Category Archives: Uncategorized

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

I loved the Farside comics.  Especially the ones about Hell.  Today at the Mutt, two of my favorite Larson gems totally sum up how my Q went.  But first, the formalities. PAX: (20) Tiger, Nugget, Glen Ross, Seabass, Long Snap, Backdraft, Plumb Bob, Old Bay, Sump Pump, Meatball, Left Eye, Tom Bodet, Windshield, Tommy Boy,ContinueContinue reading “3/7/20 Backblast the Hurt @ the Mutt”

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, Aerobie (R), Skittles, Stick Up, Deep Dish, Tenderfoot, Wapner, Mr. Kotter, Jitterbug (R), Lady Bird (R), Number 2 (R )ContinueContinue reading “Backblast 3/7/20 #The Fog”

As some may know the F40206 is F3 of 2 years ago. You can catch some OGs talking ish and keeping others in check with witty adolescence. True to form we don’t float the mainstream and run against the grain at the grounds of Mary T. To keep things interesting we decided to not findContinueContinue reading “Back Blast 3.6.20 – Q Roulette BlackOps at the ‘06”

With a time change coming tonight, I knew this would be the last Saturday workout with sunlight for a while. I wanted to utilize a couple of areas that we can really only use when it’s light out. Conditions – Brisk 28 degrees Gear Broncos hand warmer pouch (fanny pack) Q – OJ PAX: McAfee,ContinueContinue reading “3/7 Backblast at the O #theRuiner”

Iron sharpens iron tomorrow at Bayside. Wear gloves and be prepared for a full body beatdown. 5:45 Devotion 6:00 Workout Where: Martha Layne Collins High School — Banana Bread

Its gonna be really cold. I’m gonna kick your ace. Let’s go!

1 week from the Slasher ruck!!! Come find out what 2 nominees for best Q of the year (Viking and Retainer) can do to a monthly ruck. Some monthly rucks focus on distance, some PT, some gaming, or even some focus on beer.  This ruck will have it all, some distance, some weight, some non-weight,ContinueContinue reading “Pre Blast – March (13th) Ruck – “Slasher Ruck””

It had been a while since I had Q’d at the O.  I made sure I had this one in my rotation for the Iron Horse Challenge.  On a side note, there was no playing with anyone’s balls in this workout. (See Viking) PAX(12): Grinder, Tron, Loco, Russdiculous, Violet, Cookie, Vincent(R), Jitterbug(R), TicTok(FNG)(R) , Jewel,ContinueContinue reading “Backblast Temple Of Gloom 3/5/20”

Well for those of you within the confines of the Watterson, or for those looking to venture in, you have two options on Saturday.  OJ at the O, or Geppetto at the Mutt-O.  The Juice is going to make you run like a you’re being chased by a knife wielding former B-list actor.  The Ol’ContinueContinue reading “3/7/20 Pre-Blast the HURT @ the MUTT, Geppetto Q”

I have been planning a springtime VQ in my head for a few weeks now, but with some gentle prodding, have accelerated the time line and look forward to leading Saturday @the Fog. In my few months of intro to F3, I have come to appreciate all the various locations of South Posh and youContinueContinue reading “Pre-Blast: 3/7/2020 – The Fog @ Poshlands”

Come early and Ruck with Handbook and Russdiculous or come at 7 for an epic Saturday with the Juice at the O! We’re going to be on the move and we’ll cover some ground. I promise to not murder you. 🤞🏼 – OJ