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: […]

*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/FNG […]

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.   […]

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 you […]

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.  This […]

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 that […]

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. Curls […]

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 Airplane […]

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 grab […]

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 range […]

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 we […]

Back Blast “Back to Q School” 6-Aug-2019 Tuesday #Loco at #theCounty 0530 Crock Pot Q

Welcome to Q School at the Loco. This is F3. The first F is fitness, the physical training of your body. This is referred to as the magnet that attracts new recruits into the group. The second F is fellowship, the glue used to bond us together in community together. The third F is faith, […]

Pre Blast “Back to Q School” 6-Aug-2019 Tuesday #Loco at #theCounty 0530 Crock Pot Q

What meal is in the Crock Pot? No paper and pencils needed, but we’re going back to (Q) school. At tomorrow’s Loco at the County we will review the Mission, Core Principles, and Credo of F3.  We will also discuss different exercises, do demonstrations, and share best practices for Q’ing an effective workout. Part of […]

State of 1st F: F3 Louisville is Thriving

Good afternoon F3 Louisville, In response to the State of the Region post (if you haven’t read it, take 5 minutes to update yourself and be amused) by our very own Nathan, Captain Insane-O, I wanted to give an update and notes from our latest 1st F/Site Q meeting for the region. I will echo […]

The Foundry BB 7/17 – Alexa at the Q

“Alexa, what did you do this morning?” Ok! Here’s what happened:These HIM’s showed up, ready to work: Jolly Rancher, Grizzly, Dauber, Bulletin ®, Cochran, Gilligan, Gump, Alexa (QIC) The weather was hot and humid. An introduction and disclaimer were given. In a HUGE break from the norm, the Slaughter Start was skipped. We started directly […]

Back Blast F3 Dads 10-Jul-2019 Wednesday #BlackOps at #theCounty 1900 Crock Pot, Zeus, & Luigi Co-Q

Weather: 88 deg F, 66% RH. Hot, humid, no wind, but no excuses. PAX: 26 (including 4 FNGs!) Skid FNG – High Bar (Welcome!) Tortuga FNG – Goggles (Welcome!) Captain Crunchberry Honeybee Kermit Red Wagon Screen Time Lamar Fungi Pancake Abacus Nunchuck Britannica FNG – Globetrotter (Welcome!) Bookworm Trekkie The G.O.A.T. Big Bird Whoopi Le […]