Category Archives: #Louisville

Come out to the Foundry tomorrow with some #HEAVY ideas. I will have a white board, speaker, and the battle ropes. Bring your coupons and a friend. SYITG – Brown Water

It was a beautiful morning, and I came to the Boondocks equipped with my handy D20. We counted off and then I rolled the die to find out who would get to take the lead on the workout. Lucky me? More like, lucky them! PAX: Le PewBulletin (R)SkullHoly Roller (R)SwagFlex SealYankovich (R)Virginia SlimsDevittoHoney DoBoss HogContinueContinue reading “Backblast from 7/27 Planetarium @Boondocks;”

Nino had something come up and I hadn’t Q’d in while so I jumped at the opportunity to cover for him when asked. I wanted to keep the workout simple but effective. I also wanted to give the PAX an opportunity to focus on form instead rep count. We ran a Dora set on theContinueContinue reading “Back-Blast – The Cliffs @ The Garden – 7.20.21”

Random Q week is upon us! Come out to where it all started – The O!. We have hills, we have tennis courts, we have half-pipes, we have it all! Yours truly will be leading COP before passing the torch. Bring your coupons, a workout plan, and a willingness to work. SYITG! – Russ

Random Q day at The Garden. Coupons are on site, hills, stairs and a great campus for you to deliver a great Q! Bring a Q in your mind in case you are the Chosen One. Looking forward to seeing you tomorrow. SYITG

Summer is in full swing which means it’s time for random Q week in Louisville F3. All PAX are welcome, no need for any past Qing experience! We will randomly choose our Q from the PAX in attendance with a drawing. Random Q week is a great opportunity to get out and support your F3ContinueContinue reading “PB 7/27/21 The Loco at the County – Random Q”

Random Q is underway and to the misfortune of the Pax of the Incubator….I got the Q. I honestly was planning on skipping this morning until Buzzsaw hit me up last night, so it is his fault! The result, a series of bad ideas…. PAX: Jewel, Jitterbug (R), Buzzsaw, Schotzie, Fertile Myrtle, Dynomite! (Q) COPContinueContinue reading “BB 7.26.21 The Incubator @ Poshland”

Random Q tomorrow. Bring a coupon and some ideas. You got all sorts of available location to prepare an epic beat down!

Start your week off @ North Posh with random Q week. Bring a possible workout idea and a great attitude!

The weather was perfect. The moon was full. A great morning at Bayside was on the horizon. PAX: Charolais (R); Borland (R), Mr. Mom, Birdie. Harbaugh (Q) Welcome, disclaimer, COP: Side Straddle Hops, Abe Vigodas, Grassgrabbers, Downward Dog, Michael Phelps, Kendra Newmans. The Main Thang: Island Hopping 6 “Islands” with 2 exercises at each. 25ContinueContinue reading “7.24.21: Bayside BO: Harbaugh Q: Backblast”

Random: proceeding, made, or occurring without definite aim, reason, or pattern: Time to switch it up a little… have a little fun ITG. Next week is Random Q week. The Details: – No pre-determined Q. All site Qs will show up with dice or an app that will allow them to randomly select a number.ContinueContinue reading “RANDOM Q WEEK 7/26-7/31- ALL AO’s”

14 PAX showed up to see what hand they’d be dealt. We started with a lap around the loop and ended on the amphitheater stage. WORSSHToy SoldiersHillbilly WalkersDDKendra Newmans ThangFind a partnerEach PAX draw two cards from F3 Beatdown DeckPlay two rounds of War and perform the exercisesBox jump all the way to the topContinueContinue reading “BB – Squid Q – Wisteria @ Pleasantville”

This one is a bit overdue so I’ll keep it simple.4 PAX showed up to celebrate my 41st trip around the sun. More importantly, we also commemorated a PAX’s father. Brut, of F3 Greensboro wrote the second half of this weinke in honor of his dad who passed away recently. He posted it on TwitterContinueContinue reading “Squid Q – Baptizer @ The Garden 07.16.21”

Saturday is sure to be a great day for two organizations in Louisville that push this community to grow better men. In what is to my knowledge the first of its kind, we’re having a convergence style workout that brings together F3Louisville and Black Men Running, or BMR. BMR is a group that focuses onContinueContinue reading “Pre-Blast – BMR + F3 Convergence – 07/24/2021 @ Big Four Bridge”

Come out to the Abyss and see what I dreamt up. We will work the whole body and get a mile or two in as well. SYITG, Backflop Q

7 looked in the Mirror at the Moonshiner and pushed up the hill. We did all these with and without coupons with a run between each. Manmakers/burpees, Lunges, Big Boys, Derkins/Merkins, Flutter Kicks, Calf Raises, LBC’s, and Squats. Lambeau Refi Honey Do Flexseal Boss Hog (R) Virginia Slim Yankovic (R) – Q

Head to the most pleasant AO in the ‘Ville for a full deck of fun. No coupons needed for admittance. SYITG

We’re going to do some hills, some coupons, some PT without coupons, and have the normal amount of fun encouraging each other to get better. Bring your running shoes and your coupon.

My first F3 WO in 3 weeks. I missed my PAX! Come one, come all…just come ready to work….I’ve got some garbage to shed. Bring a coupon AND a ruck if you’d like. SYITG WILDflower

Weather: 66. Cool, slight humidity, slight breeze out of the west. Nice. PAX: Porkchop, Harry Caray, OJ, Swatch, McAfee, Tron, Handbook, Fergie Q: Stick Up Disclaimer was giver at exactly 0530. Verbal confirmation of understands was granted, we grabbed the coupons and headed to the tennis courts for COP. COP: SSH, Grass Gabbers, Toy Soldiers,ContinueContinue reading “7.20.21 Back Blast – BoW at The O”

Lets see what we can get accomplished in the morning. Bring your favorite coupon. SYITG! -Stick Up

In a last second change of events, I have taken the Q tomorrow at the Garden. We will do a Dora set on the back hill and I promise you a good full body beatdown. All PAX will need their own coupon. We have them in stock on-site. I dug into the vault for theContinueContinue reading “Pre-Blast – The Cliffs @ The Garden – Catfish Q – 7.20.21”

Will keep this short and sweet…bring a coupon and a friend. Gloves if you are in to those, too. Looking forward to it! SYITG! Jolly Rancher out!

I’m bringing the lighted runway ladder weinke to Bayside tomorrow morn. It was my second Q ever when I debuted it over 2 years ago. Bring a coupon and get ready for a good ole time. Backflop Q

I hit the light at US60 (Shelbyville Rd) next to Double Down, which isn’t out of the norm on a Monday or Wednesday. But I knew it would be a good day when he passed the entrance to Posh and followed YHC to North! I then quickly realized I forgot my sandbag *insert angry faceContinueContinue reading “BB – 7.19.21 @ North Posh w/ Jewel”

A lively-five Pax showed up at dawn to get stronger today. We started off with some warm-up balancing work, taken straight from the Yoga playbook. Then to inspire all the weekend water to exit our bodies, we jumped right into Thang Uno: 10 Burpees, 15 Coupon Squats, 20 ‘Merkins, 25 Overhead Press (alt. with Skull-Crushers),ContinueContinue reading “Backblast – 7.19.21. Motivator @ The Abyss – Kitty Litter Q”

We did a ladder that eventually equaled 100 burpees, lunges, Big Boys, merkins, flutter kicks, calf raises, plank jack, Bobby Hurlies, LBC’s, and Squats. Some laps around the courthouse rounded things out. We spread plenty of sweat around the sidewalk! The PAX present included: Ruby Holy Roller Boss Hog Asian Zing Focker Shade Tree SwagContinueContinue reading “Backblast: 7.19.21, Minuteman @ The Patriot, Yankovic – Q”

We’re doing a big ladder, no coupon, some running, and a lot of sweat. The workout is designed to be friendly to Holy Roller’s knee, but push us to be our best. Just as Holy Roller would want us to be!