Category Archives: #Louisville

Better late than never! Pulling a page from Furdays book and doing pre-blast from the car, minutes before the Q. Not much ‘advertising’ value I’ll admit. First and foremost prayers up for PCI and his family. Praying for a full and speedy recovery for your brother! Running back The Mirror workout that I originally didContinueContinue reading “PB – The County – 7/18/23 – Swag Q”

YHC has the Q at the Boondocks tomorrow. It will be a mix of stations, running, and weight. Bring a coupon and come prepared to sweat heavily. Backflop Q

A few weeks ago I was trying to force myself to get up on a Monday and post. It started last week with a Q at Posh and this week was a Q at The Patriot. It has been a while since I made my way up I-71 to meet the HIM that call thisContinueContinue reading “Backblast – The Minuteman at The Patriot – 07/17/2023”

Double Down and PK chased the four horsemen of the apocalypse around the Egg Lawn and came out better on the other side of the workout. The gloom was perfect weather this morning. So for everyone who fartsacked, it is your loss. For everyone who smart sacked, Lady Bird, thank you for letting me knowContinueContinue reading “Backblast PK @ The Incubator 07/17/23”

Never miss a Monday. Rumor has it the Ghost Flag still resides at The Patriot. Hope that means some visitors will be making the journey. Bring coupons! SYITG – Jolly Rancher out!

Ladies… and Gentleman. Mr. Jam has the Q tomorrow at The Majestic Fog. @Toe Jam say’s, “Bring a coupon and be prepared for a creative workout”. If you’re tired of the same old song and dance come to The Majestic Fog tomorrow for something edgy and outside of the box. Slap that HC and join me rainContinueContinue reading “PB Toe Jam Q – The Majestic Fog @ Posh 7/15/23”

Come on out to The Nest tomorrow for an old school style Q. We’ll do a little 4 corners, a little Triple Nickel, a few sprints, and who know what else. We’ll use coupons and keep moving in between. SYITG Fungi

Q #2 of 3 is in the books this week as we had a b b b b b bbbbeautiful morning at the Boondocks under the starry skies you just can’t see anywhere else in Louisville. I am running on about 10% after fart sacking on travel most of June and trying to get backContinueContinue reading “BB – Furdays Q @ Boondocks – 7/13/2003”

Yep, tomorrow is the day I was delivered on this earth and there is no better way to celebrate than to Q in the gloom. I plan to pull some old tricks out of the bag and add some new ones as well. Bring a weight, running shoes, and be prepared to get Thunderstruck !!ContinueContinue reading “Pre-Blast Vincent B-Day Q @ the Chopper 7/14.”

Looking forward to giving the Garden goons a taste of some WILDflower honey. Come one, come all. We will move around and lift some coupons. Be ready to work and sweat! SYITG

Nothing like the ole PB from the parking lot. With 5 minutes to beat down. I’m not going to sugar coat it. Man Makers will happen. Coupon work will be done. Running will take place. Don’t be afraid to to get 1% better. Lets get after it under the beautiful starry skies of the Boondocks.

PAX: 6CochranBlack BoxBackflopDot (R)Air Raid (R)Crock Pot (Q) Weather: 64 deg F, 85% RH Disclaimer/FNGYHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on your own free will. This will likely be a high intensity exercise, soContinueContinue reading “Back Blast 12-Jul-2023 Wednesday the Foundry at the County 05:30 Crock Pot Q”

Tomorrow is going to be a “bag-o-fun”. So much fun you won’t even need your coupon. I promise I will bring my best iTunes curated playlist to accompany us for motivation along the way. We may even head over to “Saddle Back Hill” to watch the sunrise. Bring a FNG and your get gooder attitudes!ContinueContinue reading “PB – 7/13/23 – The Bridle at The Stable – Flex Seal Q”

When I pulled into the revered location we so proudly call the Tank this morning. I saw the memorial proudly glowing and the Standard Waving in all its Old Glory and I hoped that I could have this simple workout be enough. I went and did a quick distance check of the area we wouldContinueContinue reading “BB The Tank @ Vets”

Grab your favorite heavy thing and bring it with you the Hawk’s Nest tomorrow morning. We will be focusing on legs and core. Might even wander the grounds a bit. We shall see. #NeverSkipAThursday SYITG!

Tomorrow morning I am excited to celebrate 29 years of life on this planet we call earth. Also I am thrilled to earn my 300th Post! Depending on the accuracy of Fedex delivery I should a have a fun object to share with those that come along. I can’t promise a long time but IContinueContinue reading “07-13-23 The Big Kapowski B-Day and 300 Posts – Slide Rule Q”

What meal is in the Crock Pot? Back in the day, when the Foundry was still a Black Ops, it was YHC, Bulletin, and Alexa who Q’ed this workout for the whole winter. Tomorrow, we will throw back to that time. Wear gloves. Bring coupons or rucks. We’ll do stations and will hit each muscleContinueContinue reading “Pre Blast 12-Jul-2023 Wednesday the Foundry at the County 05:30 Crock Pot Q”

If you have a burning desire to complete ~80% of your daily merkins, big boys and maybe some distance then come to the seal tomorrow to start your day off with a simple workout at the Tank. No Coupons will be needed but Gloves and Running Shoes are requested & recommended. I am not ableContinueContinue reading “PB The Tank 7/12/2023”

WATER WORKOUT!!!!!! Come prepared to get wet!!!! No coupons! SYITG

My post #150, my birthday is this week, and my 1yr F3versary is on 7/22. 4 pre-runners at 0500, which I think will become a Loco tradition. 12 of us assembled at 0530 for the beatdown. I was a little distracted this morning by a personal matter (shared in COT), so perhaps I wasn’t theContinueContinue reading “BB: The Loco @ The County 7/11”

Join us for a 7eleven workout & be ready to work. Coupons are needed and you’ll be carrying them for distance. This will be a partner themed workout, so don’t leave another pax stranded & without a partner. Your fart sack may lead to someone else struggling. Let’s get 1% better 7eleven Quick Facts ItContinueContinue reading “PB – Bag o’ Wrenches @ The O – Furdays Q 7.11”

Full body workout with some running of short distances mixed in with exercises. Bring your coupon or ruck for weight. I promised Pelican I would use the new parking lot. I’ll keep my promise even though he won’t be there. SYITG – Bulletin

I grabbed the Q tomorrow for my 150th post. 7/22 will be my 1-year anniversary with F3, so come join me for a beatdown celebration! Coupons are onsite, bring gloves and running shoes. Pre-run @ 0500, Beatdown @ 0530.

Woke up late and send PK a text to let him know I’d be coming in hot. Rolled into the lot at 0531 to see PK leading the men (Ladybird, Bob Ross, Presto, Wax On) on a quick mosey. I joined in progress and we made a quick stop at the bridge for some COPContinueContinue reading “Back Blast – Incubator at Posh – 07/10/2023”

3 HIM decided to get better: Dot, Montezuma, and YHC. Side straddle hops, sandbag grass grabbers, downward dog heel, calf, leg, and hammy stretch. Sandbag workout: 55 Sandbag clean and press; 55 Curls; 55 Burpee over sandbag hops; 55 Shuffles 40 Deadlifts; 20 Weighted Squats; 200 Calf Raises with sandbag over shoulder Ruck Workout: 11’sContinueContinue reading “BB Pizza Brew Ruck (and Sandbag) Ops 7/9/2023”

It’s been a month or so since I have Q’d – which is a long time for me. Looking forward to getting back in the saddle to lead the HIMs of the Poshlands. We will be on the move with some interval running mixed with some sets of work as an active rest. Let’s getContinueContinue reading “Jolly Rancher Q – The Incubator at Posh – 07/10/2023”

Bring a ruck and a sandbag and be ready to sweat. Gloves, water, and a towel also recommended. We are going to put some work in. Afterwards, join me for pizza (Danny Macs) and beers (Butchertown Brewing) both about 100 yards from where the workout will be hosted (Parking lot across the street from MellwoodContinueContinue reading “Pizza Q Sunday 7/9/23 – Black Ops Ruck PT and Fellowship @ Mellwood Art Center (1:30pm EST)”