Category Archives: Uncategorized

Preparation is the key to everything in life. It helps with home improvement projects, work meetings, school, and Q’s. This morning was a lesson in not preparing for your Q. What I did do is prepare excuses for why I did not prepare for the Q. I was tried from the Ruck Saturday, watching soccerContinueContinue reading “8.14.18 The Mutt – Backblast”

If you read my pre blast, you would’ve taken note that I’m quite perturbed with the theft of the coupons at some of our AOs.  Somewhere some guy is slowly laying a new foundation for a new home.  “Screw Lowes, just head down to Seneca park and look under the tree line for fresh cinder blocks.”ContinueContinue reading “8/14 Backblast #theCarpenter”

Gentleman we are in the age of change here at F3 Louisville and I could not be happier.  New leaders are emerging and F3L is getting ready for an infusion of awesome that will propel us into 2019 in style. And while YHC embraces change, I needed a dose of a good old fashion SenecaContinueContinue reading “8.13.18 Old School O BO BB”

Come out to the C-c-County for DRUMROLL’S VQ!! *hopefully this will t-t-teach Drumroll to post his own Pre Blasts. ⭐️👶

Ok YHC is getting tired of our coupons being taken. I had a doozie planned and apparently they’re all gone at the Carp too. You know what that means? Tomorrow’s workout just got even harder. Let’s keep the Tuesday train rolling at Creason. Syitg -OJ

As I’ve met more PAX across F3Louisville I’ve realized a characteristic embedded within almost all of us: COMPETITIVENESS. Do we support one another & embrace seeing others succeed? Absolutely! But when you’re in the gloom if you think you’re not looking around competing with your fellow PAX then you’re lying to yourself. I love aboutContinueContinue reading “8/14 Pre-Blast IronPAXChallenge Week 2”

Sorry, I forgot to post our BO from Friday. Gepetto reminded me of this because we want all of our F3 credit so we can cash our points in at the end of the year for cool prizes and stuff. During this workout I didn’t send anyone to the hospital but I did almost manageContinueContinue reading “Backblast 08/13 – St. Matthews Fire BO”

9 Beast showed up to crush the Boozer Q. Jolly Rancher, Meter Maid, Woody 2.0, Blart, Cowboy, Wildflower, Battier 2.0, Viking, and Boozer. We started with some Battier warm ups. Side Straddle Hops and arm circles, and grass grabbers. Then we talked about this being a you vs you hour. There were 6 stations. EachContinueContinue reading “Back Blast the County 8/11”

Keeping with the Old School theme at the O, tomorrow will be straight up August 2017.   Using Birdhole’s weinke to celebrate 1 year.  SYITG 

My legs hurt from the Ruck so while there will be running it will not be long distances. Working on the C’s…Core, Coupons, Crying. The only thing I can guarantee is you will not get in the grass.

Kilos exhausted, what better way to push through it than with my brothers for a beast run.   SYITG for beast mode on

0530 tomorrow. Come get some.

Southern Indiana is starting to take off! We’ve had FNGs both of the past two weeks and also brought some guys back that had tried F3 in Louisville but live here in Indiana.  I had a lot of fun with this workout because many of our guys are starting at different fitness levels, so IContinueContinue reading “Backblast – 8/11 Southern Indiana Black Ops at Big Four Station”

YHC was running a tight schedule Saturday morning.  I had to pick up some props for the workout and Seneca was the place to be.  Parking spots were not to be found so I had to work down a side street for a spot.  Luckily, Glenn Ross was there to lend a hand.  At 6:59ContinueContinue reading “BB – Jack Webb@theRuiner”

It was a great morning to take a stroll thru the park. PAX: Presto (2.0), Bob Ross, McAfee, Double Down (R), Nice and Slow, Wapner, Eastwood, Qypsy (Q). Started off with the disclaimer and circled up next to the PNC Achievement Center Warm up: 31 SSH – McAfee made me lose count. 30 IMPERIAL WALKERContinueContinue reading “08.10.18 BackBlast The Fog @ The Poshlands”

Time to dust off the cobwebs and Q again. My legs are still cramping from last nights way-cool Ruck….so how about we throw around some coupons and keep the running to a minimum!! Its gonna be a One Day Only 2-for-1 Coupon Special tomorrow!!!    

Awesome company on the trails this morning with Abacus, Dunphy and Catfish.  Just 4 HIM toughing it over some steep and technical miles. This will likely be a weekly run.  Slack me (Little Jerry) if you have interest.

The workout will be the battle of Jericho, you will be battling comfort.  You want to find out more come join us Sat. at 6:00am

A Boozer Q only comes around so often. It’s like Haley’s comet, magnificent to witness and gone too soon. Come out to the County tomorrow and try to keep up with Battier. We will be doing a you vs. you for the full hour. 20, 15, 10 and 5 will be the magic numbers. LotsContinueContinue reading “St ALS the County Saturday with Boozer Preblast 8/11/18”

We Mutts get our balls busted for not leaving the friendly confines of Holy Trinity very often.  While this is sometimes true, we also step up when called.  There was a general shit-talking neighborhood text going around, and I made a shameless plug for my Agony Q.  I asked “which of you jerks is comingContinueContinue reading “08.09.18 Backblast. Old Bay at the Helm of Agony.”

The pax tony malito,Sadie ,meatball, cutlass, worm, weedwacker, snow day, pk, hot wheels, thumbtack Q. It was great being able to q at the tank there are so many different places on the sight to do different things. I had put the word out for my bayside pax to come for the flag but everyoneContinueContinue reading “The chopper back blast”

Guys, Come out to the Posh on Saturday 8/11 from 7 – 8:00 am and see why we call it the Poshlands.

PAX:  Flounder, Fanny Pack, Pew Pew, Star Child, McAfee, Huggies, Nino, Nice and Slow (Q) This was the third BlackOps Ruck Training session and I was excited that eight of us made it out considering the earlier start time (5:15 AM) and because of the big August Ruck event tomorrow. The focus of today wasContinueContinue reading “Backblast – 8/10 BlackOps Ruck Training at The Posh”

Excited about my  first you at the tank.  I have really enjoyed working out there. Be ready to bring it in the morning at The tank 10617 Taylorsville rd the Jeffersonian. Can you guess what we are doing syitg

Ruck Training at The Posh tomorrow AT 5:15 AM EDT will be endurance based with one goal in mind…make it up the damn hill.  In between running and fast hiking, we will be doing 25 of a particular exercise (with rucksacks and weights) every five minutes.  Bring your own weights, headlamps, and be ready toContinueContinue reading “8.10.18 Preblast BlackOps Ruck Training at The Posh”

Let’s review the ways that you can get to Big Four Station this Saturday to post: Driving: There are four driving bridges that connect Louisville and Southern Indiana, two of which are toll free. Running, walking, biking, skateboarding, rollerblading or hover-boarding: In all cases, you can park on the Louisville side of the Big FourContinueContinue reading “Preblast – 8/11 Southern Indiana Black Ops at Big Four Station – Grinder Q”