Category Archives: #Louisville

Last weekend the Region was challenged to get out & run in an attempt to run more than the 157 miles (or something like that) F3Naperville had previously boasted. What did our PAX do? You crazy SOBs collectively ran over 600 miles! I’ve been thinking about this for several days & have come to aContinueContinue reading “Introducing the Ultimate Weekend Warrior Challenge”

Im calling the 1:00 VBO “Afternoon Delight” until someone makes me stop. Warmed up with IWs, GGs, planks, runner stretches, and yoga poses. Thang One: the Eastern HS football coach posted this workout on Twitter. 5 exercises, (for me, that was burpees, merkins, left arm rows, right arm rows, weighted squats). 10 10 reps each,ContinueContinue reading “Afternoon Delight 4/10”

Open to all. Click here: https://zoom.us/j/194311189?pwd=LzlBdVdEYzR0aExTZWkyOVNwK1cydz09 Meeting ID: 194 311 189 Password: 815535

Q: CI Pax: Face, Iceman (R), Jewel, Wham!, McAfee, Winnebago, KY, Worm, Tron, Jitterbug (R), CI Conditions: A perfect 72 to start. Swampy and moist to end. Gearlander: HIDA Tank (it’s Thursday), blue Buff, shorts and shoes. 50# plate, 30# KB Kilo asked me to do a virtual Q and today was the day IContinueContinue reading “CI Virtual Heavy Backblast – 4/9/2020”

As the pre-blast stated, today we went toe to toe with unsuspecting “easy” exercises. 9 accepted the challenge on this breezy 52 degree morning. PAX: Potter, Aerobie (R), Holy Roller (R), Focker, Plumb Bob, Russdiculous, Nan Moore, Harbaugh, Squid (Q) I gave the disclaimer that I am not a professional, I am merely suggestion eachContinueContinue reading “BB – 4/9/2020 Mist VWO”

I’ve now Qd several WOs via Zoom & they’ve all been “you vs you” in either an AMRAP or TABATTA form, but I wanted to do things a little different today… PAX: Frankenbaby Aerobie (R)Holy Roller (R)PotterHandbook HuggiesGypsy Crock PotMcAfeeJewelNan MooreJitterbug (R)Stick UpNino (QIC) At 0530 I gave the disclaimer to the PAX that I have received noContinueContinue reading “Edgamacation Givin at the Timpl of Zoom 4.8.2020 BakBlast”

You ever see that guy that walks up and everyone kinda chuckles, thinking “What’s this little guy going to do?”. That “little guy” is the list of exercises for tomorrow’s WO in the Zoom. A bunch of unsuspecting, often neglected, exercises that are sure to bring the pain. You don’t need coupons and we won’tContinueContinue reading “PB – 4-8-2020 Zoom virtual WO”

Anticipated weather conditions tomorrow at 0530: 66 degrees with a 65% chance of rain…garage or driveway, your choice. Things you’ll need; Smart phone or connected deviceZoom app or Zoom link (https://zoom.us/j/221604443)Driveway or garageCoupon or weight of any kindA chair (2 would be ideal if possible) or elevated surface of some sort (bench, sitting wall, etc.)ContinueContinue reading “Temple of Zoom 4.8.2020 PreBlast”

My first official Q is in the books! 5 brave souls “warmed up” before Kilo’s Ruck PT beatdown with some full-body Tabata-style interval work. Here’s how it went down… Warmup: Plank-Cobra stretchSSH (25 IC)Toy soldiers (15 IC)Grass grabbers (15 IC)Hillbillies (15 IC)Abe Vigodas (15 IC)Air Squats (25 IC)Walk-out Plank (5 count – OYO)Kendra Newmans Michael PhelpsContinueContinue reading “Backblast – 4/3 Virtual Bootcamp w/ Russdiculous”

PAX:14 Tin Cup SweeTart Holy Roller (R) Focker Handbook Potter Stick Up Russdiculous Squid Airball Banana Bread Eto OJ Crock Pot (Q) Weather: 55 deg F, 90% RH. It was cool but humid, easy to work up a good sweat. Disclaimer YHC is not a professional, nor has he received any certification or training. EverythingContinueContinue reading “Back Blast 7-Apr-2020 Tuesday “VirtuaLoco” BlackOps in the Mist (Virtual workout via Zoom) 05:30 Crock Pot Q”

What meal is in the (virtual) Crock Pot? Try out your first (or twelfth) virtual workout tomorrow. If you feel weird about a virtual workout, challenge yourself and try something new. No running, no coupons needed. We will be doing some timed rounds of different exercises for full body workout. YHC recommends gloves. If youContinueContinue reading “Pre Blast 7-Apr-2020 Tuesday “VirtuaLoco” BlackOps in the Mist (Virtual workout via Zoom) 05:30 Crock Pot Q”

Ahoy everyone from dry dock. Been a while since I’ve F3’d, but this Thursday I’m hosting a virtual heavy from my home gym. Won’t you join? Here’s a list of all supplies needed: A can do attitude;A weight plate that is heavy enough to challenge you but not so heavy you can’t lift it overContinueContinue reading “Temple of Zoom Virtual Heavy with Captain Insane-o – 0615 on 4/9/2020”

I need to get out of the house, and I haven’t been on a proper ruck in too long. So, we’re going to try this. We’re doing a virtual ruck on Thursday night, followed by a virtual happy hour.  Start point: your front door. Endex: your front door. Before Thursday night: download the zoom appContinueContinue reading “Virtual Ruck Night Thursday April 9”

Pulled some strings last night and talked a couple DR pax into joining our zoom RuckPT. Comet and Winnebago, F3nation Ruck Qs. Parlayed that into twisting Diablo’s arm into the zoom and a surprise visit from Face. Along with mainstays jewel, jitterbug, PlumbBob, two post per day mcafee, and it’s Friday so duckling can post.ContinueContinue reading “4/3 zoom ruckPT with Kilo Backblast”

I’ve got the Q tomorrow so join me in the Zoom Gloom for some full body interval training. Come ready to work, bring a sweat towel, and let’s get after it together! https://zoom.us​/j/221604443 SYITZG! -Russ

SWAG If you’re interested in a body like this, click the link below at 0630 tomorrow. https://us04web.zoom.us/j/2728002833 you’ll need; Ruckcoupon of any kind SYITZ

I believe my first Zoom Gloom experience was a success. No technical difficulty and I didn’t wake up the family. We focused on three areas- Chest, Tri’s, and Shoulders. I was smoked, hopefully the PAX felt the same. PAX- Kilo, Frankenbaby, Jewel, Air Ball, Jitterbug, and Worm (VVQ) Warmup- 50 Merkins, 25 IC SSH, ArmContinueContinue reading “BB – Worm Q HEAVY Zoom Gloom”

Gentlebeings-I’m bringing some virtual pain to the HEAVY ZoomGloom tomorrow morning. This will my first Zoom experience and it’s going to be outstanding! 5:30a-6:15a Link- https://zoom.us/j/152839532 Be prepared with the following-Weight for single arm movements. (Isolation Curls, Shoulders Presses, Back Rows) I’m using a 35lb dumbbell.Heavier weight for Squats, Lateral Raises, Side and Step-back Lunges,ContinueContinue reading “PB – Worm Q – HEAVY ZoomGloom 4/2/20 5:30a-6:15a”

Pax As many of you continue to submit your VHH photos I wanted to enlighten you on what’s socially acceptable and what’s not. Nothing worse than bringing the Four Loko to a Heineken party. First off let’s start by saying I’m a trained professional beer scrutinizer. Over the last 10years, the beer biz has taughtContinueContinue reading “Buschhhhs Beer Briefs 1st Anal VHH Approved List:”

Tomorrow will be a full-body, boot camp style workout. Bring your coupon of choice and a yoga mat, or some sort of pad for your back. Because of the quarantine, I’ve been reading about different types of workouts and techniques. So we will experiment with some of those new things. We’ll start with some boxContinueContinue reading “PB – 4/2/2020 – Virtual WO in the Zoom”

Anticipated weather conditions at 0630 tomorrow are calling for clear sky’s & a brisk 41 degrees. Things you’ll need; Smart phone or connected deviceZoom app or Zoom link (https://zoom.us/j/221604443)Driveway, garage, parking lot, random field, wherever…but ideally pick a spot with 20-25 yards of clear space Coupon or weight of any kindA chair or elevated surfaceContinueContinue reading “Virtual WO BlackOps 4.1.2020 PreBlast”

Retainer (Q), Potter, Frankenbaby, Jewel Told everyone in the preblast to bring a light weight, heavy weight, and a bench or something else to step up on. Started with a 5 minute COP warmup alternating traditional F3 workouts with pushups. Then did this circuit: 2 minutes each, AMRAP: (1) Overhead presses with light weight; (2)ContinueContinue reading “Zoom Heavy BB”

PAX: 14 Loco Handbook Holy Roller (R) Focker Tin Cup Duplo McAfee Squid Tron Aerobie (R) Plumb Bob Russdiculous Remote (FNG – Welcome!) Crock Pot (Q) Weather: 45 deg F, 70% RH Disclaimer YHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You asContinueContinue reading “Back Blast 31-March-2020 Tuesday “VirtuaLoco” BlackOps in the Mist (Virtual workout via Zoom) 05:30 Crock Pot Q”

What meal is in the (virtual) Crock Pot? For those of you who haven’t yet tried out a virtual, Zoom-based remote workout, tomorrow is your chance. We won’t run, you don’t need a coupon. If you have a 6′ x 6′ spot to move, you’re good to go. This one will be tailor-made for yourContinueContinue reading “Pre Blast 31-March-2020 Tuesday “VirtuaLoco” BlackOps in the Mist (Virtual workout via Zoom) 05:30 Crock Pot Q”

I’m taking the first Heavy Zoom Q on Tuesday morning. The link is here: https://zoom.us/j/152839532 Please try to bring three things that should be easy to find in your home: a light weight, a heavy weight, and something to step on. For example, I’m bringing a 30 pound coupon from my garage, a 5 gallonContinueContinue reading “Heavy Zoom on Tuesday”

The weather is perfect to get out in your driveway and creep your neighbors out. We are going to have a little fun with iPads, computers, and wait for it… COUPONS!!! We might do a little Tabata too. We will get better. We will work hard. Bring a weight. Bring a friend. Bring your workContinueContinue reading “The Mist 3.27.20 w/ Jewel”

The scene: Lower 40’s, but in the comfort of our opened garages, a few guys at The Mutt, and Wiki from his basement sweat studio. All warped into zoom for a virtual beatdown. The PAX (9): Aerobie (R) Grinder Larry Flynt McAfee Old Bay Plumb Bob Pork Chop Wiki Fertile Myrtle (QIC) Welcome/disclaimer – WelcomeContinueContinue reading “3/25 The Zoom with Fertile Myrtle”

Due to the increased craziness of this COVID-19 pandemic the M put her foot her down  insisting that if I’m going to WO I do it in the Zoom. On Monday I Qd my first WO via Zoom & I admit I tossed, turned, & woke up all night like it was my VQ (which technicallyContinueContinue reading “Mist in the Zoom BlackOps 3.27.2020 BackBlast”

Weather conditions at 0600 are 62 degrees, which sounds pretty ideal to get up & out into your driveway for a WO. Things you’ll need; Smart phone or connected deviceZoom app or Zoom link (https://zoom.us/j/221604443)Driveway or garage (given the weather forecast I strong encourage you to get out into the driveway)Coupon or weight of anyContinueContinue reading “Virtual Mist BlackOps 3.27.2020 PreBlast”