December Ruck Event Pre-Blast: Remembering Pearl Harbor

December 7, 1941 was a historic date in our country’s history. Next week, on Saturday December 7, 2019, we are planning a ruck to pay tribute to those who served and lost their lives during Pearl Harbor. We look forward to incorporating some historical facts and honoring the fallen along the way. This will beContinue reading “December Ruck Event Pre-Blast: Remembering Pearl Harbor”

BLACK OPS @ 7AM – St. John Center for Homeless Men Merkin Challenege – 11/27

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”

St. John Center for Homeless Men Merkin Challenge Update & BLACK OPS – 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”

St. John Center for Homeless Men Merkin Challenge

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”

BB: 10/10/19 at The O: SUICIDE SQUAD

12 strong showed up on Oct. 10th at the O for a beat down inspired by two fronts.  Gillispie, Star Child, Jitterbug (R), Number2 (R), Tron, Vincent (R), Lobsta, Glen Ross, OJ, Violet, Ice Man (R) and Flo Jo (Q) all came out to join the Suicide Squad. Gear – TTT, nuff said. Thang 1: Continue reading “BB: 10/10/19 at The O: SUICIDE SQUAD”

IPC Week #2 @ The O – Back Blast

It has been a busy morning on Social Media regarding the Iron Pax Challenge. I am truly excited to see more and more Louisville Pax engaging in this competition. Last year was fun, but this year has taken it to a new level. As I prepared my mind for the workout this week I knewContinue reading “IPC Week #2 @ The O – Back Blast”

PreBlast “Back to Q School” Digiorno Q “The O” Temple of Gloom #F3Counts #HC #HL

If you haven’t been to Q School this week, then tomorrow may or may not be the best day to attend. We will do a few things: review the basics of an F3 workout, the core principles and counting IC. All this will be done while building camaraderie amongst leaders. Come join me for anContinue reading “PreBlast “Back to Q School” Digiorno Q “The O” Temple of Gloom #F3Counts #HC #HL”

BB: 8/1/19 at the O – Why FloJo?

(15) Violet, Scuba Steve, Wham!, Vincent, Nugget, Tron, Dunphy, Undertaker (DR), Buschhhhh, Pope, Digiorno, Glen Ross, Trump, Gillispie, and FloJo all got better on Thursday with a good all out workout. Why FloJo?   Well, I was once a runner, and love to work on getting back into it.  So as advertised in the PB, someContinue reading “BB: 8/1/19 at the O – Why FloJo?”

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 echoContinue reading “State of 1st F: F3 Louisville is Thriving”

June 27th BB at the O – If you can dodge a wrench….

23 strong showed up for a one of a kind workout on June 27th at the O.  @Tron, @Dorothy, @Green Wave, @Jeter, @Eggo, @Pixar, @Headboard, @Tammy Faye Baker, @Snowman, @Gepetto, @Fridge, @Plumb Bob, @Scuba Steve, @PED, @Butcher, @Lobsta, @Dixie, @Wham, @Sump Pump, @Pope, @Violet, @Flo Jo, @ReRe (?) all got better as we embarked onContinue reading “June 27th BB at the O – If you can dodge a wrench….”

Backblast: Tron’s 2 Year Anniversary Q

Q: Tron (YHC) PAX: Eggo, PK, Splinter, Pork Chop, Captain InsaneO, Gillispie, Girl Scout (FNG), Face, Jinxie, Headboard, Pope, WHAM!, Butcher, Lobstah, Zartan, Violet, Vincent, Flo Jo, Tammy Faye Baker, Carlose Conditions: Optimal Recently I had been thinking to myself, “You know Tron, I think your two year F3 anniversary is coming up.  You should getContinue reading “Backblast: Tron’s 2 Year Anniversary Q”

BB for BoW at the O 06/18/19 – Moving Meth!

It has been a while since I have Q’d at the O, but it is always nice to come back to where it all started. Especially on a beautiful 71° morning. Oh, and rain. I gave the disclaimer and then we moseyed to the tennis courts. PAX Pope Nugget Zartan Wham! Jeter Tron Violet TammyContinue reading “BB for BoW at the O 06/18/19 – Moving Meth!”

6/12/19 D-Day 75th Anniversary Rucking Challenge Workout Backblast

When I saw this month’s GoRuck challenge I knew this one that I really wanted to do since both of my grandfathers were in the war.  For those not familiar with the Challenge, the goal is to ruck 25, 50, or 75 miles and complete 2, 3, or 4, specific workouts to receive a bronze,Continue reading “6/12/19 D-Day 75th Anniversary Rucking Challenge Workout Backblast”

Murph BB at the O

Pax: Pepperoni, TFB, Tron, Wham!, Diablo, Nomar, Nugget, Chestnut, Viking, Speedbump, Face, OJ, Digiorno, Fridge, Pope, CI Gearlander: Black Hurley swim trunks, gray/black camo Shirt, Feetures socks, NB MR 1400 running shoes, Fred, 20lb Hyperwear weight vest. Conditions: 67*. Humid AF above merkin level. Awesome tunes through the air. Fall Guy approved. If you’re readingContinue reading “Murph BB at the O”

Memorial Murph at the O at 0600 – A CI Motivational

For anyone who’s not done this, here’s your chance. It’s to honor Lieutenant Michael Murphy and all that sacrificed defending our country. And it’s a great test of your fitness and resolve. I hear some of you saying, “But CI, I’m terrible at pull-ups.” To that I say, “you can do 5, right?” You reply,Continue reading “Memorial Murph at the O at 0600 – A CI Motivational”

5/23 Backblast – Modified Dora at the Temple of Gloom

It’s been awhile since I’ve taken the reins on a Q. I forgot how horribly I sleep the night before … I’m currently on coffee number 3 (or maybe 4) as I write this. As I was thinking about what the workout would look like, I knew I wanted to keep it simple, but challenging.Continue reading “5/23 Backblast – Modified Dora at the Temple of Gloom”

5/23 Pre-blast — Gillispie Pool primer/Quarterly Q at the Temple Of Gloom

Just a few days away from all the pool openings across the city. Get in that last Thursday Q at The O to impress all the Wendy Peppercorn’s of the world. Or just come out and see a rare Gillispie Q. Regardless of your motivations, it’ll make you better.

5.16.19 Temple of Gloom | BackBlast

QIC: Scuba Steve 10 Pax: Bojangles*, Wham, Oboe, Pixar, Butcher, FloJo, Pope, Tammy Faye Baker, Violet, Scuba Steve Circled up around the flag… Ain’t nobody tearing an Achilles on my watch! Already broke a heart @f3pope and I couldn’t put someone on the IR list for the A-Olympics, uh uh! Warm up: toe touches, runnersContinue reading “5.16.19 Temple of Gloom | BackBlast”

BackBlast 5/16 Black Ops w/ Uncle Rico @ St Pats

Was a perfect morning for 8 PAX to get better @ St. Pats.  Started off scaring everyone about “The Mountain” but then told them joking we were only going to run up it once.  Even Catfish was glad to hear that.  I challenge all PAX to come check out what St. Pats terrain has toContinue reading “BackBlast 5/16 Black Ops w/ Uncle Rico @ St Pats”

BackBlast – 3/3/19 #F3Runners Abacus

PAX met at The O normal spot (Seneca Park Tennis Courts). Normal disclaimer plus be careful and watch for cars on the run. Assume cars don’t see you b/c the driver probably doesn’t! PAX headed out to the Seneca Park Trails for a 2 miler down the hill / golf course. Then back up theContinue reading “BackBlast – 3/3/19 #F3Runners Abacus”

BackBlast – Bag of Wrenches 2/19/19 Abacus

16 PAX turned out to get better with Abacus in a UvU workout. YHC modified early into the Q and after a quick mosey to the tennis courts PAX knocked down AMRAP merkins for 60 seconds. Turns out the PAX is strong and is in shape according to USA Today. COP for proper warm-up. SSH,Continue reading “BackBlast – Bag of Wrenches 2/19/19 Abacus”

Bag of Wrenches Back Blast (02/12/19)

When the alarm clock went off at 0445 this morning I heard the rain beating against the window and really wanted to turn over and go back to sleep. Truthfully that’s why I signed up to Q: Because I’ve been turning over and going back to sleep too often and it shows in everything IContinue reading “Bag of Wrenches Back Blast (02/12/19)”

BackBlast 2/5/19–Bobby Brown’s Bday Celebration–The O Bag of Wrenches

February 5th was a big day as we worked out to celebrate Bobby Brown’s & Hank Aaron’s Bday as well as National Weather Man’s Day. Scuba Steve and FloJo did a lap around The O prior to the workout! Well done! PAX: Tammy Faye (Q), Vincent (R), Violet, Gillespie, FloJo, HotWheels, Scuba Steve, Jo AnnContinue reading “BackBlast 2/5/19–Bobby Brown’s Bday Celebration–The O Bag of Wrenches”

BackBlast – 2/2/19 BlackOps #F3Runners Abacus Q

Running is my favorite exercise! I love the feeling of the body warming up and coming to life. The act of running is a steady state of mental focus and movement. Nothing is better for getting lost deep in the thoughts of your mind. Often during running I find myself thinking of absolutely nothing whileContinue reading “BackBlast – 2/2/19 BlackOps #F3Runners Abacus Q”

PreBlast: February 5, The O Bag of Wrenches

February 5 is the day of all days for in 1969 the one and only Bobby Brown, also known as “Triple B,” was born and the world has not been the same since. We will spend some time doing some F3 moves inspired by Bobby’s greatest hits to celebrate his birthday. No actual music…just F3Continue reading “PreBlast: February 5, The O Bag of Wrenches”