Category Archives: #Louisville

Back off of being in a meeting room for two days I’m ready to get out & move around. Not sure what the plan is yet but if we use coupons, they’re on-site. Gloves won’t be the worst idea. SYITG. ~Nino

There ain’t much moon gonna be shining at the Moonshiner tomorrow, as our waning crescent comes close to an end. But that’s okay since we’ll burn enough energy to power up all of Peggy Baker Park ITG. I’ve got some new exercise ideas in the works for this one: “Circle ‘Merks”…”Monkey Ducks”…and “T.A.T.s”, just toContinueContinue reading “10.12.23 Pre-Blast – Boondocks Moonshiner – Kitty Litter Q”

I have the Q at The Patriot tomorrow for my birthday. I’m turning 48 so the workout will be focused on the number 48. We will start out with a mosey warm-up. And then will be using the hill along with 47 for the majority of the work out. it’ll be a partner work out.ContinueContinue reading “Subprime @ The Patriot Birthday Q 10/11/23”

When you get the call to Q the next day, you can’t say no! Snaggletooth needed the help to get off the ground on a Monday and YHC was pleased to accept. The night prior, I took my family to Ernesto’s in LaGrange and practically saw all the Patriot Pax. Holy Roller, Craigslist, Mal Practice,ContinueContinue reading “BB – Patty Q – Minutemen at the Patriot – 10/9/2023”

The Patriot will have a full schedule tomorrow morning! I got to introduce a lot of my F3 buddies to my family by complete coincidence around LaGrange today. It only makes since to me that we should run the Patty 2.0 workout tomorrow! An oldie, but a goodie! Bring a coupon! SYITG Patty #NeverMissAMonday

✳️ I’m honored 💥 to have the opportunity to Q in the morning ☀️ at The Patriot 🇺🇸. I just rolled 🛒 in to my driveway 🛻 from 4 weeks on the road with 4 days in town in those 4 weeks. I miss my F3 Louisville brothers! If you get an hankering in theContinueContinue reading “Holy Roller Q BP – The Patriot 10/7/23”

Lots of options tomorrow as the weather looks beautiful, again. As our boys of the F3 Bourbon Chase Team are hitting the hills of Central Kentucky in the morning, we will try to embrace the suck alongside them. Don’t worry, 0700 to 0800 still – no overnight “sleeping” in a van with a bunch ofContinueContinue reading “Preblast – Jolly Rancher Q – The Nest at The County – 10/07/2023!”

Disclaimer COP Bristol Partner Work – coupon exercise + hill work. Core work + sprints Talladega Mary COT It’s been a great run. I appreciate the support and 14 packs that made it out to this work out. Many more to come!

Please help me congratulate all who have signed up for the RAGNAR Bourbon Chase and accepted the opportunity to tackle this group event to run throughout the state of Kentucky for 2 days straight. Leading up to the start, I always like to look for some inspiration to catapult the motivation and carry us fromContinueContinue reading “PreBlast – Bourbon Chase 2023”

I am leading at Plesentville tomorrow. I’m gonna run a typical Pleasantville workout and get us around to different locations and hit several bodyweight exercises and some moseying/jogging in between. We will use coupons some as well back at the amphitheater. But that will be towards the end. Get out and get the weekend startedContinueContinue reading “Subprime Pleasantville 10/6/23”

I promise there won’t be as much running as my last Q but the goal will be to not stop moving. Grab a coupon, a FNG and come on out. SYITG

It took me 5.5 years to get here. Expect the usual, a fair amount of running and maybe a few coupon exercises. Coupons are on site. SYITG

Speed, strength, agility…we’ll work on those 3 tomorrow. Coupons needed and can get them on-site if needed SYITG Fungi

Join me at The County tomorrow for a lot of running, burpees (maybe Manmakers), and core work. You have to at least respect the honesty, right? There will be easy modification to the running distances. Completely UvU. Coupons are a maybe (on site coupons available). SYITG -Dauber

Monday posts are tough, what better way to get you in the gloom on a Monday than a Q. We are going to do some what hard things followed by some moderately hard things. Heart rates will be elevated, morale will be high and you’ll get better. Bring the coupons. SYITG

Come on out to the Fog (Posh), and start the Saturday with a good beatdown. I am going to run a classic Poshlander workout. If you have not had the pleasure, come on out, and attempt to complete the Kilo challenge. Workout starts at 7 am. I will supply mini-coupons (pavers), or you can bringContinueContinue reading “Pre-Blast 09/30/2023 The Fog”

It’s going to be perfect weather to squeeze in plenty of cardio and core. No coupons. Let’s get after it. Wooooooo!!!

Hey guys, come join me tomorrow at the Baptizer at the Garden for a great work out to start your weekend off right. We will run some stairs and lift some things. I will most likely be playing jam band music, so we will probably only hear one or two songs in the 45 minutes.ContinueContinue reading “9/29/23 – PB – The Baptizer @ ☘️The Garden☘️ – Diane Dukes Q”

You Vs yourself station work with a push. I’m bringing sandbags, a slam ball, and a ruck so no coupons needed. Show up and show yourself who is the boss! Zero running but heart rates will be up. SYITBG! -Pizza

Theme of the day is 11. We will work the hill of stolen souls, upper body, and core. Coupons provided, bring running shoes, gloves, desire to get better, and an FNG. SYITG -Elliptical

I’m looking forward to another trip out to The Patriot on Wednesday. Always a great group of guys that aren’t afraid to put in a little work to jumpstart their day. Coupons required for admission. We will do a little bit of everything. Except burpees. That’s a Jolly, money-back guarantee. SYITG – Jolly Rancher out!

Two of F3 Louisville’s fittest PAX, I mean finest, wait I mean availablest to Q on Tuesday are teaming up together for an epic beatdown. How/why did PCI pull in both of us for one great Q? Well he’s not very good at his site Q job. He claimed to have screen shots saved whenContinueContinue reading “Jolly Rancher/Pelican Co-Q at the Loco-9/26/23”

Beautiful morning at the Patriot where 20 pax took on a revised version of an older ‘Capture the Flag’ Q we attempted earlier in the summer. Last one didn’t go as close to plan from an execution standpoint, but this morning felt like it had good rhythm, teamwork & design. Only regret is I forgotContinueContinue reading “9.25.2023 – Furdays BB @ Patriot”