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What do you do when you’re on spring break and need to get an oil change but there are no instant oil changes on the island? You find a place about 3.8 miles from your residence, drop off your vehicle in the morning and ruck back to the house, or at least that’s what IContinueContinue reading “4/3/18 Solo Marco Island Ruck”

  Star Child found a great location for our first work out, so we went back to the pier for Round 2. Thankfully the rain washed off some of the fish guts, and bird shit and kept most of the fisherman away. PAX: Flounder, Star Child, Deuce, Digiorno, Wham!, and Mayberry (Q) Weather- mid-60’s, overcastContinueContinue reading “4.4.18 – #BackBlast Gulf Shores, AL”

OK, it did not look like the above, but the wind chill was only slightly warmer. Note to any PAX down South, snow is in the Louisville forecast for Saturday along with a high temp of 28. You might want to extend your Spring Break stay. Last night I slept like sh@t, which is theContinueContinue reading “4.4.18 #theblender backblast. #f3louisville #f3themutt”

Q: Diablo PAX: (5) Methane, Iceman, Double Down, Jitterbug, and Diablo We have heard about Club Paradise.  We have seen pictures of Captain Insane-o’s tailored tank tops and tuxedo shirts.  We have read about donut rucking, and Face’s house with second floor TV rooms.  We have heard stories of Waterboy, Scratch, and Spinal Tap leavingContinueContinue reading “4/4/18 #BackBlast for Destin FL – Silver Dunes AO”

To borrow from Holiday Worlds marketing, ‘visit #theblender during Holy Trinity Spring Break for smaller crowd sizes and best parking.’ If you were observant, you noticed my GIF is not for tomorrow, but, it might as well be. Other than the day of the week and the time, it looks pretty accurate. Come out toContinueContinue reading “4.4.18 #theblender Preblast.@f3louisville”

13 HIMs came out to the Rooster @ The Mutt Tuesday ITG: Noxeema Jackson, McAfee, Kilo, PK, Newman, Grinder, Zima, Wham-o, Uncle Rico, Steerage, Piggy, Tureen, & Mr. Hat (Q). Everyone got in the COP & I asked each HIM if he got me a bday gift. No one did. Sad. So when I askedContinueContinue reading “Rooster Backblast 4/3”

Come on out to the Mutt Tuesday ITG for a repeat Posh WO. I hope everyone brings me good birthday presents. Hat out.

If you’re like me, and you’re home for Spring Break you’ve likely felt this way ^.  Seems like 90 F3Louisville PAX along with Ms and 2.0s traveled south to the FloraBama line or somewhere within the Destin area.  Some are staying together in one big F3Louisivlle house together, where you must burpee w/ clap toContinueContinue reading “4/2 Incubator Backblast 13 PAX 2 FNG KiloQ”

I had no clue what I was going to do, o clue who would show up, and no idea that Wham! would be wearing the most majestic #tank ever. But I knew it would be a hard workout. As I searched for the right location, somewhere in between the Pax that are down in Florida/AlabamaContinueContinue reading “Star Child’s #F3lorabama BB”

Home of the Mullet toss, F3 Louisville will make our mark near the legendary Florabama tomorrow morning! 6am central time! Below is the exact location. If you are near, join the misery. Wham! will be sporting a special tank top…. not to be missed! ⭐️🐣 Gulf State Park 20115 State Highway 135 Gulf Shores, ALContinueContinue reading “F3lorabama Pre Blast”

Obtain faster in the Incubator with Kilogility part2.  Not sure what that means?  Post at the Incubator to find out!   0530-0615 Kilogility

I know all are excited to take time out of your Easter or beach vaca to read up on the bayside shenanigans .  Read on. I am going to go ahead and apologize to RR for not having any catchy memes or .gifs to lead this off. I know you are disappointed. Read on. QContinueContinue reading “03/31 B.B. Bayside: Preppy coupons have arrived.”

11 PAX fought the Starfish this morning at the Mutt: Zima, Noxeema Jackson, Fatone, Curly, Tron, Miyagi, Tureen, Zartan, Snowman, Wham-O, Grinder(Q).  After a mosey around the building and some thorough stretching, we grabbed our coupons, split into groups, and went to work on the Starfish.  The four corners each had a different exercise: Merkins,ContinueContinue reading “3/31 Backblast #theHurt”

I was worried about the turnout today but in typical F3 Louisville fashion, the PAX showed up.  Thank you Bob Ross, PK, Boozer, FNG Arobey (R) , Abacus, Kilo, Ratchet, Nickleback, Glaucoma, Banana Bread.  Little Jerry at the Q. COP – 15 Grass Grabbers IC followed by 100 SSH IC.  I mentioned midway through thatContinueContinue reading “Poshlands backblast”

While most PAX are headed to the beach, I didn’t want the rest of us to feel left out so I’m bringing the beach to the Mutt tomorrow.  Show up at 7:00 for YHC’s version of the Starfish. We’ll have fun and you’ll get better.  What more could you ask for?

Want to look like the right image of “Zack Morris”, hit up Bayside  HS in the AM. Preppy, will be there. New coupons will be there. 6:00am sharp

Black Ops Update – For those training for a Derby race, or if you just have a need to run, we will have a black ops pre-run of 6-7 miles starting at 6AM.  The route will allow for an early stop at 4 miles. Preblast – For those few brave PAX that didn’t run awayContinueContinue reading “Posh Preblast”

PAX: Pew Pew, Iceman (R), and Mr. Hat (Q). Three HIMs got out ITG on this Good Friday and stretched it out while a worm crawled by our feet due to the recent rain. Prayer twists, downward dogs, cobras, and active triangles were felt by all. We had some time at the end and ran aContinueContinue reading “Yoga Backblast 3/30 @ The Posh”

Damn that was fun! NO fartsacking today in the gloom from the 18 PAX that showed up for the Spring Break Beach Body Beatdown. I gotta admit, with H20 in the forecast…I would’ve fartsacked had I not been the Q but you guys showed me that I shouldn’t. We should support all Q’s when weContinueContinue reading “BackBlast 3/29 #extender with @waterboy and a little liquid sunshine!”