PAX: @Zima @Tool Time @Wham-O @Plumb Bob @Buschhhhh @Huggies @Duece @Sump Pump @Pepperoni @Meatball @Newman @Beano @Messy @Snowman @Blueprint @Geppetto @Tiger @Deep Dish (Q) F3 Louisville, please keep Sump Pump and his family in your prayers as they work through the 1yr anniversary of his father-in-laws passing. The bond of the F3 community is somethingContinueContinue reading “BackBlast the Extender @ Mutt 2.28.19”
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Huggies Q the Chopper @ vets 3/1/19
End your week and start the new month right with a classic F3 workout. Nothing fancy but we’ll all get better. Remember the gloves. SYITG
Wisteria PreBlast 3/1. One year already?
At my 1st post, Zartan was Q, I was the 6, Glen Ross held my hand, and DiGiorno comforted me as I splashed merlot. Come celebrate with me tomorrow! We will move a lot. We won’t repeats Z’s triple lindy but we might bring in some of his shenanigans. Here’s some additional reading. SYITG https://f3louisville.com/2018/03/02/3-2-18-norton-common-bo-bb-back-to-school-dont-triple-lindy/
3/2 StarCourse training at north Posh and coffeeteria with Angels In Disguise
Every Saturday for the last several weeks PAX have been training for the StarCourse. This Saturday we will all try to get together again, and add a coffeeteria to learn a little more about the charity so many have raised money for, Angels in Disguise. -Ruck will start at North Posh at 0400 and finishContinueContinue reading “3/2 StarCourse training at north Posh and coffeeteria with Angels In Disguise”
BackBlast #TheBridge 2/25/19
It was very good to be back in the gloom after a week away for travel. Here’s what went down. PAX Jitterbug (QIC), Ladybird (R), Mr. Kotter, Jolly Rancher, Bob Ross , Pew Pew Short Mosey and Circle up for COP: SSH (IC), Imperial Walkers (IC), Abe Vigodas (IC), Stretching Thang 1- BearContinueContinue reading “BackBlast #TheBridge 2/25/19”
The Extender (Mutt) Pre-Blast: 2.28.19
Get ready to get better! My visit to the the Mutt on Tuesday for a recon mission was great, so it’s time to continue the pain. You will get a full body workout and will experience a few workouts from Poshlands. Bring glovesSYITGDeep Dish
Temple of Gloom PB
Coming back to Q the O for my Double Down points. A few suggestions for things to bring in the morning: Trail shoes Head lamp Strong will SYITG -Retainer
The Agony Pre-Blast: 2.28.19
There a few exercises that I hate because I am not very strong at them, so I often times forego participating in them. However, since joining this group it has challenged me to focus my energy and time on these weaknesses and begin turning them into strengths. Tomorrow will be intentional, intense and will hopefullyContinueContinue reading “The Agony Pre-Blast: 2.28.19”
PB – Bayside – Worm Q 2/28
We’re going to end February Worm-Style, at Bayside. It’s going to have a Heavy / Cardio blend of unmatched proportions. Bring Gloves and a Buddy. It will be the highlight of your Thursday, maybe of your month. SYITG Early Birds Get- WORM
2/26/19 BackBlast- BO @ Bayside
Enjoyed throwing a Tuesday black ops workout at Bayside. The regular PAX at Bayside are committed to this thang! The Tuesday WO is almost a guarantee it will be going down every week, as someone will always step up and take it and the PAX will show! Weather Conditions: Clear sky – slight chill inContinueContinue reading “2/26/19 BackBlast- BO @ Bayside”
Backblast- The Loco @The County 2/26 Amelia-Q
Hourly weather observation: KSDF 261053Z 00000KT 10SM BKN250 M02/M04 A3039 PAX 21 Amelia-Q, Stormtrooper, Abacus, Jerry Maguire, Crockpot, Training Wheels, Grizzly, Scratch-N-Dent, Alexa, Bulletin (R), Meter Maid, Airplane, Kimble, Cochran, Le Pew, Launchpad (R), Valdez, Viking, Jolly Rancher, Ashley, BigBird 21 pax rolled into The County for a leg beatdown. I arrived early to setContinueContinue reading “Backblast- The Loco @The County 2/26 Amelia-Q”
2/25 Heavy MoMetal WeedWacker style
Baby got back, back and more back. Not only did we move some iron but I robbed LA fitness at 4am to bring the heavy (just kidding🤣 or am I?). 9 Pax members including yours truly. HotWheels, Pilgrim, Worm, LaunchPad, Kilo, Carlosé, Scuba Steve, Vacuum, WeedWacker. It can be hard to get a good backContinueContinue reading “2/25 Heavy MoMetal WeedWacker style”
Stolen Q #rooster back blast
Q NuggetPaxNugget QDeuceWindshieldBlueprintWham-oMary PoppinsBeanoGlen RossLeft eyeTigerLarry FlyntMeatballDeep dishCountry boyIt was colder than I would have liked when I awoke, but I knew that we would warm up quickly with the plagiarized weinke from Opera Ghost. I was reading a Flexington backblast and I knew we had to do it.Gearlander: baselater of cold gear compression, grayContinueContinue reading “Stolen Q #rooster back blast”
BO 10 mile ruck @ the posh 2/24/19
Weather – Clear 57 degrees. A little windy but otherwise perfect PAX 6 – Huggies, PK, Plumb Bob, Alexa, Nino, Meter Maid 10 plus miles.
2.27 – St. Als – Heavy BO
Bring your Rucks and whatever weight you got.
PB – 2/27 Grinder at The Tank
I’m pumped for the chance to lead at The Tank tomorrow. I did some recon this weekend and have a plan to keep us moving for the whole 45. SYITG
Preblast: The Blender @ The Mutt 2/27/19
I invite everyone to join me tomorrow morning 5:30am at the Mutt to put in some work. Shoes, shirt, pants/shorts, gloves, etc…are all recommendations. We will move and lift. See ya in the AM! – Fridge
2/26 BoW Backblast #KiloCominInHott
Like really hot. Not only did I scoop up this Q from my man MadCow at the last minute, YHC showed up at the last minute 0530. The Subaru does great on 2 wheels and as I screeched into the O gravel I overheard OJ say “let’s give him a couple more minutes”. Shew!!!! 90ContinueContinue reading “2/26 BoW Backblast #KiloCominInHott”
2/25/19 Black Ops @ the O Backblast
QIC: Wham! 14 PAX: Trump; Plumb Bob; Blueprint; Captain Insane-O; PED; Fridge; Sump Pump; Noxeema Jackson; Violet; Dynomite!; Deep Dish; Maxi; Fergie; Wham! (Q). Time: 0515 Weather: Cold and windy. 29* with a “Feels Like” of 18* ZooZooLemon Gear Check: Black tights underneath navy blue GoRuck Simple Pants; Gray Under Armour cold gear long sleeveContinueContinue reading “2/25/19 Black Ops @ the O Backblast”
Backblast Tues 2/19 the Rooster
13 PAX: Deuce Noxeema Jackson Maize Meatball Tiger Gepetto Fergie Miyagi Whamo Sump Pump Messi Huggies Porkchop (Q) This was a workout I used a few months back at the County. It was a challenging You versus You workout that led to a good beatdown outside 265 and I was itching’ to bring it insideContinueContinue reading “Backblast Tues 2/19 the Rooster”
Preblast 2-26-19: Sadie Black Ops @Bayside
It’s going to be a perfect morning to get more work done with no inclimate weather influence. Whether you’ve fart sacked due to rain, cold or no reason at all, tomorrow is the perfect day to bounce back. No excuses! We will be doing a little bit of everything resulting in alot. Head out toContinueContinue reading “Preblast 2-26-19: Sadie Black Ops @Bayside”
2/26 Bag O Wrenches PreBlast #SubKilo
Turns out MadCow is dragging a little and under the weather. Never fear Kilo is here to bring the hammer to the bag O wrenches! SYITG kilo
It’s only plagiarism if I don’t tell you I stole it
Come and see how well I impersonate a cover Band tomorrow at the Rooster. Never done the Workout before, but it looks like a fun one.
11/24 Mary T ruck BB small group rucks
3 pax training for the StarCourse got together at 0400 at MaryT, rucked 11.25 miles in 3 hours. In all seriousness, if you want to have great conversation, belly laughs and a great calorie burn. Ruck with a small group for a long distance. These are my favorite rucks and time and miles seemContinueContinue reading “11/24 Mary T ruck BB small group rucks”
2/23 Poshie Ruck BB
QIC: Retainer PAX: McAfee and Fanny Pack Fartsack: Kilo Dog: Eleanor Got about 6 miles of rucking in from O Posh to North Posh. Hit the hills 2x to make it harder. Brought the dog to scare away deer and keep us safe. Great morning, good times with the PAX. Thanks for coming out. RetainerContinueContinue reading “2/23 Poshie Ruck BB”
Preblast- The LOCO @The County Amelia Q
Spring Break is coming in hot so come on out to The County tomorrow to work on your beach bod! Starfish of Pain and just a tiny bit of leg work is on the menu. SYITG! Amelia
Backblast 2.23.19 The Ruiner @ The O
Q – Iceman, PAX – Red Roof, Tammy Faye Baker, Pope, Diablo, Violet, Fergie, Splash, Penny I arrived early to set up my Plyo circuit with my jump box, cones and a couple of coupons down at Big Rock. Standard disclaimer that I played professional volleyball. Leave no man behind and leave no man whereContinueContinue reading “Backblast 2.23.19 The Ruiner @ The O”
02.19 – BO at Bayside – Late Back Blast Part Duex
Once again sorry for the late Back Blast but no excuses just get it done. Thanks for having me out to Bayside guys! Love that AO, great spot and great Pax!! Pax: Worm, Sadie, Glaucoma, Grandpa Bear, Fanny Pack, Shuttlecock, Birdie, Charolais, Hot Wheels(Q) After a warm up and stretches, we lined up in theContinueContinue reading “02.19 – BO at Bayside – Late Back Blast Part Duex”
02.18 – Big Mo – Better late than never Back Blast
My apologies for the late Back Blast fellas, I could give you a list of excuses but it would be just that excuses. So I won’t. We haven’t done Arms in a while, so I thought we could work those beach muscles! Pax: Le Pew, Carlose, WeedWacker, Alexa, Meatball, Storm Trooper, Big Bird, McAfee, TonyContinueContinue reading “02.18 – Big Mo – Better late than never Back Blast”
Back Blast 2.23.19 The Nest @ The County with Buschhhh
So about a year ago I’m at HDHH with @Airplane who may be the best HL in F3 Louisville. Well I mistakenly made what I thought was a Loose commit that my next Q would be at my old stomping grounds, The County. As most of you know, I rarely Q. He threatened to goContinueContinue reading “Back Blast 2.23.19 The Nest @ The County with Buschhhh”
F3 Louisville 