Stable 12/13/22

Weather: Clear and 30ish PAX: Viking, Flexseal, HBK, P-Diddy, D-list, Porkchop, Sewanee, Steve-O, Maytag, Lumbergh, Depends, Twister, Montezuma, Sump Pump (QIC) 14 PAX got out this morning to do this: After a quick disclaimer and warm-up, we took a quick lap (1 mile) around the mean streets of Hillcrest. Movement was an Indian run whereContinue reading "BB ### R-E-S-P-E-C-T WEEK ### – Sump Pump (R) Q @ The Stallion at The Stable 12/13/22"

Backblast – Loco @ The County 12/13/2022

Thanks for all the support on my VQ! 21 PAX in attendance: Meter Maid, Backflop, Giselle, Double Pump, Double Down (R), Subprime, Crock Pot, Dauber, Brown Water, Panel Van, Pelican, Wet Bandit, Audible, Jolly Rancher, Nat Geo (R), Big Bird, Abacus, Hush Puppy, Wildflower, De Vitto, PCI (Q). Warmup: Grass Grabbers, Toy Soldiers, Downward DogContinue reading "Backblast – Loco @ The County 12/13/2022"

PB – Sump Pump (R) Q @ The Stallion at The Stable 12/13/22

I've got the Q at The Stable tomorrow. The weather is prime for the middle of December. Get up, get out, and get betterer. Running shoes, coupons, and a ton of commitment will be required for this beatdown. Reach out to your accountability buddy now and be ready to work @ 0530. SYITG Sump Pump

BlackBlast The Ruiner at The O 12/10/22

Thanks to the Boys at the Original for having me out Saturday....Been a minute since I have Q'd. PAX- Sump Pump (R), Dot (R), IceMan (R), Flo Jo, Duff, Goose Bumps, Finkle, Shyster, Russdiculous, Tron, Motor Boat, Jitterbug (QIC) Moseyed from Tennis Courts to the School Parking Lot for COP- SSH/Abe Vigodas, Grass Grabbers, HillbillyContinue reading "BlackBlast The Ruiner at The O 12/10/22"

PB- Bacon -Q -12/10/2022- The Majestic Fog

What’s up Primals it’s the Bacon King!!! I’m here to tell you - you don’t need PED’s to get jacked like that douche Liver King- you need healthy amounts of Bacon and Stone Age workout methods. Come to the Majestic Fog and see what’s up- no coupons they didn’t have those in the stone agesContinue reading "PB- Bacon -Q -12/10/2022- The Majestic Fog"

PB – Snaggletooth Q – The Defender at the Patriot – 12/9/22

ARE. YOU. READY?!?!? Hot off his Patriot Pax Challenge Patch goal, @Snaggletooth will be our Q at the Patriot tomorrow. He says “ 😎 Yeah I’m ready to take these fellas down. It’s going to tough. It’s going to hard. There is no need to bring your coupon because we are going to work. ExpectContinue reading "PB – Snaggletooth Q – The Defender at the Patriot – 12/9/22"