It all started with a wet and cold greeting for everyone at the basketball goals. This is where I did my intro and disclaimer. Mosey around the parking lot to the area of Thang 1 for COP. Temp was 31 degrees and just between rain/snow showers. 21 PAX: Kimble, Fungi, Pelican, Cratchit, Uncle Sam (R),Continue reading “Back Blast for 17-Dec-2019 the Loco at the County w/Flip Flop VQ.”
I was really looking forward to coming out for my first Q at the County and leading the PAX. They did not let me down! Great AO under fantastic leadership and PAX of true HIM’s. Thank you County boys for having me! Since Crock Pot was the site Q whom got me on this, IContinue reading “12.10.19 Back Blast – Loco @ The County”
Super pumped for my first Q at the Loco. Going to bring some Bayside flavor to the County boys! You will want your gloves. Probably not for coupons. We will work together as a group. We will do some ratio routines along with some partner work. We will also pay Mary a visit. Because weContinue reading “12.10.19 Preblast- Loco @ The County”
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”
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”
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”
PAX: 15 Brown Water Scratch-N-Dent My Pleasure Red Card Valdez Wildflower Flip Flop Peach Gisele Pelican Uncle Sam (R) Gilligan Pew Pew Crock Pot Jerry MaGuire (R) (VQ) Weather: 35 deg F, a little damp everywhere. Disclaimer/FNG YHC is not a professional, nor has he received any certification or training. Everything Q says is merelyContinue reading “Back Blast 19-Nov-2019 the Loco at the County 05:30 Jerry MaGuire VQ”
Come join yours truly in the gloom tomorrow at The County. Promise no roundhouse kicks but you never know about Bolivarian ball busters.
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”
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”
No coupons but you may want gloves and a headlamp for the Mt. Mercy 1/2 Mile. 5:30 SYITG!
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”
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”
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,Continue reading “Back 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 ofContinue reading “Pre Blast “Back to Q School” 6-Aug-2019 Tuesday #Loco at #theCounty 0530 Crock Pot Q”
We will run 5 miles on the road. Wear reflective gear. We need hold appx 8.5 to 9 minute pace.
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,Continue reading “7/2/2019 Bulletin Q – Postversary at the LOCO”
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 topContinue reading “BackBlast – BlackOps #RunOps @theCounty Abacus Q 7/2/19”
Really my first post was on 7/3, so I will be Qing the Heavy at the Foundry on Wednesday as well. Be ready to move around on Tuesday. We will be taking a tour around campus and we will definitely hit the playground for pullups and merkins. Let’s get better together tomorrow morning. – Bulletin
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.Continue reading “BackBlast – #theLoco Abacus Q 6/25/19”
YHC did this work last week at the beach so we will relive it as a group and get better. #SYITG
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, DutchContinue reading “6-11-2019 Backblast Bulletin Q at The Loco”
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
With Memorial Day just around the corner the PAX decided it was time to work on our dadbods with a little curls for the girls and tris for the guys. Don’t worry though it was a full body beatdown by the end and of course finished off with Pickle Pounders. 8 Pax – Uncle RicoContinue reading “BackBlast 5/22 @ The Bridge w/ Uncle Rico”
Weather: 55 deg F, clear, dry. Perfect for race day. PAX: 27 (!) Fungi Pew Pew Huggies Double Down (R) FNG – Speed Bump (Welcome!) Viking Little Jerry (R) Mudbug Jolly Rancher Big Bird Cochran Gilligan Abacus Storm Trooper Le Pew Bulletin (R) Alexa Giselle Amelia Mama’s Boy Jerry Maguire Scratch N Dent Ashley NiceContinue reading “Back Blast: 7-May-2019 Tuesday #Loco at #theCounty 0530 Crock Pot Q”
Coach Crock Pot is running AOlympics practice at the Loco. You better lace up your PF Flyers. Just like Benny on the Sandlot, I expect you to run faster and jump higher… or you’ll get eaten by the beast. No coupons.
Chain Gang: A group of prisoners chained together to perform menial or physically challenging work as a form of punishment fun. Source: Wikipedia (modified by YHC). Tuesday’s Loco at the County will feature punishment in close quarters. In order to keep the theme, the coupon work will be difficult and depressing. We may even keep the ballContinue reading “Pre Blast 16-Apr-2019 Tuesday #theLoco at #theCounty 0530 Crock Pot Q”
“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 workoutsContinue reading “2/19 County Backblast – Alexa gave ’em Jelly Legs”
It’s Leg Day at The County. That’s all you need to know Get up. Get out. Get Better. SYITG