Date: 2026-06-10
AO: Ground Zero
Q: Tortuga ,
PAX: Stock boy, Mr Roboto, Tortuga, Cookies, Cheap Shot, Mr. Bean, Ankles FNGs:
COUNT: 7
Conditions: perf
WOR: ssh, stretching
The Thang: the ushe
Moleskine: A fool’s lips walk into a fight, and his mouth invites a beating.
Tags: Ground Zero, Stock boy, Mr Roboto, Tortuga, Cookies, Cheap Shot, Mr. Bean, Ankles
Date: 2026-06-09
AO: Mastodon
Q: Dumpster ,
PAX: Dumpster, Stock boy, Samsonite, Audible, Happy Feet, Mr Roboto, LeMond, Too Big To Fail (TBTF), Jailbreak, Bowstaff, Green Machine FNGs: None
COUNT: 11
WOR:
44 arm exercises
– 11 Raise the roofs
– 11 Arm circles forward
– 11 Arm circles backward
– 11 Michael Phelps
The Thang:
44 Imperial Skippers
44 Calf raises
44 seconds of OYO stretching
(Move to PAC Man curb)
Run 44 laps around Pac-Man
(Move to The Hamptons for the Circle of Fun!)
Stations in a circle with various things
1. Coupon – Nutter Butters
2. Superball Supermans
3. Brick Angels
4. Kettle ball BBSUs
5. Ruck vest step ups
6. Big Ball Squats
7. Toy Truck presses
8. Hola Hoop Jumps
9. Brick Around Body
10. Mountain Climbers
11. Sandbag Flips
Do 44 reps and hold AL Gore (or do squats) until everyone is done with their 44 reps- then rotate clockwise and switch to next station.
Moleskine:
Sometimes life feels slow but when you look back life seems to have gone by fast. Iâm 44 but sometimes still feel like Iâm 17. Make the most of life while youâre here. Help others when you can and enjoy it for yourself and other people too. YOLO!
COT
F3 is not a specific religious organization, I am sort of an agnostic humanist universalist. Silence for 30 seconds and then read a Jewish Prayer – called the Travelerâs Prayer.
Travelerâs Prayer – English Translation
May it be Your will, Lord, our God and the God of our ancestors, that You lead us toward peace, guide our footsteps toward peace, and make us reach our desired destination for life, gladness, and peace. May You rescue us from the hand of every foe, ambush along the way, and from all manner of punishments that assemble to come to earth. May You send blessing in our handiwork, and grant us grace, kindness, and mercy in Your eyes and in the eyes of all who see us. May You hear the sound of our humble request because You are God Who hears prayer requests. Blessed are You, Lord, Who hears prayer.
Tags: Mastodon, Dumpster, Stock boy, Samsonite, Audible, Happy Feet, Mr Roboto, LeMond, Too Big To Fail (TBTF), Jailbreak, Bowstaff, Green Machine
Date: 2026-06-09
AO: Dark Room
Q: LouGee ,
PAX: Beaker, Framed, Flower Boy, Tortuga, Body Double, Toto, Lakers, LouGee, Noodles, Percolator FNGs: None
COUNT: 10
Conditions:
71 degrees, 100% humidity, 7 mph winds from the SW, cloudy
WOR:
12x Arm Circles (f/b), 21x SSH, 11x Goofballs, 20x Bobby Hurleys The Thang:
1 mile Ruck with five craftly selected stations for 1 round of movements:
Station 1-20 x each: Squats, Merkins, Flutter Kicks, Lunges, Good mornings (Abe Vogada until everyone finishes)
Station 2-24x each: Split Squats, Incline Merkins, Leg Lifts, Deficit Lunges (Abe Vogada or Plank until everyone finishes)
Station 3-28x each: Squats, Merkins, Flutter Kicks, Lunges, Good Mornings (Abe Vogada or Plank until everyone finishes)
Station 4-32x each: Split Squats, Incline Merkins, Leg Lifts, Deficit Lunges, Supermans (Abe Vogada or Plank until everyone finishes) Station 520 x each: Squats, Merkins, Flutter Kicks, Lunges, Good mornings
Moleskine:
We all have different âwhysâ, but we can all have the same âstart line.â (i.e. running a 1/2 marathon, showing up to :f3: beatdown, etc)
Tags: Dark Room, Beaker, Framed, Flower Boy, Tortuga, Body Double, Toto, Lakers, LouGee, Noodles, Percolator
Date: 2026-06-09
AO: Flat Earth
Q: Bloomer ,
PAX: Oompa, Has Been, Jolly, White Noise, Bloomer, Gummi Bear, Banks, Hypotenuse, Panda Express, Krampus, Cheese, BigBlue, Snatch (F3 Northwest HWY), #Lib, #Swish. #Libâs son FNGs: None
COUNT: 16
Conditions: overcast and muggy
WOR: 15 side straddle hops, 10 merkins, stretch across the field and back
The Thang: frisbee
Moleskine: In your marriage and relationships it is important to function as a team. Relationships have the best success when both individuals are committed to mutually sacrificing for one another. In F3 fashion, being great effort to your relationships and then give a little more. You have more to give than you think. The book I am currently reading is, The Marriage You Want by Shelia and Keith Greggorie.
Tags: Flat Earth, Oompa, Has Been, Jolly, White Noise, Bloomer, Gummi Bear, Banks, Hypotenuse, Panda Express, Krampus, Cheese, BigBlue, Snatch (F3 Northwest HWY), #Lib, #Swish. #Libâs son
Date: 2026-06-08
AO: Downrange
Q: Stock boy ,
PAX: Dumpster, Beaker, Stock boy, DQ, Lakers, Noodles
FNGs: None
COUNT: 6
Conditions:
Warm and wet, but rain stopped right as we started.
WOR:
Abe Vigodas, toy soldiers, bat wings
The Thang:
We started with a sandee race to get a player order to pick teams.
THEN WE PLAYED SANDEEBALLZZ!!!!
https://f3-wheaton.slack.com/archives/CH8SM1N2Y/p1780920675136669
Moleskine:
Plan ahead and try to be prepared, but sometimes life throws a monkey wrench in the works; don’t obsess over that which you have no control.
Tags: Downrange, Dumpster, Beaker, Stock boy, DQ, Lakers, Noodles
Date: 2026-06-06
AO: Flat Earth
Q: Hypotenuse ,
PAX: Candyland, White Noise, Bloomer, Spit Valve, Hypotenuse, Panda Express, DQ, Jack, Swish, Tortuga, Cheese, BigBlue, Snatch (F3 Northwest HWY), Headtop, DaCount, CoachT, Scoopy, Bog FNGs: None
COUNT: 18
Conditions: humid
WOR: 15xSsh, down and back
The Thang: one big game
Moleskine: Gratitude
Tags: Flat Earth, Candyland, White Noise, Bloomer, Spit Valve, Hypotenuse, Panda Express, DQ, Jack, Swish, Tortuga, Cheese, BigBlue, Snatch (F3 Northwest HWY), Headtop, DaCount, CoachT, Scoopy, Bog
Date: 2026-06-08
AO: Ground Zero
Q: Audible ,
PAX: Samsonite, Audible, Mr Roboto, Flower Boy, Tortuga, Cheese FNGs: None
COUNT: 6
Conditions:
WOR:
We started a two different locations and rucked toward(s) each other.
The Thang:
Some ran, others rucked.
Moleskine:
Sometimes the strongest thing to do is not win an argument, it’s to refuse to have one.
Tags: Ground Zero, Samsonite, Audible, Mr Roboto, Flower Boy, Tortuga, Cheese
Date: 2026-06-08
AO: Tar Pit
Q: Da Vinci ,
PAX: Da Vinci, Jolly, SAGA, Panhandle, T-bone
FNGs: None
COUNT: 5
Die of Death to Scythian!
TICKET TO ROLL: 60 curls, 50 merkens, 40 shoulder press, 30 BBSU, 20 skull crushers, 10 thrusters. 1. Curls and BBSU
2. Skull crushers and Box cutters
3. Derkens and flutters
4. Shoulder press and Outlaws
5. One arm rows and American hammers
6. Goblet squats and Oblique V ups
7. Derkens and Leg lifts
8. Hodors and Freddie Mercuries 9. BLOCKESS FOR THE WHOLE SONG 10. WILD CARD (pick two) 11. Curls and BBSU 12. Skull crushers and Box cutters
13. Derkens and flutters
14. Shoulder press and Outlaws
15. One arm rows and American hammers
16. Goblet squats and Oblique V ups
17. Derkens and Leg lifts
18. Hodors and Freddie Mercuries 19. BLOCKESS FOR THE WHOLE SONG 20. WILD CARD (pick two)
Moleskin: Columba (celebrated tomorrow on June 9) is one of the big three, the three patron saints of Ireland (along with Patrick and Brigid). After a dispute over a manuscript he declared war against a pagan king for breaking asylum, and thousands died. He was arguably in the right, but he took the blame anyway and exiled himself from his home, aiming to win as many back to salvation as he lost to the war. It was midlife, he was 42. It was said the segulls screamed in grief at his departure. But this is how Iona was founded and the Scoti, the wildmen, were converted. He became known as the dove of the church, Columcille. He was a poet, and when the bards were banished from Ireland, he did go back to Ireland once, with Scottish soil strapped to his feet so as not to break his vow, to ensure that the bards remained.
âBy the time I visited Iona I was convinced that we who serve an entirely indoor God have lost a great part of our faith. We must break through the cold, hard walls of our institutionalized worship and reach for the soft, warm, reality of God this is found out of doors. Our indoor God is too small. We need to view him thorugh the universe he created.â -Calvin Miller, The Path of Celtic Prayer
Tags: Tar Pit, Da Vinci, Jolly, SAGA, Panhandle, T-bone
Date: 2026-06-06
AO: Mastodon
Q: Stock boy ,
PAX: Stock boy, Jailbreak, The wet burrito, Too Big To Fail (TBTF), Dumpster, Bloomer, Mr Roboto FNGs: None
COUNT: 7
Conditions:
Hot, humid, and buggy
WOR:
We met at the parking garage and quickly realized that was a mistake, so we rifle carried to the park Northwest of Mariano’s.
Then we did 1010 reps (binary) (10 decimal) of:
Side straddle hops
Copperhead squats
Copperhead merkins
The Thang:
We did 1100100 reps (binary) (100 decimal) of various exercises, doing as many in a row as possible until failure, after which we ran to the backstop of the nearby baseball field, then continued reps. After all 1100100 reps were complete, we did the run again.
1. Goblet squats
2. Curls
3. Derkins
4. Flutters (2 is 1)
5. Calf raises
6. One arm rows (100 per arm)
7. Chest presses
We didn’t have time for 100 thrusters, so we did 1010 in cadence. Then we finished with Mary.
Moleskine:
Realize that many difficult times you face are not as bad as ones in the past, and even the ones that are harder are not as hard as trials others are going through. Use that to help yourself appreciate when times are good.
Tags: Mastodon, Stock boy, Jailbreak, The wet burrito, Too Big To Fail (TBTF), Dumpster, Bloomer, Mr Roboto
Date: 2026-06-06
AO: Tar Pit
Q: Panhandle ,
PAX: LeMond, Panhandle, Beaker, Da Vinci
FNGs: None
COUNT: 4
Conditions:
WOR: SSHs, good mornings, abe vigodas, bat-wings
The Thang: DORA & spittoon
PAX paired up and completed the following reps of exercises while running around the traffic circle in front of the school. (Track is closed until 6/12). Then, once the pair finished, they ran down to the street and up the stairs together, then everyone did a spittoon-style set with new exercises.
100 Thrusters (spittoon of 200 curls)
200 BBSs (spittoon of 200 squats)
250 merkins (spittoon of 200 leg lifts)
250 overhead press (spittoon of 200 dips)
250 lunges (1-1) (spittoon of 200 rows)
Moleskine: patience is the most difficult of the virtues for me because I just want to get things done – have patience!
Tags: Tar Pit, LeMond, Panhandle, Beaker, Da Vinci
