Category Archives: Uncategorized

Back-Blast Monday 01/06/20 – 14 PAX and FOUR CORNERS @ Long Run BO

As I called out in the Pre-Blast, the Long Run BO crew have been building some great momentum and steadily increasing numbers at the Monday / Wednesday / Friday workouts.  The secret is starting to get out, but one milestone Mr. Hat has been pushing for is a double-digits PAX showing.  Well…on the first MondayContinueContinue reading “Back-Blast Monday 01/06/20 – 14 PAX and FOUR CORNERS @ Long Run BO”

2nd F Opportunity – UK v. UGA – Blind Squirrel 9:00 pm 1/7/20

HIMs of F3 Louisville – Reward yourself for hitting the Gloom hard in the new year by coming out to Blind Squirrel Tuesday night to watch the UK / Georgia game with some of your F3 brothers. Game time is 9:00 pm, so 2.0s should be asleep and/or old enough not to need your helpContinueContinue reading “2nd F Opportunity – UK v. UGA – Blind Squirrel 9:00 pm 1/7/20”

Backblast – The Incubator – Poshland – 1/06/2020

PAX: Jolly Rancher, Jitterbug (R), Little Jerry (R), Dry Rub, Double Down (R), Ladybird (R), Mr. Kotter, Deep Dish, Ripple, Stick Up, and Captain Crunchberry (QIC) Weather: Hovering just above freezing. Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. Aye?ContinueContinue reading “Backblast – The Incubator – Poshland – 1/06/2020”

1/4 Backblast TheFog #KiloQ

20 Pax out on a Saturday at Posh made it feel like 2017 all over again. The energy was high for the entire workout. We never left anyone behind, and i can promise you no one was left where they started. We ALL got better!! PAX WapnerBestie FNGMcAfeeGypsyBulletinJitterbugFanny PackLittle JerryIcemanPtterYoshiFrosted TipsCatfishStick UPDeep DishLatexFlounderMr. KotterSweet TartKiloQContinueContinue reading “1/4 Backblast TheFog #KiloQ”

1/6/20 – BB – BO at the O

Pax (11): Sump Pump, Glenn Ross, Fridge, Fall Guy (R ), Tin Cup, Blueprint, Buschhh, Pope, PED, Pork Chop, Fergie (Q) Weather: Chilly, mid 30s, but dry. The work out: Kept it simple and ran the Murph. I figured 45 minutes could be tight, so advertised this as a modified murph. May have underestimated ourContinueContinue reading “1/6/20 – BB – BO at the O”

PreBlast – PeggyBaker B.O. Abacus Q 1/7/2020 0530 to 0615

Breathing is fundamental to life. So fundamental, we often don’t think about the act of breathing. ITG breathing is important. Calm breathing allows one to remain calm while everything is going crazy around you. Learn to control your breath and you learn to control your mind. There is only one way to get better! SYITG!

Backblast – F3 Dads @ The Firehouse 1/5/2020

Honeybee has been begging for an F3 Dads workout. I put it out there to see if there was enough interest, and got a what we needed. So we started planning. PAX: Pew PewBackflopJolly RancherAirplaneAlexaPelicanCrockpotCaption Crunchberry (Q) ALL 2.0S BELOW-Double DutchLandlineSuper SoakerZeusFalcon (FNG)LuigiAquamanFundipPixiestickEllwoodsEchoPrimetimeCookie monsterHoneybeeGoggles Weather: 48 degree, sunny, and enough wind to make you thinkContinueContinue reading “Backblast – F3 Dads @ The Firehouse 1/5/2020”

BackBlast – F3 Runners Poshlands 1/4/2020 Abacus Q

Writing 2020 is gonna feel weird for a while! I read, on the internet, don’t shorthand 2020 b/c fraudsters may use your laziness against you. I was too lazy to keep reading so, I’ll right 2020 because it’s awesome! Enough pointless typing… Weather conditions: Upper 30’s and windy, but DRY Attire: Blue Ranger Panty’s, whiteContinueContinue reading “BackBlast – F3 Runners Poshlands 1/4/2020 Abacus Q”

Pre-Blast Monday 01/06/20 – Long Run BO

What is the best kept secret in all of F3 Louisville?  Get out to the Long Run Black Ops on Monday at 0500 to find out. Mr. Hat and the LRBO boys have been building some serious momentum, and I am excited to get my first Long Run Q. We will be moving around a lotContinueContinue reading “Pre-Blast Monday 01/06/20 – Long Run BO”

Backblast – 1/4/2020 @ The Hurt with Meter Maid

It was my VQ at the Mutt and I wanted it to be special. I decided about doing something around this day in history. I took the historical numbers and made them the counts for the exercises. Conditions: It was 40 degrees but the wind chill had it feeling like 33 degrees. The rain hadContinueContinue reading “Backblast – 1/4/2020 @ The Hurt with Meter Maid”

PB Worm Q – Big Mo Heavy 1/6/20

PAX- It’s been an honor to handle the Site Q responsibilities at Big Mo. The time has come to step aside and allow another to lead and grow the site. Come to Vets tomorrow for old fashion Worm Style full body beat down. It’s will be a fast paced circuit. Bring Gloves, Rucks, Sandbags (ifContinueContinue reading “PB Worm Q – Big Mo Heavy 1/6/20”

Preblast – The Incubator at Poshland – 1/6/2020

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” -Winston Churchill. You have a choice.  Wake up, push yourself, or stay home. How do you choose to see this opportunity? Plan to come seize the opportunity. We will do some station work, with a full slate of exercises. ContinueContinue reading “Preblast – The Incubator at Poshland – 1/6/2020”

Preblast – F3 Dads – 3 PM @ The Firehouse – 1/5/2020

All too often we find our 2.0 following in our foot steps. Grab the 2.0 and come out to set the example. Be the bright light they need. Current weather forecast is 48 degrees, and sunny. We should warm up quick, but you might wear layers as needed. See if you can keep up withContinueContinue reading “Preblast – F3 Dads – 3 PM @ The Firehouse – 1/5/2020”

BB: 1/4 – 1 Year Postiversary Gisele @ The Nest

Never under estimate your potential! What a difference a year makes! Last year (2018) I was lazy, ambiguous and overweight. Today I am inspired, lighter, focused and a little sore. For today was my one year Postiversary. I never thought that after my first work out of nearly splashing merlot and being unable to walkContinueContinue reading “BB: 1/4 – 1 Year Postiversary Gisele @ The Nest”

1/1/2020 Blender BackBlast

Pax: WhamO, Left Eye, Soft Top, Nugget, My Boy Blue (Respect), Buschhhhh, Pepperoni, Pope, SumpPump, Jawhawk, Pork Chop, Lionel, Bad News (DR from St. Louis), Geppetto, Backdraft, Plumb Bob, Grinder, Cardinal, Fall Guy (Respect), Glen Ross Q.  So we ended up with 20 on Jan1, 2020 Conditions:  Sunny and cool 38* I had no ideaContinueContinue reading “1/1/2020 Blender BackBlast”

F3 Louisville 2019Awards Banquet Pre Blast

It’s that time of year again…The hustle and bustle of the Holidays are over and we’re left wondering what is next?  Well I’ll tell you what is next.  THE 2ND ANNUAL F3 LOUISVILLE AWARDS BANQUET!!!! If you remember last year, lots of fun was had by all.  We laughed…we cried…we drank.  Kilo got us inContinueContinue reading “F3 Louisville 2019Awards Banquet Pre Blast”

Back Blast 2-Jan-2020 Thursday Cloverfield at the Garden 05:30 Crock Pot Q

PAX: 8 Nice and Slow Captain Crunchberry Jolly Rancher Iceman (R) Domino Nino Gypsy Crock Pot (Q) Weather: 40 deg F, still air (but that may have been because we stayed tight to the building) Disclaimer/FNG YHC is not a professional, nor has he received any certification or training. Everything Q says is merely aContinueContinue reading “Back Blast 2-Jan-2020 Thursday Cloverfield at the Garden 05:30 Crock Pot Q”

Backblast – The Rooster 12/31/2019

Pax (15): McAfee, Plumb Bob, Old Bay, Barney Fife, Wham O (R), PED, Fridge, Glen Ross, Windshield, Fallguy (R), Meatball, Geppetto, Left Eye, Blueprint, Deuce (Q) Doing this from my phone, so sorry for the brevity. Started with a mosey around the walking path, and then everyone grabbed a coupon and up to the backContinueContinue reading “Backblast – The Rooster 12/31/2019”

Back Blast 1.2 ToG @ The O

The workout theme was focused on the number “20” in recognition of the New Year. PAX (15): Captain Insane-O, Diablo, Face, Flo Jo, Huggies, Kilo, McAfee, Methane, Porkchop, Red Roof, Tin Cup, Violet (Q), Wham, Whitney (R),  Zartan, Conditions: 37 degrees with light wind Warm Up: Mosey along running track back to tennis courts BodyContinueContinue reading “Back Blast 1.2 ToG @ The O”

Chopper Pre-Blast 01.03.20 – Old Bay at the helm

“Damn, Veteran’s is a fine AO.”  That’s the first thing I said to myself when I pulled into the Park 20 minutes ago to do some quick site recon and take some measurements.  The second thing I said to myself was “Shit.  This will be the first Chopper of the 2020…I better make it aContinueContinue reading “Chopper Pre-Blast 01.03.20 – Old Bay at the helm”

BB – 1/2/2020 – Sump Pump – The Extender at The Mutt

It was 5:22 when I rolled/pulled into the parking lot at the Mutt. I saw a few familiar faces, which was good for that time of the morning. Mutters usually start to roll in around 5:26. At 5:28 on this second day of 2020, we had a whopping 10 PAX jawing like wolves out forContinueContinue reading “BB – 1/2/2020 – Sump Pump – The Extender at The Mutt”

Pre Blast 3-Jan-2020 Friday BlackOps at Long Run Park 05:00 Crock Pot Q

What meal is in the Crock Pot? Look, I’ll be honest… I’m not a NASCAR fan per se, but I deeply respect the engineering marvel that is a NASCAR. Engineering a vehicle that can do what they do, with the accelerations they demand, as light as they are, and the ability to survive the impactsContinueContinue reading “Pre Blast 3-Jan-2020 Friday BlackOps at Long Run Park 05:00 Crock Pot Q”

2020 reps for 2020. BB from the Bridge

Happy New Year! PAX: Retainer (QIC), Gypsy, Deep Dish, Maxi, Mr. Kotter, Dynomite, Potter, Stick Up, Sweet Tart, Lady Bird. 10 Pax got up and got after it to start the new year right. After a quick disclaimer and mosey around the parking lot, we started the main thang, which will take some time andContinueContinue reading “2020 reps for 2020. BB from the Bridge”