Category Archives: #Louisville

Come have some fun sculpting your shoulders and making those pecs dance. An upper body smoke session is on the menu. Bring Gloves and a friend. SYITG Early Birds Get- WORM

Since joining F3, I have heard the advice often that if there is an exercise you don’t like…do it…it will make you better.  I believe this is great advice.  However, I ignored it completely this morning as my guilty pleasures workout was chocked full of my favorite exercises.  We worked hard throughout but no one wasContinueContinue reading “Back Blast 02/15/2020- Coach Dauber’s “Guilty Pleasures” Ladder Beatdown in The Nest @ The County”

Eleven HIM’s took a walk around the neighborhood carrying cinder blocks over head at The Mutt. Stopped at each light pole and did some core work. Completed that and circled up for some extended core exercises! Thanks for everyone’s choices of exercises and filling the extra time we had!! All great men and thanks forContinueContinue reading “BackBlast 2/15/20 @Yoshi”

06:00 Collins high school Hopefully we have enough to partner up. If so it will make it easier reaching the higher numbers. SYITG

If you looking for some tough work to shed off those extra lbs. from today, come out to The Mutt tomorrow morning. There will be some coupon work, moving around the neighborhood, and will finish with some core burning exercises. If this sounds like it’s up your alley, I’ll see you in the AM!!

Get out to The County on Saturday 0700 to partake in Coach Dauber’s “Guilty Pleasures” beatdown.  It will be a high-tempo, full body workout as we knock out some of my favorite exercises. Any running will be short distances only as we will stay in constant earshot of the speaker to enjoy my guilty pleasures playlist.ContinueContinue reading “Pre-Blast Saturday 02/15/2020 – Coach Dauber’s “Guilty Pleasures” Beatdown in The Nest @ The County”

I was looking for a theme for tomorrow, it turns out the day after Valentine’s Day is “Singles Awareness Day” but that’s not how we roll, “Leave no man behind, but leave no man where you found him.” So this will be a partner workout. Bring a friend. Also, it is going to be coldContinueContinue reading “2.15.20 – The Fog @ The Posh”

Today was cold, how cold you ask? Colder than a well digger’s ass according to the text message my dad (Porky-not a F3 name) sent me at 3:38 this morning. I wasn’t quite sure how cold that was but after going outside I found out it’s really cold. We got 12 HIMs out to theContinueContinue reading “Backblast-Pelican Q 2.14.20 at The Chopper”

Come to the 40206 and celebrate the most dreaded day of the year tomorrow with Mary T.  It’s going to be cold but dry.  A full body workout is planned with a bit of running.  We’re going to stay moving and stay warm.  Bring some good shoes and gloves. Plumb Bob

PAX: Mama’s Boy, Ashley, Cratchit, Honey Do, Red Card, Holy Roller (R ), My Pleasure, Scratch-N-Dent, Fergie (Q) Weather: 37, with a light and mostly consistent rain.   CoT With a brave 9 showing up for a rainy morning workout, we took a short mosey to the covered section by the playground to get warmedContinueContinue reading “2/13/20: BB – Agony @ the County”

5 Rounds of all these reps equals 700, hence “The 700 Club” In preparation for this Q I went out to the site on Tuesday to scout things out a little more (I’d been there before, but it was like 8 months ago to Ruck) & I left pumped. Given the forecast for this morningContinueContinue reading “1st Broad Run BO establishes the “The 700 Club” 2.13.20 BB”

Two things you need to do tomorrow–make sure your M feels the love and get out to Vets in the morning. Your M will thank you. It will be cold but you won’t feel it, we will use coupons and be doing some jumping. SYITG Pelican

PAX: 14 Airplane Cratchit Mathlete (R) Dauber Red Card Mama’s Boy Storm Trooper Hush Pupy Scratch-N-Dent My Pleasure Crock Pot Brown Water Wildflower Asian Zing (R) Weather 36 deg F light rain on and off Disclaimer/FNG YHC is not a professional nor has he received any certification or training. Everything Q says is merely aContinueContinue reading “Back Blast 11 Feb 2020 the Loco at the County 5:30 Asian Zing VQ”

Tomorrow is a BIG day at La Casa de Old Bay. Come on out, learn why, and get wrecked with me ITG.  Lots to be grateful for.  Weather will not be ideal, but you won’t die.

Come out to Peewee Valley Fire Department for a partnered gauntlet tomorrow @ 05:30. There will be coupons involved and lots of intense exercises that will push you to your limits. You will be better for it. Bring gloves if you have them. SYITG – Backflop

Running shoes and gloves should cover you.

Tomorrow will be the start of the next expansion of F3Louisville as we strive to impact more men in our community. The location is set (see below) & after scouting the area out yesterday I’m really excited about this site. Broad Run Park was completed after Beckley Creek Park (also known as The Posh whichContinueContinue reading “Broad Run BlackOps 2.13.20 PreBlast”

We came, we saw, we conquered! After a brief Viking warm up, we loaded the up our Viking ship with tools of destruction (coupons)!  We sailed to multiple sites in the land of South Posh where we unloaded our ship and let the pillage and plundering began (partner-based coupon exercises).  Once all sites were conquered,ContinueContinue reading “Post Blast, 2/12 South Posh”

What can I say, sometimes life throws you curve-balls.  Tuesday did not go as planned for myself, and I had forgotten entirely about my Q for 02.12.2020.  Kilo kindly reminded me to see if I needed help, so I knew I would have at least 1 Pax there if I could not get my preblastContinueContinue reading “02.12.2020 PK at the Tank Backblast”

PAX: Focker, Aerobie, Holy Roller, Pew Pew, Ripple, Deep Dish, Lew Pew, Cochran, Potter, Jitterbug,  Buzzsaw, No.2, Huggies, Stickup, Jumpseat, FNG (Colonel Klink), PK (Q) It had been a while since I had made a weekday workout at the Posh.  This site has many great attributes, and probably should be in strong consideration for AOContinueContinue reading “01.27.2020 PK’s Funhouse Backblast”

Pax: charolais(r), fanny pack(r), banana bread, shotze, sadie, grandpa bear (q) It was a cool 38 degrees. We started with a disclaimer and moseyed a little further than normal to get the blood flowing before circling up for COP. We did some SSHs, grass grabbers, downward dogs, cobras, and some other fun stretches. We headedContinueContinue reading “2/6 bayside backblast”

You will stay dry tomorrow. Chances of rain at WO time are slim, and there’s always the portico if that changes. I promise I’ve planned much better for this Heavy than my last, so we should be able to get started by 5:37. I hope Glen Ross is in a good mood tomorrow, because heContinueContinue reading “Preblast- Blender at Le Mutt, 2/12, Grinder Q”

Conditions – 36 and light rain. The worst. OJ – Q PAX: Potter, Russdiculous, Tammy Faye Baker, Shyster, Tron, Wham!, Escort, Flo Jo, Yoshi Short mosey to the tennis courts 10 Abe Vigotas IC 15 Hillbillies IC 20 Monkey Humpers IC 25 SSHs IC I keep trying to do too much and my wrist keepsContinueContinue reading “2-11 Backblast at the O #BagofWrenches”

Rolled into the Vet this morning about 5:15 with a truck full of goodies.  Mother Nature couldn’t make up her mind if she wanted to pour rain or just spit little bit of annoying drizzle.  I started to set up under one of the pavilions to be safe but then the rain stopped and weContinueContinue reading “Backblast Big Mo @ the Vet 2/10/2020”

After conquering the North (Posh), the Mutt, the O, Pleasantville, the County, and PeWee Valley Fire department, and the Garden, the “Viking ship” is on to conquor new land.  Many years ago Viking ships required work to row the ship to get places, this “Viking ship” will also require work to get places. We areContinueContinue reading “Pre Blast – 2/12 – The Bridge @ South Posh – Viking Ship”

PAX: Bulletin, Cochran, Fear Factor and Captain Crunchberry (QIC) Weather: Chilly, and rain in the area. It might have even been raining at The Boondocks, but we moved so fast we never got wet. Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modifyContinueContinue reading “Backblast – Planetarium @ The Boondocks – 02/11/2020”

Come to the County. We won’t cover much ground. Get Swole. -Porkchop