I’m gonna state the obvious…it was cold af this morning. Here are a few examples:  PK looked like Father Christmas after the pre-ruck (extra badass move by those that pre-rucked this morning), my eyelids froze at least three times during the workout (not even joking), I think Scissorhands and Dukes were there but really can’tContinue reading "Back-Blast Saturday 01-29-2022 – The Fog @ South Posh"

I hope everyone is planning on attending the awards banquet tonight. Enjoy tonight and then join me tomorrow morning at South Posh 0700 to bask in the glory of all the awards I am sure you will win tonight. No coupons needed. Expect some running and a few burpees but not too much of either.Syitg-Dauber

There are so many great things about F3 and each morning in the gloom is unique. This morning we had a small group which led to some great mumblechatter about proteins, skid marks, knee injuries, and some black market powder that Kitty Litter buys off the dark web (forgot the name already).  We also hadContinue reading "Back-Blast Friday 01-28-2022 The Gladiator in The Abyss"

Abyss heavy tomorrow 0530. Bring a Coupon and be ready to embrace the suck. Running back a vintage County workout.SYITG-Dauber

The time has come to celebrate all of the gains from 2021 - and I'm not talking about the extra pounds each of us are carrying around during the second year of COVID. I'm really looking forward to celebrating all of the great things that this group has done and showcasing what we are capableContinue reading "Pre-blast – 2021 F3 Louisville Awards Banquet – 01/28/2022 – VENUE CHANGE!"

Come out to Pleasantville on Friday morning for an adventure. We will be exploring as much of the Commons as possible and utilizing both the horizontal and vertical opportunities that are available. Bring a coupon and motivation to get after it. Be ready to move, sweat and pant.

The older I get the more extreme the cold feels. Monday was in the 20's with some wind. Despite the chill 18 pax turned out for an Abacus old fashioned Q. After the disclaimer we moseyed 2x's around the courthouse followed by COP to warm-up. THANG I: DORA 150, 250, 350 - Partner 1 ranContinue reading "BackBlast – The Patriot 1/24/22 Abacus Q"

Come out to The County in the morning. It will be cold, it wont be easy, coupons needed, so you’ll warmup quick. SYITG

We had 11 HIM brave the cold this morning, with most of them relatively fresh Patriot homers. We spoke about this at the end, the momentum is strong and Focker said it well, it's their AO and we are excited to see them keep showing up in the gloom. PAX – :  Focker, Xerox, Swingset,Continue reading "Back-Blast for Wednesday 01/26/2022 Black Ops @ The Patriot"

Excited to travel to The Original tomorrow! I'll need to head out a wee bit earlier than normal. Be sure to bring your coupon so we can run back a Yankovic mirror workout. Full body work in store. Bring an FNG and some warm clothing, but don't worry we will warm up fast. SYITG. -Swag

Definitely a fun morning at the Garden…as usual.  We had a big group from a bunch of different AOs. Some regulars, some familiar faces who have not been out as much lately, some newer guys, some dude named Jewel. Is was pretty cool. PAX - :  Jimmy Neutron, Wet Bandit, Husky (R), Huggies, Nino, Wide Right, Jewel, Catfish, Corningstone, Meter Maid, Cochran, Abacus, Big Bird, WILDflower, Viking, DeVitto, Gisele, NattyLite, Kitty Litter, Glowsticks, SGT HulkaContinue reading "Back-Blast Tuesday 01-25-2022 The Cliffs @ The Garden"

Yankovic has the Q tomorrow at The Patriot! Looks like 15 degrees at 0530, which I think is pants weather for Ruby…maybe. Come join the fun and let’s keep the momentum rolling. Bring a coupon and an FNG. See you at the statue. -Swag

Ground will be covered, chests will be worked in the running and merkin marathon. Bring a friend SYITG!

Weather: 28 degrees, slight wind (want to club up 1 to account for it), dry. PAX: Tiger, Backdraft, Peeping Tom, Wham, Buschhhhh, Deuce, Splinter, Larry Flynt, Glen Ross, Fridge, Buzzsaw, Ynot Q: Stick Up COP: 5:31, disclaimer was given, FNGs were asked about and we moseyed. Took a right at the playground and did theContinue reading "1.25.22 Back Blast – The Rooster at The Mutt"

Plain and simple, this morning was windy. It wasn't really too windy, but it seemed to blow from every direction. All four of us met up at the flag, disclaimer was given, and then off we went to the front lot to try to hide from the wind. At the front lot, we found thatContinue reading "Backblast – Loco @ The County – 1.25.2022"

About 2 years ago I had my VQ at the Boondocks and it was pouring rain. Today we remembered that time and gave thanks for little Cohen who is now a cancer survivor at age three. We began with disclaimers, a figure of eight run around the whole of the boondocks. We did downward dogContinue reading "20+ reasons for Cohen"

Looking forward to hanging with the Garden Goons tomorrow…chilling out, chatting it up, maybe do some exercises and run around a bit (we will definitely run around). We will use the coupons on site and prolly lift them up a few times. It’s gonna be awesome. Syitg-Dauber

A pastor, a doctor, and an old friend... Join me at The Loco for the punchline. Expect a full body workout. It will include some running to keep you warm. No coupons needed. Gloves recommended.

Tomorrow is going to be a mixed bag, and a choose your own adventure. I am dealing with some ailments, and I know a few others are too. Tomorrow will be you do you. Bring a coupon, dress warm. No running shoes needed.

Four pax showed up and exited cars at 0529...savoring every last drop of pre-post heat. After a brief set of greetings (and some mild mumble-whining about the temps), off we went. Took a short mosey down to the boat ramp to make sure the lake was still there. Did some light SSHs, easy stretching, andContinue reading "Back-Blast 01.24.22 Motivator @ Abyss – Kitty Litter Q"

I have the Q tomorrow planetarium at Boondocks. Bring a coupon, running shoes, an FNG, and a can do attitude. We will all get better together and start our day off right! SYITG!

What to bring: Coupon, Commitment, Courage, Clown (the sad type). Shake off the weekend and accelerate into the week. SYITG, -KL-

Honored to Q at The O, weather looks great - 13 degrees! 7am start time, no coupons needed, we will start moving and continue moving until 8am to keep warm. Bring a buddy! Diane Dukes - SYITG

Come on out to the Patriot tomorrow to get your Friday off to a great start. No hill running this time or need for coupons. We will spend most of our time in the city square. Moderate amount of running. SYITG, Backflop Q

Come out to the Garden tomorrow and be ready to work. Earn those happy hour libations first thing in the morning. We will be using the campus - coupons on site, hills, stairs, flats and whatever else we can throw in the pot. Should be a good combination of cardio and heavy. Your heart rateContinue reading "Pre Blast – Edward Scissorhands- The Baptizer at The Garden – 01/21/2022"