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I plan to bring the heat with a modification of one heck of a workout. #F3IronPax It will be heavy and will be a lot of fast reps, so come out ready to work. SYITG -McAfee

Pax: Airplane, Busch, Backdraft, Pork Chop, Wham!, Fall Guy (R), Blue Print, Violet, Fergie (Q) Weather: Low 40s, no precipitation. 530 hit, a disclaimer was given, and we were off. Welcome back to Fall Guy; great to meet you today and thank you for coming out. The Warm-up Started with a quick lap to grabContinueContinue reading “3/11/19 – BO at the ‘O’”

Even though I’ve turned into a county boy due to my schedule, I, actually, really love North Posh.  It was the first location that I ever posted to with F3, it is the closest to my home, and I like the intensity that comes with that location.  When I saw the open Q call forContinueContinue reading “Back Blast 3/11 #theSilo @ North Posh”

Pax- Welcome DR Trojan from Houston, Jolly Rancher, Mcafee, Dynomite, Maxi, PK, Aerobie, Tony Malito, Alexa, Hot Wheels, Flounder-Q. Weather 32 and snow. After a 2 week hiatus I finally got back into the gloom with a great group of HIMs! After getting my butt kicked in over 30 BBall League the past two weeksContinueContinue reading “Backblast The Chopper 3/9”

Grinder and Pew Pew pulled the old switcheroo. Now I’m Qing tomorrow and have no clue what we’ll do. Promise I’ll figure something out so the workout’s not a big pile of poo.

Well, it’s my VQ tomorrow at The Mutt. I have to leave a mark, right? I’m excited and looking forward to it. I’ve had a chance to get to The Mutt a few times recently and it’s a great group. Looking forward to getting out there with you HIM’s tomorrow. Come out and get better.ContinueContinue reading “Pre-Blast – The Rooster @ The Mutt – 3/12/19”

QIC: Alexa/Retainer PAX: Snowman, Fanny Pack, McAfee, Trojan (DR), Myagi, Meter Maid Just a quick reminder here: when rucking with McAfee in the early hours of the morning, be sure to stay in front of him. If you fall behind him, he will punish you in terrible, terrible ways. In any event, Retainer, Fanny Pack,ContinueContinue reading “3/10 BO Posh Ruck BB”

QIC: Retainer PAX: PK and Abacus Abacus rallied the PAX with a shoutout to run 30 miles on Saturday morning. PK and Retainer were not feeling the full distance, so we split up for different paths. Abacus ran from Seneca to Iroquois Park and back. PK and Retainer ran from the O Posh to SouthContinueContinue reading “3/9 F3 Runners BB”

The O would become my regular AO a year ago. So much has evolved in F3 Louisville since then and as a result, I personally have evolved, continuing to work on the best possible version of myself. This will be my VQ at the site I consider to be on such hallowed grounds. I’d beContinueContinue reading “3.12.19 Pre-Blast BOW at The O”

Start the week off strong and exceed your own expectations with a heavy beatdown brought to you by PK.  We don’t get up for easy, however after this heavy workout the rest of the day will be easy. Bring a weight (kettlebell, ruckplate, or wieght plate).

(Photo: 1 year ago. I’m the second from the right) PAX: Snowman, Sump Pump, Tiger, Glen Ross, Blueprint, Cornbread, McAfee, Buschhh, Deuce, Geppetto, Sherpa, Messy, Mary Poppins, and Miyagi (Q) Where: The MUTT When: 0700 What happened? Disclaimer, no FNGs, let’s mosey. COP Streches 5xBoyo 25xSSH 5xBoyo 15xAbe Vagodas 5xBoyo 15xGrass Grabbers 5xBoyo Thang 1ContinueContinue reading “03.09.2019. BB. The Hurt at The Mutt. Miyagi’s 1 Year F3Versary.”

Cowboy comes to North Posh for the Q this coming Monday.  With the last couple of #beastmode running beat downs, we’ll switch it up.  We’ll still get some running in, but when I think of Monday’s workout, Dora the Explorer comes to mind.  Let’s get better together!  SYITG! -Cowboy

PAX: @Methane, @Iceman, @Red Roof, @Mad Cow, @Zartan, @Jake, @Puddin’, @Steamer, @April Mosey to the entrance of the park from parking lot. COP: 20 side straddle hops-IC 15 grass grabbers – IC 15 Imperial Walkers – IC 15 knee hugs – IC 2 Nancy Kerrigans (each side, hold 5 seconds) Mosey up path to theContinueContinue reading “3/9/19 – Backblast #4-H Fairgrounds in Indiana(needs a new name)”

Disclaimer, this is almost 100% non-original Q content. However, Porkchop has not stopped talking about it for months, so it felt like time to bring it back in a format that would fit 45 minutes… The Mini Mog Mile. SYITG

PAX: @Jiselle, @Selfie (welcome back!), @Aerobie, @Catnis, @Rocky, @Big Bird, @Airplane, @Cochran, @Trekke, @Mama’s Boy, @Meter Maid, @Kimball, @Crock Pot, @Jolly Rancher, @LePew 15 Total HIMs – great showing. Being the day after my 36th birthday I wanted to push myself and the PAX: each rep had a count as a multiple of 36. Also,ContinueContinue reading “BB LePew VQ @The Nest 3.9.19”

Another perfect March morning.  27 and clear.  No wind and plenty of chatter from the 19 that made if out for my 1 year F3versary. Sump Pump (Q) was privileged to lead @ #theExtender -Messi, Escort, PED, Deuce, Fridge, Cornbread, Glen Ross, BluePrint, Marry Poppins, Miyagi, Snowman, Tiger, Pepperoni, Zima, Plumb Bob, Wham-O, Geppetto, andContinueContinue reading “BB – 3/7/19 Sump Pump F3versary @ #theExtender”

The theme of tomorrow Q is “The Man in the Arena”. It’s about getting out and getting better – the credit belongs not to the critic but to the man who is actually doing the deeds. The deeds we will execute tomorrow will be painful, but worthwhile. We’re gonna, mozy, hop, crawl, coupon, rinse andContinueContinue reading “LePew’ VQ PB Nest 3.9.19”

When: 0700 Where: The MUTT Who: Free, and open to all men. Come join YHC, and work off whatever you ate and drank at the fish fry the night before! We will move. We will get better. We will have some fun. I hope to see all you HIMs out there! Gloves would be aContinueContinue reading “03.09.2019. PB. The Hurt @ The MUTT. Miyagi 1 Year F3Versay.”

If you think about an exercise like gas pumps, they are really a mirror image of squats. In one, the feet are stationary while the six moves, and in the other the six is stationary while the feet move. But the leg motions are the same. One day I started thinking of exercise combinations thatContinueContinue reading “Backblast. 3/7/19. The Agony @ The County.”

When: After Alexa’s Saturday Beat Down Where: McDonald’s at LaGrange and Factory Why: 2ndF What: Coffee. Biscuit Sandwiches. Mumble Chatter Who: LePew, Amelia, Red Rider, Gilligan, Fungi, Cowboy, Kimble, Sea Biscuit, Rocky, Alexa

“Alexa, what did you do for your last Q?” Here’s what happened: These HIM’s showed up: Gilligan, Big Bird, LePew, Rocky, Amelia, Red Rider, Cowboy, Jolly Ranch, Fungi, Kimble, Abacus, Cochran, Mamma’s Boy, Jerry Maguire, SeaBiscuit (FNG), Alexa (QIC) The weather was cool but dry. An introduction and disclaimer were given. Because the Q isContinueContinue reading “The Nest with Alexa-Backblast 3/2”

It’s prime time BBall season. Let’s meet in the gloom and work on those fundamentals! Keep in mind, it’s my idea of fundamentals we’ll be working on.

Looks like snow in the forecast gents.  Therefore bundle up and wear gloves.  Gonna try to use the amphitheater.  If anybody has some lights, could really use them.  SYITG

F3 challenges me to step outside my comfort zone and push myself harder than I’d ever do if I was working out alone. It’s a big reason I keep coming back and I’m sure a lot of you would say the same. There are a lot of mornings I start the workout not really wantingContinueContinue reading “BB – 3/4/19 The Silo at North Posh”