Date: 2025-12-31
AO: ao_ground_zero
Q: Crack ,
PAX: Cottontail, Manhole, Stock boy, Katniss
FNGs: None
COUNT: 5
WOR: SSH, Abe Vigodas, Stretch OYO
The Thang: 3 ruckers, 2 runners headed north
Moleskine: “Don’t judge each day by the harvest you reap but by the seeds you plant.” Robert Louis Stevenson
COT: IYKYK
Tags: ao_ground_zero, Cottontail, Manhole, Stock boy, Katniss
Date: 2025-12-27
AO: ao_flat_earth
Q: Katniss ,
PAX: White Noise, DQ, Hypotenuse, Panda Express, Has Been, Samsonite, Katniss FNGs: None
COUNT: 7
WOR: 15x side straddle hop, Abe vigodas, down and back
The Thang: played 55 minutes of small field ultimate.
Moleskine: to find success, double your rate of failure.
COT: prayers for white noise’s wife and family as they prepare for baby.
Tags: ao_flat_earth, White Noise, DQ, Hypotenuse, Panda Express, Has Been, Samsonite, Katniss
Date: 2025-12-16
AO: ao_mastodon
Q: Katniss ,
PAX: Falsetto, Panhandle, Stock boy, LeMond, Jailbreak, Katniss FNGs: None
COUNT: 6
WOR: 7x motivators, 10x abe vigodas, 10x copperhead merkin, 10x copperhead squat.
The Thang:
1. Pax ran a lap around the parking lot to establish drawing order.
2. Then were gifted the “Party Favor” of 10 burpees and 20 derkins as they entered the Black Elephant party. These had to be repeated every round, PLUS a lap around the parking lot, until the PAX had their turn to draw.
3. They proceeded (in the newly-established drawing order) one at a time to draw Black Elephant gifts (exercises) from a gift bag with little cards. E.g., “10 burpees+ 15 Thrusters”. All other HIMs who had not yet drawn from the bag had to keep repeating the Party Favor exercises, plus the parking lot lap.
4. On the next HIMs turn, he may draw from the bag or steal an earlier HIM’s exercise card. 5. And so on and so forth.
Moleskine: Q recounted a recent social media post he saw where one celebrity says the only people he’s jealous of are dads with kids at home. Fathering brings clarity of purpose, self-worth, and satisfaction. Cherish it while you have the job to do.
COT: prayed for upcoming holiday travel, Dan, and Stockboy’s sister (if memory serves me right)
Tags: ao_mastodon, Falsetto, Panhandle, Stock boy, LeMond, Jailbreak, Katniss
Date: 2025-12-30
AO: ao_mastodon
Q: Dumpster ,
PAX: Falsetto, Stock boy, LeMond, Jailbreak, Dumpster
FNGs: None
COUNT: 5
WOR:
Ho Ho Ho – Sia
SSH
Squats
Trunk twisters
Toy Soldiers
Imperial walkers
Mountain climbers
SSH
Squats
The Thang:
Ding Dong Merrily on High/ Good King Wenceslas -Joshua Messick In Circle – Stretching together
God Rest Ye Merry Gentlemen – Pentatonix
In Circle – All do SSH’s and 2 pax with smaller cat litter jugs do 20 cat litter overhead squats then pass clockwise
Wizards in Winter-Trans-Siberian Orchestra
In Circle – All do Lunges or squats and 1 pax carries 2 Cat Litter buckets around circle then switch to next person
Salva Nos – The Mediaeval Babes
In Circle – All do Leg lifts or box cutters and 1 pax does 20 merkins or derkins on cat litter buckets- then rotate to the cat litter buckets to switch – clockwise
Run Run Rudolph – Chuck Berry
Still in parking lot- Shuttle run to first cone and back 10 BBS, 2nd cone & back 20 BBS, 3rd cone & back 30 BBS
Mosey to the poophouse
The Restroom Door Said Gentleman – Bob Rivers
Wall sit and pass the kettle bell
We Three Kings – Bates Family (bluegrass)
Raggedy Andys on verse then march with high knees on chorus “Star of Wonder”
ManRise up Hoffa and down to path
12 days of Christmas – Relient K
Bear Crawl to kettle bell, crab walk back
12 Freddy Mercuries (4 is 1) – repeat
Hark the Herald – Amy Grant
20 monkey humpers, 20 merkins,
20 BBSUs – repeat
Mosey back to parking lot -in circle
O Come All Ye Faithful – Weezer &
We Wish You a Merry Christmas – John Denver & The Muppets
Plank ups, 1 pax does 20 heavy cat litter lifts- rotate clockwise
Moleskine:
Be open to things that are new and different… try and appreciate different styles, perspectives, and personalities.
COT: Silence, short prayer & Amen
Tags: ao_mastodon, Falsetto, Stock boy, LeMond, Jailbreak, Dumpster
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
F3 Wheaton 