Backblasts

Date: 2026-03-14
AO: Mastodon
Q: Falsetto ,
PAX: Mr Roboto, Too Big To Fail (TBTF), Jailbreak, Cheap Shot, Falsetto, Endo, Carmen San Diego FNGs: None
COUNT: 7
WOR:
– Motivators from 7
– Abe Vigodas IC X10
– Arm Circles Forward/Backward IC X 10
– Imperial Walkers X10
– Tappy-Taps IC X10
– Warm-up lap around parking lot

The Thang:
The Thang: “March Madness”
**Round of 64
AMRAP Circuit
• 20 Squats
• 15 Merkins
• 10 Lunges each leg
• 10 Plank Jacks
• 1 Lap run (-1 to get 64?)
Repeat for 10 minutes

Farmer Carry Coupons to Hoffa
**Round of 32(0)
Partner-up, one runs Hoffa while other works
– 100 Coupon Curls
– 100 Dips
– 120 WW3 sit-ups (3 punches at top)

Other Partner Farmer carry coupons to Cooties
**Sweet 16
3 exercises, and go up the ladder for 10 minutes
for example 2/2/2, 4/4/4, 6/6/6, etc.
1. Bobby Hurleys
2. Apollo Ohnos
3. Nolan Ryans

**Elite 8 (forgot to do this!!)
8-minute Tabata 20/10 sec work/rest
1. Blockees 2x
2. Coupon Curls 2x
3. Right Arm row/Left Arm Row
4. Squats w/ coupon 2x
10-count Pause
Rinse/Repeat for next 4 minutes

Rifle Carry Coupon back to Flag
**Final Four
“Fast Break” on tennis courts
1. Jog 1 court, sprint 2 courts, Jog 1
2. And back
3. Repeat
4. And back

**Championship “One Shining Moment” by Luther Vandross
Bobby Hurley during verses
Plank during bridge/chorus
*Burpee at every “one shining moment”

We did a ring of fire to 67 for the 67 teams in the tournament who will end their season with a loss.

And a few minutes of Mary…to complete the hour

Moleskine:
Transformational power of love. I just finished 7 intense weeks of Les Miserables rehearsals and performances. The story of Jean Valjean is a powerful story of transformation by an act of grace by the local Bishop toward Valjean. His personal transformed life transforms another, and another. What an impact we can have with our acts of love!

COT:
A world in need of transformation

Tags: Mastodon, Mr Roboto, Too Big To Fail (TBTF), Jailbreak, Cheap Shot, Falsetto, Endo, Carmen San Diego

Date: 2026-03-14
AO: Flat Earth
Q: Panda Express ,
PAX: T.B., Archive, Has Been, Banks, Too Big To Fail (TBTF), Jolly, Panda Express, Cheese, Big Mac, White Noise, Frogger, Count FNGs: None
COUNT: 12
WOR:ssh

The Thang:frisbee

Moleskine: have fun

COT:tb job search.

Tags: Flat Earth, T.B., Archive, Has Been, Banks, Too Big To Fail (TBTF), Jolly, Panda Express, Cheese, Big Mac, White Noise, Frogger, Count

Date: 2026-03-13
AO: Ground Zero
Q: Tortuga ,
PAX: Samsonite, Mr. Bean, Tortuga, Cheap Shot, Mr Roboto, Panhandle, Cookies, Toto, Beaker, T-bone, Endo, LeMond, Manhole FNGs:
COUNT: 13
WOR: ssh, runner’s stretch

The Thang: the yoush

Moleskine: Look forward to getting old. It’s pretty sweet. Plus you’ll live longer with that positive mindset.

COT: TYKTMBR

Tags: Ground Zero, Samsonite, Mr. Bean, Tortuga, Cheap Shot, Mr Roboto, Panhandle, Cookies, Toto, Beaker, T-bone, Endo, LeMond, Manhole

Date: 2026-03-13
AO: Flat Earth
Q: Jolly ,
PAX: Too Big To Fail (TBTF), Cheese, White Noise, Jolly, Wagyu, DQ, Oompa FNGs: None
COUNT: 7
WOR: SSH/Down and back

The Thang:
4v3 half field ultimate (without Banks or Shiplap)

Moleskine:
Do dumb things.

COT:
Tortuga’s hamstring “injury”.

Tags: Flat Earth, Too Big To Fail (TBTF), Cheese, White Noise, Jolly, Wagyu, DQ, Oompa

Date: 2026-03-12
AO: Mastodon
Q: Endo ,
PAX: Mr Roboto, Falsetto, Audible, Jailbreak, LouGee, Endo, Sparrow FNGs: None
COUNT: 7
WOR: SSH, goofballs, mtn climbers, xc skiers (Endo just can’t let the winter go)

PAX were granted the 1 time opportunity to shout IRS Audit, whereupon we all had to stop whatever we were doing and run a lap plus 5 burpees. Note: the audits that happened came in the form of questions about how the audit was supposed to work, wittingly or unwittingly triggering and audit. Be careful what you say around the IRS.

Some parking lot plyos accompanied by mumble chatter about if this was really an F3 workout.

10/40s
Shaun whites and apolo ohnos
Burpees and bonnie blairs
Cockroach situps and american hammers
Pullups and dancing bears
Chinups and Bode Millers
Leg raises and table merkins
Table presses and wing nuts
(Skipped the lemur jumps and imperial walkers)

TAX TIME!
Wojo squats to Johnny Cash “After Taxes”. Then PAX paid a progressive tax of more Wojo squats. E.g. Endo did 93 and was taxed 26 more. 1-25 tax=5
26-50 tax=11
51-75 tax=18
76-100 tax=26
100+ tax=26+3 per 10 over
Since stockboy wasnt there, nobody exceeded 100

Bar fights to the Beatles “taxman”. Flat tax of 20% paid in imperial walkers.

Flutter kicks to 1 minute of the Price is Right gameshow music. 40% tax to the winner/ highest count – payable in more flutter kicks, but we all paid it together (socialism?)

Grand finale was that we all “Ran up the National Debt” (Hoffa) Love it!

Thanks again for coming out! No more taxes!

Moleskin: I will occasionally check out reddit to see if something is a scam (for example AT&T giving patrons free coffee). Just for fun I looked up F3, and “Is F3 a cult” comes up right away. However, the thread was filled with positive responses about mens’ experiences dipping a toe in and finding out it was great fellowship, exercise, etc. Keep doing what we’re doing! And I would add here that even if you are too busy to come regularly, still come out and lead on occasion and bring your unique perspective!

COT: sparrow for wisdom if trip to Armenia is advisable at this time.

The Thang:

Moleskine:

COT:

Tags: Mastodon, Mr Roboto, Falsetto, Audible, Jailbreak, LouGee, Endo, Sparrow

Date: 2026-03-12
AO: Dark Room
Q: Banks ,
PAX: Tortuga, Banks, Toto, Beaker, Flower Boy, Manhole, Jolly, LeMond, Lakers, Crack FNGs: None
COUNT: 10
WOR: The Usual
– 40x SSH IC
– 10x Windmills IC
– 10x Mountain Man Poopers IC
– 10x Merkins IC
– Stretch OYO

The Thang: Ripped off from Lakers
We started off with 5 reps of each exercise and then did a run. After each run, the top 2 PAX picked an exercise to remove, and then added 5 reps to their count. Exercises were: – Blockees
– Thrusters
– Derkins
– Overhead Press
– Curls
– 1 Arm Rows
– Mucho Leggos
– Goblet Squats
– Burpees
– Merkins
– No Surrenders
– BBS

Moleskine: Do hard things intentionally so you are ready when difficult situations come your way.

COT: iykyk

Tags: Dark Room, Tortuga, Banks, Toto, Beaker, Flower Boy, Manhole, Jolly, LeMond, Lakers, Crack

Date: 2026-02-02
AO: Ground Zero
Q: Ankles ,
PAX: Flower Boy, Mr Roboto, Samsonite, Ankles, Archive, Stock boy, Manhole, Audible, Crack, Endo FNGs:
COUNT: 10
WOR:
SSHs
Stretch OYO

The Thang:
We ran or rucked. The PAX who rucked with the Q discussed why the comedic film “Groundhog Day” is regarded by many as a moral & philosophic touchstone, including essayists who’ve picked up major themes from the Jewish, Catholic, Evangelical Christian, Buddhist, and Hindu religions.

Moleskine:
Discussion of the moral evolution of the protagonist of Groundhog Day.

COT:
IYKYK

Tags: Ground Zero, Flower Boy, Mr Roboto, Samsonite, Ankles, Archive, Stock boy, Manhole, Audible, Crack, Endo

Date: 2026-03-11
AO: Ground Zero
Q: Audible ,
PAX: Mr Roboto, Dumpster, Audible, Cookies, Endo
FNGs: None
COUNT: 5
WOR:
Side Straddle Hops
Picking Daisies
Stretch OYO

The Thang:
Rucked to garage on east side of town and rucked up and down, while Endo ran.

Moleskine:
Sleep matters! A recent study showed those that got poor sleep (6 hours or less) and physically worked out, actually aged more quickly than those who got 7+ hours of sleep and worked out. In short, working out is important but so is getting proper rest.

COT:
Prayers for peace in parts of the world that are suffering in war (Iran and Ukraine) and also strength for Cookies and his family and strength and healing for his M.

Tags: Ground Zero, Mr Roboto, Dumpster, Audible, Cookies, Endo

Date: 2026-03-11
AO: Tar Pit
Q: DQ ,
PAX: Tortuga, DQ
FNGs: None
COUNT: 2
WOR:
– SSH
– Abe Vigodas
– Arm circles
– Runners stretch

The Thang
TABATA 20 / 10 – 3 or 4 rounds each
• curls / overhead press
• goblet squats / coupon lunges
• tricep extensions / merkins
• single arm rows
• standing side bends
• thrusters / dips

YOGA
• upward dog
• downward dog
• calf stretches
• runners stretch
• warrior 1
• warrior 2
• reverse warrior
• triangle pose
• twisting triangle pose

Moleskin
Hebrews 13:15-17
“Through him then let us continually offer up a sacrifice of praise to God, that is, the fruit of lips that acknowledge his name. Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God. Obey your leaders and submit to them, for they are keeping watch over your souls, as those who will have to give an account.”

Just an encouragement we’re called to be active in and committed to our local church… It’s where you praise in community, where we do good for others, share what we have with others, and where we are discipled by leaders who know us and are responsible for us

COT
– Job decision for Tortugas 2.0
– Sick DQ 2.0s

Tags: Tar Pit, Tortuga, DQ

Date: 2026-03-10
AO: Dark Room
Q: Beaker ,
PAX: Manhole, Framed, Portage, Brainfog, Beaker, Toto, Flower Boy, Crack FNGs: None
COUNT: 8
WOR: 20 SSHs, ic; 10 Raggedy Andys, ic, 10 windmills, ic; picking daisies, oyo; runner’s stretch, oyo

The Thang:
YHC set out cones in a square with 50 yd sides. PAX travelled, using the predetermined method, to the first corner, completed 50 reps of an exercise and then repeated until all four sides were traversed and 200 reps of the exercise were completed. YHC set out 6 rounds to complete. 2 were completed. Next, this Q should be modified to be titled something more reasonable, like 625.

Round 1: bear crawls and merkins
Round 2: murder bunnies and overhead presses
Round 3: burpee broad jumps and leg lifts
Round 4: rifle carries and high pulls
Round 5: lunge walk and squats
Round 6: suitcase carries and skull crushers

Moleskine:
1. Nothing makes you feel more powerful than wielding a chainsaw, or more manly than splitting wood with an axe.
2. F3 is functional exercise. We aren’t training for one specific thing, we are training for life. For the ability to complete the tasks at hand. To provide for, care for, and protect our family and those in need around us. Based on my trajectory 5 years ago, I can’t imagine that I would be able to to the tree work that I did yesterday without F3. Bring this principle into your life elsewhere. Train something else by doing hard work. Maybe it is mental/intellectual development, maybe it is moral development, maybe it is character development. Find hard things to do, things that cause pain and lead to growth, and do them. Do this even if their usefulness is not immediately obvious.

COT: iykyk

Tags: Dark Room, Manhole, Framed, Portage, Brainfog, Beaker, Toto, Flower Boy, Crack