Category Archives: #Louisville

It was 3:30 am when thunder began rolling through my neighborhood.  The rain was pouring down.  Probably sounded worse, as my house is currently getting new gutters, so it sounded as if waves of water was running off the roof.  Didn’t matter, Fungi needed a reliever to Q the Tank, and the sweat I plannedContinueContinue reading “Backblast Guest Q by PK at the Tank 06.05.19”

Great morning at Pleasantville. I’ve Q’d 30 PAX before. I’ve never Q’d 3. I think the lower the number, the harder the Q and the harder the workout. Can’t cheat numbers on your merkins. PAX: Jitterbug (R), Milton, Retainer (QIC) Started with the COP, calf raises, SSH’s, GG’s, planking and runners stretches. Thang One: NAContinueContinue reading “BB from the Ville 6/7”

I haven’t Q’d for a while so I am looking forward to tomorrow morning.  Saturday AM Posts followed by coffeteria are my favorite mornings.  It might rain tomorrow, but as the great philosopher Nugget has said, “you only get wet once”!  Plus it will be warm so you might actually embrace the rain as theContinueContinue reading “Pre-Blast – Vincent Q the “Ruiner” @ the “O” 6/8″

While I don’t think anyone would confuse me with a Beast, I am looking forward to my first Q at North Posh. North Posh is supposed to be run heavy.  June is the Merkin Challenge. I’m not going to over-complicate this. You should know what to expect. SYITG – Fungi  

COMPLETE F3 WORKOUT COMPLETE F3 WORKOUT COMPLETE F3 WORKOUT Said that 3 times for a reason. SYITG Diablo

PAX (12): Butcher, Crock Pot, Flo Jo, Pixar, Pork Chop, Rickshaw (FNG) Rocky, Scuba Steve, Tammy Faye Baker, Tron, Violet (Q), Wham Conditions: 68 degrees, No Wind, No Rain Warm Up: Mosey around the tennis courts on the running path to the large field behind the restrooms Body Rotations (5 reps each direction of neck rotations,ContinueContinue reading “Back Blast 6.6 Temple of Gloom @ The O”

It was a great morning to start off the week. As I stated in my PreBlast, I was working on the Merkin Challenge for the month and it would be Merkin Heavy. PAX: Nice and Slow, Methane, Deep Dish, Iceman (R), Jitterbug (R), Scratch and Dent, Maxi, Bob Ross, Retainer, Dynomite, Nino, Fanny Pack, LadybirdContinueContinue reading “BB 6-3-19 @ The Incubator”

This was my One year post-anniversary. I was so excited I couldn’t sleep which didn’t help as I’m under the weather as well, but no excuses today. Lets get better together. I am also participating in the 10,000 Merkin challenge for the month of June. So I wanted to get my quota knocked out beforeContinueContinue reading “BB 6/5/2019 The Agony at The County”

Q: Diablo PAX: OJ, Meatball, Snowday, Methane, Propane, Hot Wheels, Nino, Carlos’e, Fructose, Huggies, Latex, Uncle Rico, Diablo Intro D-Day – When more than 160,000 Allied troops landed along a 50 mile stretch of heavily-fortified French coastline to fight Nazi Germany on the beaches of France. Gen. Eisenhower called the operation a crusade in whichContinueContinue reading “Diablo BackBlast for Black-Ops at St. Patrick 6/6/19 – D-Day Remembrance”

Friday morning will be easy. No running. No merkins. No box jumps. Just a nice stroll through Pleasantville. Come out and join me. 0530. Norton Commons Amphitheater. SYITG.

PAX: Digiorno, Zima, Buschhhh, GlenRoss, OldBay, Face, Blueprint, Zoolander, Juicy, SunoPump, Wham-o, Fridge, Geppetto, Zartan(Q) Conditions: 66* and perfectly humid. Gearlander- 5.5 inch inseam black Brooks shorts, dry fit shirt, Altra kicks and tac hat. Today marked my 2yr Gloomiversary and as I went to write my PreBlast I figured I don’t have to alwaysContinueContinue reading “6.6.19 Extender BB: Charles says…. Sweat.”

As I washing of my wienkie for tomorrow. I realized I had never written my BB from my last Q. Sorry it’s late but here is what went done We had a solid PAX PAX: Jerry Maguire (R) Big Bird Fungi Mud Bug Airplane Cochran Speed Bump Crockpot Le Pew Pew Pew Kimble Alexa AmeliaContinueContinue reading “BB from The Agony 5/23”

We started bringing out our 2.0’s for a 30 min evening workout. The 3 of us that have had the honor of Q’ing have had our 2.0’s involved in planning the Weinke as well as leading the Pax. The idea is to help them grow with us both Physically as well as develop leadership skillsContinueContinue reading “3rd County F3 Dads WO”

Tomorrow at the County we will be doing Merkins and a lot of them. If you want to see how the artificial hair covers the pubic area. Come out tomorrow and do some MERKINS. I promise you will see a difference. SYITG

Rumor has it that petty larceny and random property destruction are less of a problem out East, allowing for a nice stash of coupons at St. Patrick. Let’s break those in a little more tomorrow. If yours ends up bloody and broken, so be it. And, if you’ve never been to St. Patrick, tomorrow isContinueContinue reading “PreBlast for Diablo BlackOps at St. Patrick 6/6/19”

  I may he injured, but you’re not. You will run, I will not. You may have to carry me or push me. It also may be my birthday.   Maybe you’ll post, maybe you won’t.   But it’ll be a lot more fun if you do.   The chopper will be neon on Friday!ContinueContinue reading “6/7 Kilo birthday return to the gloom”

Are you ready to get HIIT?  You will have to keep your guard up during this workout as we focus on high intensity interval training followed by active rest.  Join me at the O to see if we can deliver a “knockout” of a workout.

Sex in the City is turning 21 tomorrow and we have a WO at the at the Mutt tomorrow. Coincidence? I think not. Come join me for a celebration of sorts as we celebrate this extremely important day in history.

I put a lot of thought into my Q yesterday at the BlackOps at St. Patrick’s so I’m not going to lie, my creative juices were a little depleted when I started putting together this WO for the Bridge. Nonetheless, I put something together & I was pleased to see 11 PAX show up despiteContinueContinue reading “4 Corners at the Bridge 6.5.19 BB”

This was only my 3rd Q but we by no means took it easy. We beat the rain and had a challenging workout full of burpees that included some running, upper body and core. The rain held off for us but the humidity made for a sweatfest. It was a small group today but weContinueContinue reading “BBlast @theblender 6/5 Rih Rih Q”

PAX: 20.  Larry Flint, Escort, Windshield, Sump Pump, Zima, Hamm, Meatball, Pope, Glen Ross, Cowbell, Buschhh, Deuce, Fridge, Fergie, Pepperoni, Blueprint, Wham-O (R) Snowman, DiGiorno, Old Bay (QIC). Conditions:  Awesome.  Cool and Dry Gear: Nothing exciting.  Asics gel Cumulus.  F3 Louisville buff. Yes I have a sweet buzz cut, a face that writes checks, andContinueContinue reading “06/04/19 Rooster backblast: Old Bay and some dick named Cooper”

I just had the Q today at St. Patrick’s which means if I’m set to Q at The Posh tomorrow I’ll likely recycle a previous WO (if not the one I did today)…lol think again. Come out to the Bridge tomorrow to see what I’ve come up with. **ADVISORY** I suggest gloves & shoes thatContinueContinue reading “The Bridge 6.5.19 PreBlast”

Circuit Training with Coupons THE SCENE: 55 degrees and clear F3 WELCOME & DISCLAIMER Welcome to F3 I am not a professional You are participating at your own risk You are responsible for your own wellbeing You are here voluntarily, and you are not paying to be here Know your limits and do the best youContinueContinue reading “BBlast 6/4/19 WILDflower at THE COUNTY”

Summer break doesn’t mean you get a break from elementary school activities like tracing the alphabet.  You’ll primarily remain vertical but if you are working on the monthly Merkin challenge, you’ll get a good start to the day. SYITG – Fungi

PAX: Butcher, OJ, Flo Jo, Face, Pixar, FNG Headboard, ScubaSteve, Tron, PorkChop, Vincent (R), Diablo, Loco, Captain Insane-o, Violet, Carlos’e, Zartan (Q) Conditions: Pretty much perfect Gearlander: OJ and I had matching shirts MadCow was scheduled to Q this morning but over tacos he shared with Diablo and I that he had to pour 4,000,000ContinueContinue reading “6.4.19 BoW BB: Ball Kicking = Good Times”

We’ve been running a BlackOps at St. Patrick’s for about 3 months now & it really is an awesome site. There’s a long, consistent, steep hill in the front with a huge parking lot up top & an even longer, multi-grade, hill in the back with an even bigger parking lot. There are two playgroundsContinueContinue reading “7 Stations of Suffering at St. Pats BlackOps 6.4.19 BackBlast”

Thanks to the PAX who came to North Posh for The Fog this past Saturday.  We started with 6 and ended with 8. I feel like thats better than the reverse! We had moved North because of a 5K at South, and also had to dodge Farmers Market Traffic PAX- Jitterbug (QIC), Iceman (R), Gypsy,ContinueContinue reading “Backblast #theFog 6/1/19”