Category Archives: Uncategorized

11/15 Mutt Preblast — Can We Name Wednesday Workouts at the Mutt “CI Day”? #getbetter

I’m all out of ideas, so Wednesday will be a traditional beat down.  It will feature only my favorite exercises (sans infinity), which will be awful for some of you and awesome for others.  Either way, I’m bringing it and you should too. So no riddles, no coupons, no crazy runs, no gimmicks, no tricks. ContinueContinue reading “11/15 Mutt Preblast — Can We Name Wednesday Workouts at the Mutt “CI Day”? #getbetter”

Mutt BackBlast: Substitute Qs the Rooster 

PAX: Draper, Busch, Duece, Tureen, Mouth, Zoo, Diablo & Zartan Conditions: beautiful 35 degrees  As a group we step up and help one another whenever we can. This morning Mad Cow was under the weather so a substitute Q was needed.  Since I was out until midnight with some #HIMS watching Louisville City win theContinueContinue reading “Mutt BackBlast: Substitute Qs the Rooster “

PreBLAST at The O – 11/16 #It’sonly1minute #GETBETTER #BagofWrenches

  Every 60 seconds these things happen: 5 Earthquakes Lighting Strikes the earth 360 times 250 babies are born 55,000 barrels of oil used 31,600 gallons of water flow of Niagara Falls A Hummingbird will flap its wings 4,000 US national debt increases $3 million (thanks @Trump) 4,500 McDonalds hamburgers will be eaten All theContinueContinue reading “PreBLAST at The O – 11/16 #It’sonly1minute #GETBETTER #BagofWrenches”

Pax at the O went Balls to the Wall!

18 PAX Q- Scratch  Gillespie Wham Vincent(respect) Glenn Ross Cardinal Spinal Tap Android Butcher Little Jerry(respect) Bean Counter Loco Captain Insane-O Pope Trump Old Bay Fall Guy(respect) Abacus  Mosey to tennis courts  20- side straddle hops 20-imperial walkers 20 mountain climbers  20- LBC’s Thang 1  Burpee Name o Rama  Thang 2 Split into 4 groupsContinueContinue reading “Pax at the O went Balls to the Wall!”

11/12 BackBlast #KiloCarnival @ The Poshlands

Oh what a morning it was in the Incubator at the Posh.  14 PAX showed up for a joy ride in Kilo’s Carnival 🎡 QIC; Kilo PAX Bob Ross Captain insano Star child Mr hat Pk Wham Dynamite Oj Doulvle down Tool time Swiftly Glaucoma Gypsy   COP 20 SSH IC 15 Abe Vigoda ICContinueContinue reading “11/12 BackBlast #KiloCarnival @ The Poshlands”

12/9 Q School and Lead School Led by @F3Nation Royalty @DarkHelmetF3 #convergence #getbetter

Attention Louisville and surrounding region Pax.  @F3Louisville will be graced by Sir Lord Dark Helmet on December 9, 2017 where he will conduct Q School and Lead School. @F3Toledo just did this, and the reviews were “Trumpian”. In these classes, Dark Helmet will hone our Q skillz, improve our cadence counting, teach us some newContinueContinue reading “12/9 Q School and Lead School Led by @F3Nation Royalty @DarkHelmetF3 #convergence #getbetter”

Meth Hill 

Q: Methane PAX: Mr. Hat, Ice-Man, Gypsy, Double Down, Kilo, Abacus, Vincent, Little Jerry, Bob Ross, Propane (fng) It was a perfect 25° morning for a Methane Q. It was so good he brought his 2.0-Propane! Warmup: Imp. Walkers(IC), Arm Circles, SSH(IC), Abe Vigotas(IC), Mountain Climbers (IC) Now that we brought our body temp upContinueContinue reading “Meth Hill “

The O’s 11/11/17 Backblast: Wham!’s Greatest Hits #Ruiner #MakeItBig

QIC:  Wham! 11 PAX:  Captain Insano; Cutlass; Zartan; Frosty; Scratch; Nugget; Glen Ross; Gillespie; SeaBass; Bean Counter; Wham! Pre-WO The theme for my Q today was running the Pax through some of my favorite exercises that I’ve experienced at the O. The O’s Greatest Hits so to speak.  Thus, it only seemed appropriate that theContinueContinue reading “The O’s 11/11/17 Backblast: Wham!’s Greatest Hits #Ruiner #MakeItBig”

11/11 Mutt Backblast – Just the Facts Ma’am

It was cold, yeah what about it. 14 tough guys rolled in with their weary eyes, hungover heads, ready to get better.  Enough chatter…just the facts. QIC: Gepetto 14 Pax: Moonlight, Backdraft, Waterboy, Kidnapper Van, Tureen, Wedding Singer, Tiger, Wham-O, Digiorno, Clark (visiting from Cleveland), Mary-T (FNG), Spinal Tap, Bumblebee (respect), Gepetto Short mosey overContinueContinue reading “11/11 Mutt Backblast – Just the Facts Ma’am”

#PoshRuck Backblast 8 #HIMS #VeteransDayRuck

Early in the Gloom 8 #HIMS (Kilo, StarChild, Glauc, ToolTime, IceMan, Dynomite, Newman, Methane) went on a Ruck through the woodlands of the Posh.  It was cold but the #HIMS were strong.  We paid respect to the strongest Men and Women in our armed forces with a reading and a 10 minute moment of silence.ContinueContinue reading “#PoshRuck Backblast 8 #HIMS #VeteransDayRuck”

Black Op Friday: Not to toot our own horn but we got better today. 

Damn Sly that’s no horn. #CG  PAX: Pope, Spreadsheet, Digiorno, Happy Fingers, GlenRoss, Wham! & Zartan Conditions: 32 degrees and windy.  We jumped in with a lap around the school to get the blood flowing. Followed by  20 SSH IC, 20 IW IC, 10 Grass Grabbers IC, L&R leg quad stretch.  Tightened up the circleContinueContinue reading “Black Op Friday: Not to toot our own horn but we got better today. “

19 Pax (1 FNG) came out to @OF3Louisville for Face’s birthday celebration and were reminded how much turning 40 sucks but #gettingbetter makes up for it.

Now that I can finally feel my fingers again….this morning’s recap. Who: Q- Face, 19 Pax- Gillespie, Diablo, Mayberry, Android (FNG), Butcher, The Situation, Red Snapper, Spinal Tap, Cutlass, Pope, Glen Ross, OJ, Loco, Scratch, Trump, Bean Counter, Vincent (respect), Splinter YHC pondered the content of this morning’s workout for a while before settling onContinueContinue reading “19 Pax (1 FNG) came out to @OF3Louisville for Face’s birthday celebration and were reminded how much turning 40 sucks but #gettingbetter makes up for it.”

@TheMuttF3 Backblast Digiorno Q, 22 PAX, 1 FNG

Digiorno Q, 1 FNG (Wham-O) Thanks to Busch, we rolled in hot at 5:29 and 59 seconds…(not the last ones to show up).   Started with a mosey around the school.  Circled up for some stretching…huggers, arm circles, side stretches, downward dog w/calf and achilles.  Then, Imp Walkers IC. Webwork Begins – 4 Stations Station 1:ContinueContinue reading “@TheMuttF3 Backblast Digiorno Q, 22 PAX, 1 FNG”

@F3Louisville Gear – Just in Time for the Holidays and Winter, You Can Grab the Best Logo in @F3Nation @F3Gear

Attention all Pax in Louisville and the Nation.  F3Gear has opened a preorder page for all Pax looking to score new gear with the BEST logo in all of F3Nation.  Follow this link, send it to the M, order up Men: https://f3.mudgear.com/products/f3-louisville-shirt-pre-order  

Mutt BackBlast: A little tug to get the day started right 

Pax: Wham!, Digiorno, Spinal Tap, Fall Guy (respect) OldBay, Tiger, Wedding Singer, Vincent (respect) Mouth, OJ, GlenRoss, Zoolander QIC: Zartan Conditions: Glorious morning of 42 degrees   No need to dress for the Siberian plains today. No rain and a nice chill in the air made for ideal conditions to commence our mission: to get better. ContinueContinue reading “Mutt BackBlast: A little tug to get the day started right “

R&R Backblast at Posh

This is hands down the easiest read in the history of backblasts. We rinsed. We repeated. As easy as it is to read, it was doubly hard for the PAX. PAX: 16! PK, Uncle Rico, Gypsy, Swifty, Force Close, Tool ✊️🍆😜Time, Methane, Dynomite!, Glaucoma, Bobross, Ice Man, Dunphy, Dutch Oven, Nugget, Mr. 🎩, and ⭐️👶.ContinueContinue reading “R&R Backblast at Posh”

Post Blast: 11/7 @ the Mutt

VQ: Spreadsheet Pax: 14 = Old Bay, Country Boy, Glen Ross, Gepetto, Saban, Backdraft, DiGiorno, Tiger, Mouth, Mad Cow, Water Boy, Deuce, Zartan, I’m not a runner. Never have been and I don’ t plan on becoming one.  So I made sure to incorporate some running….. Thing 1: Mosey over to the stop sign nextContinueContinue reading “Post Blast: 11/7 @ the Mutt”