Category Archives: #Louisville

Tomorrow is the last day most pools are open – come put in some work to make your M or even Wendy Peffercorn steal a glance…. gloves, coupons, and a friend are all welcome tomorrow at The Silo. Promise minimal running and no hills – but a difficult time will be had by all. 0700ContinueContinue reading “PB The Silo @ North Posh”

Good Pain! That was our theme for this workout. 0700 Welcome, disclaimer, and started with some warm-up exercises. Explained that we were going to love our coupons. We did a few more things (heard LePew groan a few times about burpees and mapmakers, but he did them with style). Explained the main thing: 6 Stations-ContinueContinue reading “BB – Nest at The County – Holy Roller Q 9/4/21”

I’ve been subbed in to Q at The Ruiner. Bring the normal stuff and be ready to work. Coupons recommended. SYITG. If you are on the fence, @Russdiculous will not be there. SYITG

Its Friday! The weekend is near, the weather is perfect, and Monday is a Holiday.  YHC was feeling a little sluggish after a night of sleeping with a kid, that sluggishness dissipated quickly as the PAX arrived: Swag, Focker, Shade Tree, Boss Hog(R), Yankovic(R), Ruby(R), Colonel Kink, Honey Do(Q). The weinkie was designed to minimizingContinueContinue reading “BB – 09.03.2021 – Defender at The Patriot”

I think this might be my first Q at the Nest. That said, I learned some new stuff from our Q (Jag) this morning in Arlington, VA. He is a Marine and some of that came out. Tomorrow we will use a couple of those things, move a lot, but not go far. Bring yourContinueContinue reading “PB 9/4/21 The Nest at The County – “Good Pain””

Three HIMs did the work of six. It was Iron-Pax-Challenge morning, so we set some cones down field and cranked the tunes. A bit of SSHs, Grass-Grabbers, M. Phelps, etc…and off to the races. The ‘Merkins and Run segments are self-explanatory, but our little Abyssful slice of Heaven offers the added bonus of a “tilt”.ContinueContinue reading “BB 9.3.21 – Gladiator @ Abyss”

8/31/21 The Loco at the CountyAsian Zing (R)Storm TrooperMeter MaidUndertaker (R)Tammy Faye BakerJerry Maguire (R)Kitty LitterDouble Down (R)Jitterbug (R)Big BirdBrown WaterVikingMud BugHush Puppy (Q) Took this Q last minute as I forgot Harbaugh was out of the gloom for a bit. There was no pre blast, just a slack post. It was 10:30 pm MondayContinueContinue reading “BB 8/31 The Loco at the County – Hush Puppy Q”

Do you desire to be stronger, faster and, all-around better man? Let’s work on that together. Bring a Coupon and running Shoes. SYITG

Bring a coupon, running shoes and a friend. I’ll handle the rest. SYITG!

Forecast show temps around 60 in the morning, that won’t stop us from working up a sweat though. Grab a ruck and head out to Vets, the hardest working AO in the ‘Ville. (How you like them apples, Jewel!?) If you don’t have a ruck, a coupon will work too. Gloves are recommend if that’sContinueContinue reading “PB Chopper @ Vets 08.03.21”

On this date, 9-2-45, 76 years ago, the Japanese signed their unconditional surrender on the USS Missouri, thus ending WWII. General Douglas MacArthur represented the USA as the commanding officer of the Asian theatre. It is a good day to celebrate when our US Soldiers are allowed to fight and win wars. To celebrate weContinueContinue reading “Back Blast, 9-2-21, The Moonshiner at the Boondocks”

Hear ye hear ye! Come one! Come all! Tomorrow will be my first time to visit PLEASANTVILLE (not sure why it capitalizes it, but it must mean it’s important) and it so happens I’ll be the Q as well. So, tomorrow will be special. You’re going to have a nice change of pace and potentiallyContinueContinue reading “PB: 9/3 – TONY MALITO Q @ WISTERIA”

If you haven’t gotten your Week-Zero warm up for Iron Pax Challenge, this is the one. Starting at 0500-hrs, we’ll get you home before the newspaper hits your box and as the dawn and world awakes. We’ll make up for your lack of proper ‘Merkin Form with all run segments being at a “slight grade”.ContinueContinue reading “PB 9.3.21 – Motivator @Abyss – Uncle Sam & Kitty Litter co-Qs”

Week 0- IPAX Merkins and Miles tomorrow at The Garden. Come push yourself to get better. Let’s Go!

It is a celebration workout. Think September 2, 1945. To celebrate, think of your favorite exercises. We will do them all! Well, at a least a bunch of them. Bring a coupon and running shoes.

My last Q at the Mutt was 40 minutes of man-makers. I think that went over well with the mutters. Rinse & repeat? Show up to find out! Gloves and shoes recommended.

Get ready Bayside we have the first taste of IronPax Challenge 2021 (Week 0 does not count) tomorrow morning @ The Big Kapowski 5:30 AM. YHC is the proctor. WO details below including map to add up run distancesCAPOOT WO (https://f3greenwood.com/category/f3gwd/):100 Merkins (a.k.a. – Push-Ups)800 meter Run75 Merkins1,200 meter Run50 Merkins1,600 meter Run25 Merkins2,000 meterContinueContinue reading “9/2/21 PB IPC W0 The Big Kapowski @ Bayside”

The suspense is over. Iron Pax is here! (Woof….) Come out to the County at 5:30am tomorrow for the Week 0 workout. No coupons, but there will be copious amounts of Merkins and Running (about 3.25 miles of running if doing the non-modified version). I will have the workouts (modified and non-modified versions) on theContinueContinue reading “PB 9/2/2021 Iron Pax Week 0 – The Agony at the County”

It was a damp but mild morning…still pretty muggy. I arrived and stepped onto the b-ball court right at 0500. Gathered the PAX (Uncle Sam (R), F-Stop, Kitty Litter, Mr. Hat, Flip Flop (Q)) for COP. We began with SSH-25, Arm Circles into Michael Phelps, Toy Soldiers-10, Grass Grabbers-10, Merkins-10, Downward Dog Stretches, Mtn Climbers-15ContinueContinue reading “BB 9-1-21 The Escalator @ The Abyss”

A few weeks back YHC stumbled into the Vets heavy. The beatdown was challenging and tough despite a slightly lower intensity than running all out. When the opportunity to lead the Foundry presented itself, I jumped at it. This was my first Q at the Foundry and maybe first Foundry workout. 12 PAX turned outContinueContinue reading “BackBlast – 9/1/21 The Foundry – Abacus Q @theCounty”

Join me for the most limited running workout I’ve ever Q’d. Don’t worry we will work plenty hard. No tabata, that might be the most boring workout ever created. Bring a coupon. SYITG!

Weather: 70 degrees, 95% humidity Pax (7): Handbook, Harry Caray, Alfalfa, Russdiculous, McAfee, Sump Pump (R ), Fergie (Q) The PB called this a run smedium, which was a hedge in the event we had lightening and needed to find some cover. As it was, no rain or lightening and it became a run smheavy.ContinueContinue reading “8/31/21 BB: BoW @ the O”

Day four of Q school kicked off at 0530 in The Boondocks @ Peggy Baker Park. Forecast was spot on, weatherman got lucky, very slight breeze just under 73f and a big bright moon for light. To be honest, I failed from the begin on this one, not remembering to announce who I am, BuckshotContinueContinue reading “BB – 08.26.2021 – Honey Do – Q school at the Moonshiner”

I’m going to keep this short a simple. 6 PAX showed up in the extra dark gloom pf Posh. We worked out to a pretty incredible display of heat lightning in the sky. COP – The normal stuff. Thang 1 – Super 21’s1 Merkin and 1 Big Boy, 2 Merkins and 2 Big Boys, 3ContinueContinue reading “BB Squid Q – Incubator @ Posh 08.30.21”

Tomorrow at the O will be a run smedium. No long distances, but we will cover some ground. If it’s only raining, we will likely proceed with Plan A. Plan B – If there is lightening, we will find some cover. Bring a coupon just in case.

I don’t know for sure what we’re doing at Posh tomorrow, but I know you won’t need a coupon for admittance. You’ll probably want your gloves, if your in to that kind of thing. Sweat will be poured and work will be done. You know the place and you know the time, be there. SYITG

Bring a coupon tomorrow and your running shoes. We are going to conquer a ladder workout. Guaranteed to start your Monday right. SYITG! – Minnow

Friday of Q school week is in the books! Started off with the disclaimer and searched for some FNG’s but couldn’t find any. Discussed the 5 core principles of F3. PAX in attendance: Vincent, Tony Malito, Newman, Aerobie, Fertile Myrtle, Bombay, Dry Rub, Stick Up, Huey, Meatball, Bunghole. Started with 2 laps around the circleContinueContinue reading “8/27/21-BB The Chopper-Bunghole”