Category Archives: Uncategorized

The weather tomorrow looks very similar to today so it should be perfect weather to get up early and get some good work in to start your day. The workout is planned and should hit all the major body areas and if you are pushing it your heart rate will stay high. It’s a YouContinueContinue reading “Pre-Blast 3/12/2020 – Bulletin Q at The Agony”

I am pumped up for my first Garden Q on Thursday at 0530. We will travel around The Garden grounds quite a bit. Rumor has it that there are hills, and there will be some elementary level math. The workout will be balanced with some upper body, some legs, some core, some running, some otherContinueContinue reading “Pre-Blast Thursday 03/12/2020- Countdowns at Cloverfield @ The Garden”

Now that others have warmed up Broad Run Park for YHC, it’s time to turn up the heat a little. We’re going to hit it all. You’re going to be asked to move and to find your end point, and then asked to push past what you THOUGHT was your end point. When: 3/12/20 atContinueContinue reading “Diablo PreBlast for BlackOps at Broad Run Park 3/12/20”

17 of us got after it in what felt like a 4:30 a.m. start time. Our goals were to get outside, get better, and lift up our good friend. It was quite an honor to lead these men: Deep Dish, Lady Bird, Stick Up, Gilligan, Fructose, Pelican, Meter Maid, Dauber, Jumpseat, Gisele, Jitterbug, Dynomite, Potter,ContinueContinue reading “BackBlast, 3/9/20 – The Incubator at South Posh”

It had been a while since I made it to the Posh, since my last Q at the Fog. I knew I wanted to come up with something different. When the news of our fellow HIM Rocky came out, and there was a push to spend the week supporting him, I knew I wanted toContinueContinue reading “BB – 3.11 @ The Bridge”

Perfect weather is forecasted for tomorrow morning in the gloom. Might even be TT weather. We will do a lot of moving, circuits and a little coupon work. Gloves, running shoes and a willingness to get better is all you will need. SYITG Vincent.

A couple of days behind but nevertheless here is the Back Blast. My goal was to keep the workout simple but run heavy. Here is who was in attendance: Husky Milton Dauber Fructose Pork Chop Wide Right Gypsy Minnow Bob Ross Nice and Slow Domino Catfish(Q) We ran 1.5 laps for a warm-up plus: 25ContinueContinue reading “Back-Blast – The Cloverfield @ The Garden – 3.05.20”

sponsored by Forcht Bank The mutt is absolutely terrified to get their hands wet 💅. Forget about getting on your 6 in the rain. Therefore YHC has to modify the workout and advertise a dry portico flavored milkshake. Whatevs I was excited and got the Q juice rolling early with a vets clown car. ScoopedContinueContinue reading “10/10 Backblast TheRooster KiloQ”

Good friends, good times, and with DJ Cochran spinning the ones and twos, we learned this morning that multiple eargasms are not mythical. PAX: Dauber Fructose Leprechaun Big Bird Brown Water Meter Maid Hush Puppy Chief (R) Giselle Crock Pot Honey Do Mayhem Cochran Started with a gentle mosey before warming up with: Good MorningsContinueContinue reading “Backblast — Foundry 3/11; Cochran Q”

Was the WO difficult? Sure! Was it fun? Heck yeah! The circle of lights lit up the dark night sky like a landing beacon for a helicopter. The PAX totally crushed this WO! Weather – 45 degrees, overcast with light wind PAX – Uncle Sam (R), Skirmish (R), Mr. Hat, Squid, Harbaugh, Flip Flop, BackflopContinueContinue reading “Back-blast, Long Run Park BO 3/11/20”

12 brave PAX (plus 1 brave dog) started their week off right on the North side of Posh @ the Silo.  Conditions were glorious, full moon coming thru the clouds with temps somewhere in the upper 50’s. PAX- Holy Roller (R), Fertile Myrtle, Dunphy, Huggies, Ice Man (R) w/ his awesome dog, Focker, Colonel Klink,ContinueContinue reading “BackBlast- 3/9 The Silo @ North Posh”

Pax: Nino, NiceNSlow, Huggies, Meter Maid, Mr Kotter, Catfish, Wide Right, Retainer QIC, Dunphy Warm up: SSHs, 10 merkins, GGs, 10 merkins, toy soldiers, 10 merkins, IWs, 10 merkins, and two minutes of runner stretches. The Thang: Fartleks. Set up cones 0.07-0.08 miles apart. Pax run sprints between cones all the way around campus forContinueContinue reading “Garden Fartlek Backblast 3/10”

I know friends don’t let friends skip leg day, but I figure none of you will want to be my friend by the end of tomorrow’s workout, anyway.  This week’s Foundry will focus on arms, chest, and core.  If you are nursing a balky knee or foot, this will cure what ails you (not really,ContinueContinue reading “Pre-Blast for Foundry 3/11/20; Cochran Q”

Come out to Vets tomorrow for a first time Q with ETO. We will have a mix of everything you studs need. Looking forward to seeing you! – ETO

We are going to continue to pray for our man Rocky’s continued health, and celebrate some great news for him. Wear black and a bandanna. Oh, and be ready to get better. We ain’t getting up for easy. Also, it’s 311 day…so the music will be on point. SYITG- Jewel

Come out tomorrow to Long Run Park and getcha some action at the arena of lights. We will be playing the musical coupon game. I will feel sorry for the HIM who is left standing without a coupon when the music stops. Bring gloves for some coupon work and there will be light running. ItContinueContinue reading “Pre-blast Long Run Park BO 3/11/20 @ 05:00”

The Sky Q provided a glorious morning for my F3 VQ, which, as promised, entailed a tour of South Posh with multiple stops along the way to partake in Thangs. PAX – 11 – SweetTart, Aerobe (R), Skittles, Stick Up, Deep Dish, Tenderfoot, Wapner, Mr. Kotter, Jitterbug (R), Lady Bird (R), Number 2 (R )ContinueContinue reading “Backblast 3/7/2020 – The Fog @ Poshlands”

Sixteen like minded idiots showed their smiling faces at the county this morning. Conditions: wet, windy, and driving rain. PAX: Double Down (R), Little Jerry (R), Mayham, Crock Pot, Mama’s Boy, Pelican, Irsay, Focker, Asian Zing (R), Wildflower, Gisele, Kimble, Whiskers, Storm Trooper, Stick-Up, Airplane (Q). Disclaimer was given and we took off for aContinueContinue reading “Tabata Tuesday at the LOCO BB 3/10/2020”

This here ain’t a rooster, it’s a pheasant. But YHC figured it’s Neon ✔️Buschhhhhh ✔️Light ✔️Beer✔️Bird✔️colorful✔️ A mutt sign if I’d ever seen one. word on the street has it, zoo will make an appearance. Get out for your monthly sighting! I will see y’all ITG tomorrow. Bring your hand sanitizer also. Don’t freaking touchContinueContinue reading “3/10 PreBlast #TheRooster with Kilo”

Lace ’em up boys. We are going to take a stroll around the Garden on Tuesday morning. Nothing too heavy. But lots of things real fast. I ran this Q at the County last fall. This will be fun. 0530. Garden. Run Heavy. SYITG.

Hello Class, My name is Mr. Potter. I will be your teacher tomorrow at the Boondocks. The Kentucky legislature hasn’t outlawed corporal punishment in schools yet so get ready to inflict plenty on yourselves. Get out your notebooks because we will be learning about different species of Merkins. They will all be covered on theContinueContinue reading “PB – The Boondocks – 3/10/2020”

Well, well, well…so we’ve made it to another Monday which means it’s almost Tuesday which means it’s almost F3 Louisville’s most attended day! The weather looks moist, per usual. So get up, get out, and get better. If you’re coming to the Loco, be prepared for seven minutes in heaven. Shoes are a good ideaContinueContinue reading “PreBlast the LOCO”

https://images.app.goo.gl/hPHcskJiMYJuTCrG8 Pax Holy RollerFockerColonel KlinkMiltonPotterVikingAerobieMcDuck (FNG)Jolly RancherFlounder (Q) Started with some Dynamic stretching. Walking hamstring stretch, High knee butt kick, front high kick, side to side groin stretch, skipping front kick Thang 1 Tabata to 80s-90s movie songs, 1 minute exercise, 10 seconds rest x2 rounds Box jumps, Bulgarian Split Squats (L/R), Jump Lunges, HighContinueContinue reading “Backblast 02/28/2020 : Wisteria @ Pleasantville”

Bring a headlamp! We should do at least one movement into the woods right? Wonder what’s in there?

Black Ops at the O.  Meet up at 5:30

Come out to South Posh tomorrow morning and work hard with a very special intention (and intensity) to lift up Rocky! We’ll be doing some challenging ladder work. Are the rungs going up or down? You’ll have to meet me ITG tomorrow to find out… – Aerobie

Come one, come all and join me ITG for a little trip around he North with a sprinkle of exercises mixed in. Not sure if it will be a go, but bring a headlamp and gloves, as we may venture off the beaten path, possibly around the lake of fire if I remember correctly.  Let’sContinueContinue reading “Milton PreBlast- 3/9 The Silo @ North Posh”

If you like heavy metal, and enjoy lifting and moving heavy objects with your friends, then join me at Veterans Park tomorrow morning at 0530. We’re going to get after it! Also, wear ALL BLACK and a BANDANA! We are going to keep our brother Rocky in our thoughts tomorrow morning. SYITG Diablo