Author: backblasts

Date: 2026-10-15
AO: Dark Room
Q: Da Vinci ,
PAX: Framed, Jolly, Beaker, Lakers, Body Double, Flower Boy, Manhole, Tenderfoot, Tortuga, Da Vinci FNGs: None
COUNT: 10
DUNGEONMASTER’S DESTINY

Follow the leader Warmorama – then choose your own adventure and ROLL the 8 sided, 10 count, or 20 sided dice.

Tabata Torture Chamber COUPON
1. Blockees
2. Incline merkins
3. Derkens
4. Curls
5. Skull crushers
6. American Hammers with Coupon
7. Coupon squats
8. One arm rows

Tabata Torture Chamber NO COUPON
1. Side straddle hops
2. High Knees
3. Burpees
4. Jump squats
5. Mountain climbers
6. Plank Jacks
7. American Hammers
8. Flutters

Rack of Reps COUPON
10. Blockees
20. Thrusters
30. Skull crushers
40. Derkens
50. Merkens
60. Curls
70. Overhead Press
80. Around the world in 80 seconds
90. Chest press
100. 100 second hold (triceps or biceps)
Rack of Reps NO COUPON
10. Burpees
20. Outlaws
30. BBSU
40. Hand release merkens
50. Merkens
60. American hammers (1 is 1)
70. Bicycles (1 is 1)
80. Flutter kicks (1 is 1)
90. Side Straddle Hops
100. AYG 100 yard sprint

PRISON OF PAIRED EXERCISES COUPON
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)

PRISON OF PAIRED EXERCISES NO COUPON
1. Hand release merkin and BBSU
2. Merkens and Box cutters
3. Diamond Merkins and flutters
4. Jump squats and Outlaws
5. Wide merkens and American hammers
6. Side Straddle Hops and Oblique V ups
7. Derkens (on something) and Leg Lifts
8. Squats (90 degrees or more) and LBCs
9. HURPEES FOR THE WHOLE SONG
10. WILD CARD (pick two)
11. Hand release merkin and BBSU
12. Merkens and Box cutters
13. Diamond Merkins and flutters
14. Jump squats and Outlaws
15. Wide merkens and American hammers
16. Side Straddle Hops and Oblique V ups
17. Derkens (on something) and Leg Lifts
18. Squats (90 degrees or more) and LBCs
19. HURPEES FOR THE WHOLE SONG
20. WILD CARD (pick two)

We ended with a scout run.

Moleskine: Lessons from an 18 year old who died. Be embedded enough in a community that there’s no confusion about who would perform your funeral.

Tags: Dark Room, Framed, Jolly, Beaker, Lakers, Body Double, Flower Boy, Manhole, Tenderfoot, Tortuga, Da Vinci

Date: 2026-10-14
AO: Tar Pit
Q: Tortuga ,
PAX: Spokes, Panhandle, Tortuga
FNGs:
COUNT: 3
Conditions: damp

WOR: ssh, Abe Vigodas, good morning, batwings, copperhead merkins and squats

The Thang: moseyed past a skunk (Thank you Spokes for having reliable eyesight), Jack Webb to 10 and 40; merkins and raise the roof. Mosey
Al Gore for a minute.
Mosey, plank
Dan Taylor to 8 squats and 32 lunges at the north end of the lake. Bernie back to the path.
Dips at the benches. Bernie up the road by the school.
Bulgarian split squats.
Run the stairs.
Lazy Boy.
Flutter kicks to 100 at the flag.

Moleskine: Don’t be shocked when plan A doesn’t work out. Be ready to pivot without freaking out. Model this for your 2.0s.

Tags: Tar Pit, Spokes, Panhandle, Tortuga

Date: 2026-10-14
AO: Ground Zero
Q: Mr. Bean ,
PAX: Mr. Bean, Mr Roboto
FNGs:
COUNT: 2
Conditions: wet not raining

WOR:

The Thang: walked

Moleskine: Failure to prepare is preparing to fail. Skills are routines, abilities and habits prepared in advance to deal with whatever may come today. Skills compound just like investing. No one starts out as an expert at anything.

Tags: Ground Zero, Mr. Bean, Mr Roboto

Date: 2026-10-13
AO: Dark Room
Q: Toto ,
PAX: Framed, Lakers, Noodles, Endo, Manhole, perculator, Crack, Toto FNGs: None
COUNT: 8
Conditions: 73°F, 59°F dewpoint, calm

WOR: 16 mountain climbers, 24 side-straddle hops

The Thang: Carried coupons around the 1-mile loop with a detour to Hacksaw Ridge. Stopped to do non-coupon exercises: 250 total Derkins (on coupon)
80-count low plank
(at the gazebo) 400 total dips
80-count high plank
500 total squats
(on the side of Hacksaw) 25 incline BBSUs in-cadence, 160 total Derkins
Lunged-walked across the cricket pitch, carrying coupons, then finished with stretching.

Moleskine: “My yoke is eas[ier] and my burden is light[er].” – Jesus.

COT: Deaths in Noodles family. 19-year anniversary for Manhole.

Tags: Dark Room, Framed, Lakers, Noodles, Endo, Manhole, perculator, Crack, Toto

Date: 2026-10-10
AO: Tar Pit
Q: LeMond ,
PAX: T-bone, LeMond, Da Vinci, Panhandle
FNGs: None
COUNT: 4
– Warmorama
– SSHs
– Imperial walkers
– Mountain Man poopers
– Back-stepping lunges
– Arm circles
– The routine here is 6 exercises, performing 6 reps at 6 stops. 4 lines (lined field or cones). Start at first line, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps. Hold Plank until all finish. – Exercises:
– Merkins
– Squats
– BBSs
– Werkins (Wide-arm merkins)
– Lunges
– Burpees
– Bear crawl between 1 and 2; crawl bear between 2 and 1
– Yoga break
– Cat/cow
– Lie down prone, lift left left, then right leg.
– Round 1
– Rifle-carry up to the top of the ramp.
– 10 blockees OYO.
– 20 4-ct LBCs
– 20 4-ct flutter kicks, holding coupon
– 20 4-ct decline shoulder taps
– Banana rollovers, 30 sec each position.
– Suitcase carry to bottom
– Uneven merkins: 4-ct
– Round 2:
– Rifle-carry up to the top of the short ramp.
– 10 bent-over rows
– 20 4-ct Freddie Mercuries
– 20 4-ct Box cutters
– 20 4-ct slow American Hammers with coupon
– Suitcase carry to bottom
– Back-to-back passes: 10 in each direction
– Moleskin
– Q told a story about how his daughter got her leg stuck while seated in her Tripp Trapp high chair and how he was able to free her by unclipping part of the chair. – The clip was small and required great finger strength.
– His M asked how he was able to do this and he responded: “carrying large cinderblocks around”.
– The point isn’t to brag; it’s to say that the workouts we do at F3 serve a purpose and give us strength in unexpected ways.

Tags: Tar Pit, T-bone, LeMond, Da Vinci, Panhandle

Date: 2026-10-12
AO: Tar Pit
Q: Panhandle ,
PAX: T-bone, Jolly, Big Mac, SAGA, Da Vinci, Spielberg, Panhandle FNGs: None
COUNT: 7
Conditions: warm and breezy

WOR: good mornings, SSHs, abe vigodas, stretch oyo

The Thang:

1. AMRAP for 15 minutes: 20 calf-raises, 20 goblet squats, 20 box-jumps/step-ups, and sprint up stairs
2. TABATA for 10 minutes (20 seconds work, 10 seconds rest): BBSs, leg lifts, box cutters, J-LOs
3. TABATA for 10 minutes (20 seconds work, 2 seconds rest): bicycles on side, clamshells, side leg raises

Moleskine: be intentional about keeping in touch with parents, kids, etc.

Tags: Tar Pit, T-bone, Jolly, Big Mac, SAGA, Da Vinci, Spielberg, Panhandle

Date: 2026-10-12
AO: North Beach
Q: LouGee ,
PAX: Lakers, DQ, LouGee, Beaker
FNGs: None
COUNT: 4
Conditions:
58 degrees, 90% humidity, 6 mph winds from the South, fair skies WOR:
20x SSH, 10x Arm Circles (f-b), Flying Nun (OYO to the curb and back) The Thang:
Repeat round until time (~6 minutes); 3 stations
Round 1: 10x Burpees, 15x Back rows, 20x Curls (Squat walk between stations) Round 2: 10x High Pull, 15x Chest Press, 20x Dips (Lunge walk between stations)
Round 3: 10x Thrusters, 15x Back Rows, 20x Merkins (Side lunge walk-alt each step between stations)
Round 4: Single Deadlift (5x each side), 15x Hammers (2-1), 20x Plank with pulls (Reverse Lunge walk between stations) Round 5: 10x Over the should throw, 15x Obliques (l-r), 20x WWIII
Bonus Round: Group wall sit, pass the sandbag to each pax until we got 50 passes

Moleskine:

Tags: North Beach, Lakers, DQ, LouGee, Beaker

Date: 2026-10-12
AO: Ground Zero
Q: Mr Roboto ,
PAX: Flower Boy, Endo, Audible, Mr Roboto
FNGs:
COUNT: 4
Conditions:
Very dark…it’s definitely fall now. 61° to start off a warmer day for October.

WOR:
Goofballs x10
Tappy Taps x10
Abe Vigodas x10
At this point, YHC realized that the two who would be running had also run to the AO, taking away the necessity of a formal WOR.

The Thang:
2×2 run/ruck north. Ruckers went through the marsh.

Moleskine:
It’s never too late to start a family tradition. We’re starting a pizza and game night Friday. Low pressure, easy to extend or cut short depending on how we all feel.

Tags: Ground Zero, Flower Boy, Endo, Audible, Mr Roboto

Date: 2026-10-10
AO: Mastodon
Q: Mr Roboto ,
PAX: Endo, Too Big To Fail (TBTF), Mr Roboto
FNGs:
COUNT: 3
Conditions:
Partly cloudy + 58°

WOR:
Copperhead Squats x10
Batwings x10 (the usual suspects)
Michael Phelps OYO
Stretch OYO

The Thang:
Grab your coupons and head to the first light post.
Everyone rotates through three roles:
– Rifle carry + exercise
– Bear crawl
– Exercise + Farmer carry
The exercises to do were 5 Merkins, 5 BBSUs, and 5 burpees. The rifle carrier immediately moves to the next light post and does the exercises. The bear crawler also immediately starts to bear crawl to the next light post and does Merkins or rests—there wasn’t much time for them to do anything. The farmer carrier first does all the exercises at the light post before moving to the next one. When the farmer carrier arrives, everyone stops and rotates roles.

Finished with 5 Minutes of Mary.

Moleskine:
When you fall out of the habit of F3 due to sickness or other circumstances, jump back in ASAP. Modify as necessary.

Tags: Mastodon, Endo, Too Big To Fail (TBTF), Mr Roboto

Date: 2026-10-10
AO: Flat Earth
Q: Banks ,
PAX: Panda Express, Gummi Bear, Oompa, Knuckleball, Shiplap, Banks, Big Mac, Chippy, Y2K, Rosetta, Bloomer, Tortuga, Jolly FNGs: None
COUNT: 13
Conditions:

WOR:yes

The Thang:ultimate

Moleskine: Mike Ditka – God wouldn’t have given you arms if you were meant to play soccer

Tags: Flat Earth, Panda Express, Gummi Bear, Oompa, Knuckleball, Shiplap, Banks, Big Mac, Chippy, Y2K, Rosetta, Bloomer, Tortuga, Jolly