Category Archives: Uncategorized

I’m fine tuning the random music generator SYITG 6:00 am Collins HS

Hello again. I am back with a new routine and some choices the PAX gets to make to determine their future destruction. Just like in Ghostbusters you all get to pick your destroyer. But since I can’t read minds like Gozer, we will have to vote. Bring gloves, extra energy and a photon blaster ifContinueContinue reading “9.22.18 Hurt PB: Gozer the Gozerian”

PAX: BuschhhhPlumbBobFridgeZooQuimbyCBDigiornoRedRoofFaceZartan (Q)Conditions: it’s never bad on the OhioGearlander: NB Minimus kicks, Calloway socks, ASICS super short short shorts, Nike Dry Fit fit and my stand by Tac Hat. “It was a good day”….. was one of the 90’s hip hop songs we may or may not have heard as we clowned car’d it toContinueContinue reading “9.21.18 BackBlast: Big 4 BO”

It is my honor to announce some leadership changes for F3 Louisville. Before I go any further, let me borrow some words from others about F3 and leadership. F3 is intended to be led by the PAX. Each man who is in F3 would consider himself willing and ready to lead, whether it is toContinueContinue reading “F3 Louisville Leadership Announcement – TClaps to McAfee and Nino”

20 PAX made it out for my Birthday celebration at Norton Commons. I love this site, it’s my OG site. It has everything needed to deliver a great workout. Today’s workout wouldn’t use any of the great features offered there. The only thing we needed was the parking lot. Conditions: warm, 78 with a lightContinueContinue reading “Black Blast Norton Commons – Looking fine at 39!”

  I just want to thank all my F3 brothers for allowing me to be part of such an amazing group of men.  I have been posting since August 2017 and it has been an amazing year of growth both physically and mentally.  I appreciate all the encouragement and all those that have push meContinueContinue reading “POSH LAND Back Blast 9/19 @ #THEBRIDGE”

“The only real battle in life is between hanging on and letting go” Shannon L. AlderAs I go through a 30 Day Challenge with some guys at church it reminds me a lot of our group. Working to get better by sharing in a journey together. Allowing each other to be vulnerable and have aContinueContinue reading “9.21.18 Big 4 BlackOp @0530: No Strairway to Heaven”

PAX: Retainer QIC, Gilligan, Aerobie (R), Red Wagon, Carmen, Meter Maid, Training Wheels, Porkchop, Bulletin (R), Alexa, Big Bird, Wildflower, Amelia, Cowboy, Mama’s Boy, Airplane, Cochran, Valdez, Abacus, Fun Guy, Catfish, Force Close (R), Viking, and Soccer Mom. Conditions: All of the humidity. Mosey, then COP: 50 SSH, 20 IW, 20 GG, 15 Full MetalContinueContinue reading “9/20 Agony BB”

PAX – Looking to gauge interest from F3 Louisville on participating in the American Lung Association Fight for Air Climb on Saturday, February 2nd at PNC Tower in downtown Louisville.  This is a 38 floor, 768 stair challenge to raise money for the American Lung Association.  Registration is $25, and you are encouraged to raiseContinueContinue reading “Fight for Air Climb: F3 Louisville”

As we get closer, I wanted to remind all the kitty cats out there that the Rock Alums will be waiting for all of you in the gloom on Saturday. So change out of your embroidered jackets and argyle sweaters and try and beat the Rocks one more time. Team competition is the name ofContinueContinue reading “X v Trinity (and anyone else that wants to join) #ruiner”

Q: Diablo PAX: (17) Scuba Steve, Mad Cow, Milton, Pork Chop, Mayberry, Who Dey, Tin Cup, Wham!, Gillespie, Joker, Vincent, Chicken Fried, Catfish, Dewey (FNG), Sweatshop, Fergie, Diablo Sometimes–things just go as planned. Sometimes it’s not your fault. But, sometimes it is. Tuesday at Bag of Wrenches was of the latter. Had a plan; hadContinueContinue reading “Diablo #BackBlast for #BagOfWrenches 9/18/18”

“Do you remember, the 21st night of September?” Join me in celebrating the best day of the year. Meet at norton commons amphitheater 05:30. SYITG

Started off my thanking all the HIMs who showed up to celebrate my birthday. I explained that as I get older I’m realizing I need to never take a minute for granted and that I really don’t like surprises. With that said we did a quick mosey around to station 1. Battier Warm Up GrassContinueContinue reading “Back Blast Boozer Birthday Q@The Loco 9/18/18”

Might be unusual to write a back blast for a 3rd F event, but spoke about it with other PAX and we felt it might be a good idea considering the Impact it had on us. (or if Im in trouble for this, @Methane told me it was OK PAX  Jitterbug (YHC), Aerobie (the Catalyst;ContinueContinue reading “Backblast Wayside Christian Mission9/18”

  Thats right all you HIMs. IT. IS. FOOTBALL. SEASON. Easily one of the greatest times of the year. Come out to The MUTT, and hit the field (yes we will be using the football field most of the time) to get a Miyagi style Beatdown! While you won’t need a helmet and pads, youContinueContinue reading “09.20.2018. PRE BLAST. The EXTENDER @ The MUTT. The Boys of Fall.”

Don’t be like Kilo. Don’t FartSack. Finish the week strong! 5:30a-6:15 Bring gloves and wear socks. Early Birds Get- WORM

Mama’s Boy and Alexa came to Posh a few weeks ago for one of my Q’s. I used some stuff inspired by the Full Metal Jacket movie (now on Netflix, you’re welcome). Mama’s Boy asked me* to bring some of those exercises to the Agony. I’m happy to oblige. 0530. County. SYITG. * (correction, heContinueContinue reading “9/20 Agony PB”

In celebration of National Butterscotch Pudding day, YHC thought he’d bring the heat to the fine lads of the Mutt. I actually didn’t Q today, but if I did, here’s how it would’ve gone down. Q – OJ Blender Record – 22 PAX: Hamm, Red Roof, Sump Pump, Glen Ross, Mad Cow, Cowbell, Maize, PrimeContinueContinue reading “9-19 Backblast The Mutt #theBlender”

5 High Quality Pax Trump! – TANKED and the Knee is rounding into form nicely and is so good. Just spectacular. I mean. It’s beautiful-that knee. Grinder – TANKED and was an early HC. He said on Monday – he would HC if I avoided the “Managed meadows”. Done. Stud. FloJo – TANKED and theContinueContinue reading “9.18.18 BackBlast @F3LouisvilleCarpenter”

get ready for a thumbtack beat down at the tank tomorrow at the Jeffersonian. Get ready to do some coupon work and also some new excercises. SYITG

Apologies to those pax listed here for the late post. First you procrastinate, then you forget, then you’re just ashamed. Lesson learned, don’t put off your BB’s. Some new faces in the pax for me so thanks for coming out. Pax: Jitterbug, Steerage, Chestnut, Mud Bug, Peroni, Buschhh, Swifty, Glen Ross and Zima-Q. Warm Up:ContinueContinue reading “BB Norton Commons 9/7/18”