#thecounty – Page 7 – F3 Louisville

3/2 PB The Nest with Alexa

It’s gonna be a good one. We’ll work hard and have run…I mean fun. Bring Gloves. Get up. Get out. Get Better.

The Agony Back Blast – 2.28.19

I always enjoy Qing at The County because they have a great set up for pull-ups and other fun exercises. Since I had the Q for the Agony, I figured why not use them some more! Weather – 34 degrees, crisp and clear. PAX – Mama’s Boy, Abacus, Jerry McGuire (RR), SweetTart, Ashley, Grizzly, CrockContinueContinue reading “The Agony Back Blast – 2.28.19”

The Agony Pre-Blast: 2.28.19

There a few exercises that I hate because I am not very strong at them, so I often times forego participating in them. However, since joining this group it has challenged me to focus my energy and time on these weaknesses and begin turning them into strengths. Tomorrow will be intentional, intense and will hopefullyContinueContinue reading “The Agony Pre-Blast: 2.28.19”

2/19 County Backblast – Alexa gave ’em Jelly Legs

“Alexa, what did you do for your last Q?” Ok. Here’s what happened: These HIM’s showed up: Amelia, Viking, Gilligan, Ashley, Crock Pot, Uncle Rico, Cochran, Mama’s Boy, Jolly Rancher, Kimble, Valdez, Big Bird, Meter Maid, Pew Pew, Wild Flower, Bulletin (R), Red Wagon, Alexa (QIC) The weather was cold but dry. The COP workoutsContinueContinue reading “2/19 County Backblast – Alexa gave ’em Jelly Legs”

The Loco PB 2/18 Leg Day with Alexa

It’s Leg Day at The County. That’s all you need to know Get up. Get out. Get Better. SYITG

2/9 Post County Coffee-teria BB

PAX: Meter Maid, Parking Ticket (2.0), Big Bird, Mama’s Boy, Bulletin, Alexa, Fungi Short and sweet: There was coffee. There was a strawberry milkshake. There was mumble chatter. There was great 2ndF.

2/6 BB – County Heavy with Alexa

Better late than never I guess… Alexa: what did you do that morning? Here’s what happened: Pax: Bulletin (R), Big Bird, Alexa (QIC) Weather: Cold and Wet…but not raining…somehow… COP: SSH, Grass Grabber, Kendra Newman, Leg/Calf Stretch The Thang: Work ‘til Failure The idea is simple: we’ll spend 4 minutes per station doing 2 exercisesContinueContinue reading “2/6 BB – County Heavy with Alexa”

The LOCO backblast – 2.12.19

PAX: Viking, Abacus, Amelia, Mama’s Boy, Storm Trooper, Pew Pew, Ashley, Alexa, Jerry McGuire, McAfee, Big Bird, Deuce (Q). The weather was probably a little better than expected. Sure it rained, but it wasn’t bad and at least it wasn’t cold. When I pulled into the lot there were several cars already there, but noContinueContinue reading “The LOCO backblast – 2.12.19”

PB – LOCO at the County 2.12.19

Looking forward to getting back to the County, although I won’t get to see the Ghost Flag at the Mutt, but hopefully it is still there after tomorrow. Weather looks like it will continue to be wet and unpleasant, but getting out in this type of weather is now a lifestyle which I choose to embrace. ContinueContinue reading “PB – LOCO at the County 2.12.19”

2/2 County #2ndF: Coffeteria after The Nest

PAX: Valdez, Exxon (2.0), Gilligan, Cowboy, Viking, Jolly Rancher, Airplane, Alexa Short and sweet: The was coffee. There was hot Chocolate. There was mumble chatter. There was great 2ndF.

1/30/2019 – BackBlast – Heavy #BlackOps at #TheCounty

I knew the cold was coming but I was a bit surprised by the amount of snow that was on the ground. I just added another layer and headed out to The County. PAX Big Bird, Amelia, Alexa, Bulletin (R) Q Disclaimer said, grab the coupons and a short mosey around the school for aContinueContinue reading “1/30/2019 – BackBlast – Heavy #BlackOps at #TheCounty”

#PreBlast Heavy #BlackOps at #TheCounty with Bulletin Q

I’m hearing that it might be a little cold tomorrow. So, bundle up and bring your weights. We will do some heavy reps and throw in a bit of cardio to stay warm and keep the heart rate up. SYITG – Bulletin

BackBlast – 1/24/19 #theAgony @theCounty Abacus Q

Earlier in the month YHC agreed to Q on the 24th. I expected by 1/24 work would be back to a normal pace…it has been busy and this slipped my mind. Luckily, I saw Big Bird recruiting PAX to skip the Abacus snotwoggler and meet him in a nest at the poshy confines of #theMutt.ContinueContinue reading “BackBlast – 1/24/19 #theAgony @theCounty Abacus Q”

Bulletin #BackBlast Heavy #BlackOps at #TheCounty

Planted the Flag, unloaded the weights from the car, and then retrieved some coupons. We set up under the awning behind the school. Perfect setting for heavy day in the rain. PAX Big Bird, Valdez, Jolly Rancher, Bulletin (R) Q Disclaimer said and short mosey around the school for a warm up. COP Grass grabbers,ContinueContinue reading “Bulletin #BackBlast Heavy #BlackOps at #TheCounty”

Bulletin Q – #PreBlast BlackOps Heavy at #TheCounty

Weather forecast looks fantastic for Wednesday BlackOps Heavy day at #TheCounty. Well, it might be a little wet but I’ll keep you warmed up with a good dose of BURNOUTs. – Bulletin

State of the Region and Changing of the Guard

On April 22, 2017 I showed up to the first F3 Louisville workout at the Seneca Park Tennis Courts (The O) with a couple of others not knowing at all what to expect. It was a rainy, cold morning and my wife and I had just brought home our third 2.0 from the hospital theContinueContinue reading “State of the Region and Changing of the Guard”

1/9 BB – the County #Heavy Black Ops

Alexa, Recap the workout from this morning” Ok! Here’s what went down: PAX: Launchpad (R), Bulletin (R), Wildflower, Jolly Rancher, Big Bird, Momma’s Boy, Fungi, Valdez, Alexa (QIC) Conditions: Low 30’s. Dry. Dark. Windy. Welcome. Introduction. Disclaimer Simple Start – 50x SSH’s WEINKE EXPLAINED– (stole this one from Flounder-you know Imitation is the sincerest formContinueContinue reading “1/9 BB – the County #Heavy Black Ops”

Huggies Q The Agony Pre Blast 1/10/19

Some of you may or may not know that I love history. Tomorrow we’ll do some historical trivia on this day in history. Burpees will be handed out accordingly. SYITG

01.05.2019. Back Blast. 4 Saturday’s — 4 Churches. Week 1 @ Holy Trinity.

When: 5:00pm Where: Holy Trinity Parish (The Mutt) Q: The Holy Spirit # of PAX: 12 PAX: Glen Ross, Big Bird, Le Pew, Gilligan, Meter Maid, Abacus, Aerobie, Mama’s Boy, Storm Trooper, Fridge, Windshield, and Miyagi WINKE YHC got to his home parish, Holy Trinity right around 4:30, where heContinueContinue reading “01.05.2019. Back Blast. 4 Saturday’s — 4 Churches. Week 1 @ Holy Trinity.”

Calling all Pax

Calling on all PAX. Please! The charity for the banquet is the Boys and Girls Club. Similar to F3, kids that use the Boys and Girls make a choice every day to go. There is a strict code of conduct and school work must be completed before fun. That’s where the similarity ends. If ourContinueContinue reading “Calling all Pax”

01.05.2019. Pre Blast. 4 Saturday’s — 4 Churches.Week 1 @ Holy Trinity Parish.

Who: All Pax, Friends, M’s, and 2.0’s When: 1700 Where: Holy Trinity Parish (AKA: The Mutt) Q: The Holy Spirit Calling all HIMs! Gather with Aerobie, and myself for the 5:00pm mass at Holy Trinity Catholic Church. This is week one location for the month long event. We will meet atContinueContinue reading “01.05.2019. Pre Blast. 4 Saturday’s — 4 Churches.Week 1 @ Holy Trinity Parish.”

1/3 County Backblast. Birthdays and Bacon with Alexa

“Alexa, Recap the workout from this morning” Ok! Here’s what went down: PAX: Cochran, Gilligan, Wildflower, Valdez, Exxon (2.0), Bongo, Uncle Rico, Abacus, Airplane, Forced Close, Bulletin, Jolly Rancher, Launchpad, Ashley, Big Bird, Giselle (FNG), LePew, Momma’s Boy, Aerobie, Fungi, Alexa (QIC) Conditions: High 30’s. Dry. Dark. Gear: BeerRuck Shirt. Ranger Panties. American Flag Headband.ContinueContinue reading “1/3 County Backblast. Birthdays and Bacon with Alexa”

1/3 Pre-Blast: ALEXA Bday Q at the County

Alexa. Bday Q. County. Tomorrow. Full-body workout. We’ll do a few of my favorite things…and some new stuff. Bring gloves and a present…Bacon or Amazon Giftcards, of course. SYITG

Backblast – 1/1/2019 The LOCO @ the County – Bulletin VQ

Showed up early to set out the cue cards for the Thang and was glad to see I wouldn’t be alone on the first day of 2019. PAX (14) – Mama’s Boy, SweetTART, Meter Maid, Valdez, Porkchop, Alexa, Cochran, Jolly Rancher, Viking, Le Pew, Storm Tropper, Airplane, PK, Bulletin (R) Q Thanked everyone for showingContinueContinue reading “Backblast – 1/1/2019 The LOCO @ the County – Bulletin VQ”

Pre-Blast for Bulletin’s VQ at the Loco – New Year’s Day

Start 2019 off right and learn how to count to 19 a few times. We will go from 7AM-8AM.

BackBlast – #theNest @theCounty 12/22/18 Abacus Q

In full disclosure, YHC provided a highly descriptive PreBlast…”I love burpees”. Therefore, all PAX were equally notified of the meat grinder of the gloom. 5 PAX (Ameila, Jolly Rancher, Big Bird, Valdez, Abacus Q) rolled into the gloom, which was an unseasonable 35 degrees and overcast (not unseasonable for KY). YHC provided the disclaimer andContinueContinue reading “BackBlast – #theNest @theCounty 12/22/18 Abacus Q”

Saturday 0700, weather: 49 deg F, a consistent mist of precipitation. 9 PAX: Jolly Rancher, FNG (“Flip or Flop”), Gilligan, Big Bird, Cowboy, Dough Boy (DR, South Charlotte), Abacus, Meter Maid, Crock Pot (VQ), Despite full bellies from a big Thanksgiving, soon comes the time for the County HIMs to partake in some tasty leftovers.ContinueContinue reading “Back Blast 11/24/2018 Saturday #BlackOps at #theCounty Crock Pot VQ”

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