Category Archives: Uncategorized

Not much has changed since the last pre-blast I’ve written… We don’t get up for easy. The gloom belongs to us. If you post in the morning at Vets (or anywhere) you will get better. You will sweat a lot and maybe cuss me by the time 0615 rolls around. See? Not much has changed.ContinueContinue reading “BIG MO- Vets 6.1.20”

If you’ve not been to The Abyss at Long Run Park, I respectfully suggest that tomorrow morning would be a good time to check it out. True to form, full body workout is in store for those wanting to get better. You’ll have an opportunity to work; how hard will be up to you. Where:ContinueContinue reading “Diablo PreBlast for 6/1/20 at The Abyss”

Run through the wall WOD Get out and get better! Post your results in the link below when finished. All F3Louisville this week. log your time here

A couple of weeks ago when the Ultimate Weekend Warrior Challenge was opened up to other Regions interested in participating (Naperville & Toledo), the decision was also made to make this a friendly competition. Competition is nothing new within Regions or between Regions. For example, in January there was a friendly competition between Louisville &ContinueContinue reading “The Ultimate Weekend Warrior Challenge Part IV”

Time: 0530-0615Conditions: Normal, basement for Q and FNGParticipants: Duckling (Q), Jitterbug, Focker, Colonel Klink, Holly Roller, Plumb Bob, and 1 FNG (Whip Stocking)Total time: 45 minutes ContextDuckling built a total body workout based upon Mark Lauren Bodyweight Training’s philosophy. Invited close friend from high school and college to join workout. Posted announcement on v-c19 blackopsContinueContinue reading “4.24 Heavy VWO BB”

Welp, I did it… I finally fart sacked a Q on F3’s birthday no less. I was so excited, and then I totally screwed it up. I owe all the HIM that woke up that morning an apology. So, when Russdiculous (my all-time favorite F3 name) asked me to cover Friday morning, I jumped atContinueContinue reading “Back Blast – 4.24.20 – The Mist w/ Jewel”

Last weekend the Ultimate Weekend Warrior challenge saw PAX from Naperville & Toledo join in on the fun resulting in (83) total PAX of F3 Nation taking on the WoD. Hopefully this weekend we’ll see participation increase across all three Regions. Last weekend was also the first time a winner was declared between Regions &ContinueContinue reading “The Ultimate Weekend Warrior Challenge Part III”

@holyroller Gonna try it again, except in the Zoom world this time. The Q on Thursday 4 23 – 100% chance of rain and 52 degrees. Please, please come outside with me and I promise we won’t stop moving. Bring a weight or 2 for more fun. Goal is to be wet (sweat inside orContinueContinue reading “PB 4 23 2020”

On the 14th, Handbook asked for people to step up to Q. I told him to sign me up for whatever was needed. He gave me 4.22. Then told me that was F3’s birthday, and asked if we should celebrate with Kraken burpees (he may or may not be a glutton for punishment). Can’t letContinueContinue reading “4.22 – Birthday Pre- Blast”

In the 3rd F component, we are charged to better the community in which we live, work, & play. We will be utilizing the power of song to that end. Singing is proven to boost one’s morale & well being physically, mentally, & spiritually. Singing can also inspire & motivate those who hear the songs.ContinueContinue reading “3rd F OneVoice/OneSong Challenge”

Time: 0530-0615Conditions: Normal, basement for Q and FNGParticipants: Duckling (Q) and 1 FNG (F3 name TBD)Total time: 46 minutesContextDuckling built a total body workout based upon Mark Lauren Bodyweight Training’s philosophy. Invited close friend from high school and college to join workout. Posted announcement on v-c19 blackops channel day before event. Texted other PAX andContinueContinue reading “17 April 2020 V-C19 BlackOps Heavy”

F3 Lansbury TM This workout was tossed out last week by Zebra from F3Lexington, YHC quickly jumped on the opportunity to Q. Mainly because YHC loves to talk, especially about F3. A day or so before, YHC noticed that the preblast was getting quite a bit of attention. Never, ever, in my wildest dreams didContinueContinue reading “4/16 Kentucky Convergence Backblast”

If after the 2nd week you’re already tired of the Ultimate Warrior pictures in the Blasts, then tough titties because he was my favorite wrestler as a kid & if you‘re 32+ years old but don’t know who the Ultimate Warrior is then I have nothing to say to you. In the first weekend ofContinueContinue reading “The Ultimate Weekend Warrior Challenge Continues”

I honestly don’t know what day of quarantine we’re on, but I have noticed over this time period a lot more posts on social media for various exercises & WOs to do at home. Given it wasn’t even decided until about 0930 today to do this WO I was short on time to put somethingContinueContinue reading “AfterZoom Delight 4.14.20 BackBlast”

Come kick it with YHC on the World Wide Web tomorrow morning. I’m bringing another full body, tabata style beatdown to the Temple of ZOOM. No equipment needed. There will be some short lateral movements included so try to give yourself a little space to move side to side. Grab your connected device, get toContinueContinue reading “Pre-Blast: 4/15/20 – Temple of ZOOM – Virtual Black Ops”

On December 19, 2019 I sent out the PreBlast announcing the 2020 the Iron Horse Challenge. Over the next two weeks 50+ PAX members of F3Louisville signed up to take on the challenge, which is designed to to encourage PAX members to continue getting out ITG in the winter months when conditions are often lessContinueContinue reading “Presenting Your 2020 F3Louisville Iron Horses”

Let me say this, I miss the Gloom. I miss getting out there running around the County, the Posh, and especially those damn hills at the Garden. I miss pushing myself to catch up with whoever is in front of me, which is usually most of the people posting on any given morning. But, theContinueContinue reading “Back Blast 4.13 – The Mist”

Way back in May 2018, a few knuckleheads from F3Louisville traveled 60+ miles down I64. Their goal was a simple one, plant a shovel flag in Lexington, KY. Many of our pax, myself included, spent some of the best years of our lives at UK. We wanted to SHARE the gift of Fitness, Fellowship andContinueContinue reading “4/16 Kentucky Convergence Preblast”

I hope you have all had a wonderful, healthy and safe Easter Sunday with your family. I pray that each of you and yours stay healthy, both mentally and physically during this unprecedented time in our world’s history. To help with the physical health, we are going to wake up early, and get after it,ContinueContinue reading “4.13 Mist WO w/ Jewel”

Last weekend the Region was challenged to get out & run in an attempt to run more than the 157 miles (or something like that) F3Naperville had previously boasted. What did our PAX do? You crazy SOBs collectively ran over 600 miles! I’ve been thinking about this for several days & have come to aContinueContinue reading “Introducing the Ultimate Weekend Warrior Challenge”

Im calling the 1:00 VBO “Afternoon Delight” until someone makes me stop. Warmed up with IWs, GGs, planks, runner stretches, and yoga poses. Thang One: the Eastern HS football coach posted this workout on Twitter. 5 exercises, (for me, that was burpees, merkins, left arm rows, right arm rows, weighted squats). 10 10 reps each,ContinueContinue reading “Afternoon Delight 4/10”

Open to all. Click here: https://zoom.us/j/194311189?pwd=LzlBdVdEYzR0aExTZWkyOVNwK1cydz09 Meeting ID: 194 311 189 Password: 815535

Q: CI Pax: Face, Iceman (R), Jewel, Wham!, McAfee, Winnebago, KY, Worm, Tron, Jitterbug (R), CI Conditions: A perfect 72 to start. Swampy and moist to end. Gearlander: HIDA Tank (it’s Thursday), blue Buff, shorts and shoes. 50# plate, 30# KB Kilo asked me to do a virtual Q and today was the day IContinueContinue reading “CI Virtual Heavy Backblast – 4/9/2020”

As the pre-blast stated, today we went toe to toe with unsuspecting “easy” exercises. 9 accepted the challenge on this breezy 52 degree morning. PAX: Potter, Aerobie (R), Holy Roller (R), Focker, Plumb Bob, Russdiculous, Nan Moore, Harbaugh, Squid (Q) I gave the disclaimer that I am not a professional, I am merely suggestion eachContinueContinue reading “BB – 4/9/2020 Mist VWO”

I’ve now Qd several WOs via Zoom & they’ve all been “you vs you” in either an AMRAP or TABATTA form, but I wanted to do things a little different today… PAX: Frankenbaby Aerobie (R)Holy Roller (R)PotterHandbook HuggiesGypsy Crock PotMcAfeeJewelNan MooreJitterbug (R)Stick UpNino (QIC) At 0530 I gave the disclaimer to the PAX that I have received noContinueContinue reading “Edgamacation Givin at the Timpl of Zoom 4.8.2020 BakBlast”

You ever see that guy that walks up and everyone kinda chuckles, thinking “What’s this little guy going to do?”. That “little guy” is the list of exercises for tomorrow’s WO in the Zoom. A bunch of unsuspecting, often neglected, exercises that are sure to bring the pain. You don’t need coupons and we won’tContinueContinue reading “PB – 4-8-2020 Zoom virtual WO”

Anticipated weather conditions tomorrow at 0530: 66 degrees with a 65% chance of rain…garage or driveway, your choice. Things you’ll need; Smart phone or connected deviceZoom app or Zoom link (https://zoom.us/j/221604443)Driveway or garageCoupon or weight of any kindA chair (2 would be ideal if possible) or elevated surface of some sort (bench, sitting wall, etc.)ContinueContinue reading “Temple of Zoom 4.8.2020 PreBlast”

My first official Q is in the books! 5 brave souls “warmed up” before Kilo’s Ruck PT beatdown with some full-body Tabata-style interval work. Here’s how it went down… Warmup: Plank-Cobra stretchSSH (25 IC)Toy soldiers (15 IC)Grass grabbers (15 IC)Hillbillies (15 IC)Abe Vigodas (15 IC)Air Squats (25 IC)Walk-out Plank (5 count – OYO)Kendra Newmans Michael PhelpsContinueContinue reading “Backblast – 4/3 Virtual Bootcamp w/ Russdiculous”

PAX:14 Tin Cup SweeTart Holy Roller (R) Focker Handbook Potter Stick Up Russdiculous Squid Airball Banana Bread Eto OJ Crock Pot (Q) Weather: 55 deg F, 90% RH. It was cool but humid, easy to work up a good sweat. Disclaimer YHC is not a professional, nor has he received any certification or training. EverythingContinueContinue reading “Back Blast 7-Apr-2020 Tuesday “VirtuaLoco” BlackOps in the Mist (Virtual workout via Zoom) 05:30 Crock Pot Q”

What meal is in the (virtual) Crock Pot? Try out your first (or twelfth) virtual workout tomorrow. If you feel weird about a virtual workout, challenge yourself and try something new. No running, no coupons needed. We will be doing some timed rounds of different exercises for full body workout. YHC recommends gloves. If youContinueContinue reading “Pre Blast 7-Apr-2020 Tuesday “VirtuaLoco” BlackOps in the Mist (Virtual workout via Zoom) 05:30 Crock Pot Q”