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”
Category Archives: Uncategorized
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”
Backblast: 2 Women join @F3Louisville and Kick the Pax’s A$$ #templeofgloom #getbetter #F3Counts
QIC: Captain Insane-o (YHC) Pax (27): Jordy, Cutlass, Newman, Diablo, Moonlight, Breadtruck, Tron, Double Down, Nugget, Red Roof, Little Jerry, Backdraft, Quimby, Spinal Tap, Old Bay, Tiger, Marcia, Zoolander, Country Boy, Gepetto, Methane, Kidnapper Van, Screech, Wilson, Zartan, Mouth, CI YHC (CI) had two sets planned depending on Pax majority vote: themes of Women orContinueContinue reading “Backblast: 2 Women join @F3Louisville and Kick the Pax’s A$$ #templeofgloom #getbetter #F3Counts”
Back Blast: House of Cards
VQIC: Double Down 22 Pax: Bull Rider, Force Close, Nugget, Nomo, Glauc, Joe Boo, Fro, Methane, Flea, Bob Ross, Tool Time, Wham, Gypsy, Zartan, Red Roof, Little Jerry, Odie, Preacher, Rhythm, Decter, Star Child “Ante” Up with warm up on Egg Lawn: 21 Side Straddle Hops, 11 Merkins, 21 LBCs, 11 Rosalitas, 21 Squats, 11ContinueContinue reading “Back Blast: House of Cards”
Preblast #TempleofGloom: Women or Money #bothrequirepain #getbetter
For my #TempleofGloom Q you only have to answer one question and Pax majority rules (btw there’s not a good answer): https://www.youtube.com/watch?v=d2NwzIaas9E So, Women or Money? Oh and never get involved in a land war in Asia. #getbetter #isi #syitg
#History Requires Records and the Records Are Written By the Winners #isi
PAX “Are we gonna do anything else besides Burpees”…. Zartan “NO!” #BagofWrenches Backblast: #29PAX
QIC: Zartan PAX: Bull Rider, Double Down, Newman(FNG), Red Roof, Wham!, Captain Insane-o, Cutlass, Diablo, Jordi, Nomo, Backdraft, Nugget, Mayberry, WaterBoy, Zealander, Quimby, Paddington, Country Boy, Marsha, Spinal Tap (FNG), Tiger, DeVito (FNG), KV, Methane, Mouth, Geppetto, Star Child, Wilson (FNG) With a name like Burpeepolooza we all knew what was coming. This is howContinueContinue reading “PAX “Are we gonna do anything else besides Burpees”…. Zartan “NO!” #BagofWrenches Backblast: #29PAX”
Double Down to bring Double the Pain!
“Ante up” at the Parklands. My VQ will be a casino style workout – we may see Joe Pesci and Robert DeNiro as FNGs. See you on Wednesday at 5:30am! https://www.youtube.com/watch?v=uInJEkcWNIw
#BagofWrenches PreBlast: It’s all in the name. #F3Louisville#getbetter
When I started F3 I never really liked burpees much. Still am not a huge fan. But with this group of HIMs we overcome and win on a weekly basis. Tomorrow will be no different. #SYITG
#Incubator Backblast Bob Ross discovers KV’s hideout #paincave #getbetter #HIM
Welcome to the THE PAIN CAVE! QIC: Bobross PAX (18): Bobross; Little Jerry; Red Roof; Double Down; Gypsy; Fall Guy; Fro (fng); Barney (fng); Odie; Captain Insane-o; Methane; Bull rider; Flea; Glauc; Speedo; Star child; Nomo; Nugget Here we go: We started with a easy mosey to the nicely lighted cush fairway like grass of the eggContinueContinue reading “#Incubator Backblast Bob Ross discovers KV’s hideout #paincave #getbetter #HIM”
The Ghost Flag
The Ghost Flag: this additional flag will float between AOs, only to be taken if another AO posts five HIMs at a workout. Then it’s theirs to take to their home AO. I hope it travels around guys!
#Ruiner Back blast: Sufferfest 2017 #F3Counts
VQIC: Kidnapper Van 26 Pax: Nugget, Double Down, Mouth, Kidnapper Van, Zartan, Taco, Country Boy, Little Jerry, Cardinal, Gypsy, Kilo, Bobross, Wham!, Mayberry, Tiger, Seabass, Hobbs, Gepetto, Star Child, Backdraft, Moonlight, Rhythm, Captain Insane-o, Zelda (FNG), Young Blood (FNG), Dexter (FNG) Special thanks to Zartan for getting up early to help me set up couponContinueContinue reading “#Ruiner Back blast: Sufferfest 2017 #F3Counts”
No Excuses: How to Overcome Any Sad Clown Excuse #ABH
Stolen without regard from F3Nation/OBT/Dredd. Hey Pax, having trouble getting past all those sad clown excuses? Well, here are the ways to convince your buddy who you know needs this that their excuses suck: Top Five EH Excuses A Note from OBT: Dredd and I wrote the original Five EH Excuses post in December 2011,ContinueContinue reading “No Excuses: How to Overcome Any Sad Clown Excuse #ABH”
Newton’s First Law of Motion
Alright PAX – All your witty workout themes and movie one liners . . . forget about them. KV is going old school with this workout. We will be proving Newton’s First Law of Motion on Saturday – An object in motion stays in motion – unless acted upon by another force . . . soContinueContinue reading “Newton’s First Law of Motion”
“CatchMeIfYouCan” Back Blast, VQIC: Country Boy 7/20/17
VQIC: Country Boy 21 PAX: Country Boy, the Hammer, Kidnapper Van, Zartan, Screech, Methane, Mayberry, Red Snapper, Mouth, Trump, Quimby, Cutlas, Water Boy, Odie, Gepetto, El Tigre, Tron, Captain Insane-O, Zoolander, Star Child, and Marcia. At 5:30 in the Thursday AM gloom, a substantial number of good-looking PAX found themselves near, but not at,ContinueContinue reading ““CatchMeIfYouCan” Back Blast, VQIC: Country Boy 7/20/17″
F3 Louisville 