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F3 MeCa | May 21, 2019

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SUCKnado at The Precinct!

April 9, 2019 |

YHC was thinking that I would bring Sharknado to The Precinct this morning, but decided to mix it up a bit with different exercises, a shorter sprint, some workout music, and cinder blocks! Men, I give you SUCKnado!

After getting … Read More

In the 60°s

April 8, 2019 |

3 HIMs came out for a humid kb workout…and the first of the year above 60 degrees. Shirtless season is here and I know everyone is relieved.

Warm-up with the usuals: SSH IST Cotton Picker Windmill Low slow squat Mountain … Read More

No Spinning, No Running, Just GAINS!

April 2, 2019 |

While taking a last-minute glance at Slack last night, YHC saw that tomorrow’s Q, Hot Wheels, broke his ass again and would be holding a spin class if someone didn’t take the Q from him. Challenge accepted! After absolutely crushing … Read More

LandLord Fartleks … I mean Fartsack

April 1, 2019 | | One Comment

LandLord had the Q this morning for the Valley speed workout.  He even posted on slack the plan:

Running mile intervals: w/u 1 at 5K pace 3 min jog 1 at 5K pace 3 min jog 1 AYG 1 fellowship … Read More

Back to BC

March 26, 2019 |

YHC has not been to a BC in a while so figured I sign up to Q so I’d have to go.  It went fairly well but I’m sure my soccer arms will hate me tomorrow!

The Thang:


20 … Read More

Happy #Murphday @KingLouie

March 25, 2019 | | One Comment

A 7-pax showed up to #Murph on the last Monday of March which also happens to be @KingLouie’s birthday? (Actually, I don’t know if it was today or this past weekend, however someone in COT mentioned it being his birthday … Read More

3/23 Saturday Morning Medium Run

March 23, 2019 |

Great (medium) run this morning that started at Publix, looped through Senator Royal – David Taylor and back to Publix.  The hills were a crusher.  Total 9:56 miles (variable for faster PAX).  (Senior-Master Q) Brutus, and Farm joined on the … Read More

Party like a King

March 22, 2019 | | One Comment

5 men gathered in the chilly morning air, bells in hand, for a beatdown for the ages. Or maybe just a beatdown for one age, 34. It went a little something like this:

Mosey around the AO with @Pongo, while … Read More

#f3mentalbattle 3/27/19

March 21, 2019 |


When: Wednesday, March 27, 2019

Where: COT of your beatdown

What: F3 Louisville has created #f3mentalbattle where the goal is to bring awareness to mental health issues that affect everyone, with a particular focus on adult men, where mental … Read More

Dropping like flies

March 20, 2019 | | One Comment

10 Pax started the Valley Cruise this morning but only 6 finished…..or something like that.

R2D2 was first, something about his hour long commute even though he lives no more than 3 miles from work.

Brutus was next, something about … Read More