Author: F3LexKY Admin

FThe F3 Lexington KY Regional Gear Pre-Order is now LIVE! The minimum has been met, so orders are now guaranteed! Follow the link to place your order before time runs out!

https://f3.mudgear.com/products/f3-lexington-ky-pre-order

3Also, if you’d like to save on shipping, jump on Slack and indicate your order on the #shirt_orders channel. Or DM Lincoln Log and let him know what you want. He will place one group order and get you your gear once it arrives!

F3 Lexington is hosting the “Bless the Rains Ruck-A-Thon” to support Toto and his family in their return to Africa as missionaries. Pax of F3 Lexington and surrounding F3 communities will complete 24 hours of rucking, beginning November 20th at 1800 and finishing November 21st at 1800 at Gridlock (Shillito Park). From 0700-0800 we will host a ruck style convergence beat-down, so bring your ruck! A breakfast gathering will follow at 0800, with food and coffee provided.

Event format:
The 24-hr Ruck-A-Thon will be broken into 1-hr shifts. Pax will sign up to ruck in 1 hour time slots and can ruck as many hours as they choose. There is no cost to this event. All are welcome to be a part, but we are encouraging PAX to seek sponsors for their time rucking to support Toto and their ministry with Ethnos.

3 ways you can be involved:
1. Join us for the ruck, free of cost. Click here to sign up to ruck: https://www.signupgenius.com/go/10C0D4BA9A82CAAF9C25-24hour
2. For those rucking, we are encouraging each participant to raise at least $100 in sponsorships.
3. Even if you can’t make it out for the “Bless the Rains Ruck-A-Thon,” partner with us by sponsoring a Rucker and support this ministry.

How to give:
Via the Event Paypal pool: https://paypal.me/pools/c/8tOw6UpgQw
Directly Via Ethnos: https://blogs.ethnos360.org/stefan-kern/give/
Learn more about their ministry here: https://blogs.ethnos360.org/stefan-kern/

Nicholasville north workout – “cool name coming soon”

Warmup –

Mosey around the playground 2 laps

Side Strattle hops – 25

Forward arm circles -30 secs

Backward arm circles – 30 secs

Near/fars – 30 secs (knuckles at temples, close arms to elbows in front of face, open arms out past shoulders)

Main beat down

– Sphinx plank pushups – on leader call

– Skater lunges – 20

– Downward Dog Crunches – 2 sets each leg

– Side lunge jumpshots – 10 per side

– Elevator Mericans – on leader call

– Double Uppercut Sprawls 10 per side

– Roll up V’s – 20

– One leg jump squats – 10 per side

– Wide armed Mericans – 20

– Elbow/over the top Elbow sprawl – 10 per side

– Leg Scissor Twists – 2 sets 20

– Warrior Squat lunges – 10 per side

– Basketball court suicide with side strattle hops at each interval escalating increments of 5

– V up crunches – 20

Cool down in the rain

-mountain climbers – burnout

Ring sweat out of shirt and start the day. Get some!

Join Bourbon from F3 Toledo and the rest of the men from F3 Lexington to do a little partying Saturday August 25th at Shillito Park, 7-8 AM.

Nobody knows what is coming, show up with your birthday and enjoy the party!

This workout/beatdown is designed for ALL fitness levels.  Young and old, fit and not so fit.  Nobody will feel left behind or like they are holding anything back.  Come out, bring a friend or three and enjoy the festivities!

For those who want a little extra, Bourbon will be doing a ruck around the park starting at 6 AM and ending by 6:45 AM.  Feel free to join him to help get the miles in under the ruck preparing for the GoRuck Star Course challenge.

SYITG (See You In The Gloom),

– Bourbon

Saturday was a great morning for social hour. 12 men, 6 cinder blocks, one 60# ruck buddy, a freshly downed log, a fire hose, and 1.5 miles with workouts on the 1/4 mile. The highlight of the day was finally busting through the burpee punctuated nameorama!

3 FNGs – Incognito, Wolverine, Mutton Chops
9 Pax – My Boy Blue, Ooze, Zebra, Dugger, Roadtrip, Gypsy, Liberachi, White Wall, Hertz

After a lot of waiting and building excitement it was finally the day to go and help get Flexington started. I woke up a little earlier than I needed to as I wanted to make sure I had plenty of time and could pick up my brother in law, Buford T. Unfortunately, he ended up having to stay until about 4am at my nephews project graduation and then text me at 5am to let me know he wasn’t going to be able to make it. With that scratched off the to-do list I went ahead and loaded the truck with some pallets and got on my way solo. I arrived at Shilito Park in plenty of time to scope the area, set the pallets and also get in a short pre run. While scouting I found the football field first and went ahead and set out the cones for the beat down finisher and then found a small parking lot that had the perfect amount of space for six pallets, note that this parking lot was on a hill side and elevation was not something that I factored into the beat down.  After that I took a nice stroll through the park getting in about 2 miles and still having about 15 minutes before the workout began. When I got back, to my surprise there was no one at the starting point which I thought was odd, I gave it a minute or two and then I knew something wasn’t right. I jumped in the truck and went to the “other” entrance of the park to find a group of about 12 PAX wondering where this guest Q was and why he wasn’t early given that he had never been there before, sorry guys! After arriving at the correct location PAX continued to poor in eventually topping out at 26. Opera Ghost (OG), Captain Insane-o and I made a quick trip to check out the other coupons that were brought by OG. When counting the coupons and then recounting the PAX I had to do a few modifications to the Q, having too many PAX and not enough coupons is a problem that I would love to have every day. At this time I also made the announcement that I had parked in the back of the park initially and unload some additional coupons near there, meaning that there may be a little more running than expected. I didn’t tell them that we would be carrying the concrete blocks that OG brought with us to the other coupons until we completed the warm up, you are already committed at that point and don’t get as mad about it.

One minute warming given

Lengthier than normal disclaimer given (I received strange looks from most of the FNGs)

Time!

25-SSH IC

5-Body Builders OYO

15-Imperial Walkers IC

15-Hillbilies IC

15-Windmills IC

Mosey to the Coupons, we had 19 coupons and 26 PAX and we had about a .6 mile trek ahead of us so I asked everyone to take turns carrying the blocks. PAX grabbed the blocks and we took off. Did I mention that there was elevation changes at this park already……. As a 4 year flat lander now, this was tough carrying the block up a hill.

As we approached the little parking lot with the pallets the group had been spread out a little bit so some of us held plank while others picked up the six.

I gave an explanation of what we would be doing and ask the group to count off to split us, one’s going to the blocks and two’s going to the pallets.

We would be using the blocks for the super loop and the super loop group would be the time keeper for both exercises. Once the super sevens and the lap (loop) of the Super Loop were completed the group pushing the pallets would head to the super loop and vice versa. For the pallet push (Which was absolutely miserable) we broke up into partners and both partners stayed on the same end, partner one pushed the pallet like a sled up the parking lot and back down while the other partner preformed a recovery exercise (AMRAP style) then they switched back and forth until the Super Loop group was done. So about that elevation and pushing pallets uphill……….. that was about as miserable of an exercise as I have done in a while. Each partner average about 4-8 up and backs with the pallets. If I am not mistaken I believe there were a couple of Merlots that were a result of the pallet pushes.

Each group completed the following sequence.

Super 7s- Blockees and Bent over Rows

Lap

Pallet Push AMRAP and Recovery Exercises

Super 7s-Curls and High Pull/Upright Row

Lap

Pallet Push AMRAP and Recovery Exercises

Super 7s-Shoulder Press and Merkins

Lap

Pallet Push AMRAP and Recovery Exercises

After completing this circuit the PAX were happy to leave the blocks in place and mosey back toward the football field. One of my new favorite exercise routines is a sprint workout that involves marking off every 10 yards on a football field (100 yards total). The routine is supposed to be as shown below but we didn’t have enough time so I cut it short with 30yrd 3 burpees, 40yrd 4 burpees and 90 yrd 9 burpees.

1. 10yd Sprint 90yd Mosey
   1.          1 Burpee
2. 20yd Sprint 80yd Mosey
   1.          2 Burpees
3. 30yd Sprint 70yd Mosey
   1.          3 Burpees
4. 40yd Sprint 60yd Mosey
   1.          4 Burpees
5. 50yd Sprint 50yd Mosey
   1.          5 Burpees
6. 60yd Sprint 40yd Mosey
   1.          6 Burpees
7. 70yd Sprint 30yd Mosey
   1.          7 Burpees
8. 80yd Sprint 20yd Mosey
   1.          8 burpees
9. 90yd Sprint 10yd Mosey
   1.          9 Burpees
10. 100yd Sprint
    1.          10 Burpees

After completing that we made our way back to the starting point and circled up as we were out of time. We did Name o Rama, announcements, named 6 FNGs and I prayed us out for the group.

It was an absolute pleasure getting to come home to Kentucky and participate in the launch of what will certainly be a great region. I am happy that I was able to spread a little bit of what we do here in the grand strand to the guys in both Lexington and Louisville. Every person at the AO pushed through what was an extremely difficult workout and it was a great effort by all. I will see all you boys in November when I return and hopefully I will see one or two down here at a Beach AO this summer. You showed me yours so its only fair if I get to show you mine!

Somewhere between 8-12 PAX enjoyed coffeteria after the beat down at North Lime Coffee and Donuts.

QIC: Gepetto, Backdraft

PAX (21 – 8 FNG’s): Barney Fife, Biscuit, Lincoln Log, Radio, Kisses (FNG), Opera Ghost, Gamby, Suvee, Mr.Hand (FNG), Ollie, Hans & Franz, Ooze, Waco Kid (FNG), Stop, Drop, & Roll (Chapel Hill), White Wall (FNG), Dugger, Odor Eater (FNG), D3 (FNG), Road Trip, Newt (FNG), Sunbird (FNG)

When Gepetto and I began our journey to FLEXington yesterday, we had no idea that we would be graced with the presence of a couple of Hollywood icons from the 70’s and 80’s. No one knew they were even in our presence, including them. During Name O’ Rama though, it was revealed that both Mr. Hand, Jeff Spicoli’s history teacher from Ridgemont High and the Waco Kid from Blazing Saddles had been with us through our entire Coupon beatdown. We were glad to have them along with 6 other FNG’s, one visiting Pax from Chapel Hill (Booo 😉), and the 13 HIM’s who were back for a 2^nd or 3^rd week of F3 love.

Now as some of you know, I LOVE the Coupon. I know I don’t look the part but the Coupon and I have a special relationship. I love the rough feel in my gloved hands (give me a break I have sensitive palms), the feeling of it digging into my shoulder, and how it bounces up and down while I am…..HEY! Get your minds out of the gutter! I was going to say bounces up and down while I run with it on my shoulder, ya freaking pervo’s! Anyway, I do like working out with them. Gepetto had the great idea to gift some Coupons to our good friends from FLEXington. Gepetto being a true HIM was good enough to order and pick them up on Friday afternoon. We met up and along with Gepetto’s 2.0, Elmer, we painted the F3 logo on them and loaded them into his pickup truck.

My alarm went off at 4:50 am & as I am laying there questioning my sanity, Gepetto texts me at 4:52 saying he couldn’t sleep and asking if I was ready. Guess I am getting up now. He pulls up 10 minutes later and we were off. I must say, Shillito Park is one of the most versatile AO’s I have had the pleasure of visiting. The possibilities there are unlimited and I look forward to getting back soon. We set the Coupon pyramid out, secured the Ring of Fire, and we were ready to roll! What is the Ring of Fire you ask? Read On…

COP: Side Straddle Hops, Imperial Walkers, Grass Grabbers, Downward dog leg/calf stretches, Cobra (back stretch).

Mosey: After the COP, the Pax took off on a little ½ mile warm up mosey led by YHC. I had the pleasure of running with Stop, Drop, and Roll, a visiting PAX from Chapel Hill. Great guy, loved how he got his F3 name. Ask him when he visits next time.  We were greeted at the end of the mosey by the Coupon pyramid on the side of the football field.

Thang 1: Ring of Fire – 20 different exercise stations shaped in a circle. Ten stations were Coupon related; Coupon Squats, Coupon Thrusters, Coupon Swings, American Hammer w/ Coupon, Hand Over Hand Coupon Merkins, Coupon (x2) Standing Farmers Walk, 2 Handed Coupon Shoulder Raises, Coupon Rows, Coupon Dead Lifts, Kneeling Coupon Press, and 10 non- Coupon exercises; Burpee’s, Plank, Heels to Heaven (Hip Lifts), Lunges, Rosalitas, Gas Pumps, Jump Squats, Freddie Mercuries, Big Boy Sit Up, & Al Gores. Each Pax member finds a station to start with, several of the stations had 2 Pax members due to Pax size. 45 seconds on at each station and 15 seconds off to move to the next station & rest. Each Pax member circles the Ring of Fire to complete all 20 stations.

Thang 2: Hill Run with 200 Coupon Curls – We made our way over to the hill on the side of the football field with the Coupons. The Pax Partnered up; Partner 1 began curling with the Coupon while Partner 2 runs to the bottom of the hill and back to the top. Partners switch up, Partner 2 takes over Coupon curls while Partner 1 runs to the bottom of the hill and back to the top. Rinse and repeat until 200 Coupon curls total are completed between the partners.

Thang 3: F3 Ultimate Football – Divide up into even number team’s, shirts and skins, to play ultimate football. No more than 3 steps taken until ball must be passed off to a teammate. If the ball hits the ground both teams drop for 2 burpee’s. I might add, Gepetto divided us up and made our team skins which I contend was a dick move. However, the skins ruled the day with 3 scores to the shirts 1, so suck it Gepetto!   ;P

Coupons were carried back to the flags in the parking lot for COT

COT: Intentions were heard and thanks was given for allowing us all the ability to come together and be healthy enough to be out there getting better. I am looking forward to the next time and good luck to the HIM’s of FLEXington! You guys are going to continue to crush it! Backdraft out.

QIC: Red Roof & Nugget (DR Louisville Pax)

Pax (22 – 4 FNG’s): Road Trip, Bucky, Gamby, Cutlass (Louisville), Seabass (Louisville), Gepetto (Louisville), Lincoln Log, Barney Fife, Valdeez, Biscuit, Radio, Zartan (Louisville), Red Roof (Louisville), Nugget (Louisville), Ooze, Hans&Franz, Opera Ghost, Suvee, Belsky (FNG), Ollie (FNG), Beeper (FNG), Dugger (FNG)

My 0445 alarm may as well have been a bull horn.  Early mornings in the gloom are one thing during the week but Saturdays are an entirely different story.  On Fridays I usually hit the streets with the Live PD guys and lose track of time.  Anyway, I woke up quick and shook the cobwebs out, then I remembered why I was getting up so early…..we get to clown car down to Lexington to meet up with some local HIMs and help launch F3 Lexington!

Introducing FNG’s to F3 is, hands down, one of my favorite things to do:  The look of confusion on their faces with the Lexicon during COP, the despair in their eyes the first time you tell them to get on their six in the soaking wet grass, and finally the moment it all clicks for them as to how cool F3 really is.

Like I was saying I was really excited about this.  I put on my shirt, shorts (not always a given as I will explain later), and my shoes and I was on my way to Le Mutt to meet other pax for the Clown Car to Lex.  HIMs Zartan, Gepetto, Nugget, and Seabass were all ready to go.  BTW Seabass turned 14 on Saturday and T-claps to him for getting out of bed to workout with a bunch of old (relatively) men!

After the car ride down we made it to beautiful Shillito Park.  I’ve been to a lot of AO’s and walking around Shillito, this one has it all:  Tennis courts, hills, football fields, basketball courts, dudes with no pants on, and…..oh yeah about that.  As YHC, Nugget, Seabass, Gepetto, and Zartan learned you never know what you might find at a public park at 0645 on a Saturday morning.

As we’re walking to the tennis courts checking out the beautiful facilities we spotted a man standing in the doorway with his hands on his hips.  No big deal, looks like an FNG didn’t know where the shovel flag was and thought that was the meetup spot.  Wait,  That’s no FNG, this dude ain’t wearing pants!!!  As we start to process what we’re seeing the man also spots us walking towards him and bolts in his t-shirt and undies  never to be seen again.  Who knows where he went?  Maybe he watched us from afar and will post next week?  Maybe he found his other pants-less friends somewhere and wrote a back blast about how weird it was seeing a bunch of fully clothed people at Shillito?  I don’t know but I’m glad Seabass wasn’t 13 when he had to see that.

I digress…

Disclaimer:  YHC is not a professional, I’m barely an ameteur, modifiy as you need to etc., etc.

YHC handed the keys to Nugget and we moseyed to the big field for COP.

COP (Circle of Pain):

Copperhead Squats (x20)

Imperial Walkers (x20)

Arm Circles (front and back)

Abe Begodas (x20)

Mosey to the tennis courts for the Thang:

Thang #1:  700 Club

Break into groups of four.  Start at the middle of the eight tennis courts and do the following:

200 Merkins as a group then run to the first court for 5 BOYOs (Burpees on your own) and back to the middle.

200 LBCs (Little baby crunches) as a group then run to the second court for 5 BOYOs (Burpees on your own) and back to the middle.

200 Squats as a group then run to the third court for 5 BOYOs (Burpees on your own) and back to the middle.

Once you’re back in the middle do five more BOYO’s and plank while you wait for the six.

Next, we moseyed back over the field to the steep little hill between our flag and the field for Thang #2

Thang #2:  7’s

1 Bobby Hurley (Our favorite little Duke floor slapper) and run down for 6 Groiners at the bottom

2 BH’s and 5 Groiners

3 BH’s and 4 Groiners

Repeat etc., etc.

Cooled down with some quick Mary exercises then on to the next Thang.

Thang #3: 

Next we lined up on the football field at the end set of cones.

Bear Crawl to the first set of cones, mosey back.

Bear crawl to first cones, crab walk to the second set, mosey back.

Bear crawl, crab walk, then crawl bear to the third set, mosey back.

After that we walked it back down the ladder, bear crawl & crab walk, then just bear crawl.

Finally: AYG (All you got) to the last cones and back, Bernie sanders up and mosey back, karaoke up and also back, mario up and back.

Back to the flag for COT.

COT (Circle of Trust):

Once there the pax did 14 BOYOs for Seabass 14th birthday.  HBD Seabass!

Intentions and prayers were heard.  We asked for strength and determination to be better men for everyone around us and also to ourselves.

Moleskin:  It was a really great meeting this group of HIM’s from FLEXington.  I have no doubt that this pax will be strong and vibrant for many workouts to come.  F3 continues to inspire me every day to be a better person and I couldn’t do it without my brothers standing behind me.

~Red Roof