Category Archives: Uncategorized

Have you ever left an F3 workout and you could feel your arms shaking on the steraing wheel?  Tomrrow is that day.  Tomorrow morning I’ll be offering a boot camp on some sweet sweet BYOM’s (build your own muscles) for those not in the know… If you want to get bigger and have some funContinueContinue reading “PB BIG MO HEAVY w/ Tony Malito”

We had great weather this morning. Totally forgot I had the Q 😂😂😂. Thought it was next week. So I showed up like 3 minutes before the start. But we definitely had a great workout. Started out with partners in the parking lot. We did 3 different workouts that included coupons while one partner didContinueContinue reading “5/1/19 Vets (Carlose)”

As many of you know, Tuesday is my 2 year anniversary of joining this little cult called F3 Louisville. I’ve met a lot of HIMs over these 2 years, and I would love to see you guys at this workout.What you can expect is some you v you, some partner work, and competition. Also includedContinueContinue reading “Nugget-versary 2: Electric Boogaloo #BoW”

Please join me Monday at The Incubator for my Birthday Q.   We will work off the weekends excess.  I promise we will not do 53 SSH, (at least not in a row)  SYITG  Jitterbug

Recently someone mentioned that they thought my Q’s weren’t all that difficult. Well let’s change that. A while back I saw that the Ruiner was open on derby. I had previously ran a derby themed Q back in the fall of 17′. I got to thinking how I could spice this one up a bit.ContinueContinue reading “5/4 Backblast The O #DerbyRuiner”

Run run run for the roses the sooner it opens the sooner it closes man o man o friend of mine all good things and all good times. SYITG! Let’s do this!    

Last year at this time I was a nervous wreck! I was getting ready for my first Q. I had been HL’d in to making it happen but I felt like I wasn’t ready. I mean, do we ever feel absolutely “ready” to jump outside of our comfort zone and lead a group of menContinueContinue reading “5.4.19 The Fog at The Poshlands PB”

Thunder and a driving rain woke me up at 4 AM this morning.  I was already resigned to the fact that we would get wet.  No avoiding it.  But it was raining so hard that I thought I might be the only one to show.  I pulled in to Veteran’s park and saw one car. ContinueContinue reading “Back Blast – The Chopper 5/3/19”

It’s my first time Q at North Posh, and in true to North fashion it’s not going to be easy, but I planning to make it fun and will bring some variety into the mix.  We will be doing some running, some coupon work, and maybe playing with a medicine ball or 2.  It’s goingContinueContinue reading “Pre-Blast – North Posh – The Silo – 5/6/19”

Someone recently said my workouts aren’t tough enough. Tomorrow I’m re-running my Derby Q from the fall of 17′. I’ve spiced it up a bit so come on out to the O for 1.25 miles of pain. Don’t be a gelding. Syitg -OJ

We know the days will lead to lots of bourbon, bad bets and other bad decisions. Why not start the day with a good decision. We’ll make room for the mint juleps, old fashions, Makers Mark cigars, pulled pork sandwiches and what ever else you get into later in the day. There may even beContinueContinue reading “5/4 The Hurt @ The Mutt- work off those bourbons and bad decisions before The Derby”

So I’m sitting here in my car, in the rain, following a Fungi beat down at PV. You see I have to make time to get this BB out before he gets his out. Reason being: he is a HIM that always seems to be “on top of it” and I have no doubt youContinueContinue reading “4.26.19 Pleasantville at Wisteria BB”

Weather – Soaking Rain (and a little thunder and lightning) Gear – flowery swim trunks (gonna get wet!), dry fit shirt, ball cap Pax -Kimble, Grinder, Meter Maid, Big Bird, Crock Pot, Fungi (Q) I based my wienke on the AOlympics, and based on the small dose this morning, the Decathletes are in a forContinueContinue reading “5/3/19 Back Blast – Pleasantville – Fungi Q”

It was a great morning for a Bayside beatdown. The weather was perfect. The count was a little light but it didn’t stop us from getting after it. PAX: Banana Bread (Q) Fanny Pack (R) Birdie Schotzie After the disclaimer we had a quick mosey to the COP: Side Straddle Hops (IC) x25 Abe VigodasContinueContinue reading “Back Blast: The Big Kapowski 5/2”

My 2 year anniversary with F3 is coming up on Tuesday morning, May 7th, as many of you already know. I have been putting a lot of thought into my weinke. It will be hard at times, but not too long. Just the right amount. So I invite you all, especially those Summer of ’17ContinueContinue reading “Pre pre blast BoW 2nd Anniversary”

You know if we’re being honest, a lot of the WOs we do are very similar (which isn’t a bad thing) in regards to exercises, reps, location, time, outline, etc. Needless to say, developing a WO that’s different or new can be difficult because with creativity often comes complexity, which can be a challenge forContinueContinue reading “The Garden is Growing – St. Pats BackBlast 5.2.19”

It’s Derby weekend in the “Ville”.  It may rain Oaks day but the race will still go on.  It may rain on Saturday but the Derby will still go on.  It may be raining in the gloom tomorrow but F3 will still be working to get better.  Join me for a fast paced total bodyContinueContinue reading “Vincent – Q the Chopper”

It looks like we may have a BlueOps on land tomorrow morning at Pleasantville, but we ain’t scared of no rain.  Come out for some AOlympics themed activities and prep.  Even if you aren’t able to participate on 5/18, you’ll get a shot to show your mettle. SYITG – Fungi

The weather is questionable but the workout will leave no doubts. Bring your gloves and be ready to get to work! SYITG! -BB

I decided to man up and lead my first Q at The Mutt and only 2nd Q ever. The Pax did not disappoint as 19 of us showed up to get better with an AMRAP beatdown in the gloom! Weather: Perfect PAX (19) Rih Rih, Whamo (R), Pam, Cowbell, Draper, Deuce, Nuget, Waterboy, Mary Poppins,ContinueContinue reading “Backblast 4-30-19 The Rooster @ The Mutt”

When: 0530 Where: The MUTT Grab your wetsuit and gloves. We will be moving tomorrow. Don’t let the rain keep you from getting better. That’s just an excuse. YHC has been out for 3 weeks due to a knee issue from Star Course, and is ready to get back to where he was! This won’tContinueContinue reading “05.02.2019. Pre Blast. Miyagi’s Return to The Mutt.”

So 1 year of this thing. Crazy. I’ve come a long way in a year and thank you to those who have helped along the way. It’s been a lot of fun. For those may actually read this, you don’t want to read any more of that nonsense. As a tribute to the anniversary, IContinueContinue reading “04.27 – The Fog – Back Blast – Hot Wheels Anniversary Q”

Q: Diablo PAX: (6) OJ, Gillespie, Vincent, Cowboy, Plumb Bob, Diablo This one is late. My apologies. No excuse other than I forgot to do it until just now. Also, almost the entire workout was a bit of an audible because an outdoor volleyball tournament took over the field I planned to use for someContinueContinue reading “BackBlast from The Ruiner at The O 4/27/19”

Are you ready?  

Thurby. Oaks.. Derby…sounds like hangover after hangover after hangover. Derby week is a pretty big deal around here & even though the festivities are already under way it seems like things really start getting turnt up on Thursday. Come out to St. Pats tomorrow & we’ll have some fun…we’ll get turnt & we’ll get thingsContinueContinue reading “St. Patrick’s BlackOps 5.2.19 PreBlast”

So, 3 months ago Fungi finally broke it down to me. “I am picking you up at 5:10. I am Q’ing. Be ready.” Some 40 posts later, I finally get on the schedule for my VQ. 18 other Pax showed up to witness a Derby themed workout. Weather was 62 and cloudy. Intermittent sprinkles wereContinueContinue reading “Back Blast Kimble VQ at the Loco in The County”

I was anticipating a different crowd this sat am and had my mind set of the same sorta workout I did on the 14th… Well, we sorta had the same people just plus 1. (Fanny) Q Glauc.   PAX: Shuttlecock, Charlois, Fanny Pack A different mosey around the outside of the football field. back to couponsContinueContinue reading “BB 4:27. The Max @ bayside”

With all the marathons and running events over the weekend coupled with the Meter Maid Postiversary, I wasn’t sure what to expect yesterday morning. I was trying to map out a weinke and decided to come up with multiple options based on crowd size. As 5:30 drew near, a few cars started rolling in. InContinueContinue reading “Back-Blast – North Posh – The Silo – 4/29/19”