Category Archives: #Louisville

Going with a Christmas themed workout for tomorrow at the Extender.  Probably leaning towards more of a run heavy, but I will keep your shoes dry (Mouth). Wear a Christmas sweater if you have one (try Walmart–they have some good ones/ cocaine Santa) SYITG

Q: Diablo PAX: (11) PK, Worm, Rhythm, Johnny on the Pot, Vincent, Wiki, Fertile Myrtle, Tony Malito, Cookie, Drysdale, Diablo Intro: It was cold this morning. 24 degrees at 0530. Thus, the primary goal was to keep the PAX moving. The secondary goal was to blast the core, hit some movements that focused on theContinueContinue reading “Diablo BackBlast from The Tank at The Vet 12/11/19”

Come count down to 2020 with Pelican at the Firehouse. This workout is inspired by a workout I did on my own in a hotel room in my underwear this summer. If that intrigues you or even if it repulses you come out and you will get better. Here’s a hint it’s not pickle pounders.ContinueContinue reading “Pre-Blast 12.12.19 Pelican Q PWV Firehouse”

What meal is in the Crock Pot? !ti fo nuf eht rof tsuj ffuts wen yrt dna redro fo tuo sgniht od lliw ew worromoT Why not mix it up and do something new? Whaddya’ say? Bring gloves, you’ll spend time on all fours.

200…  yes that’s 200 posts at Louisville F3.  Can’t believe it. I’m going back to where it all started, the homeland, the County!  Come join me to celebrate #200! After conquering the North (Posh), the mutt, the O, and Pleasantville, the “Viking ship” is heading back to the homelands (the county).  Many years ago VikingContinueContinue reading “PreBlast Viking 200th post @ County”

I anticipate lots of movement to deal with the cold but….. How many _______ can we do? I do like Merkins and BBSU, maybe SYITG Flounder out

I am excited for my VQ Heavy tomorrow morning at the Foundry. Going to be a cold December morning. We will keep moving with Team Push and Pull Heavy work out…with Coupons, dumbbells and Bands. Cardio will be mixed in to keep the heart rate and body temp High. All the while enjoying the soundsContinueContinue reading “Pre-Blast 12/11/19 The Foundry @ The County Leprechaun VQ 0530”

There is a rumor of a possible Grinder sighting for the Heavy Blender tomorrow morning. It’s going to be cold, but we will stay warm by lifting heavyish things. Not much running so come on out and join us. SYITG!

Get out to The Vet tomorrow morning and get better. Expect some core-focused work, mixed in with the testosterone-boosting, full-body workout you’ve come to expect from YHC. No gear needed other than an extra layer for the lower temps. When: 12/11/19 and 0530 Where: Veterans Memorial Park SYITG Diablo

Got Guns? We will drag, push, Press, pull, and flip our way through another Tuesday night RuckOps. 9-10 pm at vets followed by some solid 2rdF at RecBar (no shame in joining us for beer Only at RecBar @10) #GetBetter

We will run from one place to another, lift things up and down, laugh with and at each other…all while getting better. The Rooster is calling, you better answer. SYITG

Mad Weight We work out rain or shine, sleet or snow, cold or hot. But when you have access to a gazebo you use it. That’s exactly what the 11 pax at BigMo did this morning. My car was stuffed with likely every sandbag owned by F3Louisville pax. I have these beauties from the ruckContinueContinue reading “12/9 BigMo #LegDay with Kilo”

Weather – wet and windy 52 degrees PAX 7 – Huggies (Q),  Barkley (FNG), Nino, Viking, Catfish, Dunphy, Jitterbug (R) I went shopping at Lowes and purchased some lights in hopes to rival Nino.  This was a last minute push to steal Q of the year for 2019…we’ll see. COP SSH IC, Imperial Walkers IC,ContinueContinue reading “The Silo @ North Posh Back Blast 12/9/19”

Weather – Wet!!! PAX 3 – Huggies (Q), Mr. Hat, Uncle Sam (R) COP – SSH IC, Imperial Walkers IC Thang 1 EMOM Burpee Sprints – 5 minutes 5 burpees followed by a 40 yard spring every minute on the minute for 5 minutes Thang 2 The Circuit 4 stations  with various modes of transportationContinueContinue reading “BO @ Long Run Park Back Blast 12/6/2019”

It’s been almost a month since my knee injury and I have yet to fully diagnose the situation. I know Jolly, should’ve seen the Dr. sooner…but I have shitty insurance. I haven’t Q’d in that long and have only been able to post twice…well three time if you count the super-smart decision to play TurkeyContinueContinue reading “12.10.19 BoW @ The O-PB: BigBird Q”

Peggy received her first shipment of coupons last week, and I can’t wait for everyone to help me break them in.  Holiday shopping gets pricey, but some mega-couponing will cure what ails you. We’ll incorporate plenty of interval running with the coupon work.  Bring gloves (it’s December…you should already know this).  SYITG.

We’ll be doing some circuit work…burpees, bear crawls and some running.  Bring gloves. SYITG

Looking forward to the am. On the menu is circuit work w/out coupons. Bring gloves and yourself. Come on down. SYITG – Wapner

Sandbags and reps. Sandbags and reps. Sandbags and reps. Sandbags and reps. Bring a ruck plate If you’ve got one. If not. Just bring yourself. SYITG -Kilo

Today was two months from our baseline setting day of Squats, Merkins, Big Boys, Run, and Ladder. Weather – 30s and clear PAX Flip Flop, Uncle Sam (R), Crockpot, Kimble, WILDflower, Captain Crunchberry, Abacus, Cochran, Fungi (Q) COP – 20 SSH IC 10 Grassgrabbers IC Runners Stretches Kendra Newmans Max Squats in 2 Min 1ContinueContinue reading “12/5/19 Backblast The Firehouse BO – 2nd Test”

Q Nugget 12/7 the Ruiner Wham! Seabass Vincent Violet Jinxie Tammy Faye Baker Tron Deuce Weather 30 degrees and calm winds. Sun even came out at the end. Gearlander Reebok cold gear shirt, Reebok tights, adidas Bball shorts, Mizuno Wave Riders I had foretold some revisiting of another Q and some fun. I figured, ifContinueContinue reading “Backblast the Ruiner”

Get out to the gloom You’ll get better

Pax 1. Valdez 2. Fungi 3. Cratchet 4. Dauber 5. Meter maid 6. Jolly rancher 7. Captain crunch berry 8. Sweet tart 9. Fructose 10. Double down 11. Gilligan 12. Giselle 13. Brown water 14. Abacus Q 15. Crock pot 16. Backflop We had fun and got better Running and other things.

The birth of the pump and push. Wednesday’s are usually heavy’s at The Mutt, but the storage area is being used, so the equipment wasn’t available. I tried to use coupons to make a heavy with what we had. Pax: Sump Pump, Glen Ross, Old Bay (after picking up the morning paper), Dutch Boy (DR),ContinueContinue reading “12/4 Blender Back Blast”

Pax (17) Backdraft, Fall Guy (Respect), Zima, Shaggin Waggin, Tureen, Digiorno, Pork Chop, Fergie, Pope, Plumb Bob, Deuce, Blueprint, Old Bay, PED, Nugget, Buschhhhh, Glen Ross (Q) (would have had 18 if my man Fridge wasn’t up in Chicago) Conditions: 48*, light rain Put out the preblast and also asked for some HC’s—I think 4ContinueContinue reading “12/6/2019 Mary T BlackOps BackBlast”

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 Pleasantville where we unloaded our ship and let the pillage and plundering began (partner based coupon exercises).  Once all 4 sites wereContinueContinue reading “Post Blast – Pleasantville 12/6”

Iceman is on assignment so we’re bringing a co-Q to The Chopper. Come out to get dem legs and arms feeling good. I’ve heard there’s a little hill that we can use since the coupons and pallets are gone. I’m sure Dynomite has a few surprises for you as well. Deep Dish&Dynomite