Author: backblasts

Date: 2026-06-05
AO: Ground Zero
Q: Brainfog ,
PAX: Cheap Shot, Panhandle, Brainfog, Stock boy, T-bone, Mr Roboto, Crack, Dr. Phil, Toto, Noodles, LeMond, John VanderVennet now ‘Flip-Flop’ 🎉 FNGs: 1 John VanderVennet now ‘Flip-Flop’ 🎉
COUNT: 12
Conditions: 70 and sunny 😎

WOR: SSH, Abe Vigoda, free stretch

The Thang: runners north, ruckers west

Moleskine: Keep showing up for the ones you care about

Tags: Ground Zero, Cheap Shot, Panhandle, Brainfog, Stock boy, T-bone, Mr Roboto, Crack, Dr. Phil, Toto, Noodles, LeMond, John VanderVennet now ‘Flip-Flop’ 🎉

Date: 2026-06-03
AO: Ground Zero
Q: Audible ,
PAX: Mr. Bean, Samsonite, Cheap Shot, Stock boy, Audible
FNGs: None
COUNT: 5
Conditions:
Clear and calm.

WOR:
Stretch OYO

The Thang:
Ruck east, then ruck west

Moleskine:
Be a person of integrity.

Tags: Ground Zero, Mr. Bean, Samsonite, Cheap Shot, Stock boy, Audible

Date: 2026-06-03
AO: Tar Pit
Q: Flower Boy ,
PAX: DQ, Da Vinci, SAGA, Sparrow, Falsetto, Panhandle, Flower Boy, Too Big To Fail (TBTF) FNGs: None
COUNT: 8
Conditions:
A beautiful sunrise, with herons and a bald eagle overhead.

WOR:
Side straddle hops
Seal claps
Overhead claps
Moroccan Night Clubs
Goofballs
Picking Daisies

The Thang:
To commemorate Flower Boy’s first trip around the sun, we traveled around the lake. Each two benches represented one month. After every six benches, we ran a lap around the lake to mark the four seasons.

Odd benches: 30 coupon swings

Even benches: One-arm rows, starting with 5 reps each arm, and increasing reps by 5 every new bench.

By repeating this all around the lake, we were scheduled to do 365 coupon swings, in honor of one year at F3! But we ran out of time around the six month mark.

Moleskine:
F3 helps us get stronger one small beatdown at a time—the consistent habits of showing up each week compound over time. Apply this principle to other areas of your life where you need to grow—set small consistent practices in motion and watch the results grow over time!

Tags: Tar Pit, DQ, Da Vinci, SAGA, Sparrow, Falsetto, Panhandle, Flower Boy, Too Big To Fail (TBTF)

Date: 2026-06-02
AO: Flat Earth
Q: Hypotenuse ,
PAX: Cheese, Jolly, Gummi Bear, White Noise, Swish, Panda Express, Snatch (F3 Northwest HWY), Lib, Tortuga, Hypotenuse, Wagyu, Candyland, Oompa, Spokes, Krampus, BigBlue, DaCount, Squeaks, HeadTop FNGs: None
COUNT: 19
Conditions: Pleasant?

WOR: 15xSSh, Down and Back

The Thang: Crowded Ultimate

Moleskine: Check in on each other

Tags: Flat Earth, Cheese, Jolly, Gummi Bear, White Noise, Swish, Panda Express, Snatch (F3 Northwest HWY), Lib, Tortuga, Hypotenuse, Wagyu, Candyland, Oompa, Spokes, Krampus, BigBlue, DaCount, Squeaks, HeadTop

Date: 2026-06-02
AO: Mastodon
Q: Audible ,
PAX: Ankles, LeMond, Big Mac, Samsonite, DQ, Audible, Beaker, Dumpster, Stock boy, Falsetto, Too Big To Fail (TBTF) FNGs: None
COUNT: 11
Conditions: Cool temp with clear skies

WOR:
Abe Vigoda’s
Cobra into Downward Dog
Low Lunge
SSH
Imperial Walkers
Arm Circles
Slow Squats

The Thang:

“Rhythm Section” (15-ish Minutes)

(Take a lap around cooties after each round)
Goblet Squats x 24
Skull Crushers x 12
Coupon Single Calf Raises x 12 each leg
Curls x 12 each arm

“Lead Guitar” (15-ish Minutes)
(take a lap around cooties after each round)
Coupon Row x 12 each arm (bent-row)
Forward Lunges x 6 each leg
Reverse Lunges x 6 each leg
Merkins x 12
Coupon Press x 24
Calf Raises x 12

Moleskine:
“The best time to plant a tree was 20 years ago. The second-best time is today.”

You cannot change yesterday, but you can change today. What’s one thing you’ve been putting off that deserves your attention before the end of the day? Try and check that thing off.

Tags: Mastodon, Ankles, LeMond, Big Mac, Samsonite, DQ, Audible, Beaker, Dumpster, Stock boy, Falsetto, Too Big To Fail (TBTF)

Date: 2026-06-02
AO: Dark Room
Q: Lakers ,
PAX: Lakers, Noodles, Toto, Brainfog, Flower Boy
FNGs: None
COUNT: 5
Conditions: Could not have been more perfect. 54 degrees, 68% humidity, wind NE at 3mph

WOR: Various static stretches

The Thang: APFT 300
BBSUs – 2 minutes
Brainfog 77
Toto 64
Flower Boy 62
Lakers 45
Noodles 32

Merkins – 2 minutes
Brainfog 42
Toto 35
Noodles 34
Flower Boy 21
Lakers 18

2 Mile Run
Flower Boy 15:29
Brainfog 15:51
Toto 18:22
Noodles 20:27
Lakers 20:40

Final Scores, age factored in. (300 is a perfect score)
Brainfog 242
Toto 221
Flower Boy 209
Noodles 168
Lakers 163

Moleskine: Set goals for yourself by tracking where you’ve been! One of the great things I love about F3 is that it’s “You against YOU.” Try and get a little better each day!

Tags: Dark Room, Lakers, Noodles, Toto, Brainfog, Flower Boy

Date: 2026-06-01
AO: Tar Pit
Q: Big Mac ,
PAX: Big Mac, T.B., Jolly, SAGA, Tortuga, T-bone, Chuck, Too Big To Fail (TBTF) FNGs: None
COUNT: 8
Conditions: Great morning, but something strange was in the air.

WOR:7x motivators
10 overhead claps
10 arm circles
10 back arm circles
Good mornings OYO

The Thang: The strange thing was a UFO, it’s got us in its tractor beam. Resistance is futile but we’ll try anyway. EMOM 4 BBSU, 4 Merkins, 4 Squats Increase by 2 each round. When you fail, the tractor beam pulls you up, step into the ring.

Once captured and with our endurance calibrated, they test our intellect. One person offers an exercise, (Burpee, lunges x2, Merkins x3, BBSUx4) next adds it on. We redo from the beginning. Rotate calling it out. If you mess up, you’re out. Turns out T-Bone is the smartest.

They decide we’re sufficiently intelligent and enduring to serve as pets. All but SAGA decide this is undesirable.
Escape plan, the aliens leave for precisely 3 minutes. We can use as much time as desired crafting explosives, but then we must get to the core and try to destroy it before time is up.
To craft an explosive you must complete 5 thrusters, 5 burpees and 5 coupon swings
If we fail to destroy the core, the aliens are sure to punish us in some annoying manner before destroying us all… We failed.

Moleskine: Mrs. Twit in Roald Dahl’s book starts off relatively attractive but becomes deformed and twisted through years of malicious living. What are you becoming slowly, over time?

Ended in COT

Tags: Tar Pit, Big Mac, T.B., Jolly, SAGA, Tortuga, T-bone, Chuck, Too Big To Fail (TBTF)

Date: 2026-06-01
AO: Downrange
Q: Jayhawk ,
PAX: Dumpster, Noodles, Brainfog, DQ, Lakers, Stock boy, Jayhawk, Manhole FNGs: None
COUNT: 9
Conditions: Moist

The Thang: 10 burpee warmup

Scenario 1: Flood at the bridge! Estimated 7 minutes remain at the last remaining viable bridge between our community and the neighboring community. Sandbags must be relocated and a damn established in order to make the last remaining bridge safe for survivors. Platoon ruck with 10 total sandbags and 9 men.

Scenario 2: Secondary Bridge Repair. 7 minutes to secure and establish a secondary passage for remaining travelers.

Scenario 3: Man Down! With the bridges now secured food rations must be transported to secure location back at base. One man was hit by aerial fire. All food (sandbags) and men must be transported to base for medical treatment and food aid.

Scenario 4: Medical Supply Reconnaissance. With all vehicle transport unavailable medical supplies were air dropped near base. Teams must gather medical supplies (tennis balls) by dragging their sandbags (down the soccer field) to retrieve medical supplies and return to base until all medical supplies have been recovered.

Scenario 5: Rival Forces Challenge.
3 minutes head to head with rival community in a Sandbag Burpee off. Each team member must complete 5 sandbag burpees (think blockees, but with a sandbag) rotating through their team members until time is up.

Moleskine: Train with purpose. As men, preparedness means ready and able to serve when called upon. Through floods, natural disasters, famine, or zombie apocalypse training with purpose serves to establish our preparedness to be ready to meet whatever needs arise in our communities.

Prayers for Lakers after his second interview. Also, DQ’s poor sandbag took a blow from his face and nose. Hopefully, the sandbag will recover…

Tags: Downrange, Dumpster, Noodles, Brainfog, DQ, Lakers, Stock boy, Jayhawk, Manhole

Date: 2026-06-01
AO: Ground Zero
Q: Mr Roboto ,
PAX: Samsonite, Mr. Bean, Beaker, Cheese, Mr Roboto, Flower Boy, Archive FNGs:
COUNT: 7
Conditions:
Cloudy, having just rained in the early morning, not quite 60°.

WOR:
SSHs x10
Imperial Walkers x10
Tappy Taps x10
Runner’s Stretch

The Thang:
3 Runners went north— Beaker, Flower Boy, and Cheese with his dog.
The ruckers headed east and made it to the Chase Street tunnel before heading back. Archive left a bit early for work, and the remaining 3 of us headed over the bridge to get our last few steps in.

Moleskine:
Perspective helps me not get angry. It helps me appreciate what I normally don’t. When my son couldn’t find his hat for his baseball game, the fact that he wasn’t in the ER like my other son the day before—he’s okay now—helped me appreciate his good health and to chill out. When I went to Home Depot, and they let me exchange the crappy stain for new stain without a receipt, I appreciated that the trip went as well as it could have (despite my not wanting to have to take it in the first place). Have some perspective today.

Tags: Ground Zero, Samsonite, Mr. Bean, Beaker, Cheese, Mr Roboto, Flower Boy, Archive

Date: 2026-05-30
AO: Mastodon
Q: Dumpster ,
PAX: The wet burrito, Stock boy, Bloomer, Falsetto, Dumpster, Ankles, Samsonite, Too Big To Fail (TBTF), Baton, Maestro FNGs: None
COUNT: 10
WOR (Winter Symphony)
Single straddle hops- Right
Single straddle hops – Left
Side Straddle Hops
Imperial Skippers
Arm Circles

Stretching (Down Under Remix)
Touch toes/ Touch Sky
Side to side leg stretch with Coupons
Front Calf Stretch with Coupons
ABack Calf stretch with Coupons
Butterflys

The Thang:
Scout run parking lot loop with Kettle Ball

(Line up by age & pair up- opposite ages)

Two man 2 coupon carry around the circle and then they weigh their coupons – while everyone else does coupon exercises, rotating pairs doing the lap. Coupon Squats
Coupon Arm Rows
Coupon Curls
Coupon Swings
Coupon Step Ups

(Move to Hamptons)
Leap frog with Partners -to tree and back.
Backward partner 1 coupon carry to tree and back.
Broad jump to tree and back
Bear crawl to tree and

(Move to PoopHouse)
Wall sit with coupon
Calf Raises with coupon

(Move to Hoffa)
1. Rifle carry manrise
2. Murder Bunny up, Carry coupon down
3. Back carry coupon up, RedRum down
4. Partner coupon carry 2 coupons up and down

(Move to Looties)
20 X & Os
20 skull crushers
Run the loop
– Repeat until end- Recover Recover

Moleskine:
My wife and I started going to marriage counseling about a month ago. We talk about various things. In some ways we are different people than when we both got married in 2011. Me leaving the Christian faith and becoming more agnostic. She’s less idealistic, changed views on education, is more introverted. I still have many of the same values I had, just not necessarily the same faith in specific religious things. Our therapist asked us to talk about and find values that we still share: Shared Values
– Kindness
– Hospitality
– Curiosity vs Judgement
– Inclusive Attitude
– Forgiving
– Care for the marginalized
– Hard working
– Critical Thinking
– Generosity
– Using money/ resources wisely
– Kids should know our love
– Kids should be encouraged towards independence

Tags: Mastodon, The wet burrito, Stock boy, Bloomer, Falsetto, Dumpster, Ankles, Samsonite, Too Big To Fail (TBTF), Baton, Maestro