Tag Archives: #f3louisville

4.2.25 – BB – The Range @ The Patriot

9 HIMs got swole this morning. I stole this You vs You workout (with some modifications) from Little Jerry. Told the PAX that if they didn’t like it, they should blame him. But if they did like it, obviously it was because of the modifications I made. COP Downward Dog Tempo merkins Michael Phelps ArmContinueContinue reading “4.2.25 – BB – The Range @ The Patriot”

3.21.25 – BB – The Defender @ The Patriot – Shaggy Q

PAX DK Band Camp SQL Xerox Judge Judy Happy Feet White Bread Honeycomb Shaggy Q COP Arm circles / Michael Phelps Toy Soldiers SSH Penalty burpees x3 for Honeycomb rolling in at 5:33 The Thang 1 – Ménage a DORA 8 of us moseyed with our coupons to Shaggy’s Field of Dreams (aka City PlaceContinueContinue reading “3.21.25 – BB – The Defender @ The Patriot – Shaggy Q”

PB- The Foundry at the County- Showboat Q – 3/12/25

First, Showboat will be Qing. The focus will be abs/core, and legs. Dauber will appreciate the use of onsite coupons. Second, the new Foundry site Q will be announced after 3 years and 5 months or nearly 1,250 days for those counting. Who will it be? Place those burrito bets. Pelican has done a niceContinueContinue reading “PB- The Foundry at the County- Showboat Q – 3/12/25”

PB 02.15.2025 – The Fog @ Poshlands – Montezuma Q

YHC is your Q @ Posh tomorrow. There will be 100% rain and a full-body beatdown in a Tabata style, with Mucho Leg-o in the mix. If you are not afraid of the rain join me for PreRuck at 0600, if you want to stay dry come at 0700 to work under the gazebo.Hit RuckItContinueContinue reading “PB 02.15.2025 – The Fog @ Poshlands – Montezuma Q”

PB – The Foundry at the County – 1/22/25 – Huey Q

YHC will make a pass around LZ The Foundry @ The County tomorrow morning with a Frozen Chosin inspired workout. The Battle of Chosin Reservoir is one of the many battles engrained into every Marine in boot camp, and during the battle temperatures reached between -36 and -54 degrees F, depending on which source youContinueContinue reading “PB – The Foundry at the County – 1/22/25 – Huey Q”

PB – The School Yard at the Hawk’s Nest – Meter Maid Q – 1/2/25

YHC will bring plenty of GoRuck toys. There will be plenty to share so leave your coupons at home. There will be some movement between exercises to keep our heart rate elevated. Bring some gloves and an FNG! Go time is 0530! -Meter Maid

12/11/24 The Range @The Patriot Rugburn- VQ

VQ ALERT!! On this day “The Greatest” fought his last boxing match but continued to fight…stating, “Don’t count the days. Make the days count.” Come out and make your Wednesday count with Rugburn’s VQ at The Range @ The Patriot. Float like a butterfly, sting like a bee and bring your coupon, 2.0s and anContinueContinue reading “12/11/24 The Range @The Patriot Rugburn- VQ”

PB – The Loco at the County – A December to Remember – 12/10/24 – Meter Maid Q

Do you remember the Lexus commercial making it a December to remember event? This workout will have plenty of step ups and a few other exercises. Bring your favorite coupon or use one on site. How many rounds will you make? -Meter Maid

12/4/24 The Range at The Patriot. Layover-Q

What’s up PAX? YHC will take the lead tomorrow at The Patriot and continue the Q School lessons. We also will celebrate National Dice Day. Your roll will determine the fate of the PAX.  Trust me.. you don’t want to roll doubles.. or maybe you do… Bring your coupon, some gloves, an FNG, and theContinueContinue reading “12/4/24 The Range at The Patriot. Layover-Q”

12/02/24 – Meter Maid Q- BO Oldham Reserve Site in LaGrange

Calling all Oldham County pax & beyond! Come join us at the newest BO location (see link below) to get your December and week started off right. Start time is 0530! There’ll be lots of running to keep us warm and plenty of stops along the way for various exercises. Bundle up, bring your gloves,ContinueContinue reading “12/02/24 – Meter Maid Q- BO Oldham Reserve Site in LaGrange”

PB – 11/13/24- The Foundry at the County – Huey Q

Enter sandman at the Foundry tomorrow, with a heavy sand bag beat down, a heavy playlist, and a heavier heavy. YHC touches down at LZ The County at 5:30 sharp with all of the above. Don’t sip on the FOMO tea or munch the Sad Clown pie. Lets shake off the slag and forge someContinueContinue reading “PB – 11/13/24- The Foundry at the County – Huey Q”

PB- The Baptizer at the Garden- No RnR on Hill Day – Meter Maid Q – 11/8/24

I know it is November but Friday will not be a turkey coupon day. Bring your ruck (preferred) or sandbags. I’ll bring extras but bring some to share with pax as well. Earn that weekend and bring a towel for the ride home! -Meter Maid

PB- The Foundry at the County – 10/16/24 – Nutty Professor Q

Nutty Professor will lead some light running, moderate coupon work (bring one or use one on-site), and heavy on the music (not podcast #Pelican ). The time to rock is nigh. What worthwhile thing in life doesn’t take hard work. See you men in the gloom at 0530! -Nutty Professor

PB- The School Yard at the Hawk’s Nest – 10/3/24 – Meter Maid Q

YHC is looking forward to his first time posting and Qing at the Hawk’s Nest. I plan to bring an interesting mix of COP exercises to start. The main event will feature some 11s and DORA. I’d recommend some gloves but you can leave those coupons at home. -Meter Maid

PB – The Moonshiner at the Boondocks – 8/22/24 – Meter Maid Q

YHC picked up a late Q at Boondocks. The weather will be perfect! Don’t worry Pelican and BigBird, I am going to keep it simple so no even and odd 4-corners. Lace up your shoes for a run heavy Q, however bring that coupon because won’t just run. It will be Sandlot qualifier and likelyContinueContinue reading “PB – The Moonshiner at the Boondocks – 8/22/24 – Meter Maid Q”

PB – 08/01/2024 – The Stallion @ The Stable – Montezuma Q

Come to the Stable and find out who is taking the reins as Site Q on Tuesdays. This HIM has demonstrated his leadership and is ready to step up for F3. I plan on having some fun at the beginning playing Rock, Paper Scissors, then Coupon reps and 11s at the end. I promise NOContinueContinue reading “PB – 08/01/2024 – The Stallion @ The Stable – Montezuma Q”

PB – The Foundry at the County – Brown Water Q – 7/31/24

YHC is taking the helm at the County with a traditional heavy with choice of pours. It will be a ladder with a heavy movement. Sandlot guys can choose to run distance between exercises if they so choose. Bring coupons or choice of weight. SYITG! -Brown Water

BB – The Minute Man @ The Patriot 07/22/2024

Clown Car (Steve-O, Flexseal, and Montezuma. Viking drove separately) from The Stable arrived at 0521. I mozy to the pavilion and dropped the whiteboard, then mozy to the courtyard to check the conditions as I always think about safety first. Because the rain was already here and the steps were wet I decided to modifyContinueContinue reading “BB – The Minute Man @ The Patriot 07/22/2024”

PB-The Minute Man @ The Patriot 07/22/2024 – Montezuma Q

Celebrate “National Be a Good Teammate Day” by coming to the Patriot and supporting your F3 teammates. Expect a full-body workout but heavy on legs. We will explore the Courtyard and the Pavillion, bring your tennis shoes, gloves, coupons, or your preferred weight. Call that FNG and bring them. HC for your teammates.

BB Whole Lotta Tabata 6/11/2024 The Loco at the County

We had 5 show up early for a 3 mile run around the county loop. Big Bird would have made 6 but got stuck behind a train. We had some good discussions about the good old days when Costco had more samples and supreme pizza. All runners stuck around for the Thing except for AbacusContinueContinue reading “BB Whole Lotta Tabata 6/11/2024 The Loco at the County”

PreBlast Whole Lotta Tabata 6/11/2024 The Loco at the County

Pacing and timing are not my strengths so plan for a Tabata style work-out to keep things on schedule. Bring a coupon or grab one on site. If you’re looking for some Sandlot miles, 5:00 am pre-run is a possibility. COP The Thing Tabata #1 (4 exercises, 3 sets, 30 seconds on, 15 second rest)ContinueContinue reading “PreBlast Whole Lotta Tabata 6/11/2024 The Loco at the County”

5/29/24 The Foundry @ The County (Montezuma Q).

5/29 is the date for me to visit the County. Come for a Heavy workout, bring one of the following Coupon, Ruck Sack, or Sandbag as we will use it for at least 529 reps. The Stable Summer series is ON, and the County is the 1st stop. Who else will get out of theirContinueContinue reading “5/29/24 The Foundry @ The County (Montezuma Q).”

03-23-2024 PreBlast – The Nest @ The County – Montezuma Q.

Come to The County at 0700 sharp, bring your coupon, or find one onsite. Expect a full-body workout, we will walk and run between coupon exercises. The playlist includes Pepas by Farruko among others well known. We will celebrate Montezuma’s IHC Finale with cold beverages distributed at the end. SYITG

03-16-2024 PreBlast – Annual Meet-up at the Raven – The Ruiner @ The O – Montezuma Q

Tomorrow at 0700 we will celebrate and have some fun along the way. Come to The O for the Annual meet-up at The Raven, I will be your Q – Wear Green! 0701 stretch and warm up, and then we will hit the road and Mosey to The Raven where we will join @BUSCHHHHH andContinueContinue reading “03-16-2024 PreBlast – Annual Meet-up at the Raven – The Ruiner @ The O – Montezuma Q”