Category Archives: Uncategorized

When was the last time you had a workout focused on your core? Come on out to the Planetarium at the Boondocks in the gloom tomorrow for a beatdown focused on your chest and your core. It will be painful and difficult to move for a few days afterward; that is why it will beContinueContinue reading “LePew PreBlast 2/18 at The Boondocks”

Your YHC woke up in a panic at 6:28AM…not the way you want to start a Q day. I rushed through the morning routine and pulled in the parking lot with about 9 minutes to spare… and I was the first one. Splendid. It was COLD… car said 13…I was absolutely not going to checkContinueContinue reading “BB – 2/15/2020 – The Fog at The Poshlands”

It was exciting to see this BO location become an official AO. Captain Crunchberry is doing a great job as the site Q. If you haven’t come out, you’re missing out! Weather was cold and wet. Enough said. PAX – Captain Crunchberry, Fungi, Viking, Brown Water, Flip Flop, Backflop – Q We did a 1ContinueContinue reading “Back-blast 2/13/20 Inferno @ The Station”

Some of the regulars at long run park missed my VQ at the county and have asked for the same routine. So, we’re celebrating the number 7 in diamond fashion tomorrow morning, Long Run Park at 0500. Meet by the basketball court/playground. You may not like it but you will be better. Come get it!ContinueContinue reading “PreBlast Long Run Park 2-17”

Lets just say we will get after it in the morning!Everyone attending will be glad they stopped by!Getting better starts on Monday morning!SYITG!

  WEATHER: Frigid, 17°, 5° wind chill, cloudy PAX (13): Geppetto, Pope, Glen Ross, Fergie, Buschhhhh, Duckling, Snowman, Sump Pump, Zima, Wham!, Fridge, PED, Plumb Bob (Q) I don’t like Valentine’s Day.  I don’t dislike it either.  Truth is, I just don’t care.  If that’s your thing then by all means go out do yourContinueContinue reading “Valentine’s Day 2020 Back Blast”

The viking ship is out conquering other lands, so I’ll be bringing a something new to my Q.  I promise we will do things you haven’t done before, which might end in disaster, but I bet we will find a few jewels in these new things I’m bringing. Bring gloves and an open mind toContinueContinue reading “Pre Blast, The Silo @ North Posh 2/17”

Come have some fun sculpting your shoulders and making those pecs dance. An upper body smoke session is on the menu. Bring Gloves and a friend. SYITG Early Birds Get- WORM

Since joining F3, I have heard the advice often that if there is an exercise you don’t like…do it…it will make you better.  I believe this is great advice.  However, I ignored it completely this morning as my guilty pleasures workout was chocked full of my favorite exercises.  We worked hard throughout but no one wasContinueContinue reading “Back Blast 02/15/2020- Coach Dauber’s “Guilty Pleasures” Ladder Beatdown in The Nest @ The County”

Eleven HIM’s took a walk around the neighborhood carrying cinder blocks over head at The Mutt. Stopped at each light pole and did some core work. Completed that and circled up for some extended core exercises! Thanks for everyone’s choices of exercises and filling the extra time we had!! All great men and thanks forContinueContinue reading “BackBlast 2/15/20 @Yoshi”

06:00 Collins high school Hopefully we have enough to partner up. If so it will make it easier reaching the higher numbers. SYITG

If you looking for some tough work to shed off those extra lbs. from today, come out to The Mutt tomorrow morning. There will be some coupon work, moving around the neighborhood, and will finish with some core burning exercises. If this sounds like it’s up your alley, I’ll see you in the AM!!

Get out to The County on Saturday 0700 to partake in Coach Dauber’s “Guilty Pleasures” beatdown.  It will be a high-tempo, full body workout as we knock out some of my favorite exercises. Any running will be short distances only as we will stay in constant earshot of the speaker to enjoy my guilty pleasures playlist.ContinueContinue reading “Pre-Blast Saturday 02/15/2020 – Coach Dauber’s “Guilty Pleasures” Beatdown in The Nest @ The County”

I was looking for a theme for tomorrow, it turns out the day after Valentine’s Day is “Singles Awareness Day” but that’s not how we roll, “Leave no man behind, but leave no man where you found him.” So this will be a partner workout. Bring a friend. Also, it is going to be coldContinueContinue reading “2.15.20 – The Fog @ The Posh”

Today was cold, how cold you ask? Colder than a well digger’s ass according to the text message my dad (Porky-not a F3 name) sent me at 3:38 this morning. I wasn’t quite sure how cold that was but after going outside I found out it’s really cold. We got 12 HIMs out to theContinueContinue reading “Backblast-Pelican Q 2.14.20 at The Chopper”

Come to the 40206 and celebrate the most dreaded day of the year tomorrow with Mary T.  It’s going to be cold but dry.  A full body workout is planned with a bit of running.  We’re going to stay moving and stay warm.  Bring some good shoes and gloves. Plumb Bob

PAX: Mama’s Boy, Ashley, Cratchit, Honey Do, Red Card, Holy Roller (R ), My Pleasure, Scratch-N-Dent, Fergie (Q) Weather: 37, with a light and mostly consistent rain.   CoT With a brave 9 showing up for a rainy morning workout, we took a short mosey to the covered section by the playground to get warmedContinueContinue reading “2/13/20: BB – Agony @ the County”

5 Rounds of all these reps equals 700, hence “The 700 Club” In preparation for this Q I went out to the site on Tuesday to scout things out a little more (I’d been there before, but it was like 8 months ago to Ruck) & I left pumped. Given the forecast for this morningContinueContinue reading “1st Broad Run BO establishes the “The 700 Club” 2.13.20 BB”

Two things you need to do tomorrow–make sure your M feels the love and get out to Vets in the morning. Your M will thank you. It will be cold but you won’t feel it, we will use coupons and be doing some jumping. SYITG Pelican

PAX: 14 Airplane Cratchit Mathlete (R) Dauber Red Card Mama’s Boy Storm Trooper Hush Pupy Scratch-N-Dent My Pleasure Crock Pot Brown Water Wildflower Asian Zing (R) Weather 36 deg F light rain on and off Disclaimer/FNG YHC is not a professional nor has he received any certification or training. Everything Q says is merely aContinueContinue reading “Back Blast 11 Feb 2020 the Loco at the County 5:30 Asian Zing VQ”

Tomorrow is a BIG day at La Casa de Old Bay. Come on out, learn why, and get wrecked with me ITG.  Lots to be grateful for.  Weather will not be ideal, but you won’t die.

Come out to Peewee Valley Fire Department for a partnered gauntlet tomorrow @ 05:30. There will be coupons involved and lots of intense exercises that will push you to your limits. You will be better for it. Bring gloves if you have them. SYITG – Backflop

Running shoes and gloves should cover you.

Tomorrow will be the start of the next expansion of F3Louisville as we strive to impact more men in our community. The location is set (see below) & after scouting the area out yesterday I’m really excited about this site. Broad Run Park was completed after Beckley Creek Park (also known as The Posh whichContinueContinue reading “Broad Run BlackOps 2.13.20 PreBlast”

We came, we saw, we conquered! After a brief Viking warm up, we loaded the up our Viking ship with tools of destruction (coupons)!  We sailed to multiple sites in the land of South Posh where we unloaded our ship and let the pillage and plundering began (partner-based coupon exercises).  Once all sites were conquered,ContinueContinue reading “Post Blast, 2/12 South Posh”

What can I say, sometimes life throws you curve-balls.  Tuesday did not go as planned for myself, and I had forgotten entirely about my Q for 02.12.2020.  Kilo kindly reminded me to see if I needed help, so I knew I would have at least 1 Pax there if I could not get my preblastContinueContinue reading “02.12.2020 PK at the Tank Backblast”