Date: 2026-08-27
AO: Dark Room
Q: Manhole ,
PAX: Brainfog, LeMond, What, Manhole, Framed, Toto
FNGs:
COUNT: 6
Conditions: couldn’t ask for better
WOR: yup
The Thang: Beatdown
Moleskine: Just keep grinding
Tags: Dark Room, Brainfog, LeMond, What, Manhole, Framed, Toto
Date: 2026-08-26
AO: Tar Pit
Q: Too Big To Fail (TBTF) ,
PAX: Da Vinci, Panhandle, T-bone, Big Mac, Tortuga, The wet burrito, Too Big To Fail (TBTF), Jolly, Stock boy, Samsonite, Spit Valve, SAGA FNGs: None
COUNT: 12
Conditions:
beautiful
WOR:
SSH IC
CH Squats
CH Merkins
Abe Vegodas
Michael Phelps IC
The Thang:
utilized the track, PAX carried their coupons around the perimeter of the track stopping at each of the 4 corners for the following exercises: – Corner 1 – Presses
– Corner 2 – Bent Over Rows
– Corner 3 – Curls
– Corner 4 – Squats
*on the turns rifle carry the coupon, on the straights carry any way of your choosing
*Set Coupon Down/Recovery Mosey (end of bleachers and back), start next lap, 4 laps total (for the mile)
Lap 1 = 40 reps per corner of each movement
Lap 2 = 30 reps per corner of each movement
Lap 3 = 20 reps per corner of each movement
Lap 4 = 10 corners per corner of each movement
6MOM – Ring Of Fire
Moleskine:
Reflected on my 15th wedding anniversary and shout out to the strong relationships and long marriages amongst the PAX.
Tags: Tar Pit, Da Vinci, Panhandle, T-bone, Big Mac, Tortuga, The wet burrito, Too Big To Fail (TBTF), Jolly, Stock boy, Samsonite, Spit Valve, SAGA
Date: 2026-08-27
AO: Mastodon
Q: Tortuga ,
PAX: Tortuga, Bostaff, Audible, Sparrow, Stock boy, Endo, Mr Roboto FNGs:
COUNT: 7
Conditions: perfect
WOR: ssh, copperhead merkins, Michael Phelps, good morning
The Thang: 2 min each of merkins and bbsu, two mile run (which ended up being 1.87 miles)
Results: merkins, bbsu, 2 mile, age, score
Mr. Roboto 50, 53, 17.15, 38, 221
Bostaff 40, 42, 19.45, 18, 105
Endo 54, 80, 12.00, 48, 294
Audible 45, 36, 21.09, 43, 181
Tortuga 85, 70, 14.37, 56, 300
Stock Boy 105, 91, 14.35, 49, 298
Sparrow 45, 67, DNF, 43, ***
The Wet Burrito 0, 0, DNF
Times are adjusted to match a two mile run. May not be perfect.
Moleskine: Love me when I deserve it the least, because that’s when I need it the most.
Tags: Mastodon, Tortuga, Bostaff, Audible, Sparrow, Stock boy, Endo, Mr Roboto
Date: 2026-08-26
AO: Ground Zero
Q: Audible ,
PAX: Runs, Audible, Pool Boy, Crack, Mr. Bean, Mr Roboto
FNGs: None
COUNT: 6
Conditions:
Humid with mild temps
WOR:
SSH
Stretch OYO
The Thang:
Run/Ruck
Moleskine:
If you don’t like the results, you’re getting, change your system.
Tags: Ground Zero, Runs, Audible, Pool Boy, Crack, Mr. Bean, Mr Roboto
Date: 2026-08-25
AO: Dark Room
Q: Flower Boy ,
PAX: Body Double, Toto, Crack, Framed, Manhole, Flower Boy, perculator FNGs: None
COUNT: 7
What do you get when you cross an unreasonable number of Monkey Humpers with obnoxious meme music?
Conditions:
A beautiful, cool morning. Exercises were performed to the beat of viral meme songs.
WOR:
Two minutes of side straddle hops: Nyan Cat!
The Thang:
Three minutes of Monkey Humpers: Dragostea din tei (Numa Numa) (Squat until exhaustion, then switch to Calf Raises.)
Elevens: Bonnie Blairs and Jump Squats
Four minutes of Monkey Humpers: Blue (Da Ba Dee)
(Squat until exhaustion, then switch to Freddie Mercurys.)
Scout Run around the short loop: Tunak Tunak Tun
Two minutes of Monkey Humpers: HEYYEYAAEYAAAEYAEYAA
(Squat until exhaustion, then switch to Freddie Mercurys.)
Partner Hamstring Curls: Never Gonna Give You Up
Scrooge McDuck (100 Calf Raises)
Freddie Mercurys x20
Moleskine: Modify as Necessary
Today you were asked to do difficult (and perhaps unreasonable) things. When it was no longer feasible to continue, you modified as necessary. The same is true in our lives—we often face difficult, painful, and frustrating circumstances.
The serenity prayers states, “God, grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference.”
There will be times when raging against our circumstances will only make matters worse—in those cases, radical acceptance of our situation is necessary to maintain our serenity. Other times will present additional challenges that we don’t need to deal with—we can courageously modify as necessary. Wisdom is knowing how to discern which situation is which.
Tags: Dark Room, Body Double, Toto, Crack, Framed, Manhole, Flower Boy, perculator
Date: 2026-08-24
AO: Ground Zero
Q: Flower Boy ,
PAX: Cheese, Endo, Tenderfoot, Mr Roboto, Flower Boy, Samsonite, Ankles, Mr. Bean FNGs: None
COUNT: 8
Conditions: A beautiful, cool morning.
WOR: Yep!
The Thang: Ran or rucked north.
Moleskine: Addiction thrives in darkness. We can’t kick bad habits alone. We all need vulnerable friendship with other men—a safe space to share what we’re struggling with.
Tags: Ground Zero, Cheese, Endo, Tenderfoot, Mr Roboto, Flower Boy, Samsonite, Ankles, Mr. Bean
Date: 2026-08-25
AO: Flat Earth
Q: Hypotenuse ,
PAX: Dewey, Hypotenuse, Cheese, MaiTai, Gummi Bear, D’Count, BigBlue, Lib, Big Mac, Tortuga, Y2K, Knuckleball, Jolly, DQ, Bolt FNGs: None
COUNT: 15
Conditions: Cool
WOR: 15x SSH, DnB
The Thang: 8×7, 3 games
Moleskine: Have fun
Tags: Flat Earth, Dewey, Hypotenuse, Cheese, MaiTai, Gummi Bear, D’Count, BigBlue, Lib, Big Mac, Tortuga, Y2K, Knuckleball, Jolly, DQ, Bolt
Date: 2026-08-25
AO: Mastodon
Q: Endo ,
PAX: Stock boy, Endo, Tenderfoot, Mr Roboto, Dumpster, The wet burrito, LeMond, Ankles, Bostaff, Falsetto FNGs: None
COUNT: 10
Conditions: runny, IYKYK
WOR: Q showed up 2 minutes late due to “the weather”. Started with motivators. Springsteen was unable to sing us “This Land is Your Land” due to ongoing contract dispute.
The Thang: Mosey to Washington DC, the Smithsonian complex of museums, to be exact (aka cooties). Pax visited each of 9 museums, with some related music in the background.
Mosey to NYC for a visit to Yankee Stadium. Round the bases – 1st lap 5 burpees at each base, 2nd lap 10 merkins, 3rd lap 15 squats.
Mosey to Buena Vista, Colorado (the SHOP). Dora of 100 mtn climbers, 200 wing nuts, then 100 step ups. Partner ran to the steep area by the slide and up and back. Scaled back from 300 step ups for time.
Mosey to San Francisco – manrise up “Russian Hill”, then ring of fire merkins to 100, then run down Lombard St (zigzag to cones). Flutter kicks IC at the bottom and repeat but with BBSU. Q noted he should have done two BBSU circles as a race.
Mosey across the Golden Gate Bridge to Hawaii for some “beach” exercises. Side plank leg raises both sides, and time was up.
Moleskine: I’ve really benefited from F3 moleskins talking about married life and encouraging us to pursue our spouses. Hope to improve in that area. Aye?
Tags: Mastodon, Stock boy, Endo, Tenderfoot, Mr Roboto, Dumpster, The wet burrito, LeMond, Ankles, Bostaff, Falsetto
Date: 2026-08-22
AO: Mastodon
Q: Treebeard ,
PAX: Stock boy, Too Big To Fail (TBTF), Toto, Cheap Shot, Mr Roboto, Dumpster, Samsonite, Bloomer, Treebeard, The wet burrito, Doogie FNGs: 1 Doogie
COUNT: 11
Conditions: Mid 70’s.
WOR: Side Straddle Hops, Abe Vigoda, Tap Taps, Hip Openers, Calf Stretches, and 10 Blockies to celebrate 10 years of war at Troy.
The Thang: A Two Part Excursion
Part I: An Introduction to Homeric Terms — short mosey between different stations (3 sets of 10). – Nostos: Homecoming (Jump Squats)
– Polytropos: Many Twists & Turns (American Hammers)
– Kleos: Undying Fame (Merkins)
Part II: The Rowing Journey — split into partners; one partner had sandbag carry (i.e. supplies of the ship) while other performed farmer carry (oars of the ship). We stopped at many exciting sites as we sailed home from Troy:
– Station 1: Meeting the Cicones at the Playground — “bar fighters” because we drank 2 much and needed to fight the locals.
– Station 2: Lotus Eaters at Cabin Next to Parking Lot — an original F3 move from Treebeard (it’s a variation on asian squats but you use your hands to imitate smoking a joint; joint here is not real but imitating the effects of lotus flower)
– Station 3: Meeting the Cyclops by the Pickleball Court — performed deadbugs to honor that we hid underneath sheep in order to escape the cave. Unfortunately, our dear Odysseus (Treebeard) got feisty and taunted the Cyclops; thus, resulting in some burpees as punishment.
– Station 4: Meeting god of the winds on Incest Island — traveling to the dock, we had a brief respite as Aeolus welcomed us. But then the crew opened the bag of winds and hope of home was crushed.
– Station 5: Traveling to Circe’s Island — more farmer carrying and sandbag carrying until we reached the shop. We dropped the oars and had to then ascend the heights of hoffa. We devoured some food from Circe’s by doing another modified asian squat. Ran down the hill and we had to a bear crawl back to the shop since we had all turned into animals. Luckily, Odysseus tamed Circe and the men were returned to normal.
– Station 6: Circe’s island was a party and to celebrate almost 3 years of chilling, we went to the bars to hang for 3 minutes. The gods intervened though as our forearms were already destroyed by the farmer carry and we stayed for a mere minute.
We then picked up the supplies and oars, and made back for the starting point. With forearms beat, the PAX stopped this madness. Part II of the Odyssey themed workouts will pick-up with the Underworld.
Moleskine: Homer offers a tension between fame (kleos) and home (nostos). One of the great messages of Homer is Achilles in the underworld that basically says Home is the better path. In short, the moleskin was the following: CHOOSE HOME.
Tags: Mastodon, Stock boy, Too Big To Fail (TBTF), Toto, Cheap Shot, Mr Roboto, Dumpster, Samsonite, Bloomer, Treebeard, The wet burrito, Doogie
Date: 2026-08-24
AO: North Beach
Q: Too Big To Fail (TBTF) ,
PAX: Stock boy, Brainfog, Too Big To Fail (TBTF), Lakers, Crack, Dumpster FNGs: None
COUNT: 6
Conditions:
beautiful
WOR:
SSH, Abe Vagodas, CH Squats, Good Mornings, Michael Phelps
The Thang:
Partner exercises – 4 parts
Part 1 – one PAX throws the sandbag as many times as he can (working across a very long field), the other PAX does 3 burpees at the starting line and catches up to partner who them moseys back to the starting line to do 3 burpees while the other PAX continues throwing the sandbag
Part 2 – one PAX completes 15-20 lunges (moving) while the other PAX bear crawls alongside of him, alternate back and forth until we cross the giant field again (this gets us back to ur original starting point)
Part 3 – repeat part 1 because we as a PAX crushed it the first time
Part 4 – one PAX started lunge walking while the other put the sandbag on his shoulders and moseyed to the next soccer goal (there were several soccer goals between the starting and ending points of our path on the field) and back to his partner, we did this all the way back to the original starting point.
Moleskine:
Moleskine shout out to a previous moleskin that resonated with me (value of having systems in place to support our progression/goals) and how I believe these systems then support us to choose the hard option (the option that offers growth).
Tags: North Beach, Stock boy, Brainfog, Too Big To Fail (TBTF), Lakers, Crack, Dumpster
F3 Wheaton 