Date: 2025-12-30
AO: ao_dark_room
Q: Manhole ,
PAX: Lakers, Toto, Beaker, Framed, Brainfog, Manhole
FNGs:
COUNT: 6
WOR: yep
The Thang: SAGA Special, +1 burpee each light post, small loop, mosey, looties for 2 rounds of exercises
Moleskine: truly enjoy the time with loved ones this time of the year
COT: IYKYK
Tags: ao_dark_room, Lakers, Toto, Beaker, Framed, Brainfog, Manhole
Date: 2025-12-29
AO: ao_tar_pit
Q: DQ ,
PAX: T.B., Katniss, Mr Roboto, Panhandle, T-bone, Lakers, Manhole, Too Big To Fail (TBTF) FNGs: None
COUNT: 9
WOR:
– SSH
– Goofballs
– Arm circles
– Abe Vigodas
– Good mornings
We enjoyed some metal covers of Christmas songs while we worked out in 16° weather with 20mph winds making it feel like -1°. Metal :the_horns:
Thang 1: 11s on the hill
• Bottom: Bonnie Blairs (2 is 1)
• Top: hand release merkins
• When finished: plank at top
Thang 2: Relays
2 teams. Start at the top of the spa.
• 1 person runs the hamster wheel. Rest of the team accumulates reps of an exercise
• When runner completes hamster wheel, next runner goes when they’ve been passed the baton by previous runner
• 1 rep = 1 pt. relay win = 15pt. Most points when first team finishes relay wins.
We completed two rounds. Exercises were:
• no cheat merkins
• no cheat jump squats
Thang 3: DQs Physical Therapy
• marches
• clam shells
• canoe flappers
• bird dogs
• dead bugs
• toe tap planks
Moleskine
Deuteronomy 31:8
“It is the Lord who goes before you. He will be with you; he will not leave you or forsake you. Do not fear or be dismayed”
As we go into a new year, and as you face new challenges or are even carrying challenges over from this year, know that • The Lord goes before you. Trust him with his plan for you. • He is with you. You are not alone in your struggles and challenges.
• He will not leave you or forsake you. He loves you so much he gave his son to die for you. He will not give up on you.
COT:
– Lakers job search
– Mr Roboto travels this week
Tags: ao_tar_pit, T.B., Katniss, Mr Roboto, Panhandle, T-bone, Lakers, Manhole, Too Big To Fail (TBTF)
Date: 2025-12-29
AO: ao_ground_zero
Q: Cottontail ,
PAX: Pool Boy, Cheap Shot, Stock boy
FNGs: None
COUNT: 4
WOR: no WOR, straight to running/rucking
The Thang: 2 rucked and 2 ran to the garage then back
Moleskine: we make time for what is important for us, but is all we are making time for a priority? Evaluate what you are making time for, maybe a little adjustment is due.
COT: job for Cheap Shot, thankful for life.
Tags: ao_ground_zero, Pool Boy, Cheap Shot, Stock boy
Date: 2025-12-27
AO: ao_mastodon
Q: Mr Roboto ,
PAX: Stock boy, Cheap Shot, Short Circuit, Too Big To Fail (TBTF), The wet burrito, Bloomer, Falsetto, Treebeard FNGs:
COUNT: 9
WOR:
SSHs x10
Imperial Walkers x15
Goofballs x10
Mountain Climbers x10
Abe Vigodas x10
Michael Phelps OYO
The Thang:
Mosey to the Shop. PAX rotate drawing cards from the deck. Add 10 to each card to get the number of reps. – 15 hand-release merkins
– 18 merkins
– 60-sec low plank
– 22 Freddie Mercurys (in cadence)
– 14 heals to heaven
– 15 oblique crunches (each side)
– 17 monkey humpers (in cadence)
– 21 shoulder taps (2 is 1)
– 21 smurf jacks
Mosey to the basketball courts.
– 17 derkins
– 90-sec high plank
– 16 Bonnie Blairs (2 is 1)
– 18 backward lunges (2 is 1)
– 23 American hammers (in cadence)
– 20 Rosalitas
– 12 hand clap merkins
– 22 diamond merkins
– 13 sumo squats
Mosey to the benches by the lake.
– 23 merkins
– 14 alternating side squats (2 is 1)
– 17 lil baby crunches
– 100 flutter kicks
– 19 copperhead squats
– 13 high, slow flutter kicks
– 12 WWII situps
– 22 burpees (This was killer at this point.)
– 13 Chuck Norris merkins
Slooow mosey back to flag.
– 18 luges (not a typo)
– 12 Bulgarian split squats (2 is 1)
Moleskine:
Take opportunities to make connections, even when they don’t seem worth your time. You never know when you’ll have something in common with someone else.
COT:
Wheaton professor’s passing. Safe travels.
Tags: ao_mastodon, Stock boy, Cheap Shot, Short Circuit, Too Big To Fail (TBTF), The wet burrito, Bloomer, Falsetto, Treebeard
Date: 2025-12-20
AO: ao_tar_pit
Q: LeMond ,
PAX: T-bone, Da Vinci, Portage, Sparrow, Beaker, Big Mac, LeMond FNGs: None
COUNT: 7
– Warmorama: 5 mins
– 50 SSHs
– Batwings
– 10 Moroccan Nightclubs
– Pre-thang:
– Rocky Balboas: 50 reps
– 50-sec wall sit, 50-sec balls to the walls, 50-sec body-weight hold on wall – At the track:
– Crowd pleaser up to 7, then run a lap
– Crowd pleaser down from 6, then run a lap
– 50 4-ct bird dogs
– At the small field
– 50 brick layers: 25 forward, then 25 back.
– Dora 1-2-3
– 50 thrusters
– 50 coupon swings
– 50 blockees
– 50 big boy situps
– Run to cones, run backwards to return
– Next thang at small field
– Back-to-back partner coupon passes: 25 in each direction
– 50 bucket brigade lunges with coupon: 25 out and then 25 back – Burpee spittoon of 50
– Mary:
– 50 Crunchy Frogs
– 25 Flutter Kicks
– 25 American Hammers
– 25 more Flutter Kicks
– Moleskin:
– I had planned to talk a bit about my life but, at age 50, I’ve realized that I really don’t like hearing people give speeches about themselves. I will say that through F3, I’ve learned that I’m capable of more than I had believed. As an example, I recently went out for a solo run when the temperature was -1 degrees. Before F3 I switched to treadmill running when the temperature dipped below 40. F3 has taught me to think stronger and be stronger.
Tags: ao_tar_pit, T-bone, Da Vinci, Portage, Sparrow, Beaker, Big Mac, LeMond
Date: 2025-12-27
AO: ao_tar_pit
Q: Portage ,
PAX: T-bone, LeMond, Homie, Toto, What, Wishbone, Airtag
FNGs: 1 Airtag
COUNT: 8
WOR: Stairs
The Thang:
1. 2x Single Stairs, then Copperhead Merkins to pick up the 6, +10 extra 2. 2x Double Stairs, then Copperhead Squats to pick up the 6, +10 extra 3. 4x Single Stairs, then Dips on the stairs to pick up the 6, +20 extra 4. 12 Rounds Tabattas 30s/15s alternating salt shakers and planks 5. Interruptions about Engine Oil Tribology and the Stribeck Curve
6. Split into two groups of 4. Each group spitton style completed each workout to gain 4s of pulling a vehicle. Goal, to pull the vehicle further than the other team.
7. @airtag loses one of the vehicle keys, so 3 of us ran around looking for them. 8. 80 Deadlifts
9. 80 Thrusters from the ground
10. 80 Oblique Crunches
11. 80 Zercher Squats
12. 160 Single Arm Bent Over Rows
13. 80 Coupon Swings
14. 120 WWI Sit-ups
15. Pulled the vehicles the full length of the parking lot (2 at a time), then pushed them back to the starting line
Moleskine: There’s plenty of friction in your life, how are you dealing with it? How do you maximize and minimize it? What layers do you add to your life in between the physical, psychological, and emotional layers to change this friciton? How does this friction shape and mold you?
COT: The passing of Dan, LeMond’s Brother-in-Law’s stroke-may he be healing quickly and fully.
Tags: ao_tar_pit, T-bone, LeMond, Homie, Toto, What, Wishbone, Airtag
Date: 2025-12-26
AO: ao_ground_zero
Q: Mr Roboto ,
PAX: LeMond, Samsonite, Too Big To Fail (TBTF)
FNGs:
COUNT: 4
WOR:
Imperial Walkers x10
Grass pickers x10
Abe Vigodas x10
The Thang:
1 runner/3 ruckers headed east
Moleskine:
Introduce yourself to people, even if you think you may never see them again. You might find a connection that you didn’t expect.
COT:
Safe travels home from visits. Samsonite’s M’s family. Lemond’s brother.
Tags: ao_ground_zero, LeMond, Samsonite, Too Big To Fail (TBTF)
Date: 2025-12-26
AO: ao_flat_earth
Q: DQ ,
PAX: White Noise, Gummi Bear, BigBlue, Panda Express, Da Count FNGs:
COUNT: 6
WOR:
SSH
Down and back
The Thang: Short field ultimate
Moleskine:
Thank your wife for all her work organizing Christmas
COT:
– Grier family
– Da Count’s aunt recovering from giving birth
Tags: ao_flat_earth, White Noise, Gummi Bear, BigBlue, Panda Express, Da Count
Date: 2025-12-24
AO: ao_ground_zero
Q: Cottontail ,
PAX: Audible, Katniss, Mr Roboto, Stock boy
FNGs: None
COUNT: 5
WOR: SSH, SOYO
The Thang: 2 ran North, 3 rucked North,
Moleskine: material things yield diminishing returns, consider Jesus as the gift that keep on giving, grace and mercy will not run out.
COT: traveling mercies for all traveling & peaceful interactions with family.
Tags: ao_ground_zero, Audible, Katniss, Mr Roboto, Stock boy
Date: 2025-12-23
AO: ao_mastodon
Q: LouGee ,
PAX: T-bone, Mr. Bean, Mr Roboto, Stock boy, Jailbreak, Samsonite, LeMond, LouGee FNGs: None
COUNT: 8
WOR:
20x SSH, 10x Goofballs, 10x Alt. Side Squats, 10x Merkins, 10x Superman’s, Plank (60 sec)
The Thang:
1. Mary: Single leg crunch (l-r), Plank rock, Pickle Pokers (3-6-9-12-9-6-3 reps
2. We formed a circle – one Pax ran with weight bag around the circle, while the rest performed the exercise (2 times): Al Gore (w/Coupon), Plank (w/Coupon), V-Sit 3. Recovery walk
4. Repeated Mary
5. Back to the circle – one Pax ran around the swings, while the rest performed the exercise: Moutain Climbers, Decline Planks
6. Al Gore (with Coupon), one pax ran with weight bag around the swing, while we performed the exercised Moleskine:
We get to do this!
COT:
60 seconds of silence
Tags: ao_mastodon, T-bone, Mr. Bean, Mr Roboto, Stock boy, Jailbreak, Samsonite, LeMond, LouGee
F3 Wheaton 