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 rangeContinueContinue reading “Pre Blast: Grizzly VQ at the Foundry Heavy – Aug 14, 2019”
Category Archives: #thecounty
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 weContinueContinue reading “Pre-Blast: McAfee’s Four Loco and BIG ANNOUNCEMENT – 8.13.19”
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,ContinueContinue reading “Back Blast “Back to Q School” 6-Aug-2019 Tuesday #Loco at #theCounty 0530 Crock Pot Q”
8/7 PB The Foundry w/ Alexa-Q School
It’s Q School week, which is a special time ITG. Tomorrow’s Heavy will be a little slower than usual, but you’ll still get a great full-body workout. We’ll primarily be using coupons, but we might be using some playground equipment as well. Bring gloves, water and a can-do attitude. SYITG
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 ofContinueContinue reading “Pre Blast “Back to Q School” 6-Aug-2019 Tuesday #Loco at #theCounty 0530 Crock Pot Q”
8.3.2019 Nest PreRuck Back Blast
Earlier in the week, I was looking forward to a good ruck. I ended up throwing it up on Slack knowing that other HIMs would be willing to go before Jolly Rancher’s 1 year post anniversary Q. PAX: Jolly Rancher, Mama’s Boy, Dauber, Crock Pot, PK and Meter Maid (Q) I arrived a few minutesContinueContinue reading “8.3.2019 Nest PreRuck Back Blast”
Pre-Nest Ruck 8.3.19 @6am
Come join Jolly Rancher, Dauber, Mama’s Boy, Crock Pot and Meter Maid in a ruck before the Jolly Rancher beatdown. The more the merrier! SYITG! -Meter Maid
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 echoContinueContinue reading “State of 1st F: F3 Louisville is Thriving”
PreBlast – RunOps @County 7/23/19 0530
We will run 5 miles on the road. Wear reflective gear. We need hold appx 8.5 to 9 minute pace.
PB – 7/23 @ The Garden w/ Uncle Rico
Come join me in The Garden as we adventure the HILLS. It is going to fun.
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 directlyContinueContinue reading “The Foundry BB 7/17 – Alexa at the Q”
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 LeContinueContinue reading “Back Blast F3 Dads 10-Jul-2019 Wednesday #BlackOps at #theCounty 1900 Crock Pot, Zeus, & Luigi Co-Q”
7.11 PB – Agony for Alexa’s 1 year Postiversary
Come out tomorrow and help me celebrate my Postiversary. We’ll run a little, lift a little and sweat a lot. (Bring gloves and water) SYITG
Back Blast “Do it the Right Way” 10-Jul-2019 Wednesday #theFoundry #Heavy #BlackOps at #theCounty 0530 Crock Pot Q
Weather: 74 deg F, 49% RH (but felt worse). The air was still, not even a single flap of the flag to be had. YHC assumes this was SkyQ’s hat tip so as not to blow the wind such that it rocked the swole PAX doing strict ring dips (see below) PAX: 5 Alexa BulletinContinueContinue reading “Back Blast “Do it the Right Way” 10-Jul-2019 Wednesday #theFoundry #Heavy #BlackOps at #theCounty 0530 Crock Pot Q”
Pre Blast F3 Dads 10-Jul-2019 Wednesday #BlackOps at #theCounty 1900 Crock Pot, Zeus, & Luigi Co-Q
***F3 PAX, bring your Shorties (2.0’s) to the County for a 30 minute BlackOps post. If your shorty (boy or girl) is old enough to walk, they’re old enough to post.*** What meal is in the Crock Pot for F3 Dads? This edition of F3 Dads will be an obstacle course challenge! We will jump, crawl,ContinueContinue reading “Pre Blast F3 Dads 10-Jul-2019 Wednesday #BlackOps at #theCounty 1900 Crock Pot, Zeus, & Luigi Co-Q”
Pre Blast 10-Jul-2019 Wednesday #theFoundry #Heavy #BlackOps at #theCounty 0530 Crock Pot Q
What meal is in the (heavy) Crock Pot? Station work. Bring a heavy weight (plate, dumb bell set, or kettle bell). Bring gloves. Most of all… bring proper form. Every rep. Until failure. Crock Pot will be keeping an eye on you. If you break form, your set is done.
Backblast – Bulletin Q at the Foundry 7/3/2019
Great morning for heavy Bulletin Board work at the Foundry. Here is the short and sweet Back Blast. PAX: Alexa, Crockpot, Jolly Rancher, Dauber, Bulletin Q Disclaimer said and “Aye” by all. I explained the workout on the board. 9 Combo exercises to be performed for 5 sets each at 20 seconds of work andContinueContinue reading “Backblast – Bulletin Q at the Foundry 7/3/2019”
7/2/2019 Bulletin Q – Postversary at the LOCO
Thanks for the great turn out for my Postversary Q. 24 PAX plus 5 from Abacus’ #RunOps event. Abacus’ crew stayed for COP before heading out on their run. The rest of us joined that group for Mary as we wrapped up the morning. PAX on hand: Mama’s Boy, Kimble, Lady Bird, Sand Trap, Wildflower,ContinueContinue reading “7/2/2019 Bulletin Q – Postversary at the LOCO”
BackBlast – 7/6/19 #theNest Abacus Q
PAX – Dauber, Valdez, Big Bird, Pelican, Abacus “You sign on for the ride you probably think you got at least some notion of where the ride’s goin. But you might not. Or you might of been lied to. Probably nobody would blame you then. If you quit. But if it’s just that it turnedContinueContinue reading “BackBlast – 7/6/19 #theNest Abacus Q”
PreBlast – #theNest Abacus Q 7/6/19 0700 to 0800
Get out to the county and get better. SYITG!
BackBlast – BlackOps #RunOps @theCounty Abacus Q 7/2/19
29 total PAX turned out to get better on Tuesday 7/2/19. The PAX were greeted by Bulletin’s Postanniversary and YHC leading a new edition #RunOps! The County draws HUGE numbers every single workout. As the best AO in the region it’s easy to understand the draw. The air is fresh, the workout equipment is topContinueContinue reading “BackBlast – BlackOps #RunOps @theCounty Abacus Q 7/2/19”
BackBlast – #theLoco Abacus Q 6/25/19
PAX – Scratch-n-Dent, Grizzle, Uncle Rico, Jolly Rancher, Ashley, Pew Pew, Big Bird, Cochran, Viking, Gooaaallll, Fructose, LePew, Crockpot, Short Circuit, Kimball, Abacus Q Weather conditions – perfect. YHC arrived early enough to sneak in a few merkins to boost the daily count toward 500 while the PAX mingled nervously wondering what was in store.ContinueContinue reading “BackBlast – #theLoco Abacus Q 6/25/19”
Back Blast “Learn to Read” 27-Jun-2019 Thursday #Agony at #theCounty 0530 Crock Pot Q
Weather: 69 deg F, 78% RH, with intermittent puffs of a breeze. PAX: 17 Alexa McAfee Big Bird My Pleasure Red Card Scratch-N-Dent Ashley Amelia Giselle Speed Bump Viking FNG – Welcome Kimchi ! Bulletin (R) Kimble Pew Pew Gilligan Crock Pot (Q) Disclaimer & Introduction of FNG Today’s workout will be as hard asContinueContinue reading “Back Blast “Learn to Read” 27-Jun-2019 Thursday #Agony at #theCounty 0530 Crock Pot Q”
Pre Blast 27-Jun-2019 Thursday #Agony at #theCounty 0530 Crock Pot Q
What meal is in the Crock Pot? (Hint: it’s all about the alphabet.) YHC is deeply concerned about your primary education. Come to the County for a You vs. You full body workout. We will borrow some vocabulary flash cards from my 4 year old shorty Luigi. Each PAX will draw a card and ‘spell’ContinueContinue reading “Pre Blast 27-Jun-2019 Thursday #Agony at #theCounty 0530 Crock Pot Q”
PreBlast – #theLoco 6/25/19 0530 to 0615 @theCounty Abacus Q
YHC did this work last week at the beach so we will relive it as a group and get better. #SYITG
F3 Dads Back Blast 12-Jun-2019 Wednesday #F3Dads #BlackOps at #theCounty 1900 Crock Pot, Zeus, & Luigi Co-Q
Weather: 72 deg F, bright overhead, but looming clouds in the distance. Just a light breeze. PAX: 37, including 6 FNG’s (!) Jack Jack (FNG 2.0) Goooooal Blaze (FNG 2.0) Alexa Echo Minnow Gilligan Woody Pegasus (FNG 2.0) Cowboy Justify Whoopi Red Ryder Amelia Meter Maid Petunia Parking Ticket Aquaman The Boot Eleven Big BirdContinueContinue reading “F3 Dads Back Blast 12-Jun-2019 Wednesday #F3Dads #BlackOps at #theCounty 1900 Crock Pot, Zeus, & Luigi Co-Q”
6-11-2019 Backblast Bulletin Q at The Loco
I don’t get too wordy with my backblast and this one will be no different. PAX (26) – The G.O.A.T. (2.0), Gilligan, Lady Bird, Le Pew, Jitterbug (R), Solo, Grizzly, Short Circuit, Iceman (R), Cochran, Valdez, Amelia, Little Jerry (R), Cowboy, Gizelle, Fungi, Gremlin, Double Down (R), Goooooal, Jolly Ranch, Cold Call, Crock Pot, DutchContinueContinue reading “6-11-2019 Backblast Bulletin Q at The Loco”
F3 Dads Pre Blast 12-Jun-2019 Wednesday #BlackOps at #theCounty 1900 Crock Pot, Zeus, & Luigi Co-Q
How fast are your feet? It’s speed and agility day at this edition of F3Dads. We will work the agility ladder and mix in some station work. We will also use those fast feet to trace the alphabet. Bring out your 2.0’s (sons & daughters) at 7:00 pm to theCounty for a 30 minute workout.ContinueContinue reading “F3 Dads Pre Blast 12-Jun-2019 Wednesday #BlackOps at #theCounty 1900 Crock Pot, Zeus, & Luigi Co-Q”
Pre-Blast Bulletin Q #theLoco at The County
Come on out to #theCounty for a no-nonsense workout. I can always promise there will be pullups and merkins. We will grab the coupons for a bit as well. – Bulletin
*County 1 year Anniversary* Back Blast 5-Jun-2019 Wednesday #BlackOps #Heavy at #theCounty 0530 Crock Pot Q
T-claps to the initial PAX of the county AO, planted one year ago today. Many of you have had a positive impact on me, and I aspire to reciprocate. Here’s to many more… Weather: 69 deg F, intermittent breeze. We had a sprinkle of rain on the windshield when we departed, but there was muchContinueContinue reading “*County 1 year Anniversary* Back Blast 5-Jun-2019 Wednesday #BlackOps #Heavy at #theCounty 0530 Crock Pot Q”
F3 Louisville 