Black Ops tha POSHlands

  OK,  so we are not going to pull off the 20 LB vest….. Yet..  Insano, you can wear that silly laser beam across your chest if you like. Mainly because I cannot participate in many Sat Am sweat wrenching, little jerry running exhibitions, I would like a 3rd go around for the week @Continue reading “Black Ops tha POSHlands”

#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 F3Continue reading “#F3Louisville News: Anniversary Edition #getbetter #morethanaworkout”

#F3villeBlackOps Little Jerry’s not so Little Run. This Sunday at 7am at Egg Lawn #SIS #getbetter #Parklands

Little Jerry is embarking on a not so little run this Sunday and PAX support is encouraged.  He will be running an 8-9 minute pace for 16 miles.  However, the first 4 miles brings you right back to the Egg Lawn for about a 30 minute run.  This could be a great way to #headlockContinue reading “#F3villeBlackOps Little Jerry’s not so Little Run. This Sunday at 7am at Egg Lawn #SIS #getbetter #Parklands”

#F3 Backblast: Bermuda Triangle

QIC: Double Down:  17 HIMs posted at the #incubator this morning:  Bobross, Eastwood, The Hammer, Nugget, The Professor, Little Jerry, Fro, Glaucoma, Little Smokey, Zartan, Tooltime, Pope, Gypsy, Methane, Preacher and Rhythm Began with warm up: 20 side straddle hops, 20 imperial walkers, 15 American hammers, 15 Plank Jacks, 15 rosalitas, 15 LBCs, 15 dollys,Continue reading “#F3 Backblast: Bermuda Triangle”

F3 Parklands Fog Back Blast-Inagural Saturday

11 Pax (1FNG) showed up Saturday morning for the inaugural Saturday Fog. Q: Methane Little Jerry, Double Down, BobRoss, Star Child, Methane, Force Close,  Flea,  Little Smoky,  Gypsy,  FNG (Jason Bott) Bootleg, Tool Time Methane started off with COP: 17 SSH, 18 Imperial Walkers, 15 Merkins, 17 Plank Jumps, 17 Mountain Climbers The excitement ofContinue reading “F3 Parklands Fog Back Blast-Inagural Saturday”

F3 Louisville: Parklands Saturday #Fog Pre-Blast

The #parklands will have it’s inaugural Saturday workout (#fog) tomorrow from 7-8am. You will not want to miss it!  Those who received a coupon Wednesday, please bring it.  BobRoss & Methane will co-Q and it will be awesome! Also, we will meet at Panera in Middleton afterwards for warm beverages.  #getbetter #morethanaworkout #fog

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”.Continue reading “Qs Needed: Q101 – First Time Q #getbetter #stepup #freedtolead #stolen @F3theFort”

Backblast: Captain brought gifts to the new AO and made the Pax take them home #thebridge #getbetter #coupons #morethanaworkout @Baker_TwoStroke

QIC: Captain Insane-o Pax (17): Dexter, Forced Close, Methane, Bobross, Glauc, Flea, Tool Time, Diablo, Lil Smokie, Gypsy, Wham!, The Hammer, Double Down, Preacher, Zartan, Rhythm, CI (YHC) Inspired by my retired Fleet Admiral Insane-o parents — who often bring terrible, loud, heavy or disassembled gifts to the Ensigns (2.0, 2.1 and 2.2) — YHCContinue reading “Backblast: Captain brought gifts to the new AO and made the Pax take them home #thebridge #getbetter #coupons #morethanaworkout @Baker_TwoStroke”

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 guestContinue reading “Backblast: Merkins, I mean Burpees.#incubator #getbetter #F3Counts”

#ComingSoon Parklands AO Saturday Workouts #notproblematic #starfish #letitgo #grow #F3Matters

As the Pax grows, so do the number of workouts.  Very soon, we’ll add a Saturday workout at the Parklands.  We’re soliciting names for the workout — Monday is the #Incubator, Wednesday is #TheBridge — and Qs. Expanding to this location will also put the #GhostFlag in play for all workouts. Reach out to StarContinue reading “#ComingSoon Parklands AO Saturday Workouts #notproblematic #starfish #letitgo #grow #F3Matters”

Back Blast: House of Cards

VQIC: Double Down 22 Pax:  Bull Rider, Force Close, Nugget, Nomo, Glauc, Joe Boo, Fro, Methane, Flea, Bob Ross, Tool Time, Wham, Gypsy, Zartan, Red Roof, Little Jerry, Odie, Preacher, Rhythm, Decter, Star Child “Ante” Up with warm up on Egg Lawn:  21 Side Straddle Hops, 11 Merkins, 21 LBCs, 11 Rosalitas, 21 Squats, 11Continue reading “Back Blast: House of Cards”

PARKLANDS is off and running: BB from Star Child #getbetter #bang #expansion #grow

QIC (YHC) Star Child (via CI) Pax:  Star Child (Q), Kelso, Nomo, Wham!, Quimby, Nugget, Red Roof , Bobross, Taco, Bull Rider, Double Down, Little Jerry, Methane, Captain Insane-o, Zartan, Joe Boo (FNG), Flea (FNG), Odie (FNG), Glaucoma (Glauc) (FNG), Rhythm (FNG), and Gypsy (FNG). For this Preakness morning (2nd post of the F3Louisville TripleContinue reading “PARKLANDS is off and running: BB from Star Child #getbetter #bang #expansion #grow”


Be a part of history tomorrow morning and join us for the FIRST workout at Parklands!  Methane and I (Star Child) have scouted the area, and I am ready to plant the flag in a new home! For those who are new, don’t worry!  You will get the hang of all of this quickly.  IfContinue reading “Pre-Blast: FIRST #PARKLANDS WORKOUT WEDNESDAY”

F3 Louisville #TripleCrown Starts Tomorrow at 0530 #getbetter #F3Nation

The Triple Crown is a post at the Seneca AO on Tuesday for Bag of Wrenches, the new Parklands AO on Wednesday, and back to Seneca Thursday for the Temple of Gloom. Quimby (VQ)-Star Child-Captain Insane-o Qs. Do you have what it takes to run the Triple Crown? CI out. See you in the #gloom