BB 4-5-21 Pickleball Q- Incubator @ South Posh

As promised we kept the exercises “simple” in terms of complexity to help everyone kick off the week with a clear head, but sore bodies and lungs! Great group of HIMs got after it and the time flew by! PAX- Pickleball (Q), Stick Up, Buzzsaw, Ladybird (R) +Emma, Jitterbug (R) COP- Quick parking lot moseyContinue reading “BB 4-5-21 Pickleball Q- Incubator @ South Posh”

Pre-blast: 2/8/21- The Incubator @ Posh

Excited to make a return trip to Posh as Q of The Incubator tomorrow. We’re gonna move around the AO a bit while mixing in full helpings of upper body, lower body, core, and cardio work. No coupons necessary. Don’t let the Super Bowl tonight keep you in the fartsack tomorrow. Get out and accelerate!Continue reading “Pre-blast: 2/8/21- The Incubator @ Posh”

7-27-20 BB – Incubator @ Poshlands

I was super pumped to be back out a Posh and was honored to lead a fine group of 17 PAX for an awesome morning! PAX: Jitterbug (R), Schotzie, Stick Up, Bob Ross, Nino, Ladybird (R), Huggies, Buzzsaw, Mr Hat, Doubledown (R), Ripple, Dynomite, Sweet Tart, Deep Dish, Pitino, Bull Rider, Sadie (Q) My originalContinue reading “7-27-20 BB – Incubator @ Poshlands”

7/27/20- Preblast: Sadie Q – Incubator @ Posh

Really looking forward to getting back out to the Incubator and leading the fine Poshy HIMs! It’s been awhile since I have posted at Posh. We will be exploring all of the wonderful sites the Posh has to offer together. We will make our way around that fine egg lawn as we take a rideContinue reading “7/27/20- Preblast: Sadie Q – Incubator @ Posh”

BLACK OPS @ 7AM – St. John Center for Homeless Men Merkin Challenege – 11/27

878 That’s right come join in the fun tomorrow in the GLOOM to knock out 878 BURPEES with yours truly at St. John Center (700 E Muhammad Ali Blvd).  The more people we have the more burpees we get to dish out.  There is parking available on the street as well as a parking garageContinue reading “BLACK OPS @ 7AM – St. John Center for Homeless Men Merkin Challenege – 11/27”

St. John Center for Homeless Men Merkin Challenge Update & BLACK OPS – 11/27

Great News – 770 You may ask what does that number mean.  Well that is how many pairs of socks we have raised with 6 days remaining. HUGE Thank You to everyone. It is amazing what type of impact our HIMS have on our community.  As mentioned we still have 6 days remaining so ifContinue reading “St. John Center for Homeless Men Merkin Challenge Update & BLACK OPS – 11/27”

St. John Center for Homeless Men Merkin Challenge

Calling all PAX and AO’s for a wonderful 3rdF opportunity.  I met with St. John Center recently and with the winter coming they are in need of white crew socks for their members.   St. John Center for Homeless Men is a great local non-profit that helps homeless men address the barriers to housing andContinue reading “St. John Center for Homeless Men Merkin Challenge”

McAfee 2 Year Postiversary at The Incubator – 8.26.19

This is quite a late back blast for me, and for which I am sorry. It has been a busy time of year for me and I wanted to give this back blast the proper time and attention it deserves. After several days of putting it off, I felt like I needed to say somethingContinue reading “McAfee 2 Year Postiversary at The Incubator – 8.26.19”

BackBlast 7/15 @ Posh w/ Uncle Rico

Great to be back out at the Posh and more importantly take the PAX out for a beat down and show them what Uncle Rico is all about.   Told them early on they are in good hands. Apologize for no preblast but didn’t want to let the Pax know what they were going to beContinue reading “BackBlast 7/15 @ Posh w/ Uncle Rico”

Backblast: 6/24 – Incubator

For this Q, I wanted to give the PAX a well-rounded workout. Trying to find a good mix of upper, lower, abs, and cardio. Sounds like its time for a trip to the honey hole! Conditions: ideal. 70*, clear, light breeze. PAX (16): Big Bird, Dorothy, Abacus, Lady Bird (R), Glaucoma, Sadie, Woo, Bob Ross,Continue reading “Backblast: 6/24 – Incubator”

BB for The Incubator 5/13: Methane’s 2 year F3versary

This morning was a cool crisp spring morning, very similar to the first time I posted 2 years ago. I threw on my good old reliable blue pullover, just like 2 years ago, and I modified the WO that Pitino and Tesla used to introduce me to F3…..2 years ago. As I pulled up toContinue reading “BB for The Incubator 5/13: Methane’s 2 year F3versary”

P.B. BluePullover and Methane 2 Year Anniversary CoQ at the Incubator 5/13.

Hey F3 Louisville, Blue Pullover here, and I am excited to let everyone know that Methane and I are celebrating our 2 year anniversary with F3. We have decided to celebrate by Co-Q-ing The Incubator this Monday the 13! Man, 2 years. Unbelievable!! I still remember Methane laying me out the night before our firstContinue reading “P.B. BluePullover and Methane 2 Year Anniversary CoQ at the Incubator 5/13.”

BB – Meter Maid’s 1st Year Post Anniversary at Incubator – 4.29.2019

What a year it has been since Airplane headlocked me into coming. My first post was at Crestwood Elementary on 4/29/2018. Abacus and Airplane had the Q for it. I thought it was difficult but I later came to realization that I was just out of shape. Now fast forward one year and I amContinue reading “BB – Meter Maid’s 1st Year Post Anniversary at Incubator – 4.29.2019”

01.05.2019. Pre Blast. 4 Saturday’s — 4 Churches.Week 1 @ Holy Trinity Parish.

Who: All Pax, Friends, M’s, and 2.0’s   When: 1700   Where: Holy Trinity Parish (AKA: The Mutt)   Q: The Holy Spirit   Calling all HIMs! Gather with Aerobie, and myself for the 5:00pm mass at Holy Trinity Catholic Church. This is week one location for the month long event. We will meet atContinue reading “01.05.2019. Pre Blast. 4 Saturday’s — 4 Churches.Week 1 @ Holy Trinity Parish.”

BackBlast #Incubator @poshlands 11/26 Dry Rub VQ

The pax stepped out to face the howling wind…and the stinging rain…and drove a few nails into the souls of the tree of pain. QIC: Dry Rub (VQ) 10 Pax: Deep Dish, Pew Pew, Maxi, Dynomite, Mr. Kotter, Drive Thru – RESPECT, Mama’s Boy, Lady Bird – RESPECT, Bob Ross, Dry Rub WARM-A-RAMA: Side StraddleContinue reading “BackBlast #Incubator @poshlands 11/26 Dry Rub VQ”

Uncle Rico 1 YR Q @ North Posh Back Blast

Hard to believe it has been 1 Year since Star Child head locked me.  Conversation basically went like this: SC “Brad you should come do this workout called F3.” Me ” Where and When?” SC “5:30 at the Posh.” Me ” Not a chance.  I have a 2 month old at home and I am alreadyContinue reading “Uncle Rico 1 YR Q @ North Posh Back Blast”

The Incubator BackBlast 7/16, Poshlands #Pyramids #ServantLeadership

Despite the threat of thunderstorms, conditions held steady for a solid beat down at the Poshlands this morning! 72 degrees and cloudy with the ground damp from the previous night’s showers. Scratch-N-Dent and I pulled up to the gloom at 05:15. Four HIM were already mumblechatting as we walked up. A good sign. As timeContinue reading “The Incubator BackBlast 7/16, Poshlands #Pyramids #ServantLeadership”

PreBlast #Incubator @ Poshlands 7/16, Ashley Q #RainorShine

“Unless commitment is made, there are only promises and hopes; but no plans.” -Peter Drucker Commit today to join the PAX in the gloom Monday @ 0530. Plan to post rain or shine. 100% chance you’ll leave soaked. Rain, sweat, or a combination of the two!  

Back blast 7/7 S Poshlands # incubator

I had the privilege of leading 19 HIMS this morning at the incubator.  I want to thank everyone for coming out and pushing me to get better. Q: Dynomite Pax: Glaucoma, Sideshow, Maxi, Methane, Abacus, Crap legs, Drumroll, Wham!, Double down, Bob ross, Kiwi, Grampa bear, Ashley, Terrible, Banana Bread, Tool time, Fanny pack, LaunchContinue reading “Back blast 7/7 S Poshlands # incubator”

Drumroll please…. I made an FNG spill today

My brother (Drumroll– FNG) gave me two awesome gifts for my 40th.  A surprise trip to Tampa for some horrible fishing and great beer, and his first post to an F3 workout.  I am not sure which meant more.   Ryan has supported me through this year, always listening to my stories about F3, andContinue reading “Drumroll please…. I made an FNG spill today”

6/4/18 Pre-Blast – The Incubator #poshlands #oneyear

Join me in celebrating my one-year anniversary with this great group.  Did you know CI named me after that awesome KFC sandwich “Double Down” since at one time I worked at KFC?  A nutritional masterpiece with two pieces of fried chicken, bacon, cheese and some type of sauce – 540 calories, 32 g of fat and aContinue reading “6/4/18 Pre-Blast – The Incubator #poshlands #oneyear”

“Fatter Amy” provided the Pax with the atmosphere for growth at the Incubator – 5.21.18 Back Blast

A week or two ago I realized that it had been a while since I had led a workout. Although I had been posting regularly, I had not done my due diligence a led my fellow brothers through some new and exciting exercises. When I realized this I took it upon myself to sign up toContinue reading ““Fatter Amy” provided the Pax with the atmosphere for growth at the Incubator – 5.21.18 Back Blast”

The #Incubator Back Blast

I hate to brag, but as a world renowned author, this backblast may garner a lot of attention. OK, enough of that bullsh*t. We all know there are three HIMs reading this. Everyone else was either there, or doesn’t care what other guys did. But I gotta BB or it didn’t happen. So here youContinue reading “The #Incubator Back Blast”

3/12/18 Backblast from the Cold n Sloppy Posh

Before and After Pics. Q-Tool Time 18 Pax! Methane, Kilo, Iceman, Glaucoma, Lil Jerry, Diablo, StarChild, Grave Digger, McAfee, Snowman, Gypsy, Bob Ross, Pew Pew, Double Down, Mr Hat, Boozer, Broke Back & me Weather- Sloppy n Cold 34ish COP- Some Bob Ross Arm Circles (clockwise and counter-clockwise) 20ea in cadence- Abe Vigodas, SSH’s, MountainContinue reading “3/12/18 Backblast from the Cold n Sloppy Posh”