Category Archives: #Louisville

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”

@Retainer (Q) @Iceman  (R) @Dynomite @Harbaugh @Deep Dish @Ladybird  (R) @Mark Smith (F3_Skirmish) (R) @Whitney (R) @Jitterbug (R) @Bob Ross @Gypsy @Airball @Rosie Great morning at the Incubator, today. Thirteen poshies made the O Posh trip for a lesson in Q school. We reviewed the disclaimer, cadence counts, and several basic exercises, and then got to work. COP: SSH’s, IW’s, GG’s,ContinueContinue reading “8/5 Poshy Q School”

North Posh was founded to be the “Beast Mode” site for F3 Louisville. Tomorrow I plan to educate our PAX on what a Beast looks like. Prepare to run and bring a headlamp for our adventure! SYITG

A year ago, I decided “what the hell” and posted for my first workout with F3. It goes without saying that things are a lot different this year. And this workout was a hard one because I wanted to push myself to remind me how far I – and we – have come together. PAX:ContinueContinue reading “Back Blast – Nest @ The County – 08/03”

Im very pumped to lead the Big Mo for Q-Week. We’re going to get after it with a traditional HEAVY WO. Light Running, Heavy Lifting. Bring a weight plate, dumbbell, and/or kettlebell. SYITG. Early Birds Get- WORM

Qs: Diablo / Kilo PAX (28): Captain Insane-o, Face, Busch, Flo Jo, Scuba Steve, McAfee, Worm, Grinder, Deuce, Glen Ross, OJ, Butcher, Mr. Kotter, Digiorno, Fall Guy, Double Down, Vincent, Violet, Wopner, The Dude (DR), Bail Out (DR), WannaCry (DR), Speedy (DR), Gun Show (DR), Sandman (DR), Gomer (DR), Kilo, Diablo Intro Today was aContinueContinue reading “BackBlast for The Ruiner at The O 8/3/19”

Pax: Whamo, Pepperoni, Blueprint, Massie, Left-Eye, Geppetto, PlumbBob, T-Ball, Tureen,  Airball, Spida, SumpPump, Cornbread (Q) Weather:  67* n sunshine. 7:00 a.m.: Welcome and disclaimer given.  Reminder to modify as needed and to help each other to follow perfect form (and avoid injury).  We had some little guys with us and the dads worked the modificationsContinueContinue reading “BB: “Dog Days of August” @ the Mutt 8-3″

Retainer (QIC), Short Circuit, Rhythm, FNG Nemo, Buzzard, Whitney, Gump, Pew Pew, Mama’s Boy, Gilligan, Jerry McGuire, Big Bird, Uhaul, PK, Abacus. Started with a short mosey and COP with SSH’s, GG’s, IW’s, and lots of runner stretches for the main Thang. Da Thang: Fartlek sprints. I set up 6 cones creating 5 @ 80ContinueContinue reading “7/30 County Fartlek Backblast”

A year ago today I finally broke down to head locks put on me by several PAX led by PK and posted for the first time. My first post was Q’d by Fergie and I remember barely being able to mosey across the parking lot. During the thang, about the only thang I did wasContinueContinue reading “Preblast – Jolly’s Postaversary : The Nest @ The County – August 3.”

Saturday 8-3 forecast: 7:00 a.m. 68* and sunny.  Looks like the downward dog, upward dog, and getting dogged by a beatdown is a guarantee.  Wear gloves for plenty of coupon work.  #soreonsunday.  #SYITG.  Cornbread.

WOW, talk about jumping into the deep end. 35 HIMS showed up to the county this morning for the Agony and my VQ. I had my wienke planned and ready but as the cars continued to pull into the parking lot I feared it was not adequate for such a crowd.  We started with aContinueContinue reading “BB@The Agony 8/1/2019”

Weather 70 degrees.  Clear Pax (6) – Huggies (QIC), Mr. Hat, Latex, Frosted Tips, Harbaugh, Meter Maid Long Run Park could be the newest addition to our growing list of AOs.  Its pretty dark in the gloom at 5:15 but I think that there will be more lights available as we go forward.  Otherwise, IContinueContinue reading “BO @ Long Run Park Back Blast 8/2/2019”

Yesterday YHC decided to include the weinke in the preblast.  Letting the pax know what they would be getting into before they came.   YHC also knew that TheO was going to make a run at the ghost flag they were unable to capture at the Agony on Thursday.  So I had little to lose,ContinueContinue reading “8/2 Backblast The Chopper KiloQ #Woof”

What a great turnout for my one year Q-iversary! Thank you all for the support over the last year. I can honestly stay that leading this group during different WO’s has a very rewarding experience. Pax- 24 Fanny Pack (R), Whitney (R), Cutlass, Jinxy, Merlin, OJ, Carlose’, Thumbtack, Kilo, Greenwich, SweetTART, PK, Meatball, Doughnut, McAfee,ContinueContinue reading “BB – Worm Q – The Tank 7/31”

Like Captain Insane-o, are you also preparing for the Kumite? Or, more like McAfee, are you training for the All Valley Karate Tournament? Or, are you strengthening yourself to join Zartan as a cooler at the Double Deuce? We all have a goal, and Kilo and I hereby give you a money back guarantee ofContinueContinue reading “Diablo & Kilo PreBlast for The Ruiner at The O 8/3/19”

It’s been a few weeks, ok a few months, since I’ve been out to the most-Pleasant of AO’s so I’m pretty jacked up about my Q tomorrow. You will be too after our time together. We’re going to run fast, but not too fast, take chances, but keep everyone safe, and we’re going to getContinueContinue reading “PB Pleasantville Zima Q”

Delayed post.  My first Q was a bit of a struggle as was posting the backblast..  nice conditions- 70 degrees, not humid PAX Huggies, Catfish, Furctose, Harbaugh, Mr. Hat, Maxi, Domino, Latex, Frosted Tip, Gypsy, Sweet tart, Nino, UncleRico and Endo   COP: 1). Side Straddle Hop 2). Grass Grabbers  3)  Burpees  4). Merkins Thang: HillContinueContinue reading “Back Blast: BlackOps @ The Garden 7/25 (Husky VQ)”

100% stole this from DarkHelmet at F3TheFort.  I’m putting this WOD out in the preblast to put pax planning to attend on notice. Modifications can and should me made to cut this set in half if need be. Its always good to push yourself to do something difficult to see where you’re at. #ChallengeYourself -Kilo