Pumped to Q tomorrow at south Posh! We will be doing partner work with and without coupons. Coupons will be the lightweight. We will then reverse to test your muscle stamina with no weight as we hold on until the music stops. Choose your partner wisely. Be ready for a burn! We will get better […]
This is quite a late back blast for me, and for which I am sorry. It has been a busy time of year for me and I wanted to give this back blast the proper time and attention it deserves. After several days of putting it off, I felt like I needed to say something […]
It is crazy how much F3 (3 AO’s) and myself have grown over the last 2 years. F3 has challenged me physically, mentally, and spiritually and made me a better father, husband, and friend. Still remember the conversation I had with StarChild and him not accepting my excuse. I challenge all PAX to push the person […]
As we wind down the week and finish up what I believe to be a successful Q School, we had one final workout at the Poshlands on Saturday. With many of the PAX having already been to another workout earlier in the week I wanted to show some variations of exercises and how to incorporate […]
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 echo […]
Come join me in The Garden as we adventure the HILLS. It is going to fun.
Great to be back out at the Posh and more importantly take the PAX out for a beat down and show them what Uncle Rico is all about. Told them early on they are in good hands. Apologize for no preblast but didn’t want to let the Pax know what they were going to be […]
For this Q, I wanted to give the PAX a well-rounded workout. Trying to find a good mix of upper, lower, abs, and cardio. Sounds like its time for a trip to the honey hole! Conditions: ideal. 70*, clear, light breeze. PAX (16): Big Bird, Dorothy, Abacus, Lady Bird (R), Glaucoma, Sadie, Woo, Bob Ross, […]
Special shout out to Sadie for inviting me to come up and see what Bayside has to offer. Was going in a little blind as it was my first visit but will definitely be back. Bayside has a lot to offer. May not have been any mountains but I was eyeing those sleds on the […]
Come join me at Bayside in the gloom. Needless to say I feel like Jessie Spano and hope Kelly Kapowski makes a visit.
ACCORDING TO A DEPARTMENT OF VETERANS AFFAIRS STUDY EACH DAY OVER 20 VETERANS TAKE THEIR OWN LIVES. IT TAKES A COMMUNITY TO HEAL A WARRIOR™. You can donate here. Meet me ITG where we will get better while remembering those who sacrificed for our freedom. The workout is simple: Run 1 mile 11 Merkins on […]
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 Rico […]
Come join me in the gloom for a nice little beat down. Promise to take us on a tour of the Bridge. #Curlsforthegirls #trisfortheguys
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 to […]
Weather – sunny and perfect 55 degrees 81% humidity Pax 9 – Huggies (Q), Gypsy, Iceman (R), Lady Bird (R), Wapner, Mr. Kotter, Drysdale, PK, Nino I love the north posh. I was stoked to get to Q here on a Saturday with some daylight, as there was a 5K race going on at our […]
Get ready to enjoy the beauty that Pleasantville offers with yours truly.
I have planned out a BSB workout and I don’t mean Backstreet Boys. You will have to come tomorrow if you want to see it. I would bring some gloves. SYITG! -Meter Maid
With it being Draft Day and me waiting to hear my name get called tonight I thought it was best to take the PAX on a trip down memory lane where it all started. Q- Uncle Rico Pax – LadyBird (R), SweetTart, Catfish, Drumroll, Jitterbug (R), Nino, and Nice and Slow Disclaimer 20 – SSH […]
Come join the fun as yours truly takes you back to his old stomping grounds and relive the 1997 TOY BOWL CHAMPIONSHIP in all its glory as I push for one last workout before I get THE CALL from my agent on draft day.
Thanks to all the men who posted on 3/11 at the Poshlands. Ladybird was honored to be your Q… @PewPew, @Retainer, @Bob Ross, @Dynomite, @ Deep Dish, @Maxi, @Deep Dish, @Gypsy all men survived!
I didn’t realize what the weather was going to be like this morning until after I read OJ’s pre-blast and took a look at the weather channel. Once I realized that it was going to be pretty gnarly weather conditions I had to scrap my whole workout. I wanted to keep us moving and not […]
We will be taking another trip to St. Patrick’s this week. Last week we saw the site and it can deliver quite a beating. I am looking forward to exploring some more obstacles and bringing something new to the gloom. SYITG
All men of F3 are cordially invited to my V-Q at the Poshlands this Wednesday. For those who know me (Ladybird), you know that I am not a runner, as a matter of fact, I am not sure that I could outrun a Ladybug. Sloth would have been a more appropriate F3 name. Here are […]
This Saturday started off a little earlier than normal. With the Star Course closing in, several of us wanted to get some miles in prior to starting the day. At 0400, I met up with Alexa at the O Posh, and we planned to meet up with others who were starting at North Posh. We […]
Will there be snow, will there be ice, who knows? Either way you will get SMURPHED! Come out and join me! SYITG
Alexa: what did you do this morning? OK! Here’s what happened: Pax: Deep Dish, Jolly Rancher, Alexa (Q is there a Q on a Black Ops Ruck? Although the weather the day before was sunny and in high 50’s, the temperature dropped quite a few degrees overnight. It was a little on the cool side […]
PAX: @PewPew (Q), @DeepDish, @Mr.Kotter, @ScubaSteve, @LadyBird (R), @SweetTart, @Maxi, @Viking. Realizing I failed to post this BB in timely fashion, here’s the Exec Summary: Disclaimer given, then quick mosey to parking lot for warm up. I don’t remember what we did, but I’m guessing some of it was in cadence, and all of it […]
Enjoy the Awards but don’t stay out too late partying (@Alexa and @ Mama’s Boy), and make sure you don’t fartsack (@Kilo). I am looking forward to leading this Q. No coupons required. We will do lots of running, moving, and getting better. I have a few exercise planned coming of the depths of the […]
PAX – Catfish with Little Jerry at the Q Conditions – Look out the window. Cold. Snow. Ice. We could tell how fast the temperature dropped last night by the ice under the snow. Fortunately, with the cold, it was not slushy and our feet generally stayed dry. 10 meandering slow miles. Had the park […]
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 the […]