Category Archives: Uncategorized

PAX in attendance: Kemba (FNG), Quattro, Mr. Roper, Jewel, Pastel, PK, Diane Dukes, Pizza. I went over the (5) core principles of F3 for the FNG – Always free, open to all men, workouts happen rain or shine, peer led, and always ends in COT. Warm Up: SSH, Abe Vigodas, Grass Grabbers, Downward Dog CalfContinueContinue reading “BB 5/13/23 – Pizza Q – The Majestic Fog @ Posh”

Happy Mother’s Day weekend HIM! What do you have planned for your M? Did you send flowers to your own mother OR for even MORE brownie points are you going to send flowers to your M’s mother? Because fellas… without them, you wouldn’t be blessed with YOUR life without these ladies in your life. TomorrowContinueContinue reading “PB – Patty Q – The Ruiner at the O – 5/13/2023”

I’d like to begin by commending BigBird on this Walter White challenge. I must admit that I’m not exactly sure what a chemistry teacher who makes meth in the desert has to do with our workouts, but I guess IYKYK (clearly I don’t know). What I can tell you is that tomorrow, for one morningContinueContinue reading “PB – 05.13.2023 The Nest @ The County”

Preruck at 0600 Run heavy hill work at 0700 (no coupons) Come get some miles with me and get better. Come enjoy a beautiful sunrise while PAX blow the moment with filthy mumblechatter or a blackblast/dart. 50/50 on rain, but our principles tell me, that doesn’t matter… Prepare yourself tonight. Be ready to smash thatContinueContinue reading “PB Pizza Q – The Majestic Fog @ Posh – 5/13/2023”

It was an absolutely PERFECT morning with temperatures hovering around 65 degrees, with no precipitation or wind. Weather was so nice our shovel flags just showed up by themselves ready to see some HIM’s in action. Pax showed up at 14 strong which included: Root Canal, Furdays, Squishy, Single Source, Layover, Sal Goodman, White Bread,ContinueContinue reading “5.12.23 Back Blast – The Defender at The Patriot”

With a Q that scratched on Tuesday. YHC was not prepared with a back up. After sending out to mumblechatter on Wednesday and no responses it was settled…a Slide Rule Q was in order. Knowing that Biceps and Triceps were in need of a revival, they were on the menu. At the start I gaveContinueContinue reading “05-11-2023 Back Blast – The Big Kapowski”

I know what you’re thinking, that’s a lot of just random letters thrown together at the end of the title. Or perhaps it’s more like “SQL is going to Q? really? has he ever done that?”. Well once… but that was like 8 months ago, so I figured it was overdue. Bring a coupon, gloves,ContinueContinue reading “PB – 5/12/23 – The Defender @ The Patriot – SQL Q”

Weather: Rain and 65 degrees Pax: Tron, OJ, Pastel, Ladybird (R), Spaulding, Squatter (FNG), Nutty Professor, Vincent (R), SweetTart Q: Stick Up The day after Vincent asked YHC to Q the Hawks Nest, a weinkie was in the works. Several different scenarios were laid out in dramatic fashion on paper across the office desk. MapsContinueContinue reading “05.09.23 Back Blast – The Hawks Nest”

The Pax: Banana Bread (Q) Birdie Charolais (R) Shuttlecock (R) Beach Body (R) Borland (R) Cattle Chips Little Foot Slide Rule The Thang: COP SSH (IC) x15 Grass grabbers (IC) x15 Glauc stretch Imperial Walkers (IC) x15 Hollywood stretch Merkin medley (count down from 7) SSH x15 Next the rain started so we grabbed ourContinueContinue reading “Back Blast: The Max @ Bayside 2/9/23”

Just like the Kentucky derby, the favorite to Q the Big Kapowski tomorrow scratched. So like it or not YHC has the reins. Bring your coupon or similar weight to work Bi’s and Tri’s. Cheers! -Slide Rule

I have to admit I was good initially about PB and BB, but fell off of late. I really appreciate Big Bird and The Walt Whitman Challenge for reminding us how important they are. I’ve been a part of F3 for a touch over 2 years now, and I’ve certainly received much more than I’veContinueContinue reading “PB Swag Q – The O(riginal) – 5/11/23”

Thursday morning might end up being the best gloom weather yet this spring. 60 degrees, clear and light winds. We had 10 post Tuesday morning in the storms so tomorrow could be huge! Come on out for a run heavy Vincent Q. Don’t worry, we will get in plenty of core as well. No couponsContinueContinue reading “Pre Blast Vincent Q. Black Ops @ the Hawk’s Nest 5/11/23 Cedar Creek Baptist 7709 Bardstown Rd.”

The rain almost held off, but… terrential downpour came at 0520. I set up my weinke under a tree, which didn’t help by the way, along with (2) cones with flashlights underneath about 20 yards apart. I wrapped my speaker in a rain proof jacket and started the jams. Pax got out of their carContinueContinue reading “BB Pizza Q – The BoW @ The O 5/9/23”

Plan NOW to post somewhere tomorrow. That’s a commitment best made today, not in the wee hours of the morning when “how you feel” can be deceitful. With eight AO sites on the calendar’s scheduled workouts, F3 Louisville needs only to average 12.5 pax per WO site to break 100. Lots of great options, butContinueContinue reading “PB 05.11.23 Agony at The County: Kitty Litter Q”

Tomorrow at The Garden will be straight forward…a set of 11’s will be the primary point of the WO. Coupons on site will be used Minimal running of the hills Gloves optional SYITG Niño

Missed my man @kilo this morning, but I was honored he called my number to lead a group of HIMS at Vets. The group of 14 on hand had incredible energy from the start which led to major calorie burner. The weather was incredible, and the sunrise over the monuement revealed all of gods beauty.ContinueContinue reading “BB- Finkle @Vets for the Tank”

Come out as we celebrate my 300th post with 300 reps of some of my favorite exercises, with some running in between rounds. Bring a coupon and a friend. DJ Furdays will be setting the playlist. J. Neutron

I had an old electrician during a summer job tell me, “Joshua, all you gotta do, is be 2% smarter than what you’re working with.” He said that applied to anything… wires, tools, and people. Not sure why he kept saying that over and over again to me, but I’ll never forget it, and feelContinueContinue reading “Backblast – The Cliffs at The Garden 5.9.23 – Jewel Q”

Burst and his M are celebrating the early arrival of baby Brooks Yates. That’s cause for celebration… can a brother get an Amen! Becuase of this blessing and his early arrival YHC just drew into the tank at vets from the AE list. I have been training for this moment since I met Kilo andContinueContinue reading “PB- Finkle Q- Tank @ Vets”

Come on down to the Creek tomorrow. Bring your coupon and a FNG. Let’s get this place rocking. Total body beatdown is the plan. As always that is subject to change. Some cardio for sure. LFG!!

Since it’s “Whitman Week” (I know, I know…it’s more than a week…but Whitman Month was not as catchy). Anyway, since it’s Whitman Week I really wanted to wax poetic about all the happenings this morning at the Patriot…the drama, the intrigue, the awkward silences, the weird monument. I’m not even talking about the Colonel LagrangeContinueContinue reading “BB – 5-8-23 The Minuteman @ The Patriot”

Are you a betting HIM? Well go ahead an open that Twin Spires app. Select the 0530 race at the County and bet the house on you, to WIN by showing up for the Loco… Don’t be like Honey Do’s horse Forte and be an early morning scratch. Coupons available at the county or BYOC.ContinueContinue reading “PB – Loco @ County – 5/9/23”

After getting taken to the woodshed by ol Churchill on Saturday, I have a little, nay, a lot of hate in my heart I need to work out. Come work out some aggression with me. Coupons on site. All you need is the desire to give 1% more than you did today.

Join me, neighborhood stargazers, and middle of the night park weirdos at The Boondocks tomorrow! YHC takes the helm with 61F and no rain forecast plus a 100% chance of getting better. Join in the fun as we run together, use some coupons, and stink like it’s 80F/90 humidity as we acclimate to this newContinueContinue reading “Planetarium @ The Boondocks 05/09”

This challenge is designed as a way to help keep me motivated during this down period between races, but can work to get you started for a decent baseline for your first race. It is a simple running challenge. Log as many miles as possible from Memorial Day until Labor Day. 99 Days to beContinueContinue reading “Pre-Blast 2023 Summer Sandlot Running Challenge”