Category Archives: Uncategorized

Weather: Mid 30’s with a chilly breeze. PAX: Jolly Rancher, Cowboy, Backflop, Le Pew, Cochran, Leprechaun, Gisele, Brown Water, Big Bird, and Captain Crunchberry (Q) COP: One lap mosey to get the blood flowing, followed by Kendra Newmans, Imperial Walkers, Michael Phelps, and a modified low impact Side Straddle Hop. THANG 1: A whole lot-a-Tabata.ContinueContinue reading “Back Blast – BO @ Peggy Baker – 12/3”

It’s Hump Day !!  Come out to the Tank for a Vincent Q.  It will be chilly but not to worry.  I will keep it moving and interesting.  Bring a head lamp if you have one.  We will hit the trail for part of the Wienke.  SYITG

20 pax strong at the Incubator the Monday after Thanksgiving!! YHC was not going to let the HIMs down, knowing they all showed up to burn off some of Grandmas pumpkin Pie. I think i was successful. Fanny Pack will love my watch stats, but they were pretty impressive yesterday. PAX Chapo, Dauber, DeepDish, Jitterbug,ContinueContinue reading “12/2 BB Incubator #KiloQ”

Sweet Tart Sweet Stache!!!!! Ill start with the fact that i was WAY prepared for this workout. Nino style. lights and cardboard pieces with exercises written on them. The Vets hill was lit up and a circuit was set up all around the park. YHC got done setting up at 0527, walked to the sealContinueContinue reading “11/29 BB the chopper #turkeyHangover”

I’d originally signed up to Q The Rooster last week, 11.25.19, but underestimated the mental & physical toll moving would take on me so I asked Backdraft to cover for me. Thank you brother! It’d been 10+ days since I last worked out so when putting together the WO I wanted something to hit theContinueContinue reading “The Rooster Crowed 12.3.19 BackBlast”

PAX (18) Fridge, OJ, Diablo, Violet, Tammy Faye Baker, Handbook, Wham!, Escort, FloJo, Shiplap, Loco, Zima, Pope, SumpPump, Digiorno, Buschhhhh, Tron, Glen Ross Q  Conditions:  Dry and 34* (feels like 28*) Big crowd out at the O today.  Got there at 5:27 and already 10 pax out waiting!   5:29, I give pax the countdown andContinueContinue reading “12/3/2019 BoW BackBlast”

Pax Old Bay PED Glen Ross Pope Fridge Fall guy Sump pump Vincent Lionel Cookie Blueprint Pepperoni Buschhhh Fergie Nugget Q Gearlander: nike tights, adidas shorts, reebok cold gear, F3 long sleeve Warm up That was more of a command then a traditional COP, so we dove right in. 5 Merkins, 10 LBCs, 15 squatsContinueContinue reading “Black Ops backblast the O”

A few things for tomorrow’s workout at the BoW: There will be a warm up (see Nugget’s backblast for today) We will cover some ground (if you are looking to get some steps in) Jack Webb will be there There will be post-workout Q evaluation (providing feedback to the Q on actual performance)

QIC: Wham! 5 PAX: Pepperoni; Sump Pump; Glen Ross; Nugget; Wham! Time: 0700 Weather: 40 Degrees and steady/pouring rain with a “feels like temp of 34” ZooZooLemon Gear Check: Full UofL gear (hat, shirt, hooded sweatshirt and socks).  Go Cards!  Take state! (yeah, that didn’t happen but…we’re really good at basketball) Pre-WO Thoughts In myContinueContinue reading “11/30/19 #TheHurt Blackbast”

What we (Leadership Council) want to highlight is a SHARED LEADERSHIP structure. Where no central leader is making final decisions on anything F3Louisville. We will all work together to better serve the pax of F3Louisville. Please click the link below to read the post from Diablo if you havent done so already. Diablo – NewContinueContinue reading “F3Louisville Servant Cheerleader”

Last Monday the M & I closed on a new home so I spent the week moving & didn’t post a single time. Tomorrow I’m gonna slide back into the gloom at El Mutt & encourage all of you PAX who ate too much to do the same. We’ll do a variety of things, mostContinueContinue reading “El Gallo 🐓 12.3.19 PreBlast”

I can still hear the C-A-R-D-S chant drowning out the C-A-T-S chant over the pouring rain at The County. Well, I can’t talk smack now because my Cardinals didn’t show up on Saturday. The rain? Who cares? These true HIMs embraced every bit of it while undergoing a gauntlet WO! PAX (7 total) – Pelican,ContinueContinue reading “Back Blast 11/30/19 The Nest @ The County”

We cannot thank Red Roof and Captain Insane-o enough for the leadership they’ve provided to F3 Louisville. While others have been instrumental in building what we have – I’d name names but would certainly inadvertently omit someone I shouldn’t – these HIMs laid out foundation. I’m humbled to be a part of our new LeadershipContinueContinue reading “F3 Louisville – New Leadership – 12/1/19”

We will move tomorrow to keep warm. Doesn’t look like rain, but it may drop some snow on us. Throw on some layers that you can shed easily. Wear both gloves and shoes. Maybe a hat.

Pax (7): OJ, Glenn Ross, Deuce, Lionel, Fridge, PorkChop, Fergie (Q) Weather: Can’t win em all. Rainy and low 50s. As we stood around in the driving rain at 5:29, we decided a small audible to the plan was best. There was no way around getting wet in the 50 degree weather, but some mixedContinueContinue reading “11/21/19 : BB – Mary BO”

My milkshake Posh has the Beatdown Bat and the county may try to take it. One thing for sure, they’re gonna have to earn it. -Kilo

Eat and drink too much this weekend?  Me too…. come out to North Posh tomorrow to burn some calories with me and start your week off on the right foot.  Nothing too fancy, but we will be moving, eh running, for most of the workout.  We will be on pavement, but headlamps and gloves areContinueContinue reading “12/2/19 PreBlast: Milton Q North Posh @ the Silo”

Banana Bread is back on the Q after a long hiatus. We will get wet and work really hard. The focus will be whole body with the use of coupons. The goal will be for me not to spill merlot…..I will probably spill Merlot. SYITG! – BB

Thanksgiving got you to full to move.  Put down the turn and get some Alphabet soup with PK @ the O. Forecast calls for 100% chance of rain and getting better.  Dress accordingly and bring a good attitude, or don’t, just be ready to move.

Rain? What rain? Come out to The Mutt tomorrow morning and I’ll keep you moving so much that you’ll forget about the weather. Running shoes and gloves would be a good idea. And wear red or blue depending on if you’ll be cheering for the good guys (red) or the bad guys (blue) during tomorrow’sContinueContinue reading “11/30/19 #TheHurt Pre-Blast”

Don’t let a little rain scare you off! You’re better than that. We’re F3 HIMs and should gladly take the rain as an added benefit! I’ve tee’d up an awesome WO to which you’ll be able to burn off the last bit of turkey from Thanksgiving. Wear your favorite team’s colors. It’s rivalry day atContinueContinue reading “Pre Blast – 11/30 The Nest @ The County 0700 Backflop Q”

I wanted to put a BlackOps on the calendar for Black Friday as I figured I wasn’t going to be able to get up for 5:30 AM workout the day after Thanksgiving. Also I was having serious JOMO around missing burpee football at the County so I could allow time for that at the end.ContinueContinue reading “Back Blast-Black Friday Ops @ The County 11.29.19 Pelican Q”

Never did an official BB for my first Q. I’m sorry this took so long but just wanted to make sure everyone got attendance credit. I know I had that q juice and excited to make an impact and lead. I want to say I can remember everything we did but it’s been a while.ContinueContinue reading “BB Vets@Tank 6/12/19 SweeTART VQ”

Come out to Pleasantville to work off those extra pounds you gained today. Whether you’re going to sweat gravy, sweet potatoes, or cranberries we’re all going to get better. We are starting at the normal time of 5:30. Plumb Bob

The Thanksgiving Hangover Come kick that Thanksgiving hangover to the curb at the chopper! Help YHC ring in the most WONDERFUL time of year. The gloom promises to be well lit!! Should be some F3 celebrities in attendance. -Kilo

It had been a while since I Q’d at The Garden so I was excited to get the opportunity this week. Due to the terrain, The Garden has become one of the harder sites in terms of the workouts and I’ve been motivated by the PAX laying beatdowns there on a regular basis. That said,ContinueContinue reading “Back-Blast – The Cliffs at The Garden – 11.26.19”

Happy Thanksgiving from the Second Annual F3 Burpee Football Bonanza! 28 PAX made it out for the game: Jolly Rancher, Airplane Co-Q, Gisele, Mayhem, Rice 2.0 FNG, Backflop, Spygate 2.0, Crockpot, Brown Water, Limestone 2.0, Worm, Porkchop, Valdez 2.0, Exxon , Fungi, Meter Maid, Presto 2.0, Bob Ross, Rocky, Gilligan, Double Down, Dauber, Retainer Co-Q,ContinueContinue reading “Giving Thanks For F3”

I put this black ops on the calendar for a couple of reasons. First after what I’m going to eat and drink today I know I’ll need a workout and there’s no way I’m getting up in time for the regularly scheduled one. Second I knew I was going to miss burpee football at theContinueContinue reading “Pre-Blast Pelican Q-11.29 Black Friday Ops @ The County 7-8 am”