Bears & Bugs

Date: 3/18/23
AO: ao_mastodon
PAX: Hancock TBTF Short Circuit Stock boy Mancon Tortuga Bloomer Captain Crunch Noodles
FNGs: 0
Q: Noodles
Total: 9

WoR: Motivators x7, Goof Balls x25, Tappy Taps x25, Runners Squat, R/L Sprinter Stretches

Thang 1: Dan Taylor Alley for some Bearpees – 1 Burpee, 4 count Crawl…7 Burpees, 28 count Bear Crawl

Thang 2: Centipede – x3 Rounds by NW corner rock formation. Bear Crawl in and out of rock formation for 3 Rounds. Round 1 – Merkins, Round 2 – Diamond, Round 3 – Werkins

Thang 3: Bears & Blocks – Partner
100 Merkins, 200 Squats, 300 LBCs

MoM: Watch TV Plank, Hallelujahs, Cobra Stretch, Supermans

Moleskin: I have ADHD and relationships take more energy for me to invest in. My challenge is to live out the 2nd F as best as I can. It doesn’t come natural for someone like myself but try to be more intentional.

CoT: Continued prayers for Bloomer’s brother, Prayers for Captain Crunch as he takes time to think and plan about what is best for his career and his family, Continued prayers for @Crack’s sister.

F3 Taskmaster

Date: 03/16/23
: #ao_mastodon
: @Hancock @Dogear @Smuckers @Stock boy @Sparrow @Archive @SAGA @Tortuga @Da Vinci @Big Mac @8-Track @LouGee @Pool Boy @wet burrito @Bloomer @DQ
: 0
: @DQ
: 16


  • SSH
  • Arm Circles
  • Calf stretches

The Thang
The PAX moseyed over to Cooties where YHC provided the PAX with several tasks to complete. Points were awarded for the completion / victory of tasks. Most points at the end of the workout won. The tasks were grouped into rounds. Each round had a beatdown task and a 1v1 task. PAX circled up around Cooties to complete the beatdown tasks, while the 1v1 tasks were completed inside the ring. PAX were awarded a point for how many times they completed the beatdown task in the round, and were awarded a point if they won their 1v1 task in the round.

Round 1
1v1 task: Blow the bigger balloon while blindfolded
Beatdown task: 5 pullups + 10 pushups + 15 squats

  • PAX were duped. YHC did two rounds of this… which had some PAX close to a murph with the beatdown task
  • @Pool Boy turned it up to 11, and his balloon suffered an untimely ending :boom:

Round 2
1v1 task: Slap and Tong
Beatdown task: 5 dive bombers + 10 burpees + 15 leg lifts

  • For this task, a table garnished with a marshmallow wrapped in glow in the dark tape was set up. 1 PAX had a pair of tongs and his goal was to snatch the marshmallow with the tongs. The other PAX would try to thwart that effort by slapping the marshmallow away once the tongs crossed the plane of the table.
  • When PAX slap, they slap hard. The glow in the dark duct tape was critical for retrieving marshmallows that were slapped 10+ yards away.

Round 3
1v1 task: Pen toss
Beatdown task: 5 navy seal burpees + 10 oblique v ups + 15 crunchy frogs

  • For this task, 2 buckets were set up on one side of the ring, and the 2 competing PAX stood on the opposite side of the ring with pens in front of them. The goal was to toss as many pens as you could into your bucket. In between each pen tossed, the PAX was required to do 1 burpee. Pens tossed in the opponents bucket counted towards the opponents score.
  • An ever so slightly breezy morning made for some tricky pen tossing. Many pens tossed in line towards the correct bucket curled right into the opponents bucket.

It was tight on the leaderboard! @Tortuga took 3rd. @Bloomer took 2nd. @SAGA came in 1st, taking home the coveted Glowing ’Mallow trophy!

Joshua 4
God instructed Joshua to have Israel lay down 12 stones as a way to remember God miraculously leading them out of Egypt through the Jordan river. This teaches us to be good “rememberers” of what God has done, as this helps strengthen our faith. Not being a good rememberer can lead to the following consequences:

  • Generational ignorance (1 Cor 10:6)
  • Repeated failure (Proverbs 26:11)
  • Absence of faith (2 Cor 5:7)
  • Loss of intimate fellowship with God (missed noting the verse during the sermon…)
  • Forfeited blessing (Titus 1:16)


  • Prayers for @Tortuga’s 2.0 who’s had a really challenging first week of her mission trip
  • Prayers for @Big Mac’s mom who’s dealing with some back issues

Backblast: Shiplap’s Darkroom VQ

Backblast: Shiplap’s Darkroom VQ
Date: 3/16/2023
AO: #ao_dark_room
PAX: @Noodles@Beaker@Captain Crunch@Toto@Jolly@Shiplap@LeMond@T-bone
FNGs: 0
Q: @Shiplap
Total: 8WoR: Pulled out the BD warmup to give everyone a taste
EMOM for 5 minutes: 35 SSH and 8 Burpees
Neck rotations, picking daisies
10 Merkins, 9 Block merkins, 8 Merkins, 7 Block merkins…….Rinse and repeat down to 1Thang 1: Indian Run around the mile loop to get a tour of the AOThang 2: 3 Stations
Station 1 – Sandies: Round 1 – 10 reps then decrease by 1 each round
Station 2 – One Arm Rows: Round 1 – 20 reps each arm, then reduce by 2 each round
Station 3 Dips – Round 1 – 30 Reps, then reduce by 3 each roundMoleskin: The hardest part of any task is just getting startedCoT: Continued prayers for @Crack system – for her healing and financial support, for @LeMond and his M as they parent their 2.0

The Medium Option

Backblast: The Medium Option Date: Saturday, 3/11/23
AO: #ao_tar_pit
PAX: @Jolly @Panhandle @Da Vinci @DQ @SAGA @Tortuga @Katniss @Gummi Bear @Beaker @Banks @Sparrow @Hershey @LeMond @Shiplap @8-Track @T.B.
FNGs: 0
Q: @Banks
Total: 16

30x Goofballs IC
10x Windmills IC
10x Mountain Man Poopers IC
Stretch OYO while PAX chose between the Medium and the Hard option. The vote was 8-7 in favor of Medium, so that is what we did!

Thang 1: 5 Alive
We moseyed to the Prairie Path and completed 5 Alive at the light poles. We started with 1 rep, and then added a rep at each light pole until 5, and then began the next exercise at 1. The exercises and totals were:
Burpees x115
Merkins x90
Star Jumps x65
Dive Bombers x40
Squats x15

So the first light pole was 1 burpee and the 25th light pole was 5 burpees, 5 Merkins, 5 Star Jumps, 5 Dive Bombers and 5 Squats!

We then moseyed back to the bottom of the Spa.

Thang 2: Mini Dora
We partnered up and completed a mini Dora composed of the following:
50 Burpees
100 Merkins
150 Squats
200 BBS

We hit time before everyone finished the BBS and moseyed back to the flag.

Moleskin: – Don’t make excuses, they are contagious.

NOR/COR/COT: Prayers for Katniss’s M, Lemonds Father, Hershey’s M and Gummibears sister.

Backblast: 11s and Some Sand

Date: 3/9/2023
AO: #ao_dark_room
PAX: @Captain Crunch @Toto @Noodles @LeMond @Crack @Shiplap @Beaker
FNGs: 0
Q: @Beaker
Total: 7

WoR: Motivators x7, Mountain Climbers x20, Batwings x20, Moroccan Night Clubs x23, Michael Phelps oyo, 5 t-bone burpees, mosey to Hacksaw ridge the long way.

Thang 1: 11s on Hacksaw Ridge. 1 burpee on low side, up and over the ridge, 10 BBSUs on high side, back up and over. Count up to 10 burpees and down to 1 BBSU.

Thang 2: Stations.
7 stations, do AMRAP reps until it is time to rotate. Rotate when station 1 hits 30 reps.

Station 1: sandbag bent over rows
Station 2: box jumps
Station 3: dips
Station 4: derkins
Station 5: sand bag pull throughs
Station 6: pull-ups
Station 7: Bonnie Blairs

We repeated this twice (mostly)

Moleskin: "Let us hold unswervingly to the hope we profess, for he who promised is faithful" Hebrews 10:23; "If we are faithless, he will remain faithful, for he cannot disown himself." 2 Timothy 2:13.

CoT: Ball of Man! Prayers for @Noodles and parenting; @Crack‘s grandmother’s 100 birthday party; @LeMond, M and 2.0.

Arms and Greta

Date: 03/08/23
AO: #ao_tar_pit
PAX: @Panhandle @Crack @8-Track @Tortuga @Homer @Banks @Shiplap @Da Vinci @Big Mac @Jolly @DQ
FNGs: 1
Q: @DQ
Total: 11


  • SSH
  • Goofballs
  • Arm circles

Thang 1
The PAX headed up to the shop for some tabata work. Each round was 30s work, 15s rest. We cycled through the below exercises 5 times, with one extra round of rows to balance out, for a total of 21 rounds completed:

  • Single arm, elbow out row
  • Bicep curls
  • Skull crushers
  • Pullovers

Thang 2
The PAX went down to the track, partnered up, and completed a mini Greta. While one PAX did the exercise, the other PAX ran halfway down the track and back. Exercises included:

  • 50 blockees
  • 100 thrusters
  • 200 coupon swings

Mark 10:18 – “Truly I say to you, whoever does not receive the kingdom of God like a child shall not enter it”
We’re studying Mark in my group at church. Arriving at this verse, my study bible describes three ways to help us “receive the kingdom of God like a child”:

  • Adult self sufficiency must recognize its need for the sovereign God
  • Adult moral defensiveness must humble itself before the holy God
  • Adult skeptical toughness must soften before the loving God

Additionally, a member of our church group related this to the way her daughter loves just being with her. Her daughter loves playing with her, loves laughing with her, loves just being in her presence. Embrace childlike faith. Pray that Jesus would free you of whatever self sufficiency, defensiveness, or skeptical toughness you might struggle with, so that we can thrive in our role as children of God.

Misery Loves Company

Date: 3/4/23

AO: #ao_tar_pit
PAX: @Hershey @LeMond @Tortuga @DQ @Bloomer @Beaker @Panhandle @Jolly @Banks @Da Vinci @Topham @Noodles
FNGs: 0
Q: @Noodles
Total: 12

WoR: Good Mornings x15, Tappy Taps x15, Motivators x7, Batwings x15, Moroccan Night Clubs x15, Runner’s Squat, Mosey around the parking lot x2

The Thang: Mike Tyson Merkin

PAX started at the top of The Spa where they performed some rounds of Mike Tyson Merkins and stairs:

Mike Tysons x30 – Placing feet flat on the wall, you will use them to explode forward during the movement. As you come down, you are engaging your core to slow the downward movement. Coming back up, tuck your head in and push up and back focusing on your rear and lateral delt muscles. It will look like a rocking motion back to the wall and down into the push up.
2. Mike Tysons x25
3. Mike Tysons x20
4. Mike Tysons x15
5. Mike Tysons x10
6. Mike Tysons x5

Wall Angels x15 – 6 to the wall and shoulders to the wall. Arms at 90 degrees to the wall. Slowly raise arms along the wall until feeling arch in back and shoulders. Hold for time and come back down to 90 degrees. Rinse and repeat for number of reps.
Wall Sits for time.

Since I planned for 45 mins, PAX moseyed once around the school and headed back to the parking lot to perform the following:

Merkin Ring of Fire to 100. PAX in a circle counting off one merkin and staying in plank until reaching 100 merkins.

Also performed were:

1 Legged Glute Bridges x25
Skater Planks x25
1 Led Dead Lift x25
Sprinter Lunges x25
Curtsey Squats x25

CoT: Prayers for @Pink Drink as he prepares for camp with some students. Prayers for @LeMond’s M and 2.0 and health. Any other requests that I may have forgotten or remain unspoken.

Moleskin: Excuses are contagious. Challenge ourselves to keep 1st F channel for HC only. Thinking of our excuses/reason for missing out as something that we can submit as an HC under 3rd F and request prayers and support.

Sore in Strange Places

Date: 3/2/2023
AO: #ao_dark_room
PAX: @Beaker @Captain Crunch @Toto @Noodles
FNGs: 0
Q: @Noodles
Total: 4

WoR: Motivators x7, Tappy Taps x15, R/L Leg Compass x10 (4 count – front, side, back, starting position), 2 laps around the parking lot and then over to COOTEEs area

The Thang: TABATA – 8 cycles of WORK (1 minute)/REST (40 secs). Each cycle focusing on a different exercise. Squats during rest period.

CYCLE 1: 1 Leg glute bridges
CYCLE 2: Skater planks
CYCLE 3: 1 Leg Deadlifts
CYCLE 4: Sprinter Lunges
CYCLE 5: Curtsy Squats
CYCLE 6: Tuck Jumps
CYCLE 7: Bonnie Hurleys
CYCLE 8: Burpee Broad Jumps

Rinse and Repeat. We got through 2 TABATA rounds.

Moleskin: Today the beatdown was done to a motivational mix. Today was a reminder that motivation does not mean anything if we do not put God first in our lives. There is a reason why F3 has set times for early workouts. While many are sleeping, many of us are making the Hard Commitment to show up and start our days off right. F3 offers us a space to release all of the stress during the day just so that we can go back out and face it head on AGAIN. Rest assured that we leave each beatdown being better than we were the day before. We leave a better version of ourselves.

CoT: Prayers for @Beaker’s M as she explore her schedule and attempts to find a good balance between her career, family, personal goals. Prayers for @Captain Crunch as he gets ready to spend some time making assessments on some systems and processes at work, may it be received with open arms by those above him. Prayer’s for @Captain Crunch’s 2.0, Fruit Loops, and good health as she is away at camp in Florida. Prayers for @Toto’s 2.0 and family as they prepare for a family trip. May God continue to provide health and a safe trip.

Panhandle: A Little Active Recovery

Backblast: A Little Active Recovery
Date: 3/1/2023
AO: #ao_tar_pit
Pax: @SAGA @Panhandle @Shiplap @Tortuga @Da Vinci @Jolly @wet burrito @Dilbert (DQ) @Banks
FNGs: 0
Q: @Panhandle
Total : 10Warm-Ups:

  • SSHs (x30)
  • Goofballs (x30)
  • Picking Daisies

The Thang:

  • Scout run around the AO
  • 4 corners of the track – at each corner do 30 reps of the assigned exercise and then move as a group to the next corner. Movement requirements included mosey, skip, high-knees, karaoke
  • Exercises first round: overhead-press, squats, merkens, BBSs
  • Exercises second round: coupon swings, lunges, shoulder taps, leg lifts
  • Exercises third round: rows, bonnie blairs, diamond merkens (15 reps), American hammers
  • Exercises fourth round: overhead-press, merkens, BBSs

Moleskin: sometimes being a good parent just means persevering, being there with your kids, making sure they know you love them, and continuing to walk with them even as they struggleCOT: prayers for faculty colleague whose wife had a baby at 26 weeks; Naomi with seizures