Author: backblasts

Date: 2026-04-25
AO: Mastodon
Q: Bloomer ,
PAX: Dumpster, Falsetto, Cheap Shot, Too Big To Fail (TBTF), The wet burrito, Mr Roboto, Stock boy, Bloomer FNGs: None
COUNT: 8
WOR: side straddle hops, copperhead squats, imperial walkers, track stretch, stretch on your own

The Thang:
1. Plank jacks to the beat of Wellerman song
2. One person ran the parking lot loop while the other 7 did an exercise until he returned. We did: Merkins, BBS, goblet squats, coupon presses, skull crushers, coupon bench, monkey humper, flutter kicks
3. We farmer carried coupons to the parking lot across from the baseball field while one partner would run light pole ahead to do merkins.
4. Another set of parking lot loop and exercises. Dips, incline merkins, curls, flutter kicks, lunges, bent over row, burpees.
5. Rifle carry around baseball diamond and take the long way back to the shop. If you lower it then there is a three burpee penalty.
6. One last exercise circuit with one person, running up the hill, touching the fence and coming back. Plank, dips, lunges, forearm curls, crunches, hold table and cage raises, curls, b 7. Rifle carry back to the flag.
Moleskine:
– COT:
– Falsetto’s 2.0, giggles 2.0
– serve someone new today

Tags: Mastodon, Dumpster, Falsetto, Cheap Shot, Too Big To Fail (TBTF), The wet burrito, Mr Roboto, Stock boy, Bloomer

Date: 2026-04-25
AO: Flat Earth
Q: Panda Express ,
PAX: Jolly, Hershey, Tortuga, Velveeta, Too Big To Fail (TBTF), Panda Express, Bloomer, Cheese, Hypotenuse, White Noise, Runs, Spielberg, Wagyu, FroZone, Shiplap, Banks, Snatch (F3 Northwest HWY), Candyland, T.B., count, homer FNGs: None
COUNT: 21
WOR: ssh, there and back

The Thang: game of 10 v 9, then two games of 5v5 and 5v6.

Moleskine: have fun

(Put COT in thread so it doesn’t show publicly.)

Tags: Flat Earth, Jolly, Hershey, Tortuga, Velveeta, Too Big To Fail (TBTF), Panda Express, Bloomer, Cheese, Hypotenuse, White Noise, Runs, Spielberg, Wagyu, FroZone, Shiplap, Banks, Snatch (F3 Northwest HWY), Candyland, T.B., count, homer

Date: 2026-04-24
AO: Ground Zero
Q: Endo ,
PAX: Dr. Phil, Dumpster, Sparrow, Endo, Ankles, Toto, Panhandle, Mr Roboto, T-bone, Semi Pro, Brainfog, Crack, Stock boy, Buns, LeMond, Da Vinci, Cheap Shot, Beaker, Short Circuit, Shamwow FNGs: 1 Shamwow
COUNT: 20
WOR: Side straddle hops, goodballs, abe vagodas, runner stretch

The Thang: ran south at 9-10 min pace, turned left on Orchard Rd sidewalk to left on Flint Creek Rd, whereupon pax were cautioned to use small voices as we ran around the “private” frog pond – a pretty, little limestone trail with bridges. Reversed back to the start, with 5 minutes to kill.

Rucking pac did south out and back. Da Vinci did something …

Moleskine: mentioned i would share some homebrewed words of wisdom on the next few moleskin. To start off, i spoke about sports and how i think whether a team wins or loses, i will always appreciate when they play with class, meaning playing to their own skill level with persistence and not getting frustrated or fouling, etc. This translates to the business world in terms of how you act at work no matter whether you are performing well or not. As a Christian, I ask myself, how am i representing Christ at work no matter the circumstances?
(As i write this, I’m realizing it is more coherent when i write it, so maybe do that beforehand…)

(Put COT in thread so it doesn’t show publicly.)

Tags: Ground Zero, Dr. Phil, Dumpster, Sparrow, Endo, Ankles, Toto, Panhandle, Mr Roboto, T-bone, Semi Pro, Brainfog, Crack, Stock boy, Buns, LeMond, Da Vinci, Cheap Shot, Beaker, Short Circuit, Shamwow

Date: 2026-04-24
AO: Flat Earth
Q: White Noise ,
PAX: Jolly, Cheese, Samsonite, Spokes, Gummi Bear, Bloomer, White Noise, Candyland, Todd Hagemeier F3 Indianapolis Tulip, Spielberg, Wagyu, Oompa, Tortuga, Shiplap, Panda Express, Manhole, DQ, Swish, Velveeta FNGs: None
COUNT: 19
WOR: SSH – D&B

The Thang: 3 games of 9v8 total cheese domination (jolly had some epic plays too)

Moleskine: IYKYK

COT: IYKYK

(Put COT in thread so it doesn’t show publicly.)

Tags: Flat Earth, Jolly, Cheese, Samsonite, Spokes, Gummi Bear, Bloomer, White Noise, Candyland, Todd Hagemeier F3 Indianapolis Tulip, Spielberg, Wagyu, Oompa, Tortuga, Shiplap, Panda Express, Manhole, DQ, Swish, Velveeta

Date: 2026-04-23
AO: Mastodon
Q: Dumpster ,
PAX: Dumpster, Archive, Audible, Falsetto, Samsonite, Cheese, Tortuga, Mr Roboto, Chuck, Stock boy, Jailbreak FNGs: None
COUNT: 11
WOR:
Motivators (Slowtivators?) – in rhythm to Jolene

The Thang:

Stretching – Buy Dirt

Stay in Parking Lot
Jog in place and do a burpee when you hear “Little Bitty” in the song Little Bitty

Hamptons
Coupon Station Rotation in a circle with various coupon exercises labeled. Used Tabata timer – If You’re Gonna Play in Texas & Every Once in a While

Mosey to Cooties
Right Jane Fondas, Wall step ups with coupon, Left Jane Fondas (Tabata Timer) and repeat – The Idiot

Mosey to top of Hoffa
Partner Coupon Swings x20, run down half way and back up- Repeat – A Bar Song

Mosey to path at base of Hoffa
Partner does bear crawl with coupon pull a given distance to lamppost and back while other partner does LBC’s. Switch with partner – and repeat – Goodbye Earl

Moleskine:
A more Agnostic / Unitarian / universalist perspective – I shared this, something I read recently:

“For God so loved the world…”

That idea, that we are loved, that there is a path forward, and that life has meaning beyond just the here and now, isn’t unique to one faith. You can find echoes of it across many traditions:

– Islam: God is merciful, and those who live faithfully and do good will enter Paradise. – Judaism: God’s love is everlasting, and choosing His way leads to life. – Hinduism: Surrender to the divine brings freedom from sin and liberation. – Buddhism: There is a path that frees us from suffering and leads to peace. – Sikhism: By God’s grace, we are saved and united with Him.

Different paths, different language, but a familiar thread:

We are not alone, we are not without hope, and there is a way forward.
Maybe the goal isn’t to prove whose words are right, but to recognize the common invitation behind them.

Build doorways, not gates.

Tags: Mastodon, Dumpster, Archive, Audible, Falsetto, Samsonite, Cheese, Tortuga, Mr Roboto, Chuck, Stock boy, Jailbreak

Date: 2026-04-23
AO: Dark Room
Q: Framed ,
PAX: Jolly, Brainfog, Manhole, LeMond, Beaker, DQ, Lakers, Body Double, Banks, Framed, Flower Boy FNGs: None
COUNT: 11
WOR: SSHs, Lap around the lot, Abe Vigodas, Mountain Climbers

The Thang:
– Colt 45s
– Circuit 1 – Chest + Tricep Circuit: 1 PAX takes a lap around the flag to set the pace, while the rest of the PAX rotate through the following exercises: Elevated Merkins, Dips, Thrusters, Skull Crushers ground, Hand Release Merkins, Blockees, Chest Press, Overhead Press, Standing Skull Crushers – Scout Run
– Colt 45s
– Circuit 2 – Legs + Back (2 Sets): 1 PAX takes a lap around the flag to set the pace, while the rest of the PAX rotate through the following exercises: Bulgarian Split Squats, Goblet Squats, One-Arm Rows, Lunges, Pull Ups, Grave Diggers, Box Jumps/Step Ups, Bent Over Rows, Calf Raises – Mary

Moleskine:
Flash sale. Limited time, unlimited effort.
Life works the same way. As far as we know, we only get one shot. You don’t get unlimited chances to show up. You don’t get to circle back on moments that matter. There are no rain checks on your health, your leadership, your relationships. Make it count.

COT: Moment of silence + prayers

Tags: Dark Room, Jolly, Brainfog, Manhole, LeMond, Beaker, DQ, Lakers, Body Double, Banks, Framed, Flower Boy

Date: 2026-04-22
AO: Tar Pit
Q: Tortuga ,
PAX: Panhandle, Tortuga, The wet burrito, Bloomer, Da Vinci, DQ FNGs:
COUNT: 6
WOR: “When you are a man, sometimes you wear stretchy pants.” Abe Vigodas, motivators, stretching, batwings

The Thang:
“Beneath the clothes we find the man. And beneath the man we find his … Nucleus.” Keeping the coupon (nucleus) beneath us:
Nine min EMOM
Block sit squats, block merkins, block over burpees
Five reps each, increasing by one each minute to failure, then decreasing

“I am the keeper of my own destiny, and I will have my glory day in the sun.”
PAX’s choice: a mile in under nine min, or a nine min EMOM with BOMBS: burpees, overhead press, merkins, bbsu, squats. Starting with four reps each, increasing to seven then back down to three. Half picked each option.

“I don’t think I can lift you. You’re too fat.”
Lifting work, tricep extensions and curls.
Lunge to the goalpost and back.

“They don’t think I know a buttload of crap about the gospel, but I do.”
Gospel trivia. Wrong answers get 200 reps, correct get 100, both spittoon style. What gospel was written first? Groiners
Which gospels lack the birth of Jesus? Coupon swings
How many loaves and fishes fed the 4,000? Eagle power jump squats All were correctly answered.

Mary: flutter kicks to 50, varying the pace throughout. Stretching.

Moleskine: Look the Q in the eye during name-o-rama.
“My life is good. Really good!”. Give thanks for the good things in your life.

Tags: Tar Pit, Panhandle, Tortuga, The wet burrito, Bloomer, Da Vinci, DQ

Date: 2026-04-21
AO: Mastodon
Q: Lakers ,
PAX: Falsetto, Too Big To Fail (TBTF), Lakers, Stock boy, Mr Roboto, SAGA, Manhole, Samsonite, Da Vinci, LeMond, DQ FNGs: None
COUNT: 11
WOR:
SSH
Thai Fighters (this is a much funnier visual to me than Tie Fighters) Arm Stretch
Torso Stretch

There was already romance in the air as Mr Roboto and Da Vinci were making eyes at each other. Mosey to the grass at the base of Hoffa.

The Thang:
Three lines of cones are set up, each line 15 yards from the next. Pax paired up with those they feel the greatest affection for.

One exercise was completed TREEHOUSE STYLE. Treehouse Style count= pax one does 1 rep, pax two does 2 reps, pax one does 3 reps, until you get to 10 reps. Then pax one does 9 reps as you go back down to one. Each pax ends up doing 50 reps.

Exercises were all with coupon:
Curls
Overhead Press
Bent Over Rows
Sumo Squats
Flutter Kicks
Chest press
Skull Crushers

Between each exercise, we did shuttle runs to the three rows of cones. Runs consisted of: Run
Broad jump
Lunge walk
Bear crawl
Bernie Sanders
Karaoke (bonus points to Mr Roboto for maintaining eye contact with me) Run

Circle up for quick Mary:
Manhole Meatballs
Stock boy chose American Hammers
Samsonite chose Box Cutters

Moleskine:
The sad clowns in our life are yoyo-ing in the weight, lack deep friendships and try to go it alone. F3 is all about solving those problems!

COT: Nagging injuries, Nagging pax, Jobs, DQ FiL surgery upcoming.

Tags: Mastodon, Falsetto, Too Big To Fail (TBTF), Lakers, Stock boy, Mr Roboto, SAGA, Manhole, Samsonite, Da Vinci, LeMond, DQ

Date: 2026-04-21
AO: Dark Room
Q: Crack ,
PAX: Toto, Framed, Brainfog, Crack, Beaker
FNGs: None
COUNT: 5
WOR:
SSH IC
Abe Vigodas IC
Bat Wings IC
Scout Run short loop
The Thang:
All About the Benjamins: 25 reps each, lunge walk 25 steps between stations – Curls, Squats, Overhead Presses, Hand-Release Merkins Four rounds, 100 reps of each exercise and 400 lunges.

Mary:
BBSU
American Hammers
Crunchy Frog
Freddie Mercurys
Flutter Kicks
Box Cutters
Boat Canoe
LBCs

Moleskine:
Encourage one another. We talk about doing hard things, but how can we encourage others in our daily walk?

COT:
IYKYK

Tags: Dark Room, Toto, Framed, Brainfog, Crack, Beaker

Date: 2026-04-21
AO: Flat Earth
Q: Candyland ,
PAX: Wagyu, Banks, Hypotenuse, Candyland, Tortuga, Bloomer, Pine tar, Shiplap, Cheese, White Noise, Jolly, Panda Express, Homie, Oompa, DaCount FNGs: None
COUNT: 15
WOR: Side Straddle Hops x10, down and back stretching on your own

The Thang: 3 games of ultimate to 5, double catch needed to score final point

Moleskine: keep working on stuff. Even when it feels neverending

COT: requests unvoiced

Tags: Flat Earth, Wagyu, Banks, Hypotenuse, Candyland, Tortuga, Bloomer, Pine tar, Shiplap, Cheese, White Noise, Jolly, Panda Express, Homie, Oompa, DaCount