Category Archives: #Louisville

Only Jewel has some insight into how we’ll be twisting around the maze of Bayside tomorrow. It’s going to be 60 degrees, we’re not going to stop, and it’s going to be awesome. Focus will be on shoulders, core and cardio. Bring a coupon and be prepared to run. UPDATE: I was just made awareContinueContinue reading “PB Le Pew @ Bayside 3.18.2021”

Shake off the cobwebs from St. Patty’s day and keep the party train going. March Madness starts tomorrow and, despite the lack of local teams in the tourney, we will add some excitement and a bit of trivia. Coupons, gloves, and running shoes will be a great idea. Rain gear not necessary (hehe)…… SYITG -ContinueContinue reading “Pre-Blast: 3/18/21 The Agony at the County”

I cannot find a good excuse for you to miss this workout. Weather should be great and you know that the mumble chatter at Vets will not let you down. Bring a coupon, a friend and be ready to get better! SYITG – Wide Right

Who’s up for an early morning leprechaun hunt? Bring a coupon and I’ll see you in The Abyss by 5:15. – Domino

6 men, Yankovik (R), HolyRoller(R), BossHog(R), Mulch, Sludge(FNG), Focker(Q), stood proud around Col William Oldham, in the cold and windy gloom. We had our orders and knew that what was to come would not be a typical workout. It would not be easy. These hard bodies don’t stay that way by doing nothing and ourContinueContinue reading “BB: LaGrange Black Ops The Patriot”

Join me for a mid-week beat down as we travel back and forth between a bridge and a fountain. No coupons needed. SYITG!

Finally! I’m making it out to Bayside for Iron Horse Challenge and I was lucky to pick up a coveted Q for the visit, too. If you find yourself needing to check this one off the list, too, then I encourage you to come on out and join me because this site is awesome. It’sContinueContinue reading “Pre-Blast – Jolly Rancher Q – The Max @ Bayside – 03/16/2021”

AC/DC 2021 Tour continues @ The County! Bring your coupon, gloves, running shoes, & a Sad Clown…Aye???!!! SYITG

This morning was all about Celebration Day and Super Samuel, so I’ll keep this back blast brief. Spend your time reading Jolly Rancher’s South Posh back blast. We had 7 strong at North Posh: Minnow, Bob Ross,Sweettart,Viking, Backflop, Wide Right, Dauber (Q)Right after the disclaimer we dropped for 10 BOYOs and then a mosey down pathContinueContinue reading “Back-Blast Monday 03-15-2021 – The Silo @ North Posh”

Why do a BlackOps at The Garden on Wednesday? Well, Wednesday is St. Patrick’s Day…The Garden is located at St. Patrick so the goons of The Garden & myself felt it was only fitting for there to be a WO. There are 6 WOs on the calendar for Wednesday (4 of which have a GardenContinueContinue reading “☘️St. Patrick’s Day BlackOps at The Garden 3.17.21 PB☘️”

The theme for the day was kill your clone. A concept I recently heard that I thought perfectly represented the you vs you mentality of F3. My elementary understanding of “killing your clone” is to measure yourself against yourself yesterday. The goal each day should be to kill your clone from yesterday – be itContinueContinue reading “BB The Fog at The Posh – 3.13.21 – NattyLite”

Wow seems like just last week I was the Q at the Boondocks?! Let’s do it again….Bring a coupon and we’ll get after it. SYITG….Jitterbug

This year marks the 3rd Anniversary of Celebration Day. The first Celebration Day was at Vets in 2019 and then The County in 2020. If that wasn’t bad enough, it happened to fall the day after we sprung forward and changed the clocks an hour ahead – thus, losing an hour of sleep on Sunday.ContinueContinue reading “Back Blast – CELEBRATION DAY @ Posh – 03/15/2021”

Come prepare your mind, body and spirit for St. Patrick’s day by visiting the Garden. Bring your running shoes, gloves and coupon. *Park at the parking lot by the church/school entrance!*

0530 the when. Col William Oldham Statue Courthouse square, the place. We will practice getting back up. This time from the ground, and from the bottom of a seemingly insurmountable hill. Bring your gloves and running shoes. Focker is your Q Focker over out

Lace ‘em up and get out to North Posh tomorrow morning. We will cover some solid miles on the run, push the heart rate, maybe some burpees, and mix in some good ole 2nd F. No coupons. SYITG

PAX: Holy Roller (R), PewPew (R), Yankovic (R), Tidwell, Cratchit, Heimlich, FOCKER, 1Nut, Sump Pump (Q) 0515 – disclaimer given (modify as needed and don’t step on the worms) 2nd Round of March Madness. The plan was simple. A red solo cup filled with numbers 1-31. Draw a number and do the work stated onContinueContinue reading “BB – Sump Pump Q – Wisteria at Pleasantville 3/12/21”

Tomorrow brings back the third anniversary of Celebration Day. You may be asking yourself – what exactly are we celebrating? And, for those that missed the first two you’ll just have to come out and join me to find out. Bring a friend and come join in the fun tomorrow at Posh. No coupons required.ContinueContinue reading “Pre-Blast – Celebration Day @ Posh – 03/15/2021 – Jolly Rancher Q”

Every once in a while, I like a WO that all you need is weight, some tunes, and a great set of PAX to get after it with…today was that day. Weather: 40ish and cloudyPAX: HushpuppyDevittoWILDflowerButtermilkHusky (R)Jolly RancherHot WheelsAsian Zing (R)Short CircuitTimeshareFungiHoly Roller (R)PelicanCratchitHoney DoBrown WaterLePewYankovic (R)Captain CrunchberryTidwellWide RightDiane DukesJewel (QIC) 0700 and the disclaimer,ContinueContinue reading “BB- 3.13.21 – The Nest w/ Jewel”

While F3 is often known for its 5:30 AM workouts, people in the public and even those new to F3 don’t often realize the REAL point is the invigoration of male leadership in the community. Last weekend I received a request from Hand In Hand Ministries to assist in their flood relief efforts in theContinueContinue reading “High Invigoration and HIMness – Eastern KY Flood Relief”

Tomorrow is my 10th and final Q for IronHorse ’21. Going out with a bang or maybe a burn… a deep burn! Tomorrow we will require coupons, running shoes, and a good attitude as we attempt to kill our clones beginning at 0700. SYITG ~NattyLite 🍻

Bring your coupons and running shoes. Also – the Indians blew a 3-1 lead. #GoCubsGo SYITG – Jewel

Q: Wham! 16 Pax: Fruity Pebbles; Goodman; Ex Lax; One Nut; Glenn Ross; Fridge; Blue Print; Deuce; Wham-O; Larry Flynt; Peeping Tom; Heimlich; Windshield; Tureen; Tiger; Wham! COP: 20 SSHs 15 Abe Vigodas 15 Imperial Squat Walkers 15 Merkins Plank (regular and forearms) 5 Merkins Thang 1 Because it hadn’t rained in a while andContinueContinue reading “3/11/21 Extender Backblast”

The warm weather had many of us feeling a little exposed, or as Yankovic commented to Le Pew, “so that’s what you look like without clothes”. It was a strange feeling to get dressed in the morning and not put on pants, an extra layer of shirts, and a sweatshirt, yet it was a welcomeContinueContinue reading “BB – Moonshiner @ The Boondocks on 3/11 with Jimmy Neutron”