Category Archives: #thecounty

Uncle Rico Birthday Beatdown 11-23 @ Pleasantville

4 Pax beat the turkey hangover and headed to Pleasantville for a stroll in the park.  Uncle Rico got a little worried with 5 minutes till but fortunately the Pax started coming in.  With it being a birthday Q the theme was 32.  Gave the disclaimer and we were off. Q – Uncle Rico Pax -ContinueContinue reading “Uncle Rico Birthday Beatdown 11-23 @ Pleasantville”

Pre Blast #theCounty 11/24/2018 Saturday 0700 #BlackOps Crock Pot VQ

Thanksgiving was great, but there’s nothing like a fridge full of leftovers. No shame. No guilt. Eat what you want, leave what you don’t. Our BlackOps will be just that, a whole weinke buffet of exercises for you to choose from. Don’t worry, it’ll be a full course meal. Join Crock Pot’s VQ of some all-you-can-eatContinueContinue reading “Pre Blast #theCounty 11/24/2018 Saturday 0700 #BlackOps Crock Pot VQ”

Back Blast – 11/13/2018 #theLoco @ The County

I should have expected that my VQ would include a cold, wet, and slushy morning.  17 PAX filled the AO with good spirits and really cold hands as we pressed through the workout. QIC: Mudbug 17 PAX: Launchpad, Big Bird, Retainer, Catfish, Abacus,  Valdez, Alexa, Crockpot, Drumroll, Cold-call, Fungi, Mamma’s Boy, Freon, Viking, Bulletin, UncleContinueContinue reading “Back Blast – 11/13/2018 #theLoco @ The County”

Backblast 11/6/18 The County

28 pax showed up for a lovely election morning beatdown. I am honored to have so many HIM’s in attendance.   Airplane continued to try and sling Hoorags while Catfish tried to convince everyone that he counts as a Poshland AO Pax despite being the site Q for North Posh.  Airplane remains unconvinced.   WeContinueContinue reading “Backblast 11/6/18 The County”

Backblast 11/3: The County Black Ops with Alexa and Echo

“Alexa, Recap my workout from this morning” Ok! Here’s what went down: PAX: Big Bird, Fungi, Mama’s Boy , Redbull (2.0), Meter Maid, Soccer Mom, Mankini, , Selfie, Ameila, Red Ryder (FNG 2.0), Jolly Rancher, Fun Dip (2.0), Alexa – Q, Echo (2.0) Conditions: High 30’s/Low 40’s (According to Big Bird, it wasn’t enough degreesContinueContinue reading “Backblast 11/3: The County Black Ops with Alexa and Echo”

Loco Backblast-Alexa at The County 10/30

“Alexa, recap my workout from this morning” Ok! Here’s your summary: Pax (29): Retainer, Airplane, Big Bird, Jolly Rancher, Crockpot, Cowboy, Viking, Cold Call, Fungi, Abacus, Lube Job, Soccer Mom, Gilligan, Launchpad (R), Meter Maid, Catfish, Dunphy, Cochran, Amelia, Mama’s Boy, Tony Malito, Carmen, Drumroll, Perrier, Freon, Weedwacker, Carlose, Bulletin (R), Alexa (Q) Conditions: Dark.ContinueContinue reading “Loco Backblast-Alexa at The County 10/30”

Fergie Q at the “Agony” – Pre Blast 10/18/18

Tomorrow we are going to hold the Iron Al’s Challenge. As the name would suggest, this is going to be a whole lot of you against you (a la the Iron Pax Challenge). Airplane told me there was too much running, and not enough reps. So, I doubled the reps to keep him happy (butContinueContinue reading “Fergie Q at the “Agony” – Pre Blast 10/18/18″

The Agony Back Blast 10.4.18

Ever since my first post at The County I have been excited to lead a workout there. Each time I post there I see so much potential and a lot of opportunities to develop a great weinke. So when Airplane asked me to come out and lead a workout I was all in. Most recentlyContinueContinue reading “The Agony Back Blast 10.4.18”

BackBlast #BlackOps #theCounty 9/22/18 Abacus Q

The first day of fall 2018 brought the PAX out for a wonderful beat down in nearly perfect conditions. F3 Louisville’s growth over the last year has been remarkable. Nearly 200 PAX got better today doing something…rucking, pride week, ranger panty rucking (my eyes burn thinking about this) or an Abacus beat down. Maybe notContinueContinue reading “BackBlast #BlackOps #theCounty 9/22/18 Abacus Q”

St Aloys – Rucking Black Ops – Backblast 9.8.18

PAX: Viking, Meter Maid (Q) I had the privilege of taking Viking on his first ruck prior to his football theme VQ at the County. We were able to converse through our track through Pewee Valley. As I have said before, rucking is a great 2F to get to know your other PAX. Be lookingContinueContinue reading “St Aloys – Rucking Black Ops – Backblast 9.8.18”

The Agony Back Blast 8/23/18

Weather clear 56 degrees 96% humidity PAX 16 – Huggies (Q), Momma’s Boy, Cochran, Pork Chop, Valdez, Airplane, Abacus, Forced Close, Wildflower, Matlock, Fergie, Boozer, Gilligan, Steerage, Alexa, Catfish I wanted to create a workout bank to come back to in order for the PAX to track progress.  This was inspired by the Iron PaxContinueContinue reading “The Agony Back Blast 8/23/18”

Pre Blast – The Agony 8/23/18

Inspired by the Iron Pax Challenge, I’m gonna plan some workouts that can be repeated and we can track our progress.  Tomorrow’s workout will involve arms/chest.  It will be given the creative title “Huggies1”. We will be using coupons so bring some gloves.  Every couple months when I Q, we’ll repeat the workout and seeContinueContinue reading “Pre Blast – The Agony 8/23/18”

BackBlast #theFOG BlackOps Q School at #theCounty Abacus Q 8/18/18

Last December Dark Helmet graced F3 Louisville with his presence and pontificated wildly about the proper way to Q a workout, the leadership roles of F3 and life. Since then, our PAX has grown significantly. In fact #thecounty was not even on the radar last December and now the site is drawing 20+ HIMs everyContinueContinue reading “BackBlast #theFOG BlackOps Q School at #theCounty Abacus Q 8/18/18”

PreBlast – #theCounty Q-School BlackOps Abacus Q 8/18/18 0700 (Lead School to follow)

New to F3? Uncertain how to call out exercises? Maybe you’ve been posting for a while, but worried you’ll mess up the workout? Show up Saturday to the County (St. Al’s) as we Go Back to School (Q School) After Q School we will have a high level of Lead School. Lead School will giveContinueContinue reading “PreBlast – #theCounty Q-School BlackOps Abacus Q 8/18/18 0700 (Lead School to follow)”

8/16 Agony Preblast – My VQ at the County

I’m looking forward to my VQ at the County this Thursday.  Pretty sure Airplane wants me to bring a bunch of heavy stuff.  I still may; haven’t figured out the workout yet.  I’m not going to do the Lead School stuff; looks like that’ll happen Saturday.  So Thursday will be a surprise for everyone, IContinueContinue reading “8/16 Agony Preblast – My VQ at the County”

Back Blast The LOCO at the County 7/31/18

It was a dark and stormy night… 12 Pax – Huggies(Q), Abacus, Yogi, Meter maid, Fergie, Valdez, Launch Pad, Airplane, Storm trooper, Star Child, Little Jerry (R), Double Down (R) COP SSH (IC) X 30 Imperial Walkers (IC) X 20 Abe Vigodas (IC) X 15 Thang 8 stations placed around St. Al’s to equal aboutContinueContinue reading “Back Blast The LOCO at the County 7/31/18”

County Back Blast 7/24/18

12 PAX got out to the County and got a little lesson from yours truly.  Back in the day I was recruited by Eastern State University; so I made a call to Coach Winters who brought Darnell Jefferson and Joe Kane.  Fortunately he left Lattimer in the weight room.  But don’t you worry Boozer wasContinueContinue reading “County Back Blast 7/24/18”

Backblast at The County with the Porkchop 7/5/18

The Shovel Flag rolled back into the County at exactly 5:30 without a second to spare.  Immediately launched into an experimental beatdown. After declaring I was clearly not a professional and to modify as needed we started with 30 SSH and did three Sun Salutations to get the body warmed up.  We started into aContinueContinue reading “Backblast at The County with the Porkchop 7/5/18”

BackBlast #theLOCO 7/3/18

Today’s workout was simple, but it was tough and effective. Bean Counter – Visiting PAX Meter Maid Boozer Bulletin – FNG Scratch n Dent Red Card Double Down – R Visiting PAX Viking – FNG Airplane Mama’s Boy Fergie -Visiting PAX Pork Chop – Visiting PAX Ashley Big Bird Valdez Little Jerry – R VisitingContinueContinue reading “BackBlast #theLOCO 7/3/18”

Loco Pre-Blast 6/26/2018

Get ready for some modified Native American runs around St. Als.  Coupons will be used so wear gloves.  It may rain which shouldn’t be a problem. I’d like to take this opportunity to quote an excerpt from the book “Discipline Equals Freedom – Field Manual” by Jocko Willink a retired Navy Seal.  Highly recommended. ThisContinueContinue reading “Loco Pre-Blast 6/26/2018”

Backblast 6/14 #Agony #The County

Well my VQ came and went but not without some bumps.  Epic fail when I left the shovel flag at home…on Flag Day no less…I’m surprised I wasn’t crucified for that one but the PAX were surprisingly gentle.  I was certainly nervous about giving a good workout and I was feeling juiced.   COP -ContinueContinue reading “Backblast 6/14 #Agony #The County”