Category Archives: #Louisville

Mama’s Boy says your QIC shouldn’t be posting due to an ACL tear. He crazy! In order for him to be okay with it I had to meet two requirements. 1)Modify as necessary with no leg exercises and 2) we Clown Car to the A.O. Done and Done. We will be working these things (photoContinueContinue reading “12.20.19 Pre-Blast BigBird @The Choppa”

Come early come all! Meet with me and other HIMs for the ladder of lights at Long Run Park tomorrow (12/20) @ 0500. Start your Friday off on the right foot. It will be challenging, it will be rewarding, and best of all there will be a great group of HIMs that will push youContinueContinue reading “Long Run Park BO 05:00 12/20 Backflop Q”

Pax-Shrimp Boat, Cookie, Mammas Boy, Tony Malito, Wham!, Vincent, Yoshi, Jinxi, Rhythm, Alexa, Flounder Q Weather-20 degrees Warmup- 100-SSH Calf and runners Stretch It’s cold and windy on this hill let’s head toward the bottoms. Thang 1 Mosey to Rock bleachers start lower ball field and partner up. Discussed the 5 tenets and that weContinueContinue reading “Backblast- The Tank @ Vets 12/18/2019”

You ever see that Folgers commercial…well, really any Folgers commercial where someone in the house opens up the coffee and takes a big sniff? And then every other coffee drinker in the house wakes up, eyes closed, eyebrows raised and a smile on their face as they take a deep breath to the smell ofContinueContinue reading “12.10.19 Bag of Wrenches Backblast-BigBird Q”

Come join me in the 40206 tomorrow morning for a full body workout. We’ll hit up Mary Sue, the tennis courts and the reservoir, but not necessarily in that order. SYITG @ 0530. -Wham!

Sprinting is underrated. We will do a lot of it tomorrow. We will get warm fast. You will get better. SYITG for my 1st P-ville Q! WF

It’s that time of year again when the #fartsack strikes hard because of weather…..the time when we all need to hold each other accountable to get out, get better and get stronger. That’s what 11 PAX did at the Foundry….we sharpened each other like Iron sharpens Iron! PAX: Devito, Gilligan, Brown Water, Crockpot, Dauber, Backflop,ContinueContinue reading “BB 12/18 FOUNDRY @The County w/ WILDflower”

Thriving or surviving. Given the choice, I don’t think there’s any question which option every PAX member would choose. It’s the vision & the goal of Kilo, Diablo, Catfish, & myself for the Region to THRIVE within ALL 3 Fs in 2020. This challenge is meant to jumpstart the acceleration of thriving as soon asContinueContinue reading “2020 IRON-HORSE CHALLENGE”

PAX (13): Etto, Kilo, Porkchop, Glen Ross, Blueprint, Perfect Form Deuce, Terrible Form Buschhh, PED, Snowman, Softtop, Fergie, Fridge, Old Bay (QIC) Conditions:  Awesome.  Clear, Dry, Cold. Gear: In case Zoolander is reading, 2 top and bottom base layers, adidas joggers, patagonia fleece, stretch balaclava, gray knit hat from Big Lots.  Felt good. COP: 15ContinueContinue reading “Extender 12/19/19 Backblast, Old Bay at the helm. “That sounded like I ran over something””

PAX: Squid, Air Supply, Birdie, charolais (r), Shuttlecock (r), Grandpa Bear (Q) Disclaimer Mosey to COP Grass grabbers bent over Grass grabbers to right Grass grabbers to the left toe touch Calf/leg stretches w/ arm to the sky Downward dog Arm/shoulder stretch Arm circles SSH Mosey to back of High school Thang 1 Partner upContinueContinue reading “12/19 Bayside backblast”

0530 Collins Highschool 19 degrees….we will stay warm. SYITG

Well boys, my last Q wasn’t great…I admit it.  It had been a crappy week, and I didn’t prep as much as the men of F3Lou deserve.  Not virtuous leadership. I’m gonna make up for it tomorrow.  Put down your peppermint mochachinolattefrappe, bundle up, and come out and get wrecked with me ITG. We willContinueContinue reading “Old Bay Q at the Extender – preblast for 12/19/19.”

Tomorrow’s my birthday, and I only want two things: 1. a whole bunch of used sleeping bags for Jitterbug’s Wayside F3 drive; and 2. a bunch of friends to do a hundred bodybuilders with. Come out to the Garden tomorrow and bring me my gifts. We’ll stay off the grass. 0530. SYITG.

Part 1 of 2 at the Peggy Baker December to remember with Backflop. Pax – Bulletin (R), Captain Crunchberry, Cochran, Meter Maid, Backflop (Q) Well, like I said, I brought the lights…and the full body beat down. We found out just who was naughty or nice. And to that point which of the PAX wouldContinueContinue reading “Backblast Peggy Baker BO 12/17/19”

Come join me to celebrate my century mark. Yes, my 100th post!! I have learned a great deal from you HIMS out there about Leadership and Brotherhood. Temps are supposed to be low, but we will team up and keep warm. This will be a U v U workout with your brothers pushing you toContinueContinue reading “12/19 PB – The Agony at the County”

Can you achieve muscle failure 6 times in only 6 exercises in 45 minutes, with a warmup and COP? Come find out Flounder Out

December 15th 2019 Monday Heavy Vets 9 Hims Raining around 30* 9 brave men showed up for a WeEdWaCkEr beatdown. Kilo, Plumb Bob, PK, Flounder, Starlight 💫 (my 2.0), Meatball, Tony Malito, Eto, Weedwacker. Kilo proceeded to waft his manliness on Plumb Bob with a quick realignment of the spine. Now with Plumb Bob erectedContinueContinue reading “Gettin heavy with the wacker”

My 2nd Q – Lots of hills, burpees and solid PT! PAX Catfish Huggies Fructose Sarbanes Milton Husky(Q) COP- Mosey up to top of hill then- 20 side straddle hopsGrass Grabbers Downward dog Sets of 10-9-8…. Burpees Set of  10-9-8… Spiderman-Merkins  Thang 1 – Run with Coupon up hill  Thang 2 – Sets up 6ContinueContinue reading “BACKBLAST – 12/17/2019 – GARDEN”

We will mold and shape each other tomorrow. It will not be easy, but we will get stronger. Bring gloves. WF

So this is actually two days before the 2-year mark of my first post, but my first post was the Bridge at The Posh so we’re going to celebrate a little prematurely. If you haven’t been to one of my 50+ Qs over the last two years I encourage you to come out tomorrow &ContinueContinue reading “2 Year Postversary at The Bridge 12.18.19 PreBlast”

According to the weasel shaker, this will be my first Q in over four months. Bundle up and voyage out to the Mutt in the morning to see if I still have what it takes. SYITG

Bring your ruck a sandbag if you have one and a beast mode attitude. You’ll be thirsty for some fellowship at the end of this one. RuckOps 9-10 PM RecBar 10-???

North Posh 12/16/19 BB. Pax: Huggies, Carlton, Retainer (QIC) We love doing ladders in F3, where we gradually add one exercise to a list of exercises, with each round separated by a sprint. Since North Posh is run-heavy, I thought we’d run a reverse ladder and do rounds of just one exercise, with each roundContinueContinue reading “Beastmode Backblast”

No matter how late I write this, it was a memorable workout that I will not forget.  The weekend after Thanksgiving, the weather was less than ideal, and two HIMs joined me in the gloom for some good PT, quality second F, and the right amount of third F. Who was there? Vincent, Tron, PKContinueContinue reading “Backblast – 11/30/2019 Alphabet Soup”

My VQ at the Loco…Come join us for a full body workout celebrating lucky number 7!  No coupon work but gloves may come in handy.  I can assure you that we will all be better off when we leave.  SYITG  -Flip Flop

I’m bringing the lights to PB! Get ready for a full body beat down. We will work every muscle group…you will be tired at the end, but better for it when finished. It’s like my high school cross country coach always said, exhaustion now, exhilaration later. There are no excuses not to get out. BringContinueContinue reading “Preblast Peggy Baker BO @ 0530 12/17/19 – Backflop Q”

O.J starts this off each time it is murky Pork Chop intense work and Pope with his burpees Get up and get dressed in warm and fresh clothes Come to the O so you see how it goes! #SYITG