Category Archives: #Louisville

Total body beat-down with some running.  We will be keeping our distance social, so bring gloves and a coupon.  There are some coupons at the Vet if you need one but remember Tony Malito takes cash only.

Backblast @The County 8/6/2020 Asian Zing Q Pax: Dauber, pew pew,  Metermaid, LePew, Cochran, Backflop, Tedwell, Jitterbug, Cousin Eddy, Gisele, Jerry McGuire, Whiskers, Uncle Rico, Fruitose, Cartman, Little Jerry, launch Pad, Double down, Devito Weather- nice cool 64 Disclaimer was announced followed by a short mosey COP: 20 SSH 12 grass grabbers 15 toy SoldiersContinueContinue reading “Backblast Agony @The County 8/6/2020 Asian Zing Q”

My apologies for not posting this sooner, as I had it 85% completed when I bumped up against a previously scheduled “family-only-screen-free” lake trip vacation. Here’s a wildly distorted recap of the workout: PAX: 10Brown Tail (R)Stick UpPelicanMalpractice (FNG – welcome!)Holy Roller (R)TidwellJerry MaGuire (R)FockerGiseleCrock Pot (Q) Weather: 72 deg F, 50 % RH. Disclaimer/FNGYHCContinueContinue reading “Back Blast “Worst Workout Playlist EVARRRR” 30-Jul-2020 Thursday the Agony at the County 05:30 Crock Pot Q”

This morning was another great day in the gloom.  Flip Flop must have been equally as excited about the crisp weather, because he showed up at 5:28am vs. 5:29am.  Spent some time yesterday planning the workout and decided to have a little trivia fun with the PAX who dared to show. PAX: Flip Flop HolyContinueContinue reading “Back Blast – Jolly Rancher’s Trivia Day for WHAS Crusade for Children – Inferno @ The Station”

Come out to the Abyss and help us celebrate 3 years of Mr. Hat. Shhhhhhhhb… it’s a surprise. Bring a coupon. And gloves. I can’t promise you’ll leave happy, but you will leave better.

This is what I remember the hill looking like at the Garden. After Friday it will be etched into my brain. Get out and get better with me tomorrow. No coupons needed, may want gloves. SYITG Pelican

Every non-profit organization has been challenged with key fundraising events being cancelled, postponed, re-purposed or re-imagined in light of COVID-19 [which, by the way, sucks].  Unfortunately, the WHAS Crusade for Children is no different with the delay of their annual telethon happening this weekend, August 8th and 9th. As a member of a local fire departmentContinueContinue reading “Pre-Blast – WHAS Crusade for Children Q with Jolly Rancher – The Inferno @ The Station”

Come on out to the Temple of Gloom tomorrow morning for a Vincent Q.  I have done a boat load of burpees the last two days so you won’t have to worry doing any tomorrow.  You also will not need a coupon tomorrow.  We will do some basic exercises, running and as always, core work. ContinueContinue reading “Vincent -Q T.O.G @ the “O” 8/6/20″

Also known as Pelican’s birthday Q. I was super excited to plan my bday Q and even more excited when some of the hard commits started rolling in. A couple of FNGs were slated to attend and the weather couldn’t have been better. I stayed up late working on a playlist that was full ofContinueContinue reading “BB-GROWRUCK infomercial at the Loco at County 8.4.20”

According to the Weasel Shaker, which I’m sure is 100% accurate, tomorrow will be my 400th post. Come celebrate with me as we do 400 of something. Mostly lifting of your own body weight, not a whole lot of running. You will get better! Come over to the Sunny Side and join us. Plumb Bob

PAX: Nino, Nice and Slow, Double Down, Focker, Bull Rider, Tidwell, Stickup, and Captain Crunchberry (QIC) Weather: High 60’s. Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. COVID-19 is a real thing. If you feel sick, go home, keep yourContinueContinue reading “Backblast – The Bridge @ Posh – 8/5/2020 – Captain Crunchberry Q”

8 gathered to get better in preparation for the October GrowRuck event. Are you signed up yet? OJ – Q PAX: Handbook, Wide Right, Russdiculous, Violet, Motor Boat, Tool Time, Jewel Simple, effective, hard 6 Rounds 5 Ruck on Merkins 15 4 ct Flutter Kicks 25 Squats 1 Min Ruck on Plank 1/4 loop withContinueContinue reading “8/5 RUCK PT Black Ops at the O.”

We’re gonna “inch” our way around the county tomorrow with several stops along the way. Bring a coupon and gloves. It will be a good mix of weights and running. Can you make it around the school before time is called? We shall see. SYITG – Backflop Q

When Russdiculous (still the greatest basketball player to wear the #2 in NCAA history) asked me to Q, I couldn’t wait. First time Q’ing at the O. I wanted to keep us moving and make it hard (bc that’s what us Garden PAX are used to), and because I just got back from vacation andContinueContinue reading “Bag of Wrenches – 8.4.20 w/ Jewel”

QiC: CI Pax (16): Little Jerry (R), Nice and Slow, Nino, Huggies, Subprime, Star Child, Natty Light, Jitterbug (R), Bull Rider, Jimmy Neutron, Double Down (R), Huskie (R), Crop Duster, Uncle Rico, Wide Right, CI Conditions: 62*, 100% humidity. Dew Point must have been at temp b/c it was foggy. Learned something already if youContinueContinue reading “The Cliffs Backblast 8/4/2020 – Resilience On Display”

It’s been a loooong time since I almost had my Lou VQ ITG and instead ended up Qing one of the early zoom wo’s. Tomorrow is the day and we’ve got some work to do. Everything begins with cardio, so we’ll plan on getting our heart rates up and stretch our VO2 max. Whether youContinueContinue reading “8/5 The TANK with fertile myrtle”

Tomorrow we will cover ground, we will work the upper body, core, and legs.  Coupons needed, gloves if you want them.

I had to adjust my alarms a little bit this morning to make sure I would rise from the fartsack in time to meet up with Captain Crunchberry to clown car across the river.  Google Maps told me 28 minutes to Chapel Lake Park from my house – so, decided to schedule the clown carContinueContinue reading “Back Blast – BlackOps at Chapel Lake Park – 08/04/2020”

I’ve been actively coming out to F3 workouts for 1 year + and had never been to the original spot where it all started in Louisville. I was greeted by some new F3 brothers I’d never met before. They were super welcoming. I was excited to bring them some County flavor. PAX – Aerobie (R),ContinueContinue reading “Back-blast 8/1/20 The Ruiner @ The O”

It’s been well over year and the *soreness (read *disappointment) from my last Q at the Cliffs has worn off, so much so that I’ve been invited to lead a workout at the Cliffs. If, like me, you’re not sure where that is, here’s a handy link: https://lmgtfy.com/?q=F3Louisville+locations We will run (or you can walk,ContinueContinue reading “Cliffs Preblast – No Yoga on 8/4/2020”

I get it:  the name of our region is F3 Louisville…not F3 Southern Indiana. But, as much as we like to poke fun at our neighbors to the north [or, maybe that’s just me?], they are part of Louisville just as much as I am because I don’t even live in Jefferson County.  So, callContinueContinue reading “Pre-Blast – BlackOps at Chapel Lake Park with Jolly Rancher – 08/04/2020”

Ah, its 5:28 am on a cool and breezy Monday morning (Finally!) The temp was perfect and the PAX was ready for whatever was coming. 16 brave souls showed up looking forward to a beatdown that was sure to have us all feeling it for days to come. PAX:GypsyHuggiesNice and SlowNinoDouble Down (R)Uncle RicoMr. HatRippleSchotzieJitterbugContinueContinue reading “8.3.20 BB The Incubator @ Poshlands”

I’m bringing a taste of the hardest working AO in the region to the O. There may not be hills like The Garden has, but we will make due without them. Bring a coupon, gloves, and get ready to WORK. SYITG – Jewel

Was searching for batteries this morning so I only had 10 minutes to get set up, and came running back up the hill at 5:29 to get us all moving after setting up 6 stations (yes, on the hill). Warm up and stretching included: Slow Coupon CurlsDownward Dog w/ CouponStretch behind head with CouponCoupon liftContinueContinue reading “8/3/20 BB- Holy Roller @ North Posh”

Join me at the County for a Pelican party. I’m getting a new F3 # tomorrow so come celebrate with me. Need gloves and coupons. SYITG Pelican

So excited to Q this one. VQ for North Posh. I’m imagining the beautiful hills and building coupon buildings, or at least getting the coupons in the right place on the hill (the architect in me). Gonna be “fun” and “memorable”. Oh, bring coupon and gloves. Burpees? nope, we have coupons, those are called ManMakers…ContinueContinue reading “PB- North Posh (gardens) 8/3/20 – Holy Roller Q”

Bring your gloves as we are going to sharing some of the old coupons – tractor tire, sledge hammer, sandbags, etc. Bring a weight or coupon if you have them so we can add to the circuit. SYITG SnowDay

It all started last night…I had a dream that I was getting ready for a scuba dive and it was cancelled so I lead an F3 workout (the next best thing). While Q-ing everything was going wrong, my counts were off, I couldn’t remember what exercises we were doing then I came to my sensesContinueContinue reading “08/01/2020 Mary Good Time – The Max @ Bayside”

PAX:  Back flop, Mr Hat, Flip flop, Uncle Sam (Q).   Conditions:  Perfect for a work out- upper 70s, sight drizzle, but dark.  Our one light at the Abyss is out and with the clouds blocking the moon it was really dark.  I originally planned to set up a baseball diamond on the road toContinueContinue reading “7/31/20 BB The Gladiator at the Abyss”