PAX (20): Digiorno, Buschhhh, Capt. Insane-o, Face, Zima, tureen, soft top, pepperoni, blueprint, Glen Ross, wham-o, noxeema jackson, fridge, tiger, waterboy, no show, backdraft, Rih Rih, Sump pump, deuce (Q). Several tanks and two weight vested (CI and Face). Weather was warm and humid, but given the rain that was surrounding the area, it wasContinueContinue reading “BB – The Rooster 8.13.2019”
Category Archives: #Louisville
Pre Blast 14-Aug-2019 Thursday #Agony at #theCounty 0530 Crock Pot Q
What meal is in the Crock Pot? Airplane and I both want the Q at the Agony tomorrow. We’ll play rock, paper, scissors in a best of 3 series. Winner gets the Q, loser does burpees. Here’s how it will go: 1. I’ll win the roshambo, likely in the first 2 throws. 2. I’ll grabContinueContinue reading “Pre Blast 14-Aug-2019 Thursday #Agony at #theCounty 0530 Crock Pot Q”
PreBlast the Agony 8/15 Beatdown before the Beatdown
YHC has been challenged to an epic Rock Paper Scissors battle to determine who’s filling in as Q. Don’t spend your workout on low and slow with crock pot. Take it to the skies with AIRPLANE!
8/15/19 – Fungi Q- BlackOps “near” The County. English Manor.
As we continue our County starfish efforts, we’ll be trying out a new place tomorrow. 7600 Lagrange Rd. English Manor parking lot. We’ll be working out near the Pewee Valley Fire Department site. This will be an old fashioned Bootcamp type workout. We’ll do a little runnin’, merken’n, big boy’n, burpee’n, lunge’n and other coolContinueContinue reading “8/15/19 – Fungi Q- BlackOps “near” The County. English Manor.”
PB 8/15: Fructose VQ @ Cloverfield (The Garden)
Join me at The Garden for my VQ on 8/15 for a burpee-free beatdown. WO will be simple. Intense. Hard. Chippendales encouraged. Coupons included so those of you with soft paws bring gloves. Another great F3 day will be achieved TOGETHER. We wake up in the morning and piss excellence….ITG!
Pre-Blast: -The Tank- CutlassQ – 8.14.19
Cutlass would love to see you at the Tank tomorrow. Prepare for a good mix of Strength, Cardio, and other related butt whooping. Gloves recommended. Getting Better guaranteed.
8/12 BB-The BIG MO Heavy @ The Tank-Meatball Q
What an awesome day to get SWOLE! This was my VQ Heavy post and I was very nervous about it. Not really knowing how many PAX would be coming I overestimated the normal and prepared for 16…..and 24 showed up! With a couple of adjustments and help from Heavy Q experts, Worm, Hot Wheels andContinueContinue reading “8/12 BB-The BIG MO Heavy @ The Tank-Meatball Q”
Pre Blast: Grizzly VQ at the Foundry Heavy – Aug 14, 2019
This will be simple (not easy) body-weight strength partner work. Bring a vest or ruck if you are feeling extra. Be careful to lean into your partner and not the reps. It will be easy to get beat up by the number if you are not encouraging and pushing each other. #IronSharpensIron Never sacrifice full rangeContinueContinue reading “Pre Blast: Grizzly VQ at the Foundry Heavy – Aug 14, 2019”
08-14-19 Preblast-The (Inaugural) Heavy Blender @ The Mutt
Join us at The Mutt tomorrow for our kickoff to The Heavy Blender. This is going to be a permanent change to The Blender. We are stealing a page from our brothers at The Vet who have done a great job with their Heavy Monday’s! Geppetto has spear headed this effort and as Site QContinueContinue reading “08-14-19 Preblast-The (Inaugural) Heavy Blender @ The Mutt”
Back Blast Bag of Wrenches 8/13/19
Finally pooped my O Q cherry! I have to admit, that’s a great site for a workout. 23 PAX came out and got a little bit better. Pope, Vincent (R), Fall Guy (R), Trump, Zartan, Data, Viking, Speed bump, Fergie, PorkChop, Loco, Violet, Tammy Faye Bakker, FloJo, Nugget, Alexa, Scuba Steve, Pixar, Doogie, Paris, Butcher,ContinueContinue reading “Back Blast Bag of Wrenches 8/13/19”
Pre-Blast @ The Bridge: Tour de Posh with Deep Dish
We’re going to visit a few of the famous sites at The Posh! Bring gloves a headlamp and a willingness to get better. This will be a high intensity you vs. you workout with suggested modifications. SYITGDeep Dish
8/12 BB incubator KiloQ
Punch Monday in the teeth! I know that’s not the teeth but you get the idea. I had a goal for this workout, get the heart pumping right away and don’t let it stop the entire way. Keep that energy rolling right into the Monday. Disclaimer given: I am not a professional, you are hereContinueContinue reading “8/12 BB incubator KiloQ”
8/13 – Douglass Hills Black Ops – 0515 – Hot Wheels
Why Not. It could fun. Meet in the Pool Parking Lot Tuesday 8/13 @ 0515.
8/12/19 – BB – BO @ the O
Pax: Fall Guy (R), Blueprint, Pork Chop, Glenn Ross, PED, Pope, Fergie (Q) Weather: Low 70s, and decent humidity. A pretty simple and straight-forward kind of morning. Start with a quick COP – SSH * 41, Grass Grabbers * 10, DownDog/Runner’s Stretch. Mostly just wanted to get our legs loose, which would get most ofContinueContinue reading “8/12/19 – BB – BO @ the O”
BB: 8/10/19 – The Hurt @ The Mutt with Sump Pump
11 got after it for some 7’s at the Mutt. The mumble chatter was pretty foul. Sump Pump had just had a “procedure” done the day before and was advised to stay away from physical activity for 3 days. Geppetto warned that the worst thing that could happen is that I would sh*t my pants. ContinueContinue reading “BB: 8/10/19 – The Hurt @ The Mutt with Sump Pump”
BBlast the Ruiner 8/10
After a long week of Q-school, the PAX was well versed and a group of wiley veterans showed up for a Vincent style Saturday morning Post. 13 total including, Nugget, Trump, Wham, Escort, Violet, Pope, Tron, Diablo, Tureen, Cutlass, Jinxy, Merlin (who is becoming a veteran at the age of 13!) and Vincent -Q. ContinueContinue reading “BBlast the Ruiner 8/10”
Pre-Blast: McAfee’s Four Loco and BIG ANNOUNCEMENT – 8.13.19
Coming off the heels of Q School, I am taking the liberty of going a little off the wall. Come out to the County tomorrow to see what crazy workout I can come up with. It will involve coupons, body weight work and running. So bring gloves, good shoes and plenty of energy as weContinueContinue reading “Pre-Blast: McAfee’s Four Loco and BIG ANNOUNCEMENT – 8.13.19”
PB 8/13/19 The Cliffs At The Garnden!!
As the one and only Joe Dirt can say, ” Life’s a garden dig it.” Tomorrow we will run the cliffs and dig up the garden. Bring gloves as coupons will be involved. We will do some station work and we will run. This will be you vs you. Let’s get after it tomorrow. SYITGContinueContinue reading “PB 8/13/19 The Cliffs At The Garnden!!”
Q School at the Fog
As we wind down the week and finish up what I believe to be a successful Q School, we had one final workout at the Poshlands on Saturday. With many of the PAX having already been to another workout earlier in the week I wanted to show some variations of exercises and how to incorporateContinueContinue reading “Q School at the Fog”
PB – The Rooster at the Mutt – 8/13/19
I haven’t Q’d in a while, so I am glad we had Q school last week to help refresh things for me. We will do plenty of running, which will be mostly you v. you. There will also likely be a little coupon work, so gloves are a good idea. Its going to be hotContinueContinue reading “PB – The Rooster at the Mutt – 8/13/19”
Pre Blast Bag of Wrenches 8/13/19
VQ for me at the O. I’m still polishing my weinke, but I’m leaning towards run heavy.
Back Blast: The Max 8/10
Our boy fanny Pack has been pushing the pax to get out early for some pre workout running. I know I need to do it and so I finally decided to make it happen. I showed up to find a new HIM, Digiorno, waiting to get in on the action. Glaucoma rolled in at theContinueContinue reading “Back Blast: The Max 8/10”
8/12/19 – BO @ the O
Bring running shoes, gloves, and a can-do attitude. SYITG.
8/11 PB Incubator Kilo
Do you find yourself often suffering from a case of the Monday’s? If you answered “yes” let’s start the week by kicking Monday in the teeth at the incubator. If you answered “no” come to the incubator to kick Monday in the teeth. 0530 at the flag! SYITG -Kilo
PB-BIG MO HEAVY-Meatball Q-8/12/19
Come on out to the Big Mo Heavy at the Vet for my Heavy VQ, where cardio is a dirty word. Bring anything heavy that you have-Dumbells, Ruck or plates and wear gloves. We will be doing a total body beat down. SYITG Meatball
Pre Blast: Q school @ The Max
Come out to Bayside to put a bow on a successful Q week. The workout will be varied, continuous, and intense! We will work on all muscle groups. SYITG!!! -Banana Bread
BackBlast Q School #BrainSwole Digiorno Q Temple of Gloom #F3Counts
Q School is a great time of the year. After 2 years of being a part of this group of HIM, we all need to brush up on our ABC’s (Glenn Ross knows what I am talking about) and 123’s (math, not my strong suit…Tabata stations damn you). Anyway, this past 2 years has beenContinueContinue reading “BackBlast Q School #BrainSwole Digiorno Q Temple of Gloom #F3Counts”
Q School at the Fog – 8.10.19
Q School will come to end at the Poshlands tomorrow. We will go through the ins and outs of how to set up and workout while enjoying some sweat and exhaustion. We will take a trip or two around the egg lawn, with no coupon work so come ready to run and do some goodContinueContinue reading “Q School at the Fog – 8.10.19”
Backblast 8/9 Pleasantville Q School
Great crew this morning at Pleasantville: Skirmish(R), Sandtrap(R), Milton, Grizzly, Old Bay, Geppetto, Big Bird, Plumb Bob, Grinder (Q) We started in the usual way, with some COP, but after leading us in SSHs, I had the other PAX lead the group in Abe Vigodas, Merkins, Grass Grabbers and Copperhead Squats. I finished us upContinueContinue reading “Backblast 8/9 Pleasantville Q School”
8/10/19 PB – Sump Pump Q School – The Hurt At The Mutt
Tomorrow is the last day of 2019 Q school. One of the core principles of F3 is that workouts “Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary”. Come out to the Mutt so we can see what you have learned. We’ll do some runningContinueContinue reading “8/10/19 PB – Sump Pump Q School – The Hurt At The Mutt”
F3 Louisville 