QIC: Double Down: 17 HIMs posted at the #incubator this morning: Bobross, Eastwood, The Hammer, Nugget, The Professor, Little Jerry, Fro, Glaucoma, Little Smokey, Zartan, Tooltime, Pope, Gypsy, Methane, Preacher and Rhythm Began with warm up: 20 side straddle hops, 20 imperial walkers, 15 American hammers, 15 Plank Jacks, 15 rosalitas, 15 LBCs, 15 dollys,ContinueContinue reading “#F3 Backblast: Bermuda Triangle”
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#morethanaworkout
Bermuda Triangle at the Parklands
The weather looks great but there is a storm brewing. We will sail through the warm up and get right into the triangle. Let’s get a large group out to the Parklands at 5:30am to support Double Down who will be leading the Q. See you in the eye of the storm!
Twas the night before…
Twas the night before #wrenches And all through the house, All 2.0s were sleeping, With Dad on the couch. M was reading While lying in bed. Dad was sweating, worries in his head. “Tomorrow is wrenches, And Nugget’s the Q. What brutal workout Will he have us do? Does he have burpees Or Merkens OrContinueContinue reading “Twas the night before…”
#F3villeBlackOps Extra Bag of Wrenches tomorrow. KettleBell Swings after COT
Join me tomorrow after COT for some Kettlebell Swings. Bring your own or use a coupon. We will just go until we hit 200 or hips stop working. Reply on Twitter or Facebook if coming
#F3Louisville: Making it easier than ever to be part of the Pax. Sign Ups are Up #getbetter
For all current or incoming Pax, we’ve created a handy sign up in the menu on the left so we can keep track. Look in the menu (the hamburger on mobile) for Sign Up for F3Louisville.
Star Child over cooks the Egg at the Inubator
13 HIMs posted at the #incubator in the Gloom this morning, including an FNG who found us through #artofmanliness. PAX included Dan (FNG) Professor, Force Close, Tool Time, Hammer, Methane, Bobross, Taco, Fro, Flea, Lil Smoky, Double Down, Gypsy, and yours truly, Star Child.Warning: this was a hard one to start the week… COP-20 SSHContinueContinue reading “Star Child over cooks the Egg at the Inubator”
Start your week off right with the #Incubator
Enjoy your day of rest, because Star Child has a smokin idea for tomorrow. #F3Parklands #Incubator
It Was HUUUGE
QIC: Trump Pax: 19 (3FNGs) Trump, Water boy, Kilo, Mouth, Kidnapper van, Nugget, Cardinal, Old Bay, Scratch, Zartan, Face, The Hammer, Newman, Tron, Captain Insaneo, Young blood, Mad cow FNG, Broadway FNG, Mr. Nanny FNG The polls are in and Saturday’s workout at Seneca was THE BEST. Nothing compares. Trumps VQ was the bestContinueContinue reading “It Was HUUUGE”
Extra! Extra! #F3Louisville Updates #allforfree #giveitaway #getbetter
A couple of updates now that we have the Starfish (growth from planted parts of the whole) in Louisville. I’m on a plane, and I have admin rights so I wrote all this down (if you read all the way down, there’s a surprise you won’t want to miss): – The Parklands AO (area ofContinueContinue reading “Extra! Extra! #F3Louisville Updates #allforfree #giveitaway #getbetter”
F3 Parklands Fog Back Blast-Inagural Saturday
11 Pax (1FNG) showed up Saturday morning for the inaugural Saturday Fog. Q: Methane Little Jerry, Double Down, BobRoss, Star Child, Methane, Force Close, Flea, Little Smoky, Gypsy, FNG (Jason Bott) Bootleg, Tool Time Methane started off with COP: 17 SSH, 18 Imperial Walkers, 15 Merkins, 17 Plank Jumps, 17 Mountain Climbers The excitement ofContinueContinue reading “F3 Parklands Fog Back Blast-Inagural Saturday”
Trump makes his VQ at the #Ruiner #makesenecagreatagain #getbetter
Make Seneca Great Again!
Through PAX stepping up for one of their brothers, #F3villeBlackOps is born. #getbetter #starfish #freedtolead
Often new growth happens organically. Last night I realized I had to sit in a meeting all day today and felt I needed a beatdown this morning to help get me through the day. Not wanting to work out alone, I texted our F3 in the Hood thread to see if any of my brothersContinueContinue reading “Through PAX stepping up for one of their brothers, #F3villeBlackOps is born. #getbetter #starfish #freedtolead”
Qs Needed: Q101 – First Time Q #getbetter #stepup #freedtolead #stolen @F3theFort
PURPOSE The purpose of this document is to assist the new Q in preparing for and leading his first workout (this was stol…borrowed from F3TheFort with some minor edits) PHILOSOPHY Q – Pax Relationship: The unspoken social contract between the Pax and a Q: “We will follow until you give us a reason not to”.ContinueContinue reading “Qs Needed: Q101 – First Time Q #getbetter #stepup #freedtolead #stolen @F3theFort”
Backblast: Tiger’s VQ. It was Greeeaaaaaaat! #getbetter #morethanaworkout
CI for Tiger (you let me post your BB, you get the consequences) When: August 3, 2017 VQIC: Tiger Pax (22): Tiger, Captain Insane-o, Diablo, Spinal Tap, Newman, Double Down, Zoolander, Face, Trump, Water Boy, Kidnapper Van, Backdraft, Old Bay, Country Boi, Gepetto, Mouth, The Hammer, Scratch, Zartan, Happy Fingers, Pope, Cutlass THE Q –ContinueContinue reading “Backblast: Tiger’s VQ. It was Greeeaaaaaaat! #getbetter #morethanaworkout”
Need VQ for Saturday’s #Ruiner or get a Couple of Batmans. Step up or get #beatdown
Seneca AO needs a VQ for Saturday’s Ruiner. In reality, the PAX needs a VQ even more. In lieu of a VQ stepping up to the leadership challenge, and believe me YOU can all do it, the result will be the PAX taking a beatdown form a Couple of Batmans. Decision time. Step upContinueContinue reading “Need VQ for Saturday’s #Ruiner or get a Couple of Batmans. Step up or get #beatdown”
Preblast: Tiger’s VQ #templeofgloom #jumpjump #getbetter
Tiger says: For the Temple of Gloom Thursday at the Seneca AO, bring your jump rope. Wear your shirt and shorts backwards ’cause Tiger gonna make you jump, jump.
Backblast: Captain brought gifts to the new AO and made the Pax take them home #thebridge #getbetter #coupons #morethanaworkout @Baker_TwoStroke
QIC: Captain Insane-o Pax (17): Dexter, Forced Close, Methane, Bobross, Glauc, Flea, Tool Time, Diablo, Lil Smokie, Gypsy, Wham!, The Hammer, Double Down, Preacher, Zartan, Rhythm, CI (YHC) Inspired by my retired Fleet Admiral Insane-o parents — who often bring terrible, loud, heavy or disassembled gifts to the Ensigns (2.0, 2.1 and 2.2) — YHCContinueContinue reading “Backblast: Captain brought gifts to the new AO and made the Pax take them home #thebridge #getbetter #coupons #morethanaworkout @Baker_TwoStroke”
For anyone wondering, we post rain or shine #syitg #thebridge
Preblast: The Captain sails to #thebridge and is bringing #cargo #beatdown #getbetter
YHC is coming to the Parklands with some surprises that some lucky Pax will get to take home! Is it a t-shirt shot out of a cannon? Is it a puppy? Is it a gift certificate to Long John Silvers? NO. You’ll have to post to find out, or play Picture Page and guess butContinueContinue reading “Preblast: The Captain sails to #thebridge and is bringing #cargo #beatdown #getbetter”
#F3 Old Bay Backblast #bagofwrenches #Ihatebunnies
First and foremost, let’s send Good Vibes over to Red Roof for a speedy recovery. He got sniped on the mosey over to the hill, and hopefully is not on the shelf for too long. Pax: 18. Old Bay at Q, Zoolander, Wham!, Paddington, Trump, YaYa (FNG Charles Robello), The Hammer, Geppetto, Mr. Rodgers (FNG BillContinueContinue reading “#F3 Old Bay Backblast #bagofwrenches #Ihatebunnies”
#F3MonthlyChallenge August ’17 Edition #getbetter @F3_MnthChalleng
For those of you in the Pax looking for a little extra, try this. Get on twitter and set up a handle. Follow @F3_MnthChalleng and Hard Commit (HC) to do 5000 swings this month. Then update often. 3 Louisville Pax have already HC’d. Last month was 10,000 push-ups, so be glad the Monthly Challenge Nantan isContinueContinue reading “#F3MonthlyChallenge August ’17 Edition #getbetter @F3_MnthChalleng”
#F3Louisville Pre-Blast Old Bay is driving the bus again. #bagofwrenches #dejavu
When: Tuesday, 08/01/17, 0530 hours Where: Seneca Park tennis courts Who: All F3 Louisville, and any FNGs you can #headlock #infect What: #bagofwrenches workout with Old Bay Bring your jump rope, bring a buddy, and join me in the gloom. See you boys in the AM!
Back Blast-Bringing Back the Beach #F3 Louisville
QIC: Quimby Pax (27): Old bay, Newman, Face, Captain Insano, Double down, Water boy, Backdraft, Zelda, Tiger, Nugget, Methane, Cardinal, FNG – Little Smokie, The Hammer, Diablo, Mayberry, Gipetto, Mouth BobRoss, Moonlight, Hobs, KidnApper Van, FNG-Tornado, Trump, Cutlass, Wham! With 2 new FNG’s – Little Smokie and Tornado (Youngest in Town!) COP: FIRST—Shout out toContinueContinue reading “Back Blast-Bringing Back the Beach #F3 Louisville”
Backblast: Merkins, I mean Burpees.#incubator #getbetter #F3Counts
Q: Methane (YHC) Pax 21: Methane, Hops, Rhythm, BobRoss, Kilo, Lil Smokey, The Hammer, Tool Time, Sea Bass, Tron, Preacher, Glaucoma, Double Down, Nugget, Dexter, Red Roof, Gypsy, Pope, Captain Insaneo, Face Great morning in the #incubator. YHC was at the Q, and almost forgot the Shovel Flag – nice. We also had a guestContinueContinue reading “Backblast: Merkins, I mean Burpees.#incubator #getbetter #F3Counts”
Fight gone Bad #Ruiner backblast
Q: Nugget Pax, Seabass, Trump, Vincent, Sully, Yogi, Cardinal, Glen Ross, Deuce, Pope, Chestnutt (FNG), Scuba Steve Seabass and YHC arrived early to see that the O had been taken over due to the Rock Creek Horse Show and some race in the park. No Field and no school for COP, so I had toContinueContinue reading “Fight gone Bad #Ruiner backblast”
#F3Nation #GetBetter
#ComingSoon Parklands AO Saturday Workouts #notproblematic #starfish #letitgo #grow #F3Matters
As the Pax grows, so do the number of workouts. Very soon, we’ll add a Saturday workout at the Parklands. We’re soliciting names for the workout — Monday is the #Incubator, Wednesday is #TheBridge — and Qs. Expanding to this location will also put the #GhostFlag in play for all workouts. Reach out to StarContinueContinue reading “#ComingSoon Parklands AO Saturday Workouts #notproblematic #starfish #letitgo #grow #F3Matters”
#F3Louisville #Marketing #Applestore
Pre Blast – Bringing Back the Beach
Old Bay and I went to Va Beach to rest, relax and maybe meet some new friends from F3 Hampton Roads at Mt. Trashmore. Thanks to Captain Insane-O and his “friendly” banter, we suffered a beat down the likes that has never been seen before or since. SO, we’re bringing back the beach! The Devil mayContinueContinue reading “Pre Blast – Bringing Back the Beach”
F3 Louisville 