Category Archives: #St. Al’s

BB- The County Fair – 4/19/25 – Meter Maid Perspective

Thanks to all the 53 pax from all over the region who participated. The 2025 County Fair was quite an experience and is what makes F3 Louisville special. Each year brings a different spin with prior years highlighting games like dodge ball and gaga ball. Special props to Backflop who planned a good majority ofContinueContinue reading “BB- The County Fair – 4/19/25 – Meter Maid Perspective”

PB- The Foundry at the County- Showboat Q – 3/12/25

First, Showboat will be Qing. The focus will be abs/core, and legs. Dauber will appreciate the use of onsite coupons. Second, the new Foundry site Q will be announced after 3 years and 5 months or nearly 1,250 days for those counting. Who will it be? Place those burrito bets. Pelican has done a niceContinueContinue reading “PB- The Foundry at the County- Showboat Q – 3/12/25”

PB – The Foundry at the County – 2/12/25 – Furdays Q

YHC leads the Foundry at the County with a three “Fur”. Chili’s doesn’t have anything on my offer! Three thangs: coupon extravaganza, Dora the explora, and partner pushes. Show up to find out what it’s all about. Bring a coupon or grab one on site. We’ll stay dry if needed under portico. Go time isContinueContinue reading “PB – The Foundry at the County – 2/12/25 – Furdays Q”

PB – The Foundry at the County – 1/22/25 – Huey Q

YHC will make a pass around LZ The Foundry @ The County tomorrow morning with a Frozen Chosin inspired workout. The Battle of Chosin Reservoir is one of the many battles engrained into every Marine in boot camp, and during the battle temperatures reached between -36 and -54 degrees F, depending on which source youContinueContinue reading “PB – The Foundry at the County – 1/22/25 – Huey Q”

PB – The Loco at the County – 12 Days of Christmas – 12/24/24 – Cratchit Q

Tomorrow at the County, Cratchit will lead us in a 12 days of Christmas 🎄 workout. With an F3 name synonymous with the Christmas season, you just know this workout will be a banger fit for the Holiday season. No coupons required. Holiday hours in effect. Go time is 7AM.

PB- The Foundry at the County- 12/18/24 – Meter Maid Q

Looking like a coin flip if there will be rain so we will meet under the Portico with your favorite coupon. Coupons are also available on site. I’ll bring some tunes to make up for Abacus’ recent music less workout Q. Get swole before the holidays and bring the chatter! LFG! -Meter Maid

PB – The Loco at the County – A December to Remember – 12/10/24 – Meter Maid Q

Do you remember the Lexus commercial making it a December to remember event? This workout will have plenty of step ups and a few other exercises. Bring your favorite coupon or use one on site. How many rounds will you make? -Meter Maid

PB- School Q Week- Nest at the County – Meter Maid Q

Tomorrow will be a mix of full body workout, some coupon work, and some moseying. We will conclude with ultimate frisbee on the football field at the end. Since this is my first workout and Q since turning 48, we start with a few solo exercises with 48 reps. Then, we will transition to someContinueContinue reading “PB- School Q Week- Nest at the County – Meter Maid Q”

12/04/24 – The Foundry at the County – Meter Maid Q

It’s Q school week so YHC will be leading. We will walking through some finer points of Qing while also showing that a workout can be very simple. Bring a ruck and/or sandbag. We will go slightly off campus. And don’t worry, I’ll bring some extra rucks and sandbags to share. It’s all about gettingContinueContinue reading “12/04/24 – The Foundry at the County – Meter Maid Q”

PB- 11/27/24- Huey Q – The Foundry at the County

Calling all pax – can you spell what YHC has cooking? A heavy tabata with your favorite coupon – check Swole before Thanksgiving – check check Don’t worry he will also bring some dumbbells and rucks plates as well. Go time is 0530. -Huey

PB – 11/13/24- The Foundry at the County – Huey Q

Enter sandman at the Foundry tomorrow, with a heavy sand bag beat down, a heavy playlist, and a heavier heavy. YHC touches down at LZ The County at 5:30 sharp with all of the above. Don’t sip on the FOMO tea or munch the Sad Clown pie. Lets shake off the slag and forge someContinueContinue reading “PB – 11/13/24- The Foundry at the County – Huey Q”

PB: 11/6/24 – The Foundry at the County – Meter Maid Q

As part of extreme week, come out for an old fashioned heavy (no running) at the County. Park by the playground, bring some gloves and a coupon, or procure a coupon on-site. We will do our work under the portico so don’t worry about any forecasted rain. Swole time is 0530! -Meter Maid

Preblast: Ghost Q at the Foundry – 10/30/24

Happy HEAVY Ghost Q! Bring those ghostly coupons or plan to pickup one on-site. It will be a full body work out starting from the top down. We are going to balance out with some extra posterior chain work and doing a lot of isometrics to build up that endurance. Bring gloves and an FNG!ContinueContinue reading “Preblast: Ghost Q at the Foundry – 10/30/24”

PB – 9/25/24 – The Foundry at the County – Meter Maid Q

There was some rumblings about not starting at the playground last week so tomorrow that’s where it will begin. Here are the expectations: working hard, getting swole, tunes (no ads), no running, and rotating exercises with a heavy push. Show up and get better at 0530! And no need to bring any coupons, I’ll bringContinueContinue reading “PB – 9/25/24 – The Foundry at the County – Meter Maid Q”

PB – The Foundry at the County – 9/18/24 – Meter Maid Q

Last week, I had planned to run this but I was under the weather. Appreciated the last minute Pelican, Dauber and Backflop co-Q last week while I recovered. While no green checks for ruck week, the planned workout is coming back. Optimally, this “Salty Summit” Michael Easter workout will be best performed with a sandbagContinueContinue reading “PB – The Foundry at the County – 9/18/24 – Meter Maid Q”

PB- The Loco at the County – 2% August Workout – Meter Maid Q- 8/6/24

Are you part of the 2% who take the stairs when an escalator is available? At F3, we are all about acceleration. Either you are getting better or you are not. Come out tomorrow to be that 2% that our families, community, and world needs (https://www.twopct.com/p/the-2-manifest). What do you need to bring outside an FNG?ContinueContinue reading “PB- The Loco at the County – 2% August Workout – Meter Maid Q- 8/6/24”

PreBlast Whole Lotta Tabata 6/11/2024 The Loco at the County

Pacing and timing are not my strengths so plan for a Tabata style work-out to keep things on schedule. Bring a coupon or grab one on site. If you’re looking for some Sandlot miles, 5:00 am pre-run is a possibility. COP The Thing Tabata #1 (4 exercises, 3 sets, 30 seconds on, 15 second rest)ContinueContinue reading “PreBlast Whole Lotta Tabata 6/11/2024 The Loco at the County”

PB- The Nest at the County – 5/11/24

It’s the week after Derby but we are going to get some moseying in this week during the Nest. Grab the those running shoes and leave those coupons at home. We will do the full County Loop over the hour but don’t worry we will have lots of stops for exercises along the way. Let’sContinueContinue reading “PB- The Nest at the County – 5/11/24”

3/7/24 – The Agony at the County – Meter Maid Q

After the monsoon this morning, conditions will be optimal for an off-site exploration of the nearby Greater County Area. A headlamp and gloves would be a good idea. No coupons needed for this 0530 adventure. Game for a PreRuck at 0445 if anyone is interested and reaches out to me. -Meter Maid

PB – The Foundry at the County – Steve-O Q – 1/3/2024

Come out tomorrow to the County for a “heavy” Ruck Ops style workout. Bring some weight, preferably a ruck or a 30-40lb sandbag. Meter and YHC working on getting some spare equipment. We will be walking with weight and doing some weighted exercises that will be more comfortable under a rucksack or a sandbag, althoughContinueContinue reading “PB – The Foundry at the County – Steve-O Q – 1/3/2024”

PB – The Loco at the County – Meter Maid Q – 1/2/2024

It is start of a new year and if you weren’t part of 50+ pax that posted on 1/1/2024, make plans for the County. Bring you a coupon (or use one on site) and some gloves. It will be full body and have some running. As a plus for those doing the pull challenge, youContinueContinue reading “PB – The Loco at the County – Meter Maid Q – 1/2/2024”

F3 Leadership: More Than a Workout (by Abacus)

What do men in tights, early mornings, and silly-sounding exercises have in common? Leadership! That may not have been your first guess, but the men of F3 are on a mission to invigorate male community leadership. Complaining about problems is easy. Finding solutions and making a difference, well that takes work. F3 started in JanuaryContinueContinue reading “F3 Leadership: More Than a Workout (by Abacus)”

PB – 11/22/23 – Foundry at the County – depends Q

Theme of the week… Rule #76: No excuses, play like a champion (shout out to @Sewanee). It will be a heavy (no snickering). No running. Coupon needed. Jams provided (hopefully gets the certified M, aka Em dawg, approval tonight). Excited to Q @ the County! 🗣️ Giddy up giddy up! (smacked a small gala appleContinueContinue reading “PB – 11/22/23 – Foundry at the County – depends Q”