Date: 2026-04-13
AO: Ground Zero
Q: Manhole ,
PAX: Audible, Manhole, Stock boy, Flower Boy, Beaker, Cheese, Dr. Phil, Mr Roboto, Samsonite, Endo FNGs:
COUNT: 10
WOR: sure
The Thang: run/ruck
Moleskine: we are here walking each other home
COT: IYKYK
Tags: Ground Zero, Audible, Manhole, Stock boy, Flower Boy, Beaker, Cheese, Dr. Phil, Mr Roboto, Samsonite, Endo
Date: 2026-04-14
AO: Flat Earth
Q: Shiplap ,
PAX: Shiplap, Bloomer, Wagyu, Tortuga, Homie, Hypotenuse, Cheese, Gummi Bear, Jolly, Banks, Has Been, Panda Express, Da Count FNGs: None
COUNT: 13
WOR: SSH, down and back
The Thang: 5v6 ultimate
Moleskine: have compassion
COT: lift up Giggles and his son
Tags: Flat Earth, Shiplap, Bloomer, Wagyu, Tortuga, Homie, Hypotenuse, Cheese, Gummi Bear, Jolly, Banks, Has Been, Panda Express, Da Count
Date: 2026-04-14
AO: Dark Room
Q: Jayhawk ,
PAX: Manhole, Flower Boy, Beaker, Toto, Jayhawk, Lakers
FNGs: None
COUNT: 6
The Thang: S.A.N.D.B.A.G ~
S – Shouldered Squats
Hold the sandbag on one shoulder. Perform squats, then switch shoulders halfway. A – Alternating Lunges
Hold the sandbag in a front carry or on your back. Step forward into lunges, alternating legs. N – Neutral Grip Deadlifts
Grab the sandbag handles (or hug it) and perform controlled deadlifts. D – Drag (Bear Crawl Drag)
Get into a bear crawl position and drag the sandbag across the ground side-to-side. B – Bent-Over Rows
Hinge at the hips and row the sandbag toward your torso.
A – Around-the-Worlds
Circle the sandbag around your head or waist, switching directions halfway. G – Ground-to-Shoulder
Explosively lift the sandbag from the ground to one shoulder, alternating sides • 45 seconds per movement
• 3 rounds total
Moleskine: Love the Lord your God with all your heart, mind, soul, and strength. Love your neighbor as yourself. Remember you can’t do this without the Lord helping you love Him. Ask Him to help you love Him better, and He will answer you.
COT: jobs, injuries, family illness, sick kids, death, and long-term illness. PAX all have something that they are going through. Thankful to have a community that listens to our struggles and cares.
Tags: Dark Room, Manhole, Flower Boy, Beaker, Toto, Jayhawk, Lakers
Date: 2026-04-08
AO: Tar Pit
Q: Homie ,
PAX: Homie, Panhandle, Sparrow, Tortuga
FNGs: None
COUNT: 4
WOR: SSH, OH claps, seal claps, Moroccan night clubs, and a new one I can’t remember
The Thang:
Rounds of splittoon of an exercise followed by 70m down and back of second exercise: Goblet squat (100) – OH carry
Coupon tricep dips (100) – Lunges
Curls (200) – bear crawl
Box/coupon sit squat (100) — OH carry
Coupon rows (200) – lunges
Two lengths of murder bunnies for fun
Finished with a few rounds of Mary
Moleskine: fake it until you make it!
Tags: Tar Pit, Homie, Panhandle, Sparrow, Tortuga
Date: 2026-04-11
AO: Mastodon
Q: Endo ,
PAX: Bloomer, Stock boy, Too Big To Fail (TBTF), Treebeard, Cheap Shot, Mr Roboto, Samsonite, Falsetto, Endo FNGs: None
COUNT: 9
WOR: SSH, goofballs, mtn goats, arm circles various ways, xc skiers
The Thang:
Round 1 – Grand Circus parade (exicon conveyor belt)
2 lines in the parking lot with 5 stations each
1st line merkins – bent rows – merkins – goblet squat – merkins 2nd line BBSU – curls – BBSU – thrusters – BBSU
Pax bear crawl between stations until end of the parade the jog back around to front of the parade
Parade music was mainly the Monty Python Flying Circus theme song (liberty bell march)
Round 2 – Side Show Spectaculars
5 stations in a circle
Tower of Power
Acrobats (exicon cheerleaders with side shuffle)
The Human Gerbil (exicon lemur jumps)
Strong man Thrusters (hold above head for a few seconds showing off) The Amazing Folding Man (exicon Xs and Os ab exercise)
Circus music from the Meeple Circus board game website
Round 3 – the Death Defying Merkin Pyramid (exicon cheerleader merkins)
3 pax plank on the bottom and 2 pax do 10 abyss merkins on top with feet up on picnic table (how many off label uses do we have for these tables?) Yes, we captured this on film if i can figure out how to attach it. Music was “Nuts”
Round 4 – main ring
Custom frisbee baseball diamond
Home plate – do 10 burpees and call out rotate when done
1st base – AMRAP squats
2nd base – AMRAP merkins
3rd base – AMRAP LBCs
Everyone group did two times around the diamond
Played some calliope music (Barnum and Baileys favorite)
Skipped High Flying and Animals for time
High flying was going to be some stuff on the pull up bars and i considered a follow the leader on the playground but my inspection beforehand kind of ruled that out especially since everything was coated in ice.
Animals would have involved bear crawl, crab walk, alligator merkins and jungle boys
Round 5 – Fireworks to the music of Stars and stripes forever. Fun fact (copied from a youtube comment), if anything ever went incredibly horribly wrong in a circus, they played this to notify the emergency crew rather than announcing it and causing a general panic. And so it becomes an appropriate way to end an F3 circus themed workout.
Fireworks is star jumps at the top of hoffa. Collect the fireworks at the base with wojo squats then sprint to the top and do star jumps. 1:5, then 2:4 etc until 5:1.
Moleskine: House on sand vs house on rock. Find the rocks in life to build your house upon.
COT: iykyk (wow, even endo is learning the acronyms)
Tags: Mastodon, Bloomer, Stock boy, Too Big To Fail (TBTF), Treebeard, Cheap Shot, Mr Roboto, Samsonite, Falsetto, Endo
Date: 2026-04-11
AO: Flat Earth
Q: Spielberg ,
PAX: Hypotenuse, White Noise, T.B., Panda Express, Shiplap, Spielberg, DQ, FroZone, Wagyu, Has Been, Cheese, Crack, Bloomer, Gummi Bear, Tortuga, Archive, Jolly, DaCount FNGs: None
COUNT: 18
WOR:
The Thang: 1v1 Defending
Moleskine: Take Responsibility
COT: IYKYK
Tags: Flat Earth, Hypotenuse, White Noise, T.B., Panda Express, Shiplap, Spielberg, DQ, FroZone, Wagyu, Has Been, Cheese, Crack, Bloomer, Gummi Bear, Tortuga, Archive, Jolly, DaCount
Date: 2026-04-10
AO: Ground Zero
Q: Crack ,
PAX: Stock boy, Crack, T-bone, Mr Roboto, Cheap Shot, Mr. Bean, Beaker, Brainfog, Toto, LeMond, Endo, Panhandle FNGs: None
COUNT: 12
WOR:
SSH IC, Tappy Taps IC, Abe Vigodas IC, Stretch OYO while we waited for Beaker to walk over.
The Thang:
Ran/rucked north.
Moleskine:
Have patience. Too often I’ve found myself impatient with people around me. Everyone is dealing with life at a different pace.
COT:
IYKYK
Tags: Ground Zero, Stock boy, Crack, T-bone, Mr Roboto, Cheap Shot, Mr. Bean, Beaker, Brainfog, Toto, LeMond, Endo, Panhandle
Date: 2026-04-09
AO: Dark Room
Q: Manhole ,
PAX: Lakers, Flower Boy, Tortuga, Crack, Brainfog, Beaker, Toto, LeMond, Manhole, Framed FNGs:
COUNT: 10
WOR: sure did
The Thang: 5 corner track, 10x blockies, rifle carry to next corner, 20x curls, 20x skull crusher, mosey to next corner, 30x merkins, mosey to next corner, 40x lunges, mosey to next corner, 50 flutter kicks 2 is 1. Mosey 1 and 1/4 lap to coupon…repeat
Moleskine: We are all here just walking each other home
COT: ITKYK
Tags: Dark Room, Lakers, Flower Boy, Tortuga, Crack, Brainfog, Beaker, Toto, LeMond, Manhole, Framed
Date: 2026-04-10
AO: Flat Earth
Q: Spielberg ,
PAX: Wagyu, Too Big To Fail (TBTF), White Noise, Tortuga, Spielberg, Cheese, Gummi Bear, DQ, Banks, Hershey, Manhole, Oompa, Hypotenuse, DaCount, Frozone FNGs: None
COUNT: 15
WOR:
The Thang: Some cutting drills and a game
Moleskine: Be available
COT: Big Blue’s MRI
Tags: Flat Earth, Wagyu, Too Big To Fail (TBTF), White Noise, Tortuga, Spielberg, Cheese, Gummi Bear, DQ, Banks, Hershey, Manhole, Oompa, Hypotenuse, DaCount, Frozone
Date: 2026-04-09
AO: Mastodon
Q: Stock boy ,
PAX: Audible, Samsonite, Falsetto, Chuck, Stock boy, Jailbreak, Da Vinci, Archive, Big Mac FNGs: None
COUNT: 9
WOR:
Motivators, Abe Vigodas, monkey humpers, arm circles
The Thang:
Centipede: we lined up our coupons end to end, and pax did reps of an exercise after which they earned the right to move the last coupon in front of the first coupon, touching on the end.
We did three rounds:
1. 15 merkins earned a murder bunny up Hoffa.
2. 20 squats earned a rifle carry down Hoffa.
3. 5 BBSUs earned a murder bunny up Hoffa.
Moleskine:
Purposefully delay gratification so rewards mean more.
COT:
Big Mac’s aunt and uncle health, Archive’s friends’ babies’ health, Cookies’ M’s health.
Tags: Mastodon, Audible, Samsonite, Falsetto, Chuck, Stock boy, Jailbreak, Da Vinci, Archive, Big Mac
F3 Wheaton 