Author: backblasts

Date: 2026-06-15
AO: Downrange
Q: Dumpster ,
PAX: Dumpster, Falsetto, Jayhawk, Stock boy, Brainfog, Portage, Noodles FNGs: None
COUNT: 7
Conditions: Excellent air temp, wet field at Hampe Park in Carol Stream

WOR:
Michael Phelps
Hillbillies
Mountain climbers
Plank jacks
Stretch on your own

The Thang:
Brisk Scout Walk with extra (pink) sand bag following the path to the edge of AO

In a circle together
Sandbag clean presses
Salt Shakers
Up and overs (Behind the back drops)

(Moving back across the field – one goal at a time)!

Bear crawl pull throughs
Gallup Right
Gallup left
Bear hug walk backwards
Murder bunnies

At starting end line

Ball hitting trials and SandeeBallz practice on the small soccer field – everyone takes turns to hit various kinds of balls across the field.

Moleskine:

Circle ⭕️ of Gratitude- each pax shared something they are grateful for.

Silent meditation/ prayer and closed with:

F3 Prayer of Gratitude

We are grateful for Fitness – to be able to exercise and move our bodies in the various ways that we are capable of.

We are grateful for Fellowship – to spend social time together and develop friendships with each other.

We are grateful for Faith – as we have various hope and beliefs – and our faiths come in different styles, shapes, and sizes.

Tags: Downrange, Dumpster, Falsetto, Jayhawk, Stock boy, Brainfog, Portage, Noodles

Date: 2026-06-15
AO: Ground Zero
Q: Mr Roboto ,
PAX: Mr Roboto
FNGs:
COUNT: 1
Conditions:
Unseasonably chilly (52°) with clear skies

WOR:
Mostly just looking around confused.

The Thang:
After confirming that it was a) Monday, b) 5:30am, and that c) I was in the correct spot, I began a solo ruck east. I thought I might stop at Starbucks, but I didn’t want to spend $7 on a latte, and I had ground to cover.

After rucking east to the pedestrian underpass with the 20lb kettlebell in my right hand, I turned around and held it in my left as I rucked west.

I made it back too early, so I went over the bridge and back, too.

Moleskine:
You know what I was doing 3 years ago at 5:30 in the morning? Neither do I. Probably sleeping. It takes time to form good habits, and F3 is one of the best that I’ve made.

Tags: Ground Zero, Mr Roboto

Date: 2026-06-13
AO: Tar Pit
Q: LouGee ,
PAX: LouGee, Tortuga, Panhandle, LeMond, What
FNGs: None
COUNT: 5
Conditions:
62 degrees, 90% humidity, 5 mph winds from the south, fair skies WOR:
11x Arm Circles (f/b), 10x Tin Man, 20x SSH, 60 sec Plank, OYO-Flying Nun (to What’s car and back) The Thang:
3x 12 min rounds (AMRAP); recovery walk between rounds to bike rack & back
Round 1: 10 reps each – Goblet Squats, Body Builders; Bernie Sanders to (1st, 2nd bench) and back
Round 2: 10 reps each – Blockees, Supermans; Lunge Walk to (1st, 2nd,3rd tree) and back
Round 3: 10 reps each – Single Row (l-r), V-ups; Run 1-2-3 laps around the playground *3 min Quick round (AMRAP)
10 reps each – Thrusters, Knee Tucks, Reverse Lunges (l-r)
Moleskine:
Have a growth plan! It doesn’t have to be perfect, just think forward and positive!

Tags: Tar Pit, LouGee, Tortuga, Panhandle, LeMond, What

Date: 2026-06-13
AO: Mastodon
Q: Lakers ,
PAX: Beaker, Short Circuit, Noodles, DQ, Hypotenuse, Jailbreak, Cottontail, Lakers, Bloomer, The wet burrito, Mr Roboto, Dumpster, Stock boy, Too Big To Fail (TBTF), & Company, Professor, Domo, Pom-Pomeranian, Tigger, Bert, Burpee, Buffer, Stirbar, Ruby, T-Rex FNGs: None
COUNT: 24
Conditions: Sunny and clear, 67degrees

WOR:
Silly run around the parking lot
SSH
Arm circles

The Thang: BATTLE THE SHADOW KING!
@ Baseball field aka Gamma Station:
3 rounds of 20x Hulk Squats and 20x Merkins, run to the outfield and back. Last round run the bases.

During travel between locations, random Iron Man Burpees.

@ Island aka Spider Base
20x Mountain Climbers
15x Spider-Man Merkins
Bear Crawl to path and back

@ Hoffa aka Ice Peak
Kids run up hill
Dads bearcrawl up
Kids run down and knock dads over
Lunge walk down

@ The Hamptons aka Secret Base
Hulk Smashers and War Machines (alternating lunges with fist on ground)

Captain Thors (1:3 ratio of BBSU to American Hammers

Round of Mary

Cool Down

Moleskine:
Real heroes aren’t found in comic books.
Real heroes help people.
Real heroes protect others.
Real heroes never quit.
And today, every one of you was a hero.

Tags: Mastodon, Beaker, Short Circuit, Noodles, DQ, Hypotenuse, Jailbreak, Cottontail, Lakers, Bloomer, The wet burrito, Mr Roboto, Dumpster, Stock boy, Too Big To Fail (TBTF), & Company, Professor, Domo, Pom-Pomeranian, Tigger, Bert, Burpee, Buffer, Stirbar, Ruby, T-Rex

Date: 2026-06-13
AO: Flat Earth
Q: Bloomer ,
PAX: Snatch (F3 Northwest HWY), Hypotenuse, T.B., Wagyu, Jolly, White Noise, Bloomer, BigBlue, Banks, Has Been, #greenmachine, #bowstaff, #swish FNGs: None
COUNT: 13
Conditions:

WOR: side straddle hop, stretch

The Thang: frisbee 6v7

Moleskine: There are 2 types of pain to reflect on. Pain of discipline and pain of regret. Pain of discipline is temporary and pain of regret lasts longer. Think about what pains you are inviting in your life.

Prayed for BigBlue grandma who is in the hospital. Prayed for giggles son recovery

Tags: Flat Earth, Snatch (F3 Northwest HWY), Hypotenuse, T.B., Wagyu, Jolly, White Noise, Bloomer, BigBlue, Banks, Has Been, #greenmachine, #bowstaff, #swish

Date: 2026-06-12
AO: Flat Earth
Q: Samsonite ,
PAX: Oompa, Operation (F3 The 618), Jolly, Spokes, White Noise, Shiplap, Samsonite, Bloomer, Banks, Panda Express, Wagyu, Swish, T.B., Dewey, BigBlue, LouGee, frogger, chopsticks FNGs: None
COUNT: 18
Conditions: Disc-y

WOR: SSH, Over-and-Back

The Thang: Disc-ing

Moleskine: Some people, when they hear I do improv, think, “That makes sense, because you’re hilarious and so quick.” (shut up, Shiplap) But I have to tell them that, actually, no, those qualities work against me in improv, because the main thing you need to be good at improv is adaptability. If you go into a scene with a plan or you try to make jokes, you kill the scene. You might think you can put a great line in there, but two seconds later, someone has put you on the moon and named you Brenda the slug. (Which is hilarious. Just ask Jolly. ) So you can’t hold on to whatever you think was your great idea; you have to accept the reality you’ve been given and adapt. Life is like that. We often get things we don’t expect, but this is the reality, and if want the scene to keep moving forward, we need to adapt.

Tags: Flat Earth, Oompa, Operation (F3 The 618), Jolly, Spokes, White Noise, Shiplap, Samsonite, Bloomer, Banks, Panda Express, Wagyu, Swish, T.B., Dewey, BigBlue, LouGee, frogger, chopsticks

Date: 2026-06-12
AO: Ground Zero
Q: Dumpster ,
PAX: Dumpster, Da Vinci, Panhandle, Mr. Bean, Stock boy, Mr Roboto, Shamwow, LeMond, Tortuga, Cottontail, Noodles, Dr. Phil, Cheap Shot, T-bone FNGs: None
COUNT: 14
Conditions: Lovely

WOR: Follow the leader to “Go West”
by Village People

Running arm circles forward
Running arm circles backwards
SSHs
Imperial Skippers
Mountain climbers
Stretch on your own

The Thang: Run or Ruck West

Moleskine:
Circle of Gratitude- Each pax briefly shared something they are grateful for

F3 Prayer:

We are grateful for Fitness – to be able to exercise and move our bodies in the various ways that we are capable of.

We are grateful for Fellowship – to spend social time together and develop friendships with each other

We are grateful for Faith – as we have various hope and beliefs – and our faiths come in different styles, shapes, and sizes.

Tags: Ground Zero, Dumpster, Da Vinci, Panhandle, Mr. Bean, Stock boy, Mr Roboto, Shamwow, LeMond, Tortuga, Cottontail, Noodles, Dr. Phil, Cheap Shot, T-bone

Date: 2026-06-11
AO: Mastodon
Q: Stock boy ,
PAX: Big Mac, Da Vinci, Stock boy, Mr Roboto, DQ, Cottontail, Too Big To Fail (TBTF), Jailbreak, Bo Staff FNGs: None
COUNT: 9
Conditions:
Mid 60s, pretty much perfect

WOR:
Follow the leader Abe Vigodas, toy soldiers, bat wings, SSHs to: – Led Zeppelin – Bron-Yr-Aur
– Alison Krauss – Down To The River To Pray
Squat holds to Moby – Flower (Green Sally up, misheard as Bring Sally up)

The Thang:
Rounds of exercises, mostly with coupons, passing a 60 lb sandbag around; each pax who got the sandbag did the same exercise with the sandbag instead. 1. Curls
2. Deadlifts
3. One arm rows (passed around twice to work each arm)
4. Goblet squats
5. Sandees

Playlist:
– Foo Fighters – Razor
– Alice In Chains – Whale & Wasp
– Joshua Homme – Centipede
– Jethro Tull – Bourée
– Led Zeppelin – Bron-Y-Aur Stomp
– Queens Of The Stone Age – Lightning Song
– Led Zeppelin – White Summer (10/8/69 Playhouse Theatre)
– Queens Of The Stone Age – Spiders and Vinegaroons

Moleskine:
Stop the cycle of making the same mistake over and over; implement the mitigation!

Tags: Mastodon, Big Mac, Da Vinci, Stock boy, Mr Roboto, DQ, Cottontail, Too Big To Fail (TBTF), Jailbreak, Bo Staff

Date: 2026-06-11
AO: Dark Room
Q: Beaker ,
PAX: Beaker, Jolly, What, Banks, LeMond, Tortuga, Toto, Lakers, Noodles, percolator FNGs: None
COUNT: 10
Conditions: 65 degrees, humid

WOR:
SSHs, x25, ic; tappy taps, x10, ic; merkins, x10, ic; lap around the lot for the upstanding PAX, 10 burpees for those who couldn’t follow directions or showed up late.

The Thang:
Five Alive – Old School exercises with a twist

Going around the 1 mile loop, PAX perform a exercises at each light post. At the first light post PAX perform 1 rep of exercise A, at the second they perform 2 reps of exercise A. Follow this pattern until the 6th light post where PAX perform 5 reps of exercise A and 1 rep of exercise B. Keep adding reps until light post 11 where PAX perform 5 reps of A, 5 reps of B, and 1 rep of exercise C. Continue this patters until exercises have been completed at 25 light posts.

Exercises (and total reps)
A: Burpees (115 reps)
B: Merkins (90 reps)
C: Star jumps (65 reps)
D: Dive bombers (40 reps)
E: Mucho Leggos (15 reps)

Moleskine:
One aspect of maturity is submitting to proper authorities. Who are the spiritual authorities in your life? How can you respect them and support them and they exercise proper authority?

Tags: Dark Room, Beaker, Jolly, What, Banks, LeMond, Tortuga, Toto, Lakers, Noodles, percolator

Date: 2026-06-10
AO: Tar Pit
Q: DQ ,
PAX: Big Mac, The wet burrito, Jolly, Samsonite, Bloomer, DQ, Too Big To Fail (TBTF), Panhandle FNGs: None
COUNT: 8
Warmup
• SSH
• Arm circles
• copperhead squats
• copperhead merkins
• runners stretch / reach through

The Thang
EMOMs – 5 minutes each round
Every round you complete in the minute, increase the first exercise by 1 rep and the second exercise by 5 reps

Round 1
• 5 burpees (increase 1 each round)
• 10 curls (increase 5 each round)
Round 2
• 5 2-is-1 uneven merkins
• 10 supermans
Round 3
• 5 hello merkins
• 10 skull crushers

Lap Work
2 laps down the ramp and back around up the stairs at the front of the school. Meant to do this after each round of EMOMs, but only had time to do this after the first round round. Perform 4 exercises per lap. Reps are based off of EMOM performance:
5 burpees = 5 reps
6 burpees = 10 reps
7 burpees = 15 reps
8 burpees = 20 reps
9 burpees = 25 reps

Exercises
• Jump squats
• Bonnie blairs
• Jump squats
• Coupon swings

Moleskine
Psalms 37:23 NLT
The Lord directs the steps of the godly. He delights in every detail of their lives.

God doesn’t just care about you reading your Bible or sharing about Jesus. Everything you do is an act of worship, so consider how you can worship God more completely by submitting more and more of your life to him.

Tags: Tar Pit, Big Mac, The wet burrito, Jolly, Samsonite, Bloomer, DQ, Too Big To Fail (TBTF), Panhandle