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4 mile ruck pre workout starting at TheO and winding down Lexington Ave. I love the picture above not just because it’s bad ass, but because Stormtrooper literally wouldn’t relinquish the flag the majority of the ruck.  Stormtrooper is a marine, his pride for the flag is something we cannot imagine.  Thank you for yourContinueContinue reading “2/17 Ruck at TheO BackBlast”

I had the honor of leading 13 PAX on a Valentines adventure. Double Down (R), Pope, Zartan, Grinder, Buschhhh, DiGornio, Watergate (RR), Back Draft, Tiger, Gepetto, Glenn Ross, Snow Man, Last Weekend, Little Jerry (R) Working backwards.  The PAX was on pins and needles trying to figure out how Valentines and Chickens fit into F3. ContinueContinue reading “A Valentines Chicken Back Blast from the Mutt on 2/17”

Join starchild and myself for a ruck march through st Matthews before we team up to bring you much pain. Tag Team of Ruck 0600-0650 Tag Team of Pain 0700-0800   SYITG Kilo and StarChild

Little Jerry has a Valentines’ treat for the Mutt.  This will be a sweet heart, or maybe I mean sweat hard, beat down with a Valentines and Chickens theme.  What???

This morning 7 men set their alarms to assist a friend and fellow PAX member in need of a helping hand. PAX Glauc, Nino, Steamer, DoubleDown, GraveDigger, PK, ToolTime, Kilo   For an hour and fifteen minutes we loaded and unloaded 2 Uhaul truck loads.   Truly an amazing display of faith, between a groupContinueContinue reading “2/16 The Dynamite #GlaucEyecare”

QIC: Glauc (VQ @ temple of doom) PAX: Starchild, Nino, Swifty, Vincent (R), Santana, Butcher, Kilo, Loco, PK, Zartan, OJ, Double Down(R), Pope , Little Jerry(R),  Jordy, Tea Bag(R), Glen Ross, Gillespie, Ant Man, Insano, Diablo Gotta make this short and sweet… a few notables. Swifty brought the sun with his guns today.  I neededContinueContinue reading “Backblast 02/15/18, “The Temple of Doom” #thisishowwedoit #TTT #callmemaybe?”

He saw my weinke. Interpret that how you want. Bottom line is tomorrow’s weather looks beautiful. YHC wants to put in some extra work having been out almost all week so come join in the fun tomorrow at 0530 at The Mutt. It will be a fast paced full body beatdown and we can restContinueContinue reading “2.16.18 BlackOp at the Mutt: The Rain will hide your Tears”

Who doesn’t like gambling and baseball?  More importantly who doesn’t love Pete Rose?  Dude should still be in the Hall of Fame!  I digress……. Scratch and I set out to tackle 2 of our favorite things at a road ball park.  The Mutt welcomed us with a light but enthusiastic crowd (9 total).  The groupContinueContinue reading “2/15/18 #Mutt #Extender Backblast”

  Lets give a big effort to help Matthew Dugger eyecare get off to a great start.  One of our own (Glauc) is moving his eyecare business down the street to a new office and needs the PAX support.   1stF — move and lift heavy stuff.  Maybe squat with stuff, who knows. 2ndF —ContinueContinue reading “2/16 Black ops all 3rdFs #HelpGlaucEyecareMove 0515-0615”

No Fancy words, needed, just a nice blood pumping core scorching beatdown provided by Glauc.  It’s going to be 60 degrees.. I have a feeling someone is going Chippendale on us. Hey, we might even show Montell Jordan “How we do it”  #Obtaingooder. SYTIG, Glauc

; QIC: Double Down  PAX:  Forced Close, Bull Rider.  Weather:  Sunny 82 degrees; head hazy from tequila shots. On vacation the last week in Playa del Carmen to celebrate Forced Closed Bday – awesome week with six couples.  Met in lobby of hotel, said “hola” and moseyed out the door before we could turn back.ContinueContinue reading “Backblast 2/10/18 – @MayanRuins @Playa del Carmen #toomuchtequila”

YHC had an idea 💡 whether its a good idea or a bad idea is irrelevant to the idea itself.  I was going to wear some sort of valentines costume.  I came up with some fairy wings from PK (YHC did question why he had a box of wings to choose from) hit Walmart for someContinueContinue reading “Valentines Day BackBlast 16 PAX 1 FNG #TheBlender #CupidKilo”

F3 Spring Training – All HIM’s should report to the Mutt at 5:30 sharp. After training is complete we will mosey on over to the casino.

There is NOW WAY I’m going to tell you who the two ghost Qs are for Saturday (me and Kilo), but I’ve been told they (we) will Q a ruck at 6am beforehand. This will be a speed ruck. No trails, all fast. So they (I) say. They (we) are also asking that anyone whoContinueContinue reading “Ghost (me and Kilo) PreRuck at the O!”

QIC: Bob Ross PAX: 20 Strong – Tool Time, PK, Rythme, Iceman, Tiger, BUUSSCCHH, Geppetto, Glen Ross, Backdraft, Country Boy, Zima, Whamo, Plié, Wedding Singer, Duece, Swifty, Left Eye, Spread Sheet Fridge, Bob Ross Weather: 27 degrees, After a quick introduction we start with a mosey around the school with a little butt kicks, high knees andContinueContinue reading “Backblast 2/13/18 @ The Rooster”

Need I say more 0530 @TheMutt for the most fun one can have ITG. I promise, so get out of that fart sack, put on your favorite pair of tighty whiteys and some wings. Showing up in costume will have perks.   SYITG Kilo

In true F3Louisville fashion this event followed the ready shoot aim approached. When YHC threw this out there it seemed like the right thing to do to prepare us for the upcoming GoRuck events. However, when I beep boop’d it onto the calendar I had the realization that this was going to take some planningContinueContinue reading “2.10.18 Night Ruck Training BB:”

Make your way out to the Mutt for my Rooster VQ!  There will be balls on walls, kicking donkeys and plenty of 7ups (and downs) to go around!

PAX: Gru, Boozer, Peekaboo, Little Smoky, Rhythm, Methane, Swifty, Grave Digger, Gypsy, Pew Pew, Bob Ross, Mr. Hat, PK (Q), Abacus. Started the day on a with a positive attitude.  Since starting F3, have been hesitant to sign up for my own Q’s however when a brother is in need, I have been more thanContinueContinue reading “2/10/18 – Backblast #TheFog #StartYourDayBigly”

PAX: Fridge, Wimpy, Cardinal, Draper, Tiger, Grinder, Black Lung, Glenn Ross, Zoolander, Left Eye, Cutlass, BumbleBee, WhamO, Pluya(spell) This morning was special. Didn’t start off that way. I was up early as Q’s often are making sure I had all the crap I needed. Wasn’t much but if you’re like me, it’s often a scramble.ContinueContinue reading “2/10/18 BackBlast – #TheMutt #TheHurt”

We will have our inaugural F3 Dads event on 3/24! Mark your calendar! Here’s the plan, we will all workout normally that morning, then go home, grab the 2.0s, and head to Progress Park (a private park off of Buechel Bank Rd). I assure you that PP is an amazing place for HIMs and 2.0s.ContinueContinue reading “Save the date #F3Dads”

You know that there is no better way to start your day/weekend/life than with an F3 workout.  Get your weekend off on the correct path and come out, bring a friend, and lets all get better together.