Category Archives: Uncategorized

Typically I wouldn’t share the complete weinke, but with IPC going on, and knowing Thrusters and kettle bell swings are on that list, I’m sharing the whole weinke, plan appropriately.Tomorrow will be a track and stack. We will start with a short quarter mile mosey, then you will do 10 of each of the followingContinueContinue reading “Pre-Blast Loco @ The County – Captain Crunchberry Q – 9/23/2025”

Tomorrow’s the big day. No coupons. Bring work / mechanics gloves. See you there! First workout: Friday, Sept. 19th – 0530hrs @ Fred Wiche Pavilion – Simpsonville, KY

Hi-diddly-ho, F3 pax-areenos. Are you tired of waiting for a place to work out in Simpsonville? Don’t have a cow, man. Set your course for Fred Wiche Pavilion and catch the very first Friday morning black-ops workout at Springfield. I, for one, welcome our new F3 black-ops location. We’ve put workouts in Louisville, Shelbyville, andContinueContinue reading “Pre-Blast: NEW Simpsonville Black Ops”

YHC showed up a tad early to get the tunes started to create a nice Monday vibe at the Patriot. One by one the Pax strolled in, fist bumps were exchanged, weekend activities and sports teams were main topics of conversation, and some light stretching for some of our more season pax was needed beforeContinueContinue reading “BackBlast – Patty Q- The Minutemen and at the Patriot – 9/15/2025”

We have a last minute change in the Q and YHC will be leading the pax tomorrow morning at the Patriot at 0530! Bring your coupon and see what F3 in LaGrange, KY is all about! Patty

14 pax (and one dog) gathered in Louisville, KY at the Big Four Walking Bridge this morning (Sept. 11, 2025) for a GoRuck Takeover sandbag training event.  The event kicked off promptly with a welcome announcement at 0530hrs ET. Attendees circled up and completed the following: 20x (Ruck on) – pushups  – 4 count copperhead squats ContinueContinue reading “Backblast: 9/11 GoRuck Takeover”

Tomorrow at Tyler Park we have El Mule on the Q calendar. It’s like I always say when Mule leads: “Come for the playlist, stay for the playlist (and coupon exercises)”

F3 Louisville’s Ruck Week draweth nigh. What is rucking? It’s what the cool kids do to stay fit. We’ll see you out there.

Who better to lead us during VQ week than…Masse’. Not sure what the Site Q was thinking here, but come on out to The Bunker and say hi to the friendly yogi’s. “Coupons required. We will work our muscles and keep our heart rate up.” – VQ Masse’ SYITG

Come out to the Simpsonville Fall Festival on Saturday, September 13, 2025 for the first annual F3 Louisville Truck Pull. Gather time for the parade is 0900hrs. Parade startex is 1000hrs. We will form up for the parade behind the German American Bank in Simpsonville (click for Google Maps pin) Look for the Humvee: PARKING:ContinueContinue reading “PreBlast: F3 Truck Pull – 9/13/25”

Good grief, MORE Q School? YHC will be your substitute teacher at The Hawk’s Nest tomorrow. Bring your coupon. We might skip the long division and have gym class instead.

QIC: Maytag Pax – 19: Beans, Big Bird, Dauber, depends, D-List, Flex Seal, HBK, Lightfoot, Lights Out, Lumbergh, Montezuma, Paul Blart, Porcini, Sewanee, Side Swipe, Singlet, Steve-O, Viking Q School Week @ the Stable means the Site Qs take over and teach the Pax how to lead a proper F3 beatdown. As the PAX circled up,ContinueContinue reading “BB – The Stallion @ The Stable – 8.19.2025”

Good grief! Come to Tyler Park tomorrow and work out in the gloom. 0530 start with your coupon.

Date: 2025-08-25Time: 05:30Where: Richard L. Vissing Park @ 2728 Vissing Park Rd, Jeffersonville, IN 47130Q: @ShortkeyCoupons: Yes, we will have extras. What: Join us as we christen the new Indiana Black Ops location! VQ for @Shortkey as well. We will warm up our bodies, make them stronger, then explore the new space. Headlamps if you got em.

Who: YOU What: THE PJ RUCK When: OCTOBER 4, 2025: 1400HRS – 2000HRS Where: MARY T MEAGHER AQUATIC CENTER, LOUISVILLE, KY Why: BENEFITTING THE KENTUCKY SPECIAL OPERATIONS FOUNDATION PJ RUCK equipment list: 30 LBS WEIGHT 2. TWO LITERS WATER 3. DIVE MASK + SNORKEL Affordable Dive Mask + Snorkel set on Amazon. 4. TOWEL 5.ContinueContinue reading “PreBlast: The PJ Ruck – 10/4/25”

Respect your elders at The Bunker tomorrow with a Showboat Q. He says: “Bring a coupon. Depending what the weather brings we may move around a little or we may sit tight do some mumble chatter and see what the cards bring… The music will definitely be interesting. Y’all come. SYITG.”

What a day. My favorite day of the year. And this year’s variant may have been the best yet. Great food, great friends and family, supported a great cause, and great times. Sometimes people say you wish you knew you were in the “good old days” before they were over. This is the type ofContinueContinue reading “BB: Steve-O’s 3rd Annual BBQ Bash 8/9/25”

QIC: Maytag Pax – 22: Lumbergh, Miranda, Beans, Caitlin Clark, Singlet, Viking, Porkchop, Porcini, Peach Pit, Flex Seal, Paul Blart, D-List, HBK, Montezuma, Pipeline, Steve-O, Lightfoot, depends, Sewanee, Side Swipe, Woodstock (DR) COP: 0530 start with the disclaimer.  Start the jams and a mosey around the lot 3 times with stops for various stretching andContinueContinue reading “BB – The Stallion @ The Stable – 8.5.25”

I believe it was BigBird who handed down the title of Run Q. I haven’t completely figured out what the Run Q is exactly, it is a constant work in progress. But from my perspective I just consider myself the lead cheerleader for runners. Somehow this earned me the opportunity to lead the group atContinueContinue reading “7.29.2025 – Backblast – Planetarium @ Boondocks – SLT Takeover”

Tomorrow at Tyler Park: You can’t keep a good man down. Come stand shoulder to shoulder with your Q, Duckling . The coupons and the running shoes. Bring ‘em.

Tomorrow at The Bunker @ Tyler Park, our Q Flo Jo will lead us as we go round and round with our partners. Coupons and running shoes and a can-do attitude required. You didn’t hear it from me…but no burpees!

Tomorrow at The Bunker: Your Q @Caitlin Clark (C squared) is bringing the hype tunes and a classic upper body DORA. Minimal running. Coupons YES. See ya there.