Come on out to the Patriot tomorrow to get your Friday off to a great start. No hill running this time or need for coupons. We will spend most of our time in the city square. Moderate amount of running. SYITG, Backflop Q
Come out to the Garden tomorrow and be ready to work. Earn those happy hour libations first thing in the morning. We will be using the campus – coupons on site, hills, stairs, flats and whatever else we can throw in the pot. Should be a good combination of cardio and heavy. Your heart rateContinue reading “Pre Blast – Edward Scissorhands- The Baptizer at The Garden – 01/21/2022”
Leading into last night, I thought we would have had snowmageddon. It would be another opportunity to use my 4WD, but alas the weather people got it all wrong. No snow in sight. The only thing that got right was the bitter cold. It was a cold 21 degrees with a cross wind that cutContinue reading “BB- The Moonshiner at the Boondocks- 1/20/22- Meter Maid Q”
F-Stop couponless workout will warm up the County very quickly!! Come out and see what’s up!!
Since the beginning of December the HIM that run The Patriot have been growing substantially and have been HL machines! 11 FNGs in total would find their new identities. I wanted to take this opportunity to welcome these new future HIM who’ve been coming out and who are now a part of our F3 Nation.Continue reading “1.19.2022 Back Blast: Black Ops @The Patriot”
Rough weather makes for some of the most memorable F3 workouts. I will be bring some toys with me but bring a coupon just to be safe. Dress warmly and wear gloves! -Meter Maid
PAX 14: Wham-O (R), Fridge, Tiger, Fall Guy (R), Backdraft, Stick Up, Frosty, Peeping Tom, Splinter, Wham!, Larry Flynt, Fergie, Glen Ross, Old Bay (Q) Conditions: Cold-ish but dry. Some lingering ice on the mean streets near Holy Trinity COP: SSH, Merks, CopperHead Squats, Dog, Stuff and Things Thang#1: Ladder. A lap around HT isContinue reading “01/18/22 Rooster BackBlast w Old Bay”
Heard an asteroid pass close to Earth, only 1 million miles away. To celebrate we will pretend our coupons are asteroids’ and put in some work that is out of this world. Meet me at the playground.
Wanna hear a secret? You have to come to The Abyss at 0530 to hear it. Bring a coupon. SYITG!
The Mutt has some of the most fantastical mumble chatter in all of the land. How we were able to get 400 merkins knocked out in 44 minutes during my visit last week I’ll never know except to say that Fridge knows how to wrangle his men and scratch his head while rubbing his belly.Continue reading “1.19.22 Pre Blast: Black Ops @ The Patriot-BigBird Q”
Come out tomorrow and help me celebrate my 43rd birthday. There will be no birthday theme, just some good old fashion suck. Coupons, running shoes, and a friend are all required. SYITG – Jewel
Conditions 21 degrees ice everywhere PAX: Handbook, Sump Pump (R), Russdiculous, Flo Jo, Harry Carey, OJ- Q Toured beautiful Cherokee Gardens to break from the O norm. COP – 100 SSHs IC ☺️ 11’s at Danes Hall Dr. Merkins and Jump Squats Dips, Derkins, Squats, Merkins, Freddy Mercury’s, more Merkins, All you Gots, Flutters, etcContinue reading “1/18 – Backblast The O #bagofwrenches #ToursOfCherokeeGardens5k”
Always a great day when I get to hang out with the PAX of Bayside. If you’ve never made it out there, you really should – while it may seem like a far way away, it’s really not as fart as you think. Take advantage of the kids on NTI this week and just doContinue reading “Backblast – The Max at Bayside – 01/18/2022”
Someone signed me up to Q tomorrow at the hardest working 44 minute workout in all the land. The Glorious Mutt at Holy Trinity. I have no idea yet what we will do, but it will likely involve running, coupons, and keeping my baby hands dry. If the Parlay Pals get the W for theContinue reading “Old Bay back at Le Mutt – 18JAN 2022”
Come out to the Garden at 0530, and we’ll keep moving and keep warm. Coupons will be used Bring a friend and a good attitude! We will celebrate Betty White’s 100th birthday!!
Come out tomorrow when we will let the wheel determine our 3 minute Tabata intervals. Expect to get your heart rate up and use lots of different muscle groups. NO coupons needed. SYITG
Looking forward to my quarterly visit to Bayside tomorrow. Still not sure exactly what the weinke will be, but, bring coupons just in case. We may just end up plowing the parking lot for the great folks at Martha Layne Collins High School. So, be prepared for anything. Jolly Rancher out!
Before the workout, I had to go get my passport renewed to make sure I’d be able to clear customs to get inside of the Watterson Expressway. It was great getting out to where this thing all started – and it always is a good time. And, January 15, 2022 was no different. It allContinue reading “Back Blast – The Ruiner at The O – 01/15/2022”
Disclaimer was given and confirmed….thank goodness as we absolutely needed it this morning at The Patriot. I had a pretty good plan…touring around the area to log some miles and exercises while staying in a group. The ice and snow, along with some questionable decision-making on my part, led to some serious adventure. Here areContinue reading “Back-Blast Monday 01-17-2022 – The Minutemen @ The Patriot”
This morning was windy, cold, and a little icy. It was glorious. It was the things legendary workouts are made of. I arrived first, and started sweating immediately. See, I never said I got there real early. Where was everyone? Will this be my first solo Q? Moments later Jolly Rancher and Glowsticks pulled in,Continue reading “Backblast – 1.17.2022 – Motivator @ The Abyss – Captain Crunchberry Q”
Friday I brought a bunch of arm exercises to The Abyss. Tomorrow we will do some more arms stuff, but we will use body weight to get it done. We will do some short distance running, and then move on to the motivation! No coupons needed.
I am pumped up to Q the hottest spot in F3 Louisville – The Patriot. Come see what the Lagrange boys have going on Monday morning. No coupons needed as we will be touring around to see many of the sights that The Patriot has to offer. Likely will include heartbreak hill once or twice.Continue reading “Pre-Blast Monday 01-17-2022 – The Minutemen @ The Patriot”
I’ve got a doozy planned for us on Monday at North Posh to kick off our week. All I can says is Ladders, Ladders, Ladders. Come out for some reflection and inspiration as we recognize MLK day. Bring your coupons and be ready to work! Grab a neighbor and drag him along if you can.Continue reading “Pre Blast – Edward Scissorhands- North Posh – 01/17/2022”
Had to go find my passport so that I can make it inside of the Watterson Expressway for my visit to The O tomorrow. Looks like we’re in for great January weather and I know there’s a pre-ruck going on at 5:45am, too. YOU WILL NEED A COUPON, RUCK, OR SANDBAG. Otherwise, be prepared forContinue reading “Pre-Blast – Jolly Rancher Q – The Ruiner at The O – 01/15/2022”
It’s tomorrow-1/15/22. We will do 11s or a ladder or a billy Madison or Dora. Bring a coupon. SYITG Pelican
On a chilly Friday at The Abyss, 5 PAX built a pyramid. I arrive a few minutes early to lay out the stations. At 0530 I was ready to go, but Flip Flop and Uncle Sam wasn’t there yet. We didn’t wait for them. Kitty Litter advised that Flip Flop is 50/50 on Fridays, notContinue reading “Backblast – Gladiator @ The Abyss – Captain Crunchberry Q”
There is a rumor about the Garden having some decent hills on site. I do not think they compare to the hills found at Posh, but they still may come into play tomorrow. There is also a nice area that can be used with four corners since, this has been requested, or at least askedContinue reading “1.14.22 Pre Blast – Baptizer at the Garden”
I’ve been on vacation for a week. Gluttony abound. Gonna work off a BUNCH of that tomorrow. Be ready to start right at 0530. Stretch early. Bring a coupon and a buddy! SYITG- Jewel
Had a six-pax (plus one Q) show up. Also a few F3 runners who show up…then gone like the wind. Opening disclosures and off to mosey for a “County-Tour” warm up. Along the way, we made pit-stops for COP (SSH, Grass-grabbers), 10 BOYOS, Turkish Get-Ups, Copperhead Squats, Dips, ‘Merkins, and some other stuff. Main Thang:Continue reading “BB – 01.13.22 – Agony @ County – Kitty Litter Q”
For those that plan out their posts, and hoped to see Dauber tomorrow, I’m sorry. There has been a change of plans, and instead you get me. Again, sorry. The weinke is still being chiseled down, but I’m sure to come up with something clearly defined, concise, and effective.