Dos Locos @ The Loco – 12.3.19 Pre-Blast

It’s always fun to challenge yourself, but even more fun to do so with a partner. F3 has taught me how to push myself, but even more so it has given me the opportunity to challenge myself against some intensely fit dudes, both within the Louisville Region as well as across F3 Nation. Tomorrow, CatfishContinue reading “Dos Locos @ The Loco – 12.3.19 Pre-Blast”

Backblast – Foundry @ 11/27/2019

While I have attended heavy workouts at Vets and the County, this was my heavy VQ. The conditions this morning could have been worse. Dauber, the site Q, had warned me yesterday of the forecast of 60 degrees, rain and 20 mph wind. Well like an economist or weather man, one out of three ain’tContinue reading “Backblast – Foundry @ 11/27/2019”

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”

Back Blast 11/7 Uncle Rico @ The County

Special thank you to Momma’s Boy for reaching out to me a couple weeks ago and extremely glad to get back out to the County.  Shout out to Fungi as well for bringing the Black Ops and County together with Bulletin on all our minds.  For some reason it did not dawn on me untilContinue reading “Back Blast 11/7 Uncle Rico @ The County”

10.31 BB: Halloween at the PWV Fire House Black Ops

Into the shadows of Halloween morning stood 5 men, dripping in the perspiration of the clouds ready for not what Fungi sent to the Pax, but what Gisele intended for the Pax.  Weather: 50’s and Rain…yeah it was wet.   Pax (5): Abacus, Fungi, Capt. Crunch Berries, Brown Water, Gisele (Q) Started out with aContinue reading “10.31 BB: Halloween at the PWV Fire House Black Ops”

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”

BackBlast – Bulletin Q at The Foundry – 10/16/2019

It’s always fun putting a workout together for the heavy. There are usually some staples in a Bulletin workout: Pullups, Merkins, and the workout on the Bulletin Board. I did not disappoint. Arrived and unloaded the gear: the Bulletin Board, weights, and 2 buckets filled with dirt and rocks for a true farmers carry. PAX:Continue reading “BackBlast – Bulletin Q at The Foundry – 10/16/2019”

PreBlast – Bulletin Q at The Foundry – 10/16/2019

Please join me out at the County for a heavy You-vs-You workout. This will be a high volume/total body workout. We will make use of the coupons but if you have some dumb bells, bring them along to share. Bring gloves for the coupons and be ready to get wet while you do your pullupsContinue reading “PreBlast – Bulletin Q at The Foundry – 10/16/2019”

McAfee Tough Training at Peggy Baker – 10.1.19

In an effort to try to get some extra Ruck PT work in before the upcoming Louisville Tough event, I decided to run some PT work for the boys out in the County. Little did I know that the County boys are a little afraid of some extra weight, maybe next they will give itContinue reading “McAfee Tough Training at Peggy Baker – 10.1.19”

*Combined* Back Blast Stacking Blocks 25-Sep-2019 Wednesday the Foundry at the County 05:30 Crock Pot Q AND IronPAX Challenge BlackOps at the County Cochran Q

PAX: 11 Gilligan Alexa Jolly Rancher Jewel Bulletin (R) Cardigan Gisele Pelican Brown Water Peach Crock Pot (Q) PAX who broke off for IronPAX Challenge BlackOps at the County: 5 Fergie Pork Chop Dauber WILDflower Cochran (Q) Weather: 57 deg F, 75% RH, slight breeze. Once we were moving, it was the perfect temp. Disclaimer/FNGContinue reading “*Combined* Back Blast Stacking Blocks 25-Sep-2019 Wednesday the Foundry at the County 05:30 Crock Pot Q AND IronPAX Challenge BlackOps at the County Cochran Q”

BB: 9/17 @ the Loco w/Gisele

Pax (24):Viking, Captain Crunch Berries, Red Card, Scratch n Dent, My Pleasure, Kimble, Alexa, Back Flop, Double Down (R), Flip Flop, Speed Bump, Pelican, Le Pew, Little Jerry (R) , Dauber, Peach, Asian Zing (R), Fungi, Crock Pot, Bulletin (R), Cratchit, Little Jerry (R ), Wildflower, Gisele (Q) Weather: 68 degrees and slightly sticky.  Continue reading “BB: 9/17 @ the Loco w/Gisele”

Pre-blast – The Loco @ The County – 9/10

Attention F3 Louisville. You have a report of a 3 A-L-A-R-M workout that your fellow PAX will be feeling the burn without you. Please respond to 211 Mt. Mercy Drive at 0530. Q is requesting your assistance to push, drive, and motivate your fellow HIMs. Leave no man behind, but leave no man where youContinue reading “Pre-blast – The Loco @ The County – 9/10”

Pre-Blast 9/7/19 #theNest @theCounty Dauber VQ 0700

Are you ready for the kick off of the NFL season this weekend?  Not until you come out to Coach Dauber’s VQ @theCounty to get Game Day ready.  We will drive the full length of the field…keeping the goal line in sight while working the full body, pushing through the pain, and winning AS A TEAM.  ThisContinue reading “Pre-Blast 9/7/19 #theNest @theCounty Dauber VQ 0700”

Back Blast 2-Sept-2019 Monday BlackOps at the County 06:00 Crock Pot Q

This Back Blast will parallel the workout itself. No glamour, no fun, all business. We showed up, got loose, hammered out IronPax 2019 week 1, then shut it down. Fungi gets the hat tip for setting up some cones to make the 10 yard increments more visible. He also spotted us with the timer thatContinue reading “Back Blast 2-Sept-2019 Monday BlackOps at the County 06:00 Crock Pot Q”

BackBlast – 9/4/2019 – Bulletin Q at the Foundry

PAX: Alexa, Crockpot, Pelican, and Bulletin (Q) Disclaimer said with agreement from the PAX. Let’s go get coupons and get started. The Bulletin Board came back for another appearance at the Foundry. Seven sets of exercises, alternate 12-15 reps each for 4 minutes, with a 1 minute break for moving to the next station. CurlsContinue reading “BackBlast – 9/4/2019 – Bulletin Q at the Foundry”

Nest PB 8/24 – Pelican VQ

You don’t want to miss the VQ and first flight from the nest for Pelican (there’s more feathered friends than just Big Bird hanging out in the nest these days). Back to school time means time to start getting in shape for b-ball in the bluegrass state. We will be running, jumping, and sliding acrossContinue reading “Nest PB 8/24 – Pelican VQ”

BB 8.22.19 Black ops PWVFD w/Gisele

As we continue to starfish this is week two of our black ops at the Pee Wee valley fire house. We parked in the English Manor lot on LaGrange Rd and then used about a square block of territory as the workout space. Our main workout was in the shadows of the FD flag. Weather:Continue reading “BB 8.22.19 Black ops PWVFD w/Gisele”

Back Blast “Whom Shall I Send?” 15-Aug-2019 Thursday #Agony at #theCounty 0530 Crock Pot Q

PAX: 14 Pew Pew Blart Grizzly Jerry Maguire (R) Ashley Airplane Scratch-N-Dent Cowboy Peach Dutch Oven Meter Maid Red Wagon Mama’s Boy Crock Pot Weather: 68 deg F, 81% RH, slight breeze. Due to Fungi’s efforts in planting a starfish location, he offered up his spot as today’s Q. at the County. YHC and AirplaneContinue reading “Back Blast “Whom Shall I Send?” 15-Aug-2019 Thursday #Agony at #theCounty 0530 Crock Pot Q”

Foundry BB 8-14-19 with Grizzly

Pax (10): Wildflower, Alexa, Holler, Big-bird, Gilligan, Crockpot, Jolly Rancher, Meter Maid, Bulletin (R), Grizzly (QIC) This was my VQ so I wanted to keep it simple and representative of a workout I would do on my own. I knew it was a good workout but was afraid it would disappoint with it’s simplicity. AfterContinue reading “Foundry BB 8-14-19 with Grizzly”

Pre Blast 14-Aug-2019 Thursday #Agony at #theCounty 0530 Crock Pot Q

What meal is in the Crock Pot? Airplane and I both want the Q at the Agony tomorrow. We’ll play rock, paper, scissors in a best of 3 series. Winner gets the Q, loser does burpees. Here’s how it will go: 1. I’ll win the roshambo, likely in the first 2 throws. 2. I’ll grabContinue reading “Pre Blast 14-Aug-2019 Thursday #Agony at #theCounty 0530 Crock Pot Q”

Pre Blast: Grizzly VQ at the Foundry Heavy – Aug 14, 2019

This will be simple (not easy) body-weight strength partner work.  Bring a vest or ruck if you are feeling extra. Be careful to lean into your partner and not the reps. It will be easy to get beat up by the number if you are not encouraging and pushing each other. #IronSharpensIron Never sacrifice full rangeContinue reading “Pre Blast: Grizzly VQ at the Foundry Heavy – Aug 14, 2019”

Pre-Blast: McAfee’s Four Loco and BIG ANNOUNCEMENT – 8.13.19

Coming off the heels of Q School, I am taking the liberty of going a little off the wall. Come out to the County tomorrow to see what crazy workout I can come up with. It will involve coupons, body weight work and running. So bring gloves, good shoes and plenty of energy as weContinue reading “Pre-Blast: McAfee’s Four Loco and BIG ANNOUNCEMENT – 8.13.19”