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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”

For the 9 of you who read my Pre-Blast, you’ll understand why I wanted to do a BlackOps at St. Patrick’s. On Tuesday I posted on Slack to see if there was any interest in doing a WO there & immediately got some positive feedback (I only needed 5 to HC) so the WO wentContinueContinue reading “Back-Blast for Saint Patrick’s BlackOps 3.7.19”

PAX (8): Diablo, Fergie, Flo Jo, OJ, Pope, Porkchop, Violet (Q), Who Dey Conditions: A brisk 27 degrees, Light Wind, No Rain Warm Up: Mosey to the bottom of hill on Briar Hill Road via Cherokee Gardens Road and Beals Branch Road (approximately 1/3 mile) 20 x 4-count Mountain Climbers 10 x Abe Vigoda (IC)ContinueContinue reading “Back Blast 3.7 Temple of Gloom @ The O”

When: 0430 Where: The MUTT PAX: Plumb Bob, Snow Man, Miyagi 3 PAX members met up early for a little pre ruck. We went a solid 3 miles in the 45-55 minutes that we were out. We had some great conversation, especially about 9/11/2001. It was interesting hearing the different perspectives of the day, includingContinueContinue reading “03.07.2019. BB. Pre Sump Pump 1 Year F3Versary Ruck.”

PAX:  Jolly Rancher, Alexa, and Le Pew. We gathered at 5:45am at The County for a little 2nd F and to loosen up the legs before the Alexa beat down at the Nest at 7:00am.  We covered about 3.3 miles in a little under an hour.  Lots of mumble chatter took place, including confessions aboutContinueContinue reading “Back Blast – Pre-Nest BO Ruck – 03/02/2019”

  It was cold, like really freaking cold.  My goal was to keep everyone moving heart rate pumping and keep hands off the ground as much as possible.  All this leads to sprints and legs.  Get after it. Conditions 10* cold AF Gear: tights pants compression shirt hoodie jacket   PAX Kilo PK Perm RockyContinueContinue reading “3/5 BB Loco with Kilo”

Was glad to be back to the Fog last Saturday and enjoyed teaming up with Bob Ross to offer a Saturday beatdown. Plus, Little Jerry was there! PAX- Bob Ross, Jitterbug (CO-QIC),  Ladybird (R), Iceman (R), Little Jerry (R), Aerobie (R), Mr. Kotter, PK, Gypsy Bob Ross got us started with a short mosey andContinueContinue reading “Backbast #theFog 3/2/19”

I’m going to keep it simple… What: A BlackOps WO When: Thursday 3.7.19 from 0530-0615 Where: St. Patrick Catholic Church               1000 N Beckley Station Rd               Louisville, KY 40245 Who: Any PAX wanting a good WO. Why: Since starting F3 I lookContinueContinue reading “BlackOps at St. Patrick’s 3.7.19 PreBlast”

I billed this workout in my pre-blast as a chance to get ready for spring break.  We are by my count only 25 days away from fun in the sun!  Sure, spring break for some us may not be the same as it was 25 years ago.  Pretty sure I won’t make it down toContinueContinue reading “Backblast 3-5-19 Geppetto Q BOW at the O”

Things get personal in the gloom. More about that later. Conditions: 17* and crispy Pax: Fridge, Pork Chop, Glen Ross, Plumb Bob, Wham, Snowman (Q) With the Mutt staying true to form, we had 2 pax at 5:28 and 6 pax by 5:30. After the disclaimer, We moseyed around to the parking lot for COP.ContinueContinue reading “3/6/2019 Blender Back Blast at The Mutt”

05:30: County playground Weather: Cold. Dry. 15 deg F. Shout out to SkyQ who raised it to a manageable 16 deg F before we finished. PAX: McAfee, Big Bird, Valdez, Alexa, Wildflower, Peyton (DR PAX from NW Indiana – Welcome), and Crock Pot (Q) After welcoming our Down Range brother Peyton and laying a disclaimer,ContinueContinue reading “Back Blast 3/6/2019 Wednesday Heavy #BlackOps at #theCounty Crock Pot Q”

Join me for a run focused workout that will include hill sprints and a tempo run. The longest consecutive run distance is a half mile.  Total run distance will be between 3.5 and 4 miles.  Bring a head lamp or reflective belt if you have one.

Since reading “freed to lead” and listening to the F3 Nation podcast more regularly, I appreciate the unique use of letters and numbers to carry ideas in the F3 Lexicon. Whether it is D2X (dolphin, Daffidil) or LDP (leadership development program) or exercises named after numbers (21s) the format always sticks somewhere in my brainContinueContinue reading “Preblast. 3/7. The agony at the County.”

Weather – cold (16 degrees, 4 Windchill) Gear – multiple layers PAX – Tony Malito, Newman, SweetTart, Vincent, FloJo, Scuba Steve, Shiplap, Fungi (Q) COP SSH – 25 IC Imperial Walkers – 20 IC Downward Dog – calf and hip stretches Thang 1 – Vet Trivia I’ve always enjoyed the scenery at the Vet butContinueContinue reading “3/6/19 – Backblast – The Tank at The Vet – Fungi Q”

It was 9:30pm on Friday night, and I headed to bed. A few short hours went by, and it was time. 3:15am. My alarm went off, and I jumped out of bed knowing I don’t have the luxury of being a block away from the AO I was posting at that morning. Instead of goingContinueContinue reading “03.02.2019. BB. BO Star Course Training Ruck. Angels in Disguise.”

Pax: Alexa, Wildflower, Jolly Rancher, Gilligan, Amelia, Big Bird, Bulletin, Hot Wheels (Q) My original plan was to use the tires they have at the County but these tires are ridiculously heavy. So I opted for a heavy circuit. Hopefully everyone got in a good WO. We had four exercises and the pax partnered upContinueContinue reading “2/27 – B.B. Heavy BO at the County”

On Friday night, Huggies asked me to fill in for him at the Posh on Monday morning.  I said “yes” without looking at the weather.  When I finally looked on Sunday night, I worried that no one would show up.  I was totally wrong.  In fact, 13 HIMs showed up. Temperature: 19 Degrees F withContinueContinue reading “3/4/19 – Backblast – Posh – Nice and Slow Q”

Be nice to q back where it all started..  A little old, a little new.. all will get better. Where:  Tha Posh When: 530 am sharp  

Come out to the Mutt tomorrow and get swole. There isn’t much time to get big before Spring Break. Don’t miss your chance.