Category Archives: Uncategorized

It’s Q School Week for F3 Louisville and I will be leading the PAX tomorrow morning at the O. The goal tomorrow will be for us to get better not only physically but also as Qs and leaders of F3 going forward. We will be traveling outside of the O’s friendly confines, so wear reflectiveContinueContinue reading “10/23/18 BoW Pre-Blast”

Threw this one on the calendar long ago thinking why I hadn’t yet Q’ed at the Posh.  Probably posted out there a dozen or so times over the last year and felt like I owed them a Q.  This has since become Q school week led by all the site Q’s.  With plenty of newContinueContinue reading “10/22 Backblast The Posh #theIncubator”

Q: Seabass Pax: Seabass, Red Roof, OJ, Gillespie, Vincent, Tammy Faye, Glen Ross, Wham!, Nugget (1.0) Ruiner needed a Q and Football season was over. So it was time for Seabass to return to his home AO and show us what he had learned in his first quarter of High School. Mosey across the streetContinueContinue reading “A 2.0 no more”

Q: Diablo PAX: Flounder, Abacus, Nino, McAfee, Kilo, WetSack (FNG), Fanny Pack, Chestnut, Tool Time, Weed Wacker, Logs, Big Bird, Miyagi, Huggies, Iceman, Alexa, Mama’s Boy, Fatone, Plumb Bob, Snow Day, Diablo Q Gear: Salomon XA Pro 3D Shoes; SmartWool socks; Reebok dry fit undies; Go Ruck Challenge pants; Nike tactical belt; F3 MudGear shirtContinueContinue reading “October Ruck Event #BackBlast 10/19/18”

C’mon out to North Posh tomorrow as we cover the fundamentals and guidelines for leading(“Q”‘ing) an F3 workout. We will also push ourselves and leave a little better than we were when we rolled out of bed. I look forward to seeing all of you in the a.m. Location: Parking lot at The Silos offContinueContinue reading “The Silo – North Posh – Pre-Blast”

Q school week starts tomorrow and I’ve got the Incubator. We’ll go old style and get back to the basics. This week will be important for some of the newer PAX so plan on hitting some workouts. (I’ve never Q’ed the Posh so I’m kind of excited) 😉 Syitg -OJ

When Geppetto announced that he needed a Q for The Hurt on Saturday I thought it would be a perfect time to bring out the ol’ Harry and Lloyd routine. I was going to Camp Piomingo with my son’s class for three days, so coming up with a full Q would have been tough. WhenContinueContinue reading “Backblast – The Hurt @ Le Mutt 10/20/18 – The Harry and Lloyd Show”

At 10 minutes to 7am, PAX began showing up for some HIM brotherly beatdown at the County and the toy box did not disappoint.  We had a total of 8 warrior PAX the came in to partake.  Some of the things we learned this morning:  1) The toy box didn’t contain the same types ofContinueContinue reading “Toy Box BO @ The County 10/20/18 – Cowboy VQ”

See you in gloom at Collins high school in Shelbyville for a beat down. The weather should be 54 or so so bring gloves and long sleeves and pants if you want. SYITG THUMBTACK OUT

Well, football is over. So now we get to see what Seabass has learned. In the past, he has brought the pain. He may even let his old man have a few minutes of the Q. SYITG Coffeeteria follows at Heine Bros on Chenoweth

I don’t know how many times I’ve posted at Vets, but when I have we’ve generally been confined the big parking lot & baseball fields area. In preparation for this Q I wanted to see what else the park has to offer so I went Wednesday afternoon & scouted things out. What I discovered wasContinueContinue reading “That’s a LONG Runway at the Chopper BB 10.19.18”

No gas card. No problem. Backdraft and Gepetto provided the petroleum and clown car, while Tony Malito, WeEdWaCKeR, and the rest of the Tank PAX provided the fumes. 🤢 Kilo asked me to Q a while back, and I obliged. I’ll do anything for him. Plus..I get it. Changing seasons coupled with the New FallContinueContinue reading “The Tank B.B. 10.17.18 @fpk4 ZooQ. No Gas Card. No Problem”

Don’t be a dummy.  Come out the to the Hurt at the Mutt tomorrow.  Backdraft and Geppetto will lead the pax in a bunch dumb things.  But you’ll be smarter and better for doing it.  Mock…ing…bird…yeah!

For my VQ at the County tomorrow morning, I hope to help take you back to your childhood by visiting the toy box.  Probably not the same toys you remember, but it will be fun anyway (in an F3 beatdown kinda way)!  Come find out what it’s all about! SYITG -Cowboy

Pax: Face and Zartan (co-Qs) Conditions: clear sky and chilly. Gearlander: NB kicks, Nike Elite socks pulled high, LuLu short shorts and Patagonia base layer and TAc Hat When I pulled up at 0525 to only see Face’s rig I had a feeling our numbers may be low today. Shockingly my thought proved right asContinueContinue reading “Sojourn Heavy BO BB: Warm Hugs”

Sixteen PAX ventured bravely into unknown territory ITG for my VQ. Q: Maxi PAX (thanks to Methane’s memory; more on that later):  Jitterbug (R), Double Down (R), Iceman (R), Gypsy, Bob Ross, Ladybird, Pedals (FNG), Dynomite!, Layers, Lube Job, Methane, Forced Close, Retainer, Glauc, Huggies If I missed any “respects” above, I apologize. Stumbled throughContinueContinue reading “Bridge BackBlast 10/17-Maxi VQ”

A cold morning (debatable PAX car readings from 38 to 42 degrees) out in county, but a strong St Al’s showing nonetheless at 24 strong. The morning went like this. I gave a brief overview of the routine we would be going through, a quick disclaimer (no FNGs) and we were off. First thing, aContinueContinue reading “Agony BackBlast – @ the County – 8/18/18”

Q: Digiorno PAX: Cornhole (FNG), Grease Monkey, Zima, Duece, Fridge, Tiger, Mouth, Old Bay, Wham-O, Left Eye, Rhi Rhi, PED, Sump Pump, Daddy’s Girl, Bean-O, Digiorno Q Disclaimer given Mosey around school to grab coupons Circle up in parking lot near portico COP: Tricep stretch Shoulder stretch Downward dog Cobra Grass Grabbers As PAX completedContinueContinue reading “Extender BackBlast @F3TheMutt #Failure #Success #F3Counts”

Ooo…this one snuck up on me. Realized on Tuesday I didn’t have a Q scheduled for today. No worries, I’ll handle. Recently eclipsing the 200+ post mark means I’ve seen and done it all. Time to revisit a workout that stood out to me from the past. Thanks Red Roof. 😊 Q – OJ PAX:ContinueContinue reading “10/18 the O Backblast #templeofgloom”

What I love about this group is you never know what to expect when you show up for a workout. Now when you Q, you at least you know what beatdown you are getting ready to hand out to the PAX. But still, you don’t know how it’s going to unfold or what dudes youContinueContinue reading “10.13.18 BB The County BO”

To this point, my exposure to Vets has been limited due to the construction being done in the park. Yesterday I went to scout out Vets in the daylight, specifically the part of the park under construction, & I am EXCITED.  If you come to the Chopper tomorrow we’ll be exploring parts of the parkContinueContinue reading “The Choppa 10.19.18 PreBlast”

Failure will not define us, it will only make us more better. Make your decision to Fail with me tomorrow. SYITG 🍕

Tomorrow I’m copying a Q from back in the day. Out of ideas OJ? Nah, I’m doing it again because it was a good one and quite effective. Was it one of your Q’s? Find out in the morning. Syitg -OJ