Date: 2025-08-05
AO: ao_flat_earth
Q: Panda Express
PAX: Panda Express, Jolly, Shiplap, Krampus, Candyland, Jack, Lib, Big Mac, DQ, Wagyu, Tortuga FNGs: None
COUNT: 11
WOR:
ssh, there and back
The Thang:
frisbee
Moleskine:
have fun
COT:
back to school, Oompa’s leg
Tags: ao_flat_earth, Panda Express, Jolly, Shiplap, Krampus, Candyland, Jack, Lib, Big Mac, DQ, Wagyu, Tortuga
Date: 2025-08-02
AO: ao_flat_earth
Q: Bloomer
PAX: Oompa, Bloomer, Jolly, White Noise, BigBlue, Maniac, Big Mac, Tortuga, Wagyu, Panda Express, Jack, Gumpf, Gillicon, Bowstaff, Coach T, Scoopy, swish, Kerplunk, , Green Machine, The Bard, Banjalalee FNGs: 3 Green Machine, The Bard, Banjalalee
COUNT: 21
WOR: side straddle hops and getting across the field
The Thang: Ultimate
Moleskine: Don’t suffer in silence. Reach out and share with a friend.
COT:
Tags: ao_flat_earth, Oompa, Bloomer, Jolly, White Noise, BigBlue, Maniac, Big Mac, Tortuga, Wagyu, Panda Express, Jack, Gumpf, Gillicon, Bowstaff, Coach T, Scoopy, swish, Kerplunk, , Green Machine, The Bard, Banjalalee
Date: 2025-08-04
AO: ao_ground_zero
Q: Dumpster
PAX: Stock boy, Mr Roboto, Manhole, Sparrow, Dumpster
FNGs: None
COUNT: 5
WOR:
Michael Phelps
Imperial Walkers
Butterfly Stretch
Runners Stretch
The Thang:
Went North on the path,
3 guys ran, 2 guys rucked.
Moleskine: : “The best way to find yourself, is to lose yourself in the service of others.” – Mahatma Gandhi
COT: Pax shared one thing they are thankful for from recent weeks, silent prayer/ meditation, Amen.
Tags: ao_ground_zero, Stock boy, Mr Roboto, Manhole, Sparrow, Dumpster
Date: 2025-08-04
AO: ao_tar_pit
Q: Tortuga
PAX: T-bone, Jolly, Panhandle, Brian with an I
FNGs: 1 Brian with an I
COUNT: 4
WOR: good mornings, batwings, copperhead merkins
The Thang: EMOM 20 ssh and 5 burpees. This was too easy so we bumped it up to 25 and 6. Still too easy. Ended on 25 ssh and 6 blockees. This was about right. As each PAX dropped off we added a blockee. Failed PAX reversed the order. Final two rounds were 25 ssh and 9 blockees.
Next EMOM: run the ramp and 5 merkins, adding a merkin each minute. Upon failure, just run 1/3 of the way down and continue adding merkins. Ended on 20 merkins after adding a Bernie up the hill at about the round of 12 merkins.
Moleskine: As Bo-Peep demonstrated recently, you can do so much more than you think. He ran his first ultra marathon and ended up with 155 MILES!!! Dang.
COT: prayed for 2.0s leading a youth group house boat trip this week and for Bo-Peep’s recovery.
Tags: ao_tar_pit, T-bone, Jolly, Panhandle, Brian with an I
Date: 2025-08-02
AO: ao_tar_pit
Q: Panhandle
PAX: Da Vinci, Homie
FNGs: None
COUNT: 3
WOR: good mornings, SSHs, abe vigodas, arm stretches
The Thang:
Thang 1: five alive with curls, goblet squats, WWIII sit-ups, overhead press, and blockees
Thang 2: daisy-chain DORA with merkins, BBSs, and squats
Moleskine: live with integrity
COT: Homie’s job change, conflicts around the world
Tags: ao_tar_pit, Da Vinci, Homie
Date: 2025-08-02
AO: ao_mastodon
Q: Jayhawk
PAX: Sparrow, Jayhawk, LouGee, TBTF, The wet burrito, Stock boy, Archive, Bloomer, Cheap Shot, Short Circuit FNGs: None
COUNT: 10
WOR: Lord’s Prayer (LP), followed by holding plank, F3 Mission and 5 Core principles, hold plank for a minute, leadership concept (LC): Waiting – What do you do while you wait? SSH, and Burpees. Mosied to Hoffe with sandbags.
The Thang: Shake-n-Bake around the lake with leader running with a sandbag. LC: Consider the man upfront who is carrying a lot of weight. How will you respond during your opportunity to shake? At each bridge we bear-crawled or crawl-beared.
At Hoffe, DB up, Monkey Humpers at the top – oh boy what a glorious sight!, mosied down, two team split. One team bear crawled up Hoffe and crawl-beared down, whilst the other OHH 20 seconds, 10 dead lifts, and 4 sandbag overhead tosses, repeat-o 3x.
Mosied to turf, ring of fire: 20 dips, 10 slow and low incline merkins, 10 dips, 5 slow and low meekins, 10 swirkins, hands of time 3 rounds, Superman’s, JLowes, lbc’s, WWI’s, hands of time 2 rounds.
Moleskine: Waiting is difficult. We are all waiting for something. Good leaders wait well. Consider what you are waiting for and how you are waiting for it.
Psalm 130:5-6
“I wait for the Lord, my soul waits, and in his word I hope; my soul waits for the Lord more than watchmen for the morning, more than watchmen for the morning.” (ESV)
Psalm 33:20-22
“Our soul waits for the Lord; he is our help and our shield. For our heart is glad in him, because we trust in his holy name. Let your steadfast love, O Lord, be upon us, even as we hope in you.”(ESV)
Faith, regardless of Christian faith or not, requires waiting. The Psalmist David often writes, “How long oh, LORD?” Father help me to wait like David and the saints before me who remained steadfast in Your Word, faithful in their hope of your promises regardless of circumstance, and abiding obediently in Your unfailing love.
COT: prayers for Stock Boy’s boys for jobs, Archive’s M is expecting this Wednesday, and TBTF’s brother is need of a job.
Pledge, prayer, and burritos.
Brothers, to lead you this morning was an honor. I look forward to continuing to grow alongside the F3 Wheaton community. I am grateful to be here.
Jayhawk out!
Tags: ao_mastodon, Sparrow, Jayhawk, LouGee, TBTF, The wet burrito, Stock boy, Archive, Bloomer, Cheap Shot, Short Circuit
Date: 2025-08-01
AO: ao_ground_zero
Q: The wet burrito
PAX: Panhandle, Ankles, LeMond, Mr Roboto, Stock boy, T-bone, The wet burrito, Samsonite, Jayhawk FNGs: None
COUNT: 9
WOR:
The Thang: we ran, walked and rucked southward.
Moleskine: health, relationships and spiritual growth starts with alignment
COT: we lamented the end of summer…
Tags: ao_ground_zero, Panhandle, Ankles, LeMond, Mr Roboto, Stock boy, T-bone, The wet burrito, Samsonite, Jayhawk
Date: 2025-07-29
AO: ao_dark_room
Q: LeMond
PAX: Crack, Toto, Manhole
FNGs: None
COUNT: 4
Backblast: Murder Bunny Redux
– Warmorama:
– Motivators
– Abe Vigodas
– Copperhead merkins
– Copperhead squats
– Breakdancers
– Full batwings
– Pre-thang:
– Partner up.
– One Pax holds body weight on the ledge; the other does 10 burpees – Switch and repeat
– One Pax hangs from monkey bars; the other does 10 leg lifts. – Switch and repeat
– The thang:
– Two sets of cones, about 60 feet apart from each other. Start at one end. – Murder Bunny to first set of cones. Once there, 10 Big Boys. – Rife carry to second set of cones for 10 reps of coupon exercise.
– Run back to starting line hold, do 10 squat jumps. run back to coupons, hold plank – Rinse and repeat (starting on opposite side).
– Ten Coupon exercises (we got through only 8)
– Thrusters
– One-armed rows (left)
– One-armed rows (right)
– Blockees
– Bucket brigade lunges (left leg)
– Bucket brigade lunges (right leg)
– Coupon swings
– Overhead presses
– Alternating uneven merkins (one is one)
– Thrusters
– Mary
– Write the cursive lower-case alphabet with legs 6” off the ground. – Q calls each letter.
– Freddie Mercuries
– Moleskin:
– We are constantly compared with each other. Such is life.
– If a man does not keep pace with his companions, perhaps it is because he hears a different drummer. Let him step to the music which he hears, however measured or far away. – Henry David Thoreau
Tags: ao_dark_room, Crack, Toto, Manhole
Date: 2025-07-26
AO: ao_tar_pit
Q: LeMond
PAX: Toto, Archive, Homie
FNGs: None
COUNT: 4
– Warmorama:
– 21s
– Abe Vigodas
– Mountain man poopers
– Copperhead merkins
– Full batwings
– First thang:
– Two sets of 11s on the path using park benches.
– 10 squats, 1 T-merkins, continue
– 10 bent over reaches, 1 BBS, continue.
– Main thang:
– Mosey to start of ramp. 3 Station workout. Q calls out exercise. 15 reps OYO at each station. If you return to the 1st station before the six is there, run back to the six and complete exercises with him so that all PAX finish at the same time. – Station introduction:
– Support body weight for 1 minute
– Wall sit for 1 minute
– Balls to the Walls for 1 minute
– Stations:
– 1: bottom of ramp
– 2: top of ramp
– 3: end of spa
– Rifle carry, except going down stairs
– Coupon exercise:
– Thrusters
– 20 Curls
– Chest presses
– 20 Curls
– One-armed rows
– 20 Curls
– Moleskin:
– It is sometimes okay to congratulate yourself for making it out to a difficult workout such as this one where the humidity seemed to be at 90%. – Pat yourself on the back!
Tags: ao_tar_pit, Toto, Archive, Homie
Date: 2025-07-05
AO: ao_flat_earth
Q: Shiplap
PAX: Shiplap, Jolly, LeMond, Swish, Panda Express, Jack, Cheese, Stump, Hershey, BigBlue FNGs: None
COUNT: 12
WOR: SSH, Down and back
The Thang: Ultimate
Moleskine:
COT:
Tags: ao_flat_earth, Shiplap, Jolly, LeMond, Swish, Panda Express, Jack, Cheese, Stump, Hershey, BigBlue
F3 Wheaton 