Category Archives: Uncategorized

Do Ace and Gary’s with Kilo after his protein shake or provide a 30 minute bare foot rub in the gloom one morning? These are some of the hard hitting topics we’ll be covering for good 2nd F while we attempt some 1st F at my 2nd F3-versary Q tomorrow. Gloves recommended. SYITG.

Ready for something a little different? Come out to The Nest for a CrossFit-flavored workout with an emphasis on movement standards and technique. We’ll spend time going through a couple of progressions to learn pistols and handstand push-ups. Whether you are already proficient at these movements or you’ve never even heard of them, you’ll beContinueContinue reading “Preblast: Something New @ The Nest at The County: Saturday, December 14 07:00 Big Bug’s VQ”

December 7th, 1941, “A date which will live in infamy”. Those were the words proclaimed by President Franklin D. Roosevelt on December 8th, 1941 as he addressed a joint session of Congress. It’s hard to imagine what the nation and the families of those stationed at Pearl Harbor were going through in the days andContinueContinue reading “Back Blast – Remember Pearl Harbor – 2019 December Ruck Event – Catfish/McAfee Co-Q”

Let’s just say there may be a new beer to try, is that a big enough carrot to dangle? Oh yeah Gloves, shoes, hat, coozie, jacket. Basically tailgate attire. SYITG Buschhhh Out

During last year’s winter break, Catfish and Violet met me at Seneca Park for a CSAUP event that proved to be, well, stupid, but challenging and terribly rewarding. The goal was to complete a series of movements for time – you vs. you. But, like all we do at F3 Louisville, you vs. you doesContinueContinue reading “EARLY PreBlast for CSAUP Activity at The O 12/27/19”

Just as I foretold in the pre-blast, it was a clear morning and the moon was lighting up the Gloom at the O.  PAX present – Loco, Cookie, Violet, Butcher, Flo Jo, Splinter, Yoshi, Jitterbug (R) and Vincent (Q).  The temp was 24 degrees when I climbed out of my car to get ready.  BeingContinueContinue reading “BackBlast – the T.O.G 12/12/19 Vincent (Q)”

You want a full body workout? You want to get more challenged as the workout continues? You want to listen to some good tunes?  Then you need to come to Pleasantville tomorrow morning. Bring gloves if you need them for ground work.

l PAX-Fungi, Brown Water, Captain Crunchberry, Back Flop, Cochran, Le Pew, Abacus, Air Plane, Pelican (Q) This Black Ops has been going strong since summer but I’ve only visited a couple times. When Fungi reached out for Qs last month I figured raising my hand would be a good way to lock myself in forContinueContinue reading “Backblast PWV Fire Department Black Ops Pelican Q 12.12.19”

Conditions:  Clear, 27* and feels like 27* w/ full moon out too PAX(14) Tiger, Buschhhhh, Wham!, Blueprint, Zima, Digiorno, Pope, Fridge, Deuce, Hamm, Plumb Bob, Windshield, Larry Flynt, Glen Ross Q Sent out the pre-blast yesterday and was going with Christmas themed workout today—good to see at least one person still reads them. Ok onContinueContinue reading “12/12/2019 Extender BackBlast”

Pax- Dauber, Alexa, Pelican, Flip Flop, Leprechaun, Rocky, Brown Water, Crock Pot, Flounder Q Weather- really cold After explaining stations pax mumblechatter about why no warmup. I agreed that being so cold a little cardio warmup- 101 SSH! Now mumblechatter about why so much warmup. Geez, tough crowd. Thang 1 Partner up for station work,ContinueContinue reading “Backblast- The Foundry, 12/4/2019 St Aloysius Pewee Valley 212 Mt Mercy Dr, Pewee Valley, KY 40056”

F3 IS a group of guys who workout together, a group who fellowship together, and who assist each other in becoming better men in their homes and communities. However, at its core, F3Louisville is a LEADERSHIP group. F3 is always peer lead! Meaning there are plenty of opportunities to serve the PAX, both inside andContinueContinue reading “Leadership structure #PeerLead #Starfish”

Fun Fact #1: In the original lyrics to the Twelve Days of Christmas, the fourth gift was “four colly birds”.  Colly was a regional English term meaning “coal black”.  Due to the obscurity of the word, over time it has been replaced with canary birds, collie birds, colored birds, and finally our standard calling birds.ContinueContinue reading “12/13 The Chopper at the Vets Pre-Blast”

Today I celebrated 200 F3 Louisville posts.  It’s been a crazy journey and one that won’t end soon.  200 is just a stepping stone on the path. I appreciate OJ and Boozer (retired from F3 😦 ) headlocking me.  I remember they were telling me about this F3 thing while we were gathered for aContinueContinue reading “Post Blast – County”

Lite rain, mid 50’s, six strong – DryRub, Buzzsaw, Dynomite, DeepDish, Ripple, Wapner SSH, AV, IW, KN, Plank 1. Partner Circuit – partner one moseys to far side of coupon parking lot does (5) boyos and (5) bunny hops before returning back to relieve partner two. Partner two does Peter Parker’s switch partner, Jump SquatsContinueContinue reading “BB 12.9.19 Wapner Q the Incubator @ The Posh”

Weather — Cold, a little wet, and surprisingly windy.  Overall, a beautiful morning. Pax: Fungi Leprechaun Fear Factor Giselle Cochran Bulletin (Can’t put a big enough font size for the “R” here!) COP: Warm up lap to the ball fields followed by SSH, then getting shoulders and legs loose with downward dog, Michael Phelps, andContinueContinue reading “Back Blast Peggy Baker Black-Ops 12/10”

Attendance – optional. Gloves – optional. Sweating in sub-zero temperatures – AFFIRMATIVE. SYITG.

It will be cold in the morning but clear with little or no wind.  I’ll make sure to keep the Wienke fast paced and diverse.  Come out to the “Gloom” tomorrow and start your Thursday off right!!

Weather- cold and wet, but not raining. As it should be in December. PAX- 1. Chapo2. Jolly Rancher3. Abacus4. Retainer5. Pelican6. Ladybird (R)7. PK8. Wapner 9. Dauber10. Fructose11. Uncle Rico12. Nino13. Huggies14. Kilo15. McAfee16. Gravy 17. Husky18. Jewel- VQFor my VQ, I wanted something to get the heart rate up, and keep it elevated theContinueContinue reading “Back Blast- 12.10.19 – Jewel VQ at The Cliffs at the Garden”

Going with a Christmas themed workout for tomorrow at the Extender.  Probably leaning towards more of a run heavy, but I will keep your shoes dry (Mouth). Wear a Christmas sweater if you have one (try Walmart–they have some good ones/ cocaine Santa) SYITG

Q: Diablo PAX: (11) PK, Worm, Rhythm, Johnny on the Pot, Vincent, Wiki, Fertile Myrtle, Tony Malito, Cookie, Drysdale, Diablo Intro: It was cold this morning. 24 degrees at 0530. Thus, the primary goal was to keep the PAX moving. The secondary goal was to blast the core, hit some movements that focused on theContinueContinue reading “Diablo BackBlast from The Tank at The Vet 12/11/19”

Come count down to 2020 with Pelican at the Firehouse. This workout is inspired by a workout I did on my own in a hotel room in my underwear this summer. If that intrigues you or even if it repulses you come out and you will get better. Here’s a hint it’s not pickle pounders.ContinueContinue reading “Pre-Blast 12.12.19 Pelican Q PWV Firehouse”

What meal is in the Crock Pot? !ti fo nuf eht rof tsuj ffuts wen yrt dna redro fo tuo sgniht od lliw ew worromoT Why not mix it up and do something new? Whaddya’ say? Bring gloves, you’ll spend time on all fours.

200…  yes that’s 200 posts at Louisville F3.  Can’t believe it. I’m going back to where it all started, the homeland, the County!  Come join me to celebrate #200! After conquering the North (Posh), the mutt, the O, and Pleasantville, the “Viking ship” is heading back to the homelands (the county).  Many years ago VikingContinueContinue reading “PreBlast Viking 200th post @ County”

I anticipate lots of movement to deal with the cold but….. How many _______ can we do? I do like Merkins and BBSU, maybe SYITG Flounder out

I am excited for my VQ Heavy tomorrow morning at the Foundry. Going to be a cold December morning. We will keep moving with Team Push and Pull Heavy work out…with Coupons, dumbbells and Bands. Cardio will be mixed in to keep the heart rate and body temp High. All the while enjoying the soundsContinueContinue reading “Pre-Blast 12/11/19 The Foundry @ The County Leprechaun VQ 0530”

There is a rumor of a possible Grinder sighting for the Heavy Blender tomorrow morning. It’s going to be cold, but we will stay warm by lifting heavyish things. Not much running so come on out and join us. SYITG!

Get out to The Vet tomorrow morning and get better. Expect some core-focused work, mixed in with the testosterone-boosting, full-body workout you’ve come to expect from YHC. No gear needed other than an extra layer for the lower temps. When: 12/11/19 and 0530 Where: Veterans Memorial Park SYITG Diablo