Category Archives: Uncategorized

Guys- Sideline (Eric McKendrick) and his M (Nicole) were generous enough to donate a Yeti Tundra 45 ($300 value) to raffle off at the scramble on September 22nd. Raffle tickets are $10 each. Im opening the raffle up before the scramble in an effort to raise for awareness. The winner will be drawn during theContinueContinue reading “Yeti Tundra 45 – Raffle Knapp Invitational Golf Scramble for #inVinceable”

My VQ was long overdue having posted for the first time over Spring Break. I wanted to be sure I felt comfortable, but I continued to watch other #HIM step up time after time to lead, sometimes several times weekly and knew it was my time to put the principles of F3 in motion andContinueContinue reading “Backblast #The Bridge 9/5/18”

It looks like from the calendar that there are a couple VQ’s tomorrow morning which is great! But if it’s an old fashioned beat down you crave, come on out to the Mutt. I can guarantee some coupon work and that you will get better. If that sounds like something you might be into, getContinueContinue reading “Pre-Blast – The Extender – 09/06/2018”

Come join me for my VQ this Saturday at St. Aloysius at 7-8am.  It’s kickoff weekend for the NFL, so we will work in a football related game, but only after we get our sweat on. High level plan: 10 min:  Warm up 35 min:  Team Exercising, reaching goals as a team (w/coupon) 15 min: ContinueContinue reading “Pre-Blast from the Loco #TheCounty 9/8/2018-BlackOps”

Come on out to the swanky County tomorrow for my VQ beat down. I can promise three things….it will be hard, you will sweat and I have no idea what I am doing! Angus Young may even inspire you to do great things. #Bringyourgloves Yogi

If you have noodle arms come to the Tank tomorrow for the remedy. If you don’t, come to the Tank tomorrow to keep it that way. Gloves, Shoes, and Smiles recommended. The Early Birds Get- Worm

Temp – 75 Humidity – Lots! Swag – Graybar hi-vis yellow shirt over black Under Armour base layer, Speedo shorts (not that type of Speedo), Adidas socks, Saucony Ride 7’s, iPhone. AO – Back and forth between the tennis courts and playground at the O. Started off with disclosures (added an extra that this wasContinueContinue reading “Backblast – 9/4/18 Bag-o-Wrench”

After a long Labor Day weekend, I was hesitant how many HIMS would show up for a Tuesday workout or Beatdown depending on your skillset. Alexa and I arrived @ 5:15, @Launchpad was already in the parking lot waiting on us. I was pumped that other HIMS wanted to sweat it out at 5:30 withContinueContinue reading “BackBlast from the Loco #TheCounty 9/4/2018”

QIC: Spinal Tap PAX: Mary Poppins, Myagi, Sump Pump, Left Eye, Yogi, Busch, Escort, Deuce, Mouth, Daisy Dukes, Old Bay, Tiger, Fridge, PED, Blueprint, Pink Panther, Cowbell, Spreadsheet, Windshield, Wham-O, Beano, Maize(Sp?) and myself -23 total Thang 1: Circle up, 16 Hillbillies, 15 Grass Grabbers, Curly Stretch Sequence (downward dog, cobra, runner stretch and reachContinueContinue reading “9-4 Mutt BackBlast”

Please join me for my VQ at the Bridge on Wednesday.  We will see if I have learned anything from you fine Gentlemen.  I will wear gloves; but I am delicate and always do SYITG

It’s going to be a hot and muggy morning. Perfect weather for some cardio! SYITG Where: Martha Layne Collins High School When: 0530 — Banana Bread

It’s almost time to sweat out those Claws you be chuggin’ today. SYITG

#PreBlast for the County 9/3/2018 If you enjoyed Labor Day at the pool or the cooler or the grill. I applaud you but come out Tuesday and Labor all the Holiday OFF!!!! Come to the County @St. Al’s 5:30… SYITG

Attention: Full Metal Jacket is on Netflix. Much to the chagrin of the Incubator’s Labor Day PAX, yours truly had a chance to watch it last week. And I noticed a certain exercise  during the Marines’ basic training: a burpee without a push up. That turns your normal 6-count burpee into a 4-count exercise. IContinueContinue reading “9/3 Incubator Facemelting BB”

Pax: Launch Pad, Meter Maid, Gypsy, Hot Wheels. We started at 0530 sharp and got a little over 5 miles in be the Abacus beatdown. We went from the Gheens Lodge to the North Posh Shelbyville Rd entrance and back with a modest 15:30ish pace.

Q: Diablo PAX (8): Vincent, Tron, Wham!, Nugget, Trump, Chestnut, Red Roof, Diablo It was a damn near perfect morning at Seneca Park for The Ruiner, the original F3 Louisville workout. And, it’s still my favorite at which to Post and Q. Knowing the PAX would mostly be settling in for a long holiday weekend,ContinueContinue reading “Diablo #BackBlast for #TheRuiner at #TheO 9/1/18”

Labor Day. O630 to 0730. 60 minutes of Retainer. With a side of Spygate. Holidays aren’t for sleeping in. They’re for getting better. SYITG.

I know it’s Labor Day weekend, but it’s still Sunday which means tomorrow is Monday & even though businesses across the nation will be closed the AOs of F3Louisville will be open. Take advantage of this extra day off by getting some extra time ITG to get better. The time has been modified to 0630-0730ContinueContinue reading “The Silo 9.3.18 PreBlast”

The Dalai Lama, himself. Twelfth son of the Lama. The chopper was in the air on friday😅!  There were 19 PAX that showed up for the VQ beatdown! PAX: Worm, JollyRancher, Vincent, DoubleDown, TonyMalito, BackDraft, Jobu, Snowday, BigBird, ToolTime, OldBay,  Valdez, Thumbtack, Airplane, Kilo, Retainer, Porkchop, RihRih, WeedWacker(VQ) Since it was my VQ, I arrivedContinueContinue reading “Backblast@ thechopper 8/31”

There’s no place like home! It was great to be back at the Mutt on Thursday. I’ve had a blast touring different AOs over the past two months, and while I’ve popped over to the Mutt a few times during that stretch, I knew that this time I’d be back for a while. It wasContinueContinue reading “Back Blast – 8/30 The Extender at The Mutt”

Posh Ruck training 8/31 This workout is dedicated to Kentucky State Police SGT James Fred Davidson (retired) August 10, 1946-May 18, 2018 Pax: Fanny Pack, Launchpad, Flounder (Q) Weather: 75 and humid Looks like too many Fartsack after the excitement of being on WHAS Thursday. Oh well, we begin. 1 mile @16min pace. End atContinueContinue reading “Posh Ruck training 8/31”

Pax: 8- Snowman, Viking, Cowboy, Grinder, Meter Maid, Fridge, MudBug, Glen Ross Q going to keep this one short.  College game day in 30 minutes- go Irish! As I mentioned in the preblast, this was the 28th consecutive Friday out at Norton Commons.   The day and site continue to do well for a BlackContinueContinue reading “8/31 Norton Commons BackBlast”

Could you be mine? Won’t you be mine? Please won’t you be…my neighbor! When Old Bay was looking for someone to Q the Blender for this day I felt an obligation to step outside of my comfort zone. I’ve posted at the Mutt a few times before. I have Q’d a total of times lessContinueContinue reading “8.29.18 Blender Back Blast at Le Mutt”