Category Archives: #Louisville

Traveling for work can take a toll on you. Since starting F3 it seems worse, I miss out on the morning beat downs I have grown accustomed to. My last trip to Savannah/Pooler I found a local AO. Getting in a beat down prior to two days in a conference room made the trip muchContinueContinue reading “7/11 @F3Pooler – Back Blast – Guest Q Hot Wheels”

Pax: Abacus, Sump Pump, PED, Swamp (FNG), Left Eye, Snowman, Fridge, Bumble Bee (Respect), Yogi, Zima, Old Bay, Grinder, Cow Bell, Glen Ross (Q) Conditions: 78, mostly cloudy w/ sunrise at 6:28 Pre-workout #mumblechatter: Mostly talked about our Weinkes—pretty sure PED looked at mine at the pool over the weekend, so I had to modifyContinueContinue reading “7-11 Blender BackBlast”

Two weeks ago I (Aerobie)  found myself with over three hundred 16 oz. bottles of waters at the beginning of a July heat wave.  During a circle of trust, I asked for suggestions on meaningful ways these might be distributed to the homeless in Louisville.  I am awed by many great ideas that have beenContinueContinue reading “F3 outreach 3rd f in action”

Looking for those ac Slater abs?? Join us in the gloom in the am. Where: bayside (Collins HS) time: 5:30 am glauc out  

YHC has the reins of an F3louisville staple,  the temple of gloom.  We will work hard.   SYITG kilo

Alright fellas – I have the Q tomorrow morning at The County. The HIMs have been killing it at St. Al’s. So, I’m expecting a big number. And, if you’ve ever wondered where some of our exercises got their names at F3 Louisville, names which have been adopted elsewhere, come out and see me -ContinueContinue reading “Diablo #PreBlast for #TheCounty 7/12/18 at St. Aloysius”

This was my first time to Q on back-to-back days. I was talking with Kilo yesterday morning who figured I’d do the same WO I did at the LOCO, but that he’d REALLY like to get out of the parking lot at The Tank. So, I decided to come up with a completely new WOContinueContinue reading “The Tank BackBlast 7/11/18”

The conditions were a little sticky at Bayside this morning. 7 PAX were present and pushed through the humidity to get better. I’m always amazed at how hard each person pushes themselves to do more than they would by themselves. We are all definitely #bettertogether. PAX: Banana Bread (Q) Turrible Captain GoodVibes Fanny Pack (R)ContinueContinue reading “Back Blast: Bayside BlackOps 7/10/18”

When it comes to being Trump welllll…..everything pretty much turns out to be awesome….or a complete lie.  On Monday I sent my security detail to the O to survey the area.  I was busy selecting a new Supreme Court Justice. At first there were no signs of Coupons or Trumpons (pavers for common folk) anywhere.ContinueContinue reading “The O – Bag o Wrenches Backblast. Seneca….we have a problem”

Thanks for Chedda from Lexington, SC for leading us. COP MOSEY around school and CIRCLE UP in front of school for COP. SSH X 15 IC LBAC (front & back) X 10 IC TTT X 15 IC MOSEY to side parking lot and CIRCLE UP MERKINS X 10 OYO SQUATS X 15 IC MOSEY toContinueContinue reading “Chedda Guest Q #theHURT”

If you read my Back Blast from The LOCO you’ll understand the significance of this picture, but if not you’ll find out in the morning. Tomorrow we’re going to get out of the parking lot & out of our comfort zones…should be fun 😉. SYITG Nino

  If you read the Pre-Blast (which I’m sure you didn’t) you’d know it’d been several days since I’ve been able to post. May not seem like a big deal & it’s probably not, but regardless I was ready to get back into the gloom to get better.  Weather: A clear 72 degrees with 98%ContinueContinue reading “Back Blast The LOCO 7/10/18”

So I stumbled upon this new workout group and thought I would bring a few new things back to the Mutt tomorrow. Get ready for some werkins, some murpees and we will also figure out a way to mix in some zoupon work too- bring gloves! SYITG

All of the excitement leading up to the launch of this new Black Ops location had suddenly turned into fear late the night before.  Would anyone show?  Would the Farmer’s market set up on all the spots I’d chosen for exercises?  Would any of our headlocking produce some FNGs? Would we have an Anchorman-style burpeeContinueContinue reading “Back Blast – 7/7 – Southern Indiana Black Ops @ Big Four Station”

Is it really a vacation if you don’t post DR? This week has been pretty Sucking Awesome. YHC was able to post DR 4x this week with a Q spot to wrap it all up. I stopped at The Fort for the first 3 and ending with GrandStrand #TheDunes. If you get the chance, getContinueContinue reading “Sweet Carolina, nothing could be fina… #DR @F3TheFort @F3GrandStrand #F3Counts”

Two words – NO RUNNING….but if you are doing the Team Vince challenge this is the workout for you… come get your Mutt on.

I haven’t posted since last Thursday, which is only 4 days but it feels like forever. Needless to say I’m ready get back into the gloom. Get up, get out, & get better. SYITG Nino

What: Black Ops Beatdown Where: Bayside (Martha Layne Collins High School) When: 7/10/18 @ 0530 How:

PAX: @Pew Pew, @Flounder, @Gypsy FNGs: @Tea Party, @Ant, @Kill Switch For Flounder, Gypsy and me, this was our 2nd Nolin Lake Ruck of the season. Only @Meter Maid wasn’t able to join this weekend. However, we HL’d two new adult FNGs and my FNG son for his first F3 event. We set out forContinueContinue reading “Back Blast – Nolin Lake Ruck – June 7th”

Thanks to Captain Insane-O, I can check DRQ off my bucket list! While visiting family in Richmond,VA, I thought it would be fun to visit another AO. And once I shared the idea with CI, he quickly does what he does on Tweeter and viola! I was on the calendar to Q at #TheGridiron! TheContinueContinue reading “Star Child shares some Louisville tricks with RVA”

This workout was months in the making.  I had gone to a Mr. Hat workout back in the winter and saw him incorporate some fun (and challenging) Yoga moves into his routine.  Yoga has always intrigued me, so I wanted to learn more.  While he’ll claim he’s no expert, he knows a heck of aContinueContinue reading “Backblast 7/6 Norton Commons Black Ops- Mr. Hat/Grinder Co-Q”