Category Archives: #Louisville

Congratulations PAX members!! You’ve made it through Q School week!….Well…almost. You have 60 more minutes to endure before you can earn your diploma. And earn it you will on this day! Like the magician says when he pulls a rabbit out of his hat, “Ta Ba Da!” We will do a little EMOM, and althoughContinueContinue reading “8.10.19 BigBird Q School @ The Nest-Pre Blast”

We are  wrapping up Q school week and the PAX numbers have been off the charts this week.  Come out and join me for the final workout of the week, where it all started – “the O”.    We will do a little bit of running, some coupon work and a good dose of coreContinueContinue reading “PB – Q School Vincent Q “the Ruiner” 8/10″

Hello, I’d first like to thank all of you fine HIMs for gracing me with your presence this morning.  It was a great morning to get up and get after it.  As you can tell from the attached picture, my M thinks I am crazy and also thought it was picture worthy to capture myContinueContinue reading “BB – TONY MALITO – THE CHOPPER (Q-SCHOOL) 8/9/2019”

Thanks to all 17 strong that showed for Q school work out. Great warm up and thanks for giving us a little bear crawl, lunge, and running. Attendance: windshield, deuce, fridge, old bay, soft top, water boy, tiger, grinder, woo woo, no show, pepperoni, Larry flint, sumppump, mouth, blueprint , zima, Wham-o (q)

Q School week!! Yes!!! Damn, I love it! Ok, well, not really. Q School is like going to the dentist; it’s not something you necessarily enjoy but it needs to be done. So we did it…Mutt style of course, which is always a little off, but it gets the job done. I practiced my COPContinueContinue reading “08-07-19 – Backblast – The Blender @ Le Mutt – Q-School”

I’m ready to make back to school fun for all those ready to join me at Pleasantville in the Gloom. Expect to learn a little and participate a lot…especially if you have little to no experience Qing. We may be on the grass a little (amphitheater stairs), we will run (in spurts) and I recommendContinueContinue reading “Preblast- 8/9 Grinder Q School – Wisteria at Pleasantville”

Hello! My name is Tony Malito and I will be your worst nightmare for the impending gloom at the CHOPPER aka THE CHOP SHOP aka Q SCHOOL aka MALITO’S FUNHOUSE!  Please do come and get better alongside your cohorts.  We’ll have a great time ‘learning’,  there will be no pop quizzes, no stupid questions, noContinueContinue reading “PB – TONY MALITO – THE CHOPPER 8/8/2019”

On Wednesday 3.6.19 I went to morning mass for Ash Wednesday & ran into Uncle Rico. I was kind of busting on him because he hadn’t been out as much since it got colder (7 times in total to this point in 2019) which somehow led to the idea of doing a WO at St.ContinueContinue reading “Cloverfield BB 8.8.19 “F*#k it!””

There is one rule that F3, and life in generally, continually teaches me.  You can not control everything.  When man makes plans, God laughs and says watch this. Q-School at the tank began like I imagine every other school day was for most of the PAX growing up. A few good students getting out ofContinueContinue reading “08.07.19 PK Q School Backblast”

It was amazing to see my bro and bro-in-law this morning. I’ve been telling those guys for almost 2 yrs now how they wold love getting up at 5am and running backwards up a hill. I was greeted at the with enthusiasm this am with 22 happy faces.  Dynomite, Jitterbug (R), Ladybird (R) Sandtrap (R),ContinueContinue reading “BB – Bob Ross – The Bridge – 8/7”

Come join Q school week, Wham-o filling in for snowman at the Mutt tomorrow. As Ron Burgundy would say, there maybe a little running? Promise fun for all!

“Alexa, what did you do this morning?” Ok! Here’s what happened: These HIM’s showed up, ready to work: Bulletin (R), CrockPot, Cochran, Gilligan, Miles Davis, Valdez, Dauber, Big Bird, Gisele, Alexa (QIC) The weather was comfortable with a slight breeze. A more extensive introduction and disclaimer were given (The Q thinks he has Strep ThroatContinueContinue reading “8/7 Foundry BB”

All week the Site Qs of F3Louisville have stepped up to Q the WO they oversee for Back to Q School week, but if you look at the calendar you’ll see me on the schedule tomorrow at Cloverfield (which I am not the Site Q of). You see tomorrow will be 5 months since IContinueContinue reading “Inaugural Cloverfield 8.8.19 PreBlast”

As the PAX who have posted this week know it’s Q school week. Come to the County tomorrow for a little teaching on why Mama enjoys this cult (cough) I mean workout group. We will do a Dora and pearls on a string. The main thing is we will learn and become better HIMS. SYITGContinueContinue reading “PB 8/8/19 The Agony at The County- It’s Q school week”

We kicked off Q-Week at Vets with a Pax of 15 muscle bound savages ready to start their week off moving heavy things for an extended period of time. Boom. Run on sentence, but no running at Big Mo. Loud and Proud Disclaimer I explained MY view what a “Heavy WO” should include. #1 KeepContinueContinue reading “BB – Worm Q – Big Mo HEAVY – 8/5”

It’s Q School Week for the Louisville Region.  So I get first crack at the Mutt, as Site-Q of the Rooster, to lead a workout instructing the pax on the correct protocols and techniques of a well run F3 beatdown. Wait…what? Found it kind of funny as we congregated around the flag pre-workout this morningContinueContinue reading “The Rooster 8-6-19 Q School w/ Geppetto”

Come join me for Q School week at the Blender. I will deliver an educated beat down that is assured to interest the newest FNG to all you F3 veterans. There will be some running and a little crawling so bring your gloves.  SYITG.

This one is short and sweet. PAX: Glen Ross, Sump Pump, Fridge, Jolly Rancher, Milton, Dauber, Jergens and Zima (Q) Conditions: Hot with a chance of wet. Warm Up: Since the amphitheater stage is currently been claimed by a flock of geese, we had to mosey to a new spot.  Pax followed YHC around theContinueContinue reading “BB Pleasantville 08/2/18 Zima Q”

Don’t be a sad clown and fart sack.  Come out to the gloom, and realize how small the obstacles are that are keeping you from your dreams.  We will go over the items that have made F3 great for myself and so many other men out there.  Bring a friend, or come make some newContinueContinue reading “08.07.19 – Pre-Blast PK’s Q-School 0530 @ the Tank”

What will be painted on the canvas for this Wednesday.  How about rocks and bridges. I’m taking it old school for this back to school bunch. I plan on making it you vs you. I will go over the core principles and what makes F3 great in my opinion. Plan for a little running, pickingContinueContinue reading “Pre-Blast @The Bridge “Back to School with Bob Ross”

PAX: Face, Airplane, Captain Insane-o, Buschhhhh, Wham!, Digiorno, PorkChop, PitStop, Abacus, Methane, Butcher, Merlin, Jinxy, GirlScout, Splinter, Data, Tron, Nugget, Dorthy, GreenWave, Paris, Doogie, Lobsta’, Gru, Gillespie, Vincent(R), Cutlass, Violet, FloJo & Zartan (Q) Conditions: bout as good as August gets. Gearlander: Altra kicks, shorts (too short) and shirt (too tight) with trusty tac hatContinueContinue reading “8.6.19 BoW Q-School BB: Blah Blah Merkin Blah”

Come out to the Mutt tomorrow and get schooled in the ways of Q-ing by Geppetto.  We’ll talk counting, core principles, and maybe even get in a little phys ed.  Expect some coupon work and short interval running.  Take good notes because there might be a test…

Starting off q week @ bayside we will have some nice 1:4 ratio work and some You vs. You work.  I’ll chat about what I like about these types of exercises and what keep in mind  when putting together a Q with these workouts.. Looking forward to it. Collins HS ,  5:30 am sharp GlaucContinueContinue reading “08/06 PB: Bayside Glauc Q school.”

Me, my glitter fanny pack and 6 other HIMs skipped school today for some blackops at the O.  I’d like to get around more, but posting on Mondays is hard for my work schedule.  This also marks the 1 year anniversary of the blackops at the O on Monday—so we proceeded with the workout orContinueContinue reading “8/5/2019 BlackOps at the O BackBlast”

Q School came at the perfect time. Tomorrow will be a nice refresher for those of you have have Q’d before and an introduction to the key pieces of our WOs for those who are newer. At the end of the day, there are really only a handful of things you would need to doContinueContinue reading “8.6.19 BoW PreBlast: QS w/ Z”