#blasts – F3 Louisville

Preblast: 10-9-19 The Bridge @ Posh – Sadie Q

Pumped to Q tomorrow at south Posh! We will be doing partner work with and without coupons. Coupons will be the lightweight. We will then reverse to test your muscle stamina with no weight as we hold on until the music stops. Choose your partner wisely. Be ready for a burn! We will get better […]

10/3/19 PreBlast- Big Kapowski @ Bayside

I’ve had a crazy personal and work schedule which has kept me from posting as much as I would like the past two weeks. That is behind me. Tomorrow starts a new day. And it’s the beginning of a new month. We are going to use all 45 minutes we have together to the fullest. As much […]

9.21.19 BB @ Nest Pre-Ruck

I had originally planned to ruck at North Posh but a race with over 1,000 racers had it closed down. I ended up moving it to the County and ending for those wanting t to join Airplane’s 40th Birthday Q. I wasn’t sure how many we would have but was pleased with having 5 and […]

8-21-19 Tank @ Vets Pre- Blast

Glauc was originally on the calendar for tomorrow’s Q. He texted me yesterday and asked if I could cover for him. He is still recovering from the blue ops big splash contest a few weeks ago. Cover the six of a true HIM and pick up his Q? And get to lead the PAX at […]

8/8/19 Sadie Q- Big Kapowski

Looking forward to leading the PAX and focusing on what F3 is about along with sharing what it means to me. We will do a variation of workouts. We will emphasize the core principles of F3. We will work each muscle group as one unit. We will leave stronger together. SYITG! -Sadie

BB 8/6 Uncle Rico @ The Cliffs

With The Garden becoming an official AO I knew I had to step up my game. With it being back to Q School Week what better way to do it then read through the Lexicon and find some knew exercises. Yours truly brought the full body beat down to 19 PAX at The Garden and […]

8.3.2019 Nest PreRuck Back Blast

Earlier in the week, I was looking forward to a good ruck. I ended up throwing it up on Slack knowing that other HIMs would be willing to go before Jolly Rancher’s 1 year post anniversary Q. PAX: Jolly Rancher, Mama’s Boy, Dauber, Crock Pot, PK and Meter Maid (Q) I arrived a few minutes […]

Pre-Nest Ruck 8.3.19 @6am

Come join Jolly Rancher, Dauber, Mama’s Boy, Crock Pot and Meter Maid in a ruck before the Jolly Rancher beatdown. The more the merrier! SYITG! -Meter Maid

Backblast: The Chopper @ Vets Park: 7/12/19

It had been a while since my last Q at Vets Park. For those who have not posted here yet, do yourself a favor and go! There is a reason it was voted best AO. There is always a strong showing and the PAX are ready to work hard. PAX: Dynomite, Airball, Worm, Wooooo, Meatball, […]

PreBlast – 7/12/19- The Chopper @ Veterans Park – Sadie Q

Been a while since I had the opportunity to lead the fine HIM’s at Veterans Park. I am excited for this one and we are going to have some fun! Come on out to the Chopper tomorrow to see how much fun we are going to have. We will be covering ground, maybe lifting some […]

BackBlast- Meter Maid Q @ North Posh 6-3-2019

It was a beautiful morning to Q with temperatures in the 50s. As I had promised in my preblast, I delivered on running, hills and merkins. It was a true face melter. PAX: Seabiscuit, Little Jerry (R), Speed Bump, Viking (minus beard), Dunphy, Catfish, Abacus and Meter Maid (Q) Gave disclaimer and moseyed to the […]

PreBlast: Meter Maid Q @ North Posh 6-3-2019

Come out to my first Q at North Posh…Weather should be perfect. There will be running, hills, merkins and more. SYITG! -Meter Maid

BB- Nolin Lake Black Ops Ruck @ 5/26/2019

Last Memorial Day was my first F3 ruck. It took a place in Dog Creek with Flounder, Gypsy, PewPew and YHC. This year, I planned on hosting the ruck at Nolin Lake. PAX: Gypsy, Flounder, Jolly Rancher, and Meter Maid (Q) We met at 7AM EST. There was a lot of great mumblechatter. Interesting discussion […]

BB for The Incubator 5/13: Methane’s 2 year F3versary

This morning was a cool crisp spring morning, very similar to the first time I posted 2 years ago. I threw on my good old reliable blue pullover, just like 2 years ago, and I modified the WO that Pitino and Tesla used to introduce me to F3…..2 years ago. As I pulled up to […]

Post-Blast – Crestwood Elementary Black Ops and 1 Year Celebration of the County 5.5.2019

Several weeks ago Airplane had posted a message about posting a Black Ops at Crestwood Elementary to celebrate the County’s 1st year. There was a lot of back and forth about the starting time. I ended up deciding on 7 AM. Outside of the fact that my three kids have gone or are currently going […]

Pre-Blast: Crestwood Elementary 5.5.2019 7AM

Regardless of the results in tonight’s Derby, come out to Crestwood Elementary to celebrate the OC anniversary. Great way to sweat out all the food and drinks from this week’s festivities. It will be a you versus you workout. Below is a map of where to park. -Meter Maid

BB – Meter Maid’s 1st Year Post Anniversary at Incubator – 4.29.2019

What a year it has been since Airplane headlocked me into coming. My first post was at Crestwood Elementary on 4/29/2018. Abacus and Airplane had the Q for it. I thought it was difficult but I later came to realization that I was just out of shape. Now fast forward one year and I am […]

PB- Meter Maid 1st Post Anniversary Q @ Incubator 4-29-2019

I have planned out a BSB workout and I don’t mean Backstreet Boys. You will have to come tomorrow if you want to see it. I would bring some gloves. SYITG! -Meter Maid

Pre-Blast 3-28-19 The Big Kapowski @ Bayside

Looking forward to this Q tomorrow! Im running back an old go to WO. It’s a barn burner and figured what better time to throw it down then right before Spring Break! We will work everything. This one is guaranteed to hang with you all day! Come out work hard and get better. SYITG! -Sadie

Backblast 3.22.19 @ Pleasantville

I am gaining more confidence with each Q. Today I had the pleasure of leading 9 HIMs. It was good to see Pope, who even at 80% can still run circles around us. PAX: Bulletin (R), Pope, Uncle Rico, Cowboy, Viking (minus his beard), Fridge, Mama’s Boy, Grinder and Meter Maid (QIC). Started with a […]

Preblast – Pleasantville @ 3.22.19

Go ahead have a few cold beverages and watch your favorite college basketball teams today. Even if your team loses, everything is better in Pleasantville. SYITG! -Meter Maid

3/11/2019 Ladybird – Poshland Q – Backblast

Thanks to all the men who posted on 3/11 at the Poshlands. Ladybird was honored to be your Q… @PewPew, @Retainer, @Bob Ross, @Dynomite, @ Deep Dish, @Maxi, @Deep Dish, @Gypsy all men survived!

Pre Blast 3/19- BlackOps @ Bayside

The PAX at Bayside are on a continuous streak making the BO on Tuesdays happen. This week is no exception and we are going to keep the streak alive! We will be moving a lot and possibly enter areas which are unchartered waters. And just for Charolais, there won’t be any burpees.. Be ready to […]

Backblast 3.16.19 @ The Nest

Last time I went to Feast BBQ in early March, Airplane was working on filling the County Q listing for March. I agreed to do March 16. As it grew closer, I was fearful of a low turnout given the competition with the competing mud event and Buschhhhh’s offer of free beer at the Mutt. […]

Preblast 3.16.19 @ The Nest

Support the St Aloy’s fish fry tonight but come out tomorrow morning to the Nest. It will have a little you versus you. Bring some gloves for some coupon work. I also plan on pulling out a few new exercises that we haven’t done before. SYITG! -Meter Maid

BackBlast- 3-13-19- The Tank @ Vets Park

I got a text from Glauc on TUesday asking if I could pick up his Q at The Tank. Can’t say no to the opportunity of Q’ing the AO of the year! And Vets has some fine HIM’s I enjoy working out with regularly. I was in and took the Q. Weather Conditions: Perfect. Warm. @hotwheelsf3 […]

PreBlast Tank @ Vets 3-13-19

Always fun to get a last minute Hail Mary text to pick up a Q. Glauc fired one my way this afternoon as he is under the weather. He’s a true HIM so I didn’t hesitate to cover his six. Especially for my boys at Vet Park! Though it’s hard to fill these shoes, you […]

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