Category Archives: Uncategorized

QIC: Wham! 10 PAX: Noxeema Jackson; Blueprint; Trump; Aerobie (R); Chili Dog (FNG);  Zonka; Wham! (Q) Time: 0700 Weather: 42 degrees; Cool and damp ZooZooLemon Gear Check: Smedium Under Armour long sleeve shirt; Turquoise pullover; Black shorts; Black F3 hat; Solomon Speedcross 3’s Pre-WO Heading into yesterday, I didn’t really have a theme or focusContinueContinue reading “10/13/18 #Ruiner Backblast”

Come out and start the week off right with a little beat down.  Not even sure what we are doing yet.  Ask me after the workout.  Won’t be run heavy though.

Due to a scheduling conflict at our home AO, the Hurt was moved to the Big 4 Bridge for a day.  F3 Louisville has held several BO workouts and rucks at this location over the past year, but YHC had never made it out to one yet.  Ironically, 15 years or so ago when theContinueContinue reading “Backblast 10/13/18 Big 4 BO”

Come out for Fungi’s VQ 10/16/18 at The County. There are 1,003 reasons to come out. No bear crawl, no pull-ups, no coupons.  For the other 1,000, you’ll have to come and see. SYITG -Fungi

Looking forward to a return after a week 1/2 hiatus from the gloom. Also looking forward to melting away some of the donuts and cheeseburgers that were consumed over my vacation.. where. Collins HS when. 10/12/18 6:00 am sharp glauc out.

Well, it was hot Monday night in October, and I found myself without a Q for the Blender.  I (half) threatened a nasty WO if no one stepped up, and sure enough, Hot Wheels took the reigns.  He was the one to deliver the beat down instead of me – Woof.  Then OJ said heContinueContinue reading “10.11.18 – T.O.G. back blast with Old Bay at the helm”

Since we are creatures of habit, I want to get this out well in advance. This Saturday only we will relocate our usual workout at the Mutt to the Big 4 bridge.  There is charity run event staged at Holy Trinity and the surrounding streets will be closed to traffic and burpees.  And if thatContinueContinue reading “10/13 BO at Big 4 (Hurt Relocated)”

For those of you looking forward to an Abacus beat down, Mick Jagger said it best, “You can’t always get what you want.” But if you come out tomorrow and let BigBird work you over, you might just find…you get what you need!

It was Tuesday morning when I saw a post from Old Bay on Slack, he was looking for a Q Wednesday morning at the Blender. Why Not. So with the M headed out of town and being busy at work, there was not a lot of time for creativity, but hey who needs that. AsContinueContinue reading “10.10.18 – the Blender Back Blast”

It has been a while since I Q’d and I felt like I needed to get back leading a good beat down. On the eve of the day before coming into this world is exactly what I did! I wanted to make sure I got up in time so I wasn’t coming in too hotContinueContinue reading “Back Blast “The Extender at the Mutt 10/4/18”— Tiger at the Q”

Subject to time limitations, we will do some or all of the following on Saturday morning: – Experience a waterfall – Do things with coupons – Mosey backwards up a hill – Visit an island – Do imperial squat walkers in cadence – “Run” the bases – Spend time with Mary – Get better JoinContinueContinue reading “10/13/18 Ruiner Pre-Blast #WhamQ #RiseandShine”

Running it back again. 1 mile ruck,15 minute beatdown, mile ruck back and some Mary. It’s just that simple.

After volunteering to Q the Tank on Wed AM, I decided to go to the archives and pull out my very first Q from the O.  I expected an entirely new group of PAX to experience the Wienke and that was the case. PAX Snowday, Meatball, Tony Malito, Aerobie, Flounder, Carlose’, Runway, Launch Pad andContinueContinue reading “Back Blast the Tank – Vincent Q”

Let’s do some dumb things together tomorrow morning.  We will make  ourselves a little bit faster, a little bit stronger, a little bit handsomer, a little bit better. Defeat the fartsack.  Come get after it  with me ITG at the glorious O.  I’ll be pulling out some old tricks, and we’ll try something new IContinueContinue reading “Pre Blast Temple of Gloom 10/11/18 – Old Bay at the Helm”

Great group on a warm October day with 18 PAX.  PED (Q), Glen Ross, Deuce, Sump Pump, Old Bay, Mouth, Wham-O, Tiger, Blueprint, Waterboy, Pepperoni, Mary Poppins, Left Eye, Sprinkler, Larry Flynt, Beano, Plumb Bob, Windshield.  Majority wore orange in honor of Darth. With everything going on at HT and F3 go home and hugContinueContinue reading “Rooster 10/9 Backblast”

Cool fall weather will be in place tomorrow morning but my VQ tomorrow will hopefully turn up the heat! Expect some cardio along with some heavy coupon work! I hope y’all will make it out to the Mutt for my VQ! – Maize

Alright fellas – I have the Q tomorrow morning at The County. You vs. You will likely be the theme. But, I and the PAX around you will push you to get better. And, you can count on coupons being used in clever and devilishly ways. -Diablo

Well, my County VQ was all I had hoped it would be! Great workout with a great group. We had an excellent turn out(29 PAX) and we definitely got after it. I started with the usual disclaimer and thanked the PAX for having me. As I mentioned in the Pre-Blast, I consider The County aContinueContinue reading “Back Blast – The Loco at The County – 10/9/18”

PAX: Ball Boy(FNG), Geppetto, Face, Flo Jo, Wham!, Rhi Rhi, Worm, Cutlass, Hot Wheels, OJ, Trump, Meatball, Scuba Steve, Gillispie, Grinder(Q) We started the morning with a mosey between the tennis courts then around the short end of the loop and back to our starting point. Next, we grabbed coupons then went onto the bigContinueContinue reading “Backblast – Bag of Wrenches 10/9”

With a last minute Q, there’s not a lot of time for creativity. So I will be pulling some things from previous weinkes. Regardless of what we do, it will be a full body beatdown to remember. Come on out to the Mutt!! SYITG – HW

Looking forward to Q’ing the TANK tomorrow!!  I am going to reach way back in time and repeat my very first Q.  For those interested you can look back in the archives and see what’s in store.  Otherwise, just bring gloves and be ready to work.  SYITG

Like many of you I was pulled into F3 by FREE WORKOUTS. Let’s face it FREE is hard to pass up. The men of this group share many similar traits and through our shared suffering in the gloom, we developed strong FELLOWSHIP bonds. Some of the PAX knew each other from high school, college, church,ContinueContinue reading “Charitable Causes – How Can I Help?”

WEAR ORANGE – Everyone wear orange to support F3Alpha. #OrangeForDarth. Come out and do silly things with other  like minded silly men. We aren’t going to run much, and maybe you will wish we did… Also – WEAR ORANGE!!!

Pax -16  McAfee, Star Child, Methane, DYNAMITE, Tool Time, Forced Closed, Double Down, Viking, Pew Pew, Ladybird, Lube Job, Crash, Valdez, Bob Ross, Jitterbug and FNG (Layers) This was a beautiful for a workout to honor a lovely woman. Carolyn Wintergerst-Weston passed away on her 42 Birthday last Friday. She was my first wife the motherContinueContinue reading “Backblast – The Incubator 10-8”

Coupons, sprints, burpees and more! Come join me at the O tomorrow to get your Tuesday started right. You know Grinder won’t let you down. SYITG