Category Archives: Uncategorized

05.02.23 – PreBlast – LoCo @ The County: Kitty Litter (Q)

“502’sDay”, named for our local 502 area code, seems to be the new “local’s day” at Churchill Downs (dead last place behind Derby, Oaks, Thurby, and Werby). This year it happens to fall on the date “05.02.”. Which is cool. Erstwhile, the County LoCoS will be showing the LoCaLs how to move through Race WeekContinueContinue reading “05.02.23 – PreBlast – LoCo @ The County: Kitty Litter (Q)”

4.18.23 Back Blast: Extreme week @ The County – PM Beatdown

About two weeks before the start of Extreme week, Furdays reached out and asked my thoughts on doing a Co-Q with my boy Worm for an evening workout at The County. A few things here: 1) I’m still a sucker for a call out. 2) Honored to be thought of, and 3) if it wasContinueContinue reading “4.18.23 Back Blast: Extreme week @ The County – PM Beatdown”

PB- Pleasantville at Norton Commons – 4/28/23 – Meter Maid Q and 5 Year Postiversary

YHC started 5 years ago at Crestwood Elementary black ops with an Abacus / Airplane CoQ. Tomorrow I plan on celebrating it with a traditional heavy around the Amphitheater area given my recently diagnosed left foot Achilles tendinitis. Bring a coupon and I will bring provide a few other toys like sandbags and ruck. ComeContinueContinue reading “PB- Pleasantville at Norton Commons – 4/28/23 – Meter Maid Q and 5 Year Postiversary”

Pre-Blast – Vincent Q – BlackOps @ The Hawk’s Nest. 4/27/23

Tomorrow looks like a great day for a field trip. Come on out to the newest F3 Lou Black Ops AO for a test ride and bring a friend. Bring a weight of choice and plan to lift a little, move a little, sweat a lot and get better. Cedar Creek Baptist at 7709 BardstownContinueContinue reading “Pre-Blast – Vincent Q – BlackOps @ The Hawk’s Nest. 4/27/23”

Pre-blast – Jolly Rancher Q – Rooster at The Mutt – 04/25/2023!

Come join me tomorrow at The Mutt as I pick up my bounty from winning the bourbon raffle from Old Bay! I have no idea what we’ll be doing just yet, but that’s pretty typical for a Mutt Q, right? So, I’m sure we’ll be fine. We may make use of some coupons, but IContinueContinue reading “Pre-blast – Jolly Rancher Q – Rooster at The Mutt – 04/25/2023!”

BB – Patty and ChatGPT Q – Minutemen at the Patriot – 4/24/23

Well fellas, I asked ChatGPT to write up a Workout Script and format, a Pre-Blast, and a message to share for the Back-Blast. The Pax gave it a go and followed what Artificial Intelligence thinks is a good idea. I shared the prompts and details I gave it and the outcome of what was generatedContinueContinue reading “BB – Patty and ChatGPT Q – Minutemen at the Patriot – 4/24/23”

PB – ChatGPT Robot Q- The Minutemen at the Patriot- 4/24/2023

Patty here – I asked Chat GPT to take over the Q tomorrow and to write a workout and a PB. Here is what it came up with… join us tomorrow to see what the workout will be… Hello F3 Workout Group! It’s your friendly neighborhood ChatGPT Robot, and I’m here to take over theContinueContinue reading “PB – ChatGPT Robot Q- The Minutemen at the Patriot- 4/24/2023”

El Niño Watch Issued at ☘️Cloverfield☘️ 4.20.23 PreBlast

According to the Severe Weather Europe website an, “El Nino watch has been issued by NOAA, with large-scale atmospheric and oceanic changes now being detected as we head for the next ENSO phase.” In other news I (Nino) am set to Q Cloverfield at The Garden tomorrow. While the image below may come across asContinueContinue reading “El Niño Watch Issued at ☘️Cloverfield☘️ 4.20.23 PreBlast”

PB – EXTREME WEEK – Furdays Q – Vets 4/19/2023

Come one, come all to the extreme week workout at Vets tonight at 1830. This will be an extremely 2.0 friendly (and themed) workout with refreshments to follow. You do not have to be completing extreme week to participate, just come, get your sweat on and lets build up our 2.0s. No coupons needed. BringContinueContinue reading “PB – EXTREME WEEK – Furdays Q – Vets 4/19/2023”

BB – Furdays Q – 4/19/2023

Great morning with 21 Pax to celebrate my Postversary. Great weather, mumblechatter, and a heck of a beat down. Extreme Week is in full GO with great numbers this week. THE THANG Warmup/pre-amble Lunge walk to city place DORA x 3150 Dips150 Squats150 Big Boys Plank + Army Crawl (Shoutout Diablo) Mario to Heartbreak HillContinueContinue reading “BB – Furdays Q – 4/19/2023”

PB – Furday’s Q – Range @ Patriot (Postversary)

One year in the gloom. Last April, Jimmy Neutron head locked me to my first F3 workout. At first I was nervous, skeptical & doubting that I could commit to something like F3. It was intimidating showing up with a bunch of strangers to workout, especially when I was so out of shape. But I’mContinueContinue reading “PB – Furday’s Q – Range @ Patriot (Postversary)”

4.18.23 Extreme Week! Evening BO @ The County – Worm & BigBird Co-Q

You may have heard said, “early bird gets worm…” However, on this day it’s not as early (as a matter of fact, it’s in the evening…this evening…at 1830), and if you show up at The County, you don’t just get Worm you also get Bird! Your Q’s are fired up for Extreme Week and weContinueContinue reading “4.18.23 Extreme Week! Evening BO @ The County – Worm & BigBird Co-Q”

Pre-Blast 04.17.23 The Patriot—Kitty Litter Q

The one thing you can’t do after this Monday morning is go back and post for your Extreme Week attendance challenge. So HC in your mind & heart now, before the Monday morning gloom tells you lies about “better” (i.e. more comfortable) options. We’ll be trying out a few new exercises and some familiar oldContinueContinue reading “Pre-Blast 04.17.23 The Patriot—Kitty Litter Q”

PB – The Ruiner @ The O, 4/15/23 After almost 5 years of F3, I will be making my VQ outside the friendly confines of Bayside and Shelby County. The Baysiders know I always guarantee no Burpees or Bear Crawls. Most everything else is on the table. Come see how “taxed” you can get onContinueContinue reading

Pre-Blast The Cliffs @ The Garden

Bringing and Old School beat down to the Baptizer tomorrow. Agility and strength will be put to the test. Be ready for a fair amount of coupon (on site) work and few drills to help improve your footwork, just in time for the weekend. There will be a team competition to round out the workout!ContinueContinue reading “Pre-Blast The Cliffs @ The Garden”

PB – Snaggletooth and Honeycomb Post-iversary Q – The Defender at the Patriot – 4/14/23

SYITG! You will not regret that you did! Tomorrow at the Patriot is a momentous occasion as 2 HIM are celebrating their F3 Post-iversary where they will be taking the Q together. Our very own Snaggletooth and Honeycomb! Here is what they said to expect: “Come find out what motivated us for a WHOLE YEARContinueContinue reading “PB – Snaggletooth and Honeycomb Post-iversary Q – The Defender at the Patriot – 4/14/23”