Category Archives: #Louisville

The word on the street is tomorrow we make the Patriot an official AO! Come on out to help us cut the ribbon. This will be a tough one, but we don’t get up on Monday or ANYDAY for easy. Bring your coupon and and get ready for some LOCO….Ándale, Ándale, ÁNDAALEE!! SYITG – WILDflower

The Abyss…tomorrow morning @ 0500. Long Run Park b-ball court. Coupon, gloves, shoes for a full body workout. The gloom is waiting and we will be there first!

Charolais, Shuttlecock and Slide Rule joined YHC for a handful of nuclear tests spaced out all over the campus. We started off with a mosey to the unlit parking lot by the baseball field. We got warmed up with Toddler Squats, SSH, Downward Dog ‘n’ Stuff, Toy Soldiers and Imperial Walkers. Next, I explained theContinue reading “Squid Q – BO @ Bayside 04.17.21”

Number 2, Drysdale and Jitterbug joined YHC for a boulder shoulder beatdown. We stretched, moseyed to the rock bridge and found a couple rocks to hold for the rest of the morning. I set a Tabata timer for the following exercises (4 rounds 25 seconds each, move on to the next exercise). American Hammer SetContinue reading “Squid Q – The Fog @ Posh 04.10.21”

PAX-Violet, Nan More, Aerobie (R), Vincent (R), Handbook, Backdraft, Alfalfa, Diablo, Stick Up, Harry Carary, Tammy Faye Baker, Handbook, Meatball (Q) Shamefully, this was my first Q outside the 40299 and I was a little nervous about it but my years of dealing with the Vet PAX had hardened my soul. Thang 1- We didContinue reading “BB 4/17/21 Meatball Q @ The O”

I’m ashamed to say this is my first Q outside of The Vet so come out and yell at me for that. Bring a coupon, gloves and some off-road shoes as we may visit the Half-Pipe! SYITG.

Thinking that I surprised some with the “no Nuclear Manmaker” promise. We did do some other fun stuff. Yep, we started together and ended together with: Boss Hog, Flex Seal, Yankovic, Cochran, Honey Do, Abacus, Bulletin, Wildflower, Captain Crunchberry, Holy Roller (Q) Disclaimers and a quick warm up with 30 mountain climbers, Captain Crunchberry madeContinue reading “Back Blast 4/15/2021 Holy Roller Q The Moonshiner @ The Boondocks”

Come on out for Thunder over The County in the morning… I’m excited to pony up for my 1st Q at the Nest. Fireworks kick off at 0700. Bring a coupon, expect some moderate running. SYTIG – Honey Do Optional – 3mile run meet at 0620

Come out early morn for a rise and shine with Backflop. We will be working with coupons for the first half and running the second half. Let’s start our Friday out right. SYITG – Backflop

11 fine HIMs came out in the misty morning for a nice, little heavy beatdown. I love the HEAVY as it is great change-up into a more strengthening sort of session with a touch of cardio. We started out with the usual disclaimers, did a head-count, and got into COP which included the following: Side-straddleContinue reading “Back-blast 4-14-2021 DeVitto Q at the Foundry”

Come on out tomorrow for a DORA that Holy Roller will be proud of. Bring a coupon and a partner (don’t worry I will assign one if you don’t bring one). There won’t be much running but heart rate will stay up. SYITG Pelican

Come on out to the Boondocks in the morning for a full body workout. We will move, and get this – YES Coupons. There will be no nuclear manmakers though. We will be doing what I call a Spartan workout. If you like to run a little, come on out. If you like to doContinue reading “Pre-Blast 4/15/2021 The Moonshiner @ The Boondocks”

QIC: Wham! 11 PAX: ; Russdiculous; Sump Pump; Sweat Shop; Harry Carey; Gringo; Handbook; Violet; Fergie; Tron; Tammy Faye Baker; Wham! COPMoseyed to Wham! Island and circled up for the following: – 20 SSHs in 4 Count Cadence– 15 Grass Grabbers in 4 Count Cadence– 10 Imperial Squat Walkers in 4 Count Cadence– 10 Merkins inContinue reading “4.13.21 BoW Backblast”

HIM’s, it’s you against you with some TLC on tap! Coupons, gloves, & a Sad Clown a must…SYITG

Come out tomorrow for a full body, strengthening session with limited running. If you have been having some joint pain, then this one will grease up those joints. Bring a coupon and gloves and an FNG or 2. We will work everything and will move for 45 minutes! Lots of different exercises tomorrow, some newContinue reading “Pre-Blast 4-14-21 for The Foundry at The County”

Weather: 60’s, wet, slight drizzle pulling up to the AO but never really rained PAX: Motorboat, Jitterbug (R), Handbook, Number 2 (R), Tron, Gringo, Klopek, McAfee, Violet, Cousin Eddie Q: Stick Up COP: Mosey around from the start (keeping the courts to the right) and finished up on the tennis court closest to the flag.Continue reading “4.08.21 Back Blast – ToG at the O”

Definitely an upgrade. 19 fellow PAX checked the pre-blast, noticed a switch of Qs at the Loco, and showed up in force to The County this morning.  I picked out a playlist specifically with no Taylor, no Katy, no Miley, and no Brittney.  Still no Pelican at the Loco tho (no worries however, he wasContinue reading “Back-Blast Tuesday 04-13-2021 – The Loco @ The County”

0500!!!! Bring a coupon, and think about who your partner will be because a Dora is in store for those of us getting up at 0500 to get after it. Giddy up!

TLDR (stolen from Capn Crunchberry)- Bernie up the HSS. Indian Run along perimeter of campus. HILL REPEATS w/ curls to press, split leg squats 10, 12, 14, 16, 18, and 20 reps of each. That’s 12 trips up the hill. The text to the Garden thread from Catfish… “In case y’all were wandering, Jewel delivered…Jesus”Continue reading “BB – Cliffs at The Garden – 4.13.21 w/ Jewel”

PAX- Glen Ross, Soft Top, Deuce, Buschhh, BallBoy, Fridge, Windshield, Tiger, Eto, Ronnie Beaver, PalmOlive, Frosty, Peeping Tom, WhamO (R), Goodman, Fruity Pebbles, Larry Flynt (Q) -COP – As I rolled up at 5:29 the PAX were ready to roll and Tiger even beat me there… so disclaimers were given and we moseyed around theContinue reading “BB – The Rooster @ Le Mutt – 4/13/21”

Even though the O is my original F3 stomping grounds, it’s been a long while since I’ve posted or Q’d there and so I want to get out and explore the grounds tomorrow, including a trip to Wham! Island. Bring your running shoes and head lamp/reflective gear if you have it. Gloves would also beContinue reading “4/13/21 Bag of Wrenches Pre-Blast”

A little change of plans at The County tomorrow as I picked up the Loco Q from Pelican. Some may call that an upgrade (I’ll certainly call it an upgrade). Bring a coupon and be ready for a lot of running and high tempo workout. SYITG.-Dauber

Coupons. Running Shoes. Come get some. SYITG – Jewel

A beautiful morning greeted us at Bayside. It was a late arriving PAX so we basically hopped out of the car and got started. We had one FNG to tag along today so we made sure to spend some extra time explaining all of our shenanigans. We started with a quick mosey to grap couponsContinue reading “BackBlast: Bayside BO 4/10/21”

For those that don’t like long Backblast: We did stuff, we got better. These PAX were in attendance: Pelican, Flip Flop, Uncle Sam, Mr. Hat, Tidwell, Kitty Litter, and Captain Crunchberry (QIC). For those along for the ride, here is the Paul Harvey version… (You know, the rest of the story…) Hello F3 Louisville, standContinue reading “Backblast – The Motivator – Captain Crunchberry Q – 4.12.2021”

Bringin’ a little TLC to The Patriot in the a.m. Aww Yeah! Coupon, gloves, & a Sad Clown…bring’em! SYITG

0500, Monday. Nothing about that is something to look forward to. But, the thought of spending a little time with your fellow F3 Brothers, and leaving 45 minutes better than you were when you arrived, is a great start to the week. Come join me, leave the baggage (and coupon) at home. At The Abyss,Continue reading “Preblast – 4.12.2021 – The Motivator – Captain Crunchberry Q”

Six HIMs conquered the Gladiator: Abacus, Flip Flop, Kitty Litter, Uncle Sam (R), Squid, & Mr. Hat (Q). We started with the Slaughter Starter, which if you’ve browsed the Exicon, is 20 BOYOS. Abacus thought we would do 9 BOYOS, like that one time a few weeks ago when Harbaugh tried to make fun ofContinue reading “Gladiator BB 4.9.2021”