Category Archives: Uncategorized

That’s right, it’s Daddy’s Girl VQ at the Mutt tomorrow. Nothing GIRLIE about it. It will be COLD. We will stay warm with a good amount running and a good amount burpees. It will be DARK, but we will focus on the light. It’s a HUMP day WO. We will do all we can toContinueContinue reading “Pre-Blast the Blender at the Mutt – Daddy’s Girl VQ Wed. 12-5”

In less that 48 hours, YHC will be returning to the Temple of Gloom. Thursdays have required early mornings at work, but I am taking advantage of this opportunity. I expect to see some familiar faces out there for a weinke that already has me nervous. That being said… You have the right to fartsackContinueContinue reading “Finally, Nugget is BACK… to the Temple”

Hold on. Hold on to hope.   Hold on to your faith.   Hold on to your family.   Hold on to your brothers.   Just hold on. These are the words that came to mind as I Qed this morning, as we, the F3 Nation, focused our intentions for our good friend Double Down.  As I am typingContinueContinue reading “Hold On: The O BB to honor #doubledown ⭐️👶”

The weather was perfectly cool and dry which quickly heated up by the Ring of Fire.  Eight Brave men took to the challenge of an early morning beatdown.  The Pax seemed apprehensive and anxious while walking up to the start of North Posh with Jonny Cash rocking throughout the morning air.  Dunphy eased the fearsContinueContinue reading ““Ring of Fire” Backblast- North Posh 12.3.18″

41 degrees and dry.  I’ll take that for a December morning at 5:30 am any day. 18 PAX in the Gloom Viking, Mr. Kotter, Lady Bird, Dry Rub, Drive Through,  Retainer, Alexa, Maxi, Fungi, Deep Dish, Ababcus, Amelia, Airplane, Gilligan, Cochran, Maxi, Big Bird, Q-Bob Ross SSH x 20 IC Imperial Squats x 20 ICContinueContinue reading “Incubator Backblast 12.3.18”

A proper beat DOWN to honor DOUBLE DOWN requires DOUBLE the Q’s and DOUBLE the pre-blasts. Here’s what’s going DOWN DOUBLE Q’s – ZooGrinder Wear black on black. Or DOUBLE black Bring an ace of spades. Write a note to DOUBLE DOWN. We’ll have extras There will be a theme. No hints. Sorry. Zoo wasn’tContinueContinue reading “12.4.18 beat DOWN in Honor of DOUBLE DOWN @f3themutt”

Glauc Q. When do you double down? When you get a pair of 10 or higher what is the goal of the double down? double the bet for the ultimate 21.. come to bayside for a workout themed around 10 and 21.. it’ll be a good one Where : Collins HS 5:30 am.

I’m not sure why Captain Insane-O is dedicating Double Down to Ace of Base, but whatever. I promise not to play this music. And if Zoo shows up I promise there will not be ONE SSH! And I promise we will all get a proper beat down.

Come out, honor Double Down, and meet our new friends: Tom Sawyer, Aunt Sally, Huckleberry, and Big Jim. Warning: literary characters are actually heavy weights. Meet at the main American flag pole. 0530. SYITG.

♠️💪🏻♠️💪🏻♠️💪🏻♠️💪🏻♠️💪🏻♠️💪🏻♠️💪🏻♠️ Tomorrow is a special day, we will start the day off getting better in honor of a true HIM Double Down. Black will be the color of choice and bring and Ace of ♠️ if you have one.Gel in the hair is an added bonus, slicked back preferably. Bring a winners mentality and planContinueContinue reading “Pre-Blast the Loco 12/4/18 Double Down Beatdown”

  The U.S. Marine Corp dates to the Revolutionary War when Marines began the legacy of honing a fighting spirit.  Known for using innovative tactics that led the way to victory in pivotal battles, U.S. Marines have served with distinction to protect our nation. As America’s expeditionary force in readiness, the Marines are forward deployedContinueContinue reading “12/3 Heavy backblast #BigMo #KiloQ”

Come work off that weekend hangover at the original Posh! I will mix a little running and Bob Ross-Rock exercises!  

Come get the week started right with a good beat down at the O. Core will be worked but limited running. SYITG   Great way to start the week on a nice cool morning to work out. PAX – Vincent (R), Blueprint, Plumb Bob, PED (Q) Gave disclaimer and circled the track to the tennisContinueContinue reading “B.O. at the O 12/3”

  Wanna look like Tony Malito in a Wolverine costume?  Get your HEAVY on tomorrow at Vets!! Bring:  Kettle bell and weight plate If you have a ruck, bring that too. All American ability neon preferred   WORK    

Date – December 3, 2018 Location – North Posh Silo Time – 5:30 AM – 6:15AM Objective – Pain Monday should be perfect conditions to get after the “Ring of Fire.”  I will bring some special coupons for this beatdown (one that has not been brought to F3 Louisville).  You will need to finish offContinueContinue reading “RING OF FIRE PREBLAST- Silo -North Posh 12.3.18”

The weather could not have been more perfect for my VQ in Pleasantville.  If you haven’t made it out to this little piece of heaven, I encourage you to do so as it is nicer than it even sounds.  Clouds parted (not really) and the temp ranged near 50.  Big shout out to the braveContinueContinue reading “Milton #BackBlast at #Pleasantville 11/30/18”

Q: Airplane PAX: Tool Time, Wingnut, Meter Maid, Mama’s Boy, Soccer Mom, Diablo, Airplane PAX met at 0530 at The County to Ruck before my Q and a surefire beatdown. I’m writing this BackBlast because it was technically my idea, but we were in Airplane’s neighborhood, so he took lead, pointed out houses from whichContinueContinue reading “#BackBlast for Ruck at #TheCounty 12/1/18”

Q: Diablo PAX: (8) Airplane, Mama’s Boy, Meter Maid, Soccer Mom, Crockpot, Big Bird, Fungi, Diablo Q Attire: Carl Edwards #99 Fastenal hat procured from his pit crew a few years ago; a rare short-sleeve flannel shirt I’ve had for 20+ years; GoRuck Challenge Pants; Salomon XA Pro 3D GTX shoes (had no boots worthContinueContinue reading “Diablo #BackBlast for BlackOps at #TheCounty 12/1/18”

QIC: Retainer PAX: Ladybird (R), Drive-thru (R), McAfee, Nino, Gypsy, Huggies, Alexa, Pew Pew (R), Ant, Mr. Kotter, Flounder, Frosted Tips, and, for a minute, PK. After November’s activities, I signed up for a bunch of Qs before the real work begins in January. You’ll be reading my back blasts at least once weekly throughContinueContinue reading “BB 12/1 in the Fog”

QIC: Retainer PAX: Starchild, Alexa, McAfee, Huggies, PK, Gypsy Rucked from South Posh to North Posh to the Water Fountain and back to to South Posh. 4 and a half miles with lots of hills. Heard stories about PK bathroom experiences on the Star Course, McAfee’s unmet bathroom needs this morning, and how Alexa andContinueContinue reading “BB Posh Ruck 12/1”

Sorry for the delay on getting this posted. Originally Zoo was scheduled to Q the Loco. However, due to an early morning zooloo lemon fashion show he needed to call an audible. It had been a while since I’ve Q the county I decided to fill in. PAX: Viking, Amelia, BigBird, Meter Maid, Crock Pot,ContinueContinue reading “BackBlast The Loco 11/27”

Pax: Buschhhhh, Zima, Blueprint, Glen Ross, and Quimby (Q) Conditions:  49, light fog and soggy Posting this B.B. for Quimby who put this Black Ops together on Thursday afternoon.   I posted it on Slack for Buschhhhh- with directions and I was the one that got lost.  Start time moved from 5:45 to 5:55, thankContinueContinue reading “11/30 Cherokee Trail Run BackBlast”

When Snow Day asked me to Q about a month back, I was eager to say yes and excited to lead at the refurbished Veterans park. (And yes, it is as cool as you can imagine!) I have to tell you, as the day came closer I was nervous. Vets always has such a strongContinueContinue reading “11.30.18 The Chopper at Vets Back Blast”