Category Archives: #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, andContinueContinue 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 aContinueContinue 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 toContinueContinue 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 youContinueContinue reading “The #Incubator Back Blast”

3.26.18 Incubator PB: Totally Rad

It’s been awhile since I have Q’d out at the Poshlands and YHC is ready to throw down with the East End Beasts. Some items of note for tomorrow in the gloom: Low 40’s with small chance of rain YHCs birthday 100% chance of 80s music Fair odds our Burpees to minutes working out ratioContinueContinue reading “3.26.18 Incubator PB: Totally Rad”

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, MountainContinueContinue reading “3/12/18 Backblast from the Cold n Sloppy Posh”

BackBlast #GreatAmericanRace #Daytona500 @poshF3Louisville

My honor to come out and co-Q with @jnase12 this morning at the Poshiest place in town.  This coming Sunday we will celebrate six decades of fast cars driving in circles when NASCAR kicks off their season at the Daytona Motor Speedway.  While I am not an avid fan, I do have fond memories ofContinueContinue reading “BackBlast #GreatAmericanRace #Daytona500 @poshF3Louisville”

2-12-18 Pre Blast: ZimaVQ & DigiornoQ . #LetmeoutofthecarCole #poshlands #F3Counts #pitcrewswinraces

Sure the Olympics are on, but the real racing is happening in right here in the good ol’ U S of A.  Two and half miles of grinding metal, hot rubber, and Daytona sunshine won’t hold a candle to our crew winning where it matters.  Get ready to celebrate the Great American Race.  We’re droppingContinueContinue reading “2-12-18 Pre Blast: ZimaVQ & DigiornoQ . #LetmeoutofthecarCole #poshlands #F3Counts #pitcrewswinraces”

PreBlast 1/29/2018: #incubator Random Music? Yes Please.

I need some revenge on the disaster that was my last “music” Q. I am going to go ahead and apologize if you are offended or “sensitive” to Country, west coast Rap, 80’s Pop, reggae, hip hop, christian, 50’s Rock, latin, new age, jazz, blues, 90’s grunge, indie rock, new wave, techno, bop, Christmas rockContinueContinue reading “PreBlast 1/29/2018: #incubator Random Music? Yes Please.”

1/22 Steemer VQ at the Poshlands Backblast

With all the crazy, cold, wet & challenging weather the Louisville area has incurred recently, the 16 PAX who braved the Balmy 50+ degree weather this am at poshland’s & put forth a MAN like effort!! The PAX( Nugget, Glaucoma, Kilo, Dutch Oven, Glen Ross, Bob Ross, Iceman, Gypsy, Tool Time, Rhythm, Methane, Double Down,ContinueContinue reading “1/22 Steemer VQ at the Poshlands Backblast”

2018 #IRONHORSE CHALLENGE

THE 2018 IRONHORSE CHALLENGE GOAL:   The IRONHORSE CHALLENGE is designed to reinvigorate male community leadership this winter at #F3LOUISVILLE, while strengthening all 3 Fs, and help the PAX make an impact on Louisville.  DURATION:  1/1/18 thru 3/31/18.  REWARD:   For successfully completing the 2018 IRONHORSE CHALLENGE, you will receive an awesome IRONHORSE CHALLENGE 2”x 3” Velcro patch.  You will alsoContinueContinue reading “2018 #IRONHORSE CHALLENGE”

BackBlast #Incubator #Santadelivers 12.25.17 Christmas Q

Santa delivered 2 PAX to a special Christmas #Incubator post! Abacus – Q and Vincent (Respect) Conditions: 25 degrees, clear sky (I think), windy 10 to 15 MPH, felt like 10 to 15 degrees! For the record, Santa visits YHC’s house on Christmas Eve. So, I was going to workout no matter what today andContinueContinue reading “BackBlast #Incubator #Santadelivers 12.25.17 Christmas Q”

The ghost is revealed at the Posh

Q: Nugget (ghost) Pax: Nugget, Seabass, Double Down (respect), Star Child, Swifty, Donkey sauce, Gypsy, Tool Time, Dunphy, Kilo, Methane, Glauc, Pinkie Pie (FNG), Boozer Well, I am impressed that the secret was kept up until gametime. YHC walked up and they knew on sight. I wouldn’t say that I was a friendly Ghost, butContinueContinue reading “The ghost is revealed at the Posh”

Parklands Incubator Back Blast

What a great way to start the day and the week! Meeting up with 16 HIMs at 0530, in the chilly tundra of the Poshlands.   Today YHC decided to keep it simple and ease into the week.  No sand pits, water jugs or toys from my bag of tricks.  Just a PAX of 17ContinueContinue reading “Parklands Incubator Back Blast”

#F3Louisville News: Anniversary Edition #getbetter #morethanaworkout

Some news for the Pax: Today is the 4 month anniversary of F3Louisville.  It’s fitting we’d launch our 3rd AO.  It’s amazing that we had 25 Pax for the first day.  Keep headlocking your friends, neighbors, baristas, etc.  We went from 4 on the first day to well over 100 to date.  Pretty sure F3ContinueContinue reading “#F3Louisville News: Anniversary Edition #getbetter #morethanaworkout”

Qs Needed: Q101 – First Time Q #getbetter #stepup #freedtolead #stolen @F3theFort

PURPOSE The purpose of this document is to assist the new Q in preparing for and leading his first workout (this was stol…borrowed from F3TheFort with some minor edits) PHILOSOPHY Q – Pax Relationship: The unspoken social contract between the Pax and a Q: “We will follow until you give us a reason not to”.ContinueContinue reading “Qs Needed: Q101 – First Time Q #getbetter #stepup #freedtolead #stolen @F3theFort”

Backblast: Merkins, I mean Burpees.#incubator #getbetter #F3Counts

Q: Methane (YHC) Pax 21: Methane, Hops, Rhythm, BobRoss, Kilo, Lil Smokey, The Hammer, Tool Time, Sea Bass, Tron, Preacher, Glaucoma, Double Down, Nugget, Dexter, Red Roof, Gypsy, Pope, Captain Insaneo, Face  Great morning in the #incubator. YHC was at the Q, and almost forgot the Shovel Flag – nice. We also had a guestContinueContinue reading “Backblast: Merkins, I mean Burpees.#incubator #getbetter #F3Counts”

#Incubator Backblast Bob Ross discovers KV’s hideout #paincave #getbetter #HIM

Welcome to the THE PAIN CAVE! QIC:  Bobross PAX (18): Bobross; Little Jerry; Red Roof; Double Down; Gypsy; Fall Guy; Fro (fng); Barney (fng); Odie; Captain Insane-o; Methane; Bull rider; Flea; Glauc; Speedo; Star child; Nomo; Nugget Here we go: We started with a easy mosey to the nicely lighted cush fairway like grass of the eggContinueContinue reading “#Incubator Backblast Bob Ross discovers KV’s hideout #paincave #getbetter #HIM”