Category Archives: #Louisville

The Station is one of the newer AOs in F3 Louisville, and it’s quickly becoming one of my favorites. If you have not been to The Station before or if it has been a while, come out on Thursday 0530. We will do some exercises that I like and mix in some exercises that PelicanContinueContinue reading “Pre-Blast Thursday 06/18/2020 – The Inferno @ The Station”

3rd Q for me in 4 days so I will bring a mixed bag of tricks. You better be on your game because I’m putting an exclamation mark on this week of Q’s! I’ve got new batteries in my lights and we’re gonna light up the County sky like you’ve never seen before. It willContinueContinue reading “Preblast – The Agony @ The County 6/18/20 @ 0530”

Arriving at the AO early to get some extra stretching done, I began putting together a plan for the the morning. Being this was part duex of a back-to-back Q, I did not want to take the easy way out and just run back the WO from Monday. As always, free to lead, so letsContinueContinue reading “6/16/20 Back Blast BoW @ The O”

The temp was just right stepping out of the truck and wandering up to the monument at Vets for the start of our day. This was my first Q at Vets and I was feeling pretty good about the up coming WO. The PAX caught up on all the happenings from the day before andContinueContinue reading “6/15/20 Back Blast Big Mo @ Vets”

Still planning the weinke but I can you tell this: It will be a high intensity, you v. you AMRAP workout. There will also be a “finisher” included in a tribute to Nice and Slow’s Q from a few weeks ago. It won’t be the same finisher but it should leave a similar effect. BringContinueContinue reading “Pre-Blast – The Cloverfield @ The Garden – 6/18/20”

Come prepared for the fight of your life! This is sad clown you vs HIM you. Were gonna train like the pros…can you last till the bell rings? Come out to The Big KaPOWski at Bayside tomorrow @5:30 AM to find out. Bring your boxing gloves (and WO gloves)…and the heart of a champ. LETSContinueContinue reading “Preblast-The Big KaPOWski @ Bayside 06/18/2020 HEAVYWEIGHT OF THE WORLD!”

Pax present included: Violet, Plumb Bob, Blueprint, Glen Ross, Fridge, Tron, Sump Pump, Cowbell, Noxeema Jackson, Wham!, PED, Larry Flint, Fall Guy, Backdraft, and Pope (Q). The conditions were perfect – it felt like the temperature was in the low sixties with low humidity.  We lucked out and got topped off with a beautiful sunriseContinueContinue reading “Backblast – The Blender at the Mutt – 6/17/20”

HIMs DauberCochranBrown WaterBulletin (R)Holy Roller (R)Wildflower (two weeks!)BackflopFaulkerPants (FNG) This morning was an incredibly beautiful morning out at the Boondocks. With 9 of us out, including Tony Malito’s HL but no Tony Molito were all ready to get after it. COP 25 Side Straddle Hops in cadenceMichael PhelpsToy SoldiersArm Circles The music started with Beck’sContinueContinue reading “BackBlast 6/16 from The Boondocks – LePew Q”

Hills, hills and more hills. That was the theme of today’s WO. It felt so great to get out. 55 degrees under clear skies. PAX – Whitney (R), Aerobie (R), Viking, Dauber, LePew, Valdez, Cochran, Squid, Fungi, Wiki, Speedbump, Zero Turn (FNG), Backflop (Q) Like I said in the preblast, we were going to startContinueContinue reading “Back blast – North Posh 6/15/20”

It was a lovely morning @5:30am. Super pumped to have the Q to celebrate my 3 year anniversary. Coming in hot because Presto was having a tough time finding gloves for the Gloom. 17 Hims in the gloom Huggies, Deep Dish, Minnow, Endo, Little Jerry, Double Down, Fauker, Jitterbug, Nino, Presto, Ladybird, Colonel Clink, Jewel, HolyContinueContinue reading “Backblast 6-15-20 The Incubator”

Don’t underestimate the ole Backflop. I will bring something that will leave your gas tank empty at the end of the workout. Lights are a necessity. You fartsacking isn’t an option. Bring a coupon and gloves for tomorrow. No coupon you say? We’ve got you covered. Let’s go get better together plain and simple. SYITGContinueContinue reading “Preblast – The Foundry @ The County – 5/17/20- Backflop Q”

Come to the Mutt tomorrow at 0530 for the easiest 10 minute fitness assessment of your life.  We’ll top it off with some running and few coupons.  SYITG

VQ out at the abyss for YHC. Come for the fun, leave Goodr.

EC: 1 mile run COP: SSH, Grass Grabbers, Imperial Walkers, Calf & Runner stretches, mosey to the bottom of The Baptizer Bottom of The Baptizer Thang: 5 Man Makers, 10 Single Arm Rows, 15 Coupon Swings, 20 Coupon Squats, 25 Coupon Curls Top of The Baptizer Thang: 5 Shoulders & Toes, 10 Flutter Kicks, 15ContinueContinue reading “06.16.20 The Cliffs at 🍀The Garden🍀 BackBlast”

PAX: Gilligan, My Pleasure, Red Card, Scratch & Dent, Mr. Hat, Ma Bell, Jolly Rancher, Double Down, Jerry Maguire, Tidwell, Little Jerry, Alexa, Gisele, Overflow, Hushpuppy, Uncle Sam, Pelican, FlipFlop, Asian Zing, Crockpot, Captain Crunchberry (QIC). WEATHER: About 60 degrees, slight breeze. DISCLAIMER: I am not a professional, anything I say is a suggestion, youContinueContinue reading “Backblast – Loco – 6.16.2020 – Captain Crunchberry”

We are kicking things off with an EC mile at 05:15 for anyone interested, followed by the regular WO at 05:30. Wear gloves. Bring a coupon. Lace up your sneaks. Bring all the smoke. SYITGarden Domino

This will be my first Q at the O and I am ready to get after it. We will keep it simple, put in work, and get through it together. No Coupons will be needed. Gloves, that’s up to you. SYITG!! -Stick Up

It’s a good day to Q at Le Mutt, weather looks like it will be a ‘dry shoe’ day.  We will do some usual stuff, but in a different order, so it will seem like it’s new.  Some running and coupon work.  No shoes, no shirt, no gloves- no problem, but you should at leastContinueContinue reading “6/16 PB The Rooster @ The Mutt, Soft Top Q”

Sinatra Tabada Come on out to the Boondocks tomorrow morning! We’re going to have an old school beatdown with classic exercises while listening to some old school Sinatra. “Life is a beautiful thing, as long as I hold the string!“ Coupon workCurlsSquatsOverhead PressSkull Crusher V UpsMan Makers “Ask the local gentry, and they will sayContinueContinue reading “Boondocks PreBast – LePew 6/16”

Lets GO!!!!!! Start the engines, sound the trumpets, dust off the rucks, GROWRUCK and F3Nation are making a stop in Lousiville for GROWRUCK 21! Thats right, the home of Ali, Churchill Downs, and the F3FunFactory, will welcome HIM from around the nation for a little leadership and CSAUP. Mark your calendars for October 9th -ContinueContinue reading “GROWRUCK 21 Louisville PreBlast”

Tomorrow at The Loco you will need a coupon and gloves (optional – but suggested.)  We will review a few of life’s lessons taught to me by a dear friend, Douglas Coughlin.

BEWARE ALL WHO ENTER THE FOG…or something like that. There aren’t many better places to start a Saturday off than The Parklands. It provides for some incredible scenery…and a nice sunrise. The weather was perfect. PAX – 11Jitterbug (R)Number 2 (R)Ladybird (R)Nice and SlowDiane DukesStick UpMaxiPKTinderfootDrysdaleJewel QIC Quick Mosey to the coupon lot for COP:ContinueContinue reading “BB – The Fog @ The Posh 6.13.20”

Come start your Monday with a BANG! The Backflop lights will be shinning bright at North Posh. We will run a little, and work a ladder up, down and all around. You will have fun. I promise there will be nothing in the tank at the end of this gauntlet. No coupons needed. Lace upContinueContinue reading “Preblast – North Posh 5/15/20 @ 05:30”

Tomorrow we will get after it 530am sharp. We will see what we can cram into 45 minutes of work. Have running shoes and some gloves. SYITG! -Stick Up

PAX: Coleman, Le Pew, Abacus, Gisele, Cratchit, Tiny Tim (2.0), Tidwell, Meter Maid, Rocky, Jerry Maguire, Bus (2.0), Brick (2.0), Trekkie (2.0), WILDFlower, Holy Roller, Pelican, Jolly Rancher, Fun Dip (2.0), Ma Bell, Hush Puppy, Asian Zing (for a little while at least), Devitto, Dauber (CO-QIC) Captain Crunchberry (CO-QIC) Weather: Mary Freakin Poppins. Practically perfectContinueContinue reading “Backblast – The Nest – 3/13/2020 – Co-Q Captain Crunchberry and Dauber”

I arrived at the amphitheater about 5:23 and saw Hush Puppy practicing for his race tomorrow by driving laps around Pleasantville. And that was it, didn’t see anyone else but then 3 minutes later the PAX started rolling in. Thanks to Captain Crunchberry for bringing a couple extra coupons for those who didn’t have one.ContinueContinue reading “Pelican BB-Wisteria @ Pleasantville 6.12.20”

Well, not really I will be around to some degree. Know in the am there will be several things that have been “Glauc Q specials” from the past.. Including.. some random music, ab o rama and basically a bunch of fun stuff Bitter sweet.. my heart hurts on many levels leaving you fine HIMS HopeContinueContinue reading “PB: 06/13 Glauc Q “The last hoo rah””

Get out to The County Saturday at 0700 to celebrate Captain Crunchberry and Dauber’s one year Postiversary.  We are pumped up for this Co-Q and have been working on it tirelessly to ensure it runs smoothly…or is a complete debacle.  Either way, you don’t want to miss this opportunity to get better while we take a walkContinueContinue reading “Pre-Blast Saturday 06/13/2020 The Nest @ The County – Captain Crunchberry and Dauber Postiversary”