Backblasts

Date: 2026-06-04
AO: Dark Room
Q: Flower Boy ,
PAX: Body Double, Lakers, Brainfog, Beaker, Crack, Flower Boy, Noodles, Percolator FNGs: 1 Percolator
COUNT: 8
Conditions:
A beautiful June morning. Perfect weather for a hard beatdown.

WOR:
Side straddle hops
Seal claps
Overhead claps
Moroccan Night Clubs
Picking daisies

The Thang:
Elevens: Blockies and Goblet Squats
Howling monkeys (In honor of Manhole, who couldn’t join us today!) Scout run around the short loop
Failure to launch
Focus on the negatives: Overhead Press, Goblet Squats, Curls M.A.R.Y.

Moleskine:
It is all to easy for men to remain isolated—but we need vulnerable, intimate friendships with other men. We need friends other than our spouse who we can share our struggles with. Consider reaching out to another man in your life who needs friendship and support.

A warm welcome to our new FNG, Percolator!

Tags: Dark Room, Body Double, Lakers, Brainfog, Beaker, Crack, Flower Boy, Noodles, Percolator

Date: 2026-06-05
AO: Flat Earth
Q: Wagyu ,
PAX: Dumpster, Swish, BigBlue, White Noise, Panda Express, Candyland, DQ, Pine tar, Bloomer, Gummi Bear, Wagyu, Mr. Bean, Cheese, Hightop, squeaks, Chopsticks FNGs: None
COUNT: 16
Conditions: beautiful with an occasional wind blast

WOR: SSH x15 & stretch out down & back

The Thang:
– 8v8 ultimate
– 5-4
– 5-3
– 1-0

Moleskine:
– the parable of the 3 stone masons
– When asked what they are building each person responded:
– person #1: im stacking bricks
– person #2: I’m building a big wall
– person #3: I’m building a cathedral!
– The meaning is to ensure we have perspective about what we are doing/understand the why behind what we do

Tags: Flat Earth, Dumpster, Swish, BigBlue, White Noise, Panda Express, Candyland, DQ, Pine tar, Bloomer, Gummi Bear, Wagyu, Mr. Bean, Cheese, Hightop, squeaks, Chopsticks

Date: 2026-06-05
AO: Flat Earth
Q: Wagyu ,
PAX: Dumpster, Swish, BigBlue, White Noise, Panda Express, Candyland, DQ, Pine tar, Bloomer, Gummi Bear, Wagyu, Mr. Bean, Cheese, Hightop, squeaks, Chopsticks FNGs: None
COUNT: 16
Conditions: beautiful with an occasional wind blast

WOR: SSH x15 & stretch out down & back

The Thang:
– 8v8 ultimate
– 5-4
– 5-3
– 1-0

Moleskine:
– the parable of the 3 stone masons
– When asked what they are building each person responded:
– person #1: im stacking bricks
– person #2: I’m building a big wall
– person #3: I’m building a cathedral!
– The meaning is to ensure we have perspective about what we are doing/understand the why behind what we do

Tags: Flat Earth, Dumpster, Swish, BigBlue, White Noise, Panda Express, Candyland, DQ, Pine tar, Bloomer, Gummi Bear, Wagyu, Mr. Bean, Cheese, Hightop, squeaks, Chopsticks

Date: 2026-06-05
AO: Ground Zero
Q: Brainfog ,
PAX: Cheap Shot, Panhandle, Brainfog, Stock boy, T-bone, Mr Roboto, Crack, Dr. Phil, Toto, Noodles, LeMond, John VanderVennet now ‘Flip-Flop’ 🎉 FNGs: 1 John VanderVennet now ‘Flip-Flop’ 🎉
COUNT: 12
Conditions: 70 and sunny 😎

WOR: SSH, Abe Vigoda, free stretch

The Thang: runners north, ruckers west

Moleskine: Keep showing up for the ones you care about

Tags: Ground Zero, Cheap Shot, Panhandle, Brainfog, Stock boy, T-bone, Mr Roboto, Crack, Dr. Phil, Toto, Noodles, LeMond, John VanderVennet now ‘Flip-Flop’ 🎉

Date: 2026-06-03
AO: Ground Zero
Q: Audible ,
PAX: Mr. Bean, Samsonite, Cheap Shot, Stock boy, Audible
FNGs: None
COUNT: 5
Conditions:
Clear and calm.

WOR:
Stretch OYO

The Thang:
Ruck east, then ruck west

Moleskine:
Be a person of integrity.

Tags: Ground Zero, Mr. Bean, Samsonite, Cheap Shot, Stock boy, Audible

Date: 2026-06-03
AO: Tar Pit
Q: Flower Boy ,
PAX: DQ, Da Vinci, SAGA, Sparrow, Falsetto, Panhandle, Flower Boy, Too Big To Fail (TBTF) FNGs: None
COUNT: 8
Conditions:
A beautiful sunrise, with herons and a bald eagle overhead.

WOR:
Side straddle hops
Seal claps
Overhead claps
Moroccan Night Clubs
Goofballs
Picking Daisies

The Thang:
To commemorate Flower Boy’s first trip around the sun, we traveled around the lake. Each two benches represented one month. After every six benches, we ran a lap around the lake to mark the four seasons.

Odd benches: 30 coupon swings

Even benches: One-arm rows, starting with 5 reps each arm, and increasing reps by 5 every new bench.

By repeating this all around the lake, we were scheduled to do 365 coupon swings, in honor of one year at F3! But we ran out of time around the six month mark.

Moleskine:
F3 helps us get stronger one small beatdown at a time—the consistent habits of showing up each week compound over time. Apply this principle to other areas of your life where you need to grow—set small consistent practices in motion and watch the results grow over time!

Tags: Tar Pit, DQ, Da Vinci, SAGA, Sparrow, Falsetto, Panhandle, Flower Boy, Too Big To Fail (TBTF)

Date: 2026-06-02
AO: Flat Earth
Q: Hypotenuse ,
PAX: Cheese, Jolly, Gummi Bear, White Noise, Swish, Panda Express, Snatch (F3 Northwest HWY), Lib, Tortuga, Hypotenuse, Wagyu, Candyland, Oompa, Spokes, Krampus, BigBlue, DaCount, Squeaks, HeadTop FNGs: None
COUNT: 19
Conditions: Pleasant?

WOR: 15xSSh, Down and Back

The Thang: Crowded Ultimate

Moleskine: Check in on each other

Tags: Flat Earth, Cheese, Jolly, Gummi Bear, White Noise, Swish, Panda Express, Snatch (F3 Northwest HWY), Lib, Tortuga, Hypotenuse, Wagyu, Candyland, Oompa, Spokes, Krampus, BigBlue, DaCount, Squeaks, HeadTop

Date: 2026-06-02
AO: Mastodon
Q: Audible ,
PAX: Ankles, LeMond, Big Mac, Samsonite, DQ, Audible, Beaker, Dumpster, Stock boy, Falsetto, Too Big To Fail (TBTF) FNGs: None
COUNT: 11
Conditions: Cool temp with clear skies

WOR:
Abe Vigoda’s
Cobra into Downward Dog
Low Lunge
SSH
Imperial Walkers
Arm Circles
Slow Squats

The Thang:

“Rhythm Section” (15-ish Minutes)

(Take a lap around cooties after each round)
Goblet Squats x 24
Skull Crushers x 12
Coupon Single Calf Raises x 12 each leg
Curls x 12 each arm

“Lead Guitar” (15-ish Minutes)
(take a lap around cooties after each round)
Coupon Row x 12 each arm (bent-row)
Forward Lunges x 6 each leg
Reverse Lunges x 6 each leg
Merkins x 12
Coupon Press x 24
Calf Raises x 12

Moleskine:
“The best time to plant a tree was 20 years ago. The second-best time is today.”

You cannot change yesterday, but you can change today. What’s one thing you’ve been putting off that deserves your attention before the end of the day? Try and check that thing off.

Tags: Mastodon, Ankles, LeMond, Big Mac, Samsonite, DQ, Audible, Beaker, Dumpster, Stock boy, Falsetto, Too Big To Fail (TBTF)

Date: 2026-06-02
AO: Dark Room
Q: Lakers ,
PAX: Lakers, Noodles, Toto, Brainfog, Flower Boy
FNGs: None
COUNT: 5
Conditions: Could not have been more perfect. 54 degrees, 68% humidity, wind NE at 3mph

WOR: Various static stretches

The Thang: APFT 300
BBSUs – 2 minutes
Brainfog 77
Toto 64
Flower Boy 62
Lakers 45
Noodles 32

Merkins – 2 minutes
Brainfog 42
Toto 35
Noodles 34
Flower Boy 21
Lakers 18

2 Mile Run
Flower Boy 15:29
Brainfog 15:51
Toto 18:22
Noodles 20:27
Lakers 20:40

Final Scores, age factored in. (300 is a perfect score)
Brainfog 242
Toto 221
Flower Boy 209
Noodles 168
Lakers 163

Moleskine: Set goals for yourself by tracking where you’ve been! One of the great things I love about F3 is that it’s “You against YOU.” Try and get a little better each day!

Tags: Dark Room, Lakers, Noodles, Toto, Brainfog, Flower Boy

Date: 2026-06-01
AO: Tar Pit
Q: Big Mac ,
PAX: Big Mac, T.B., Jolly, SAGA, Tortuga, T-bone, Chuck, Too Big To Fail (TBTF) FNGs: None
COUNT: 8
Conditions: Great morning, but something strange was in the air.

WOR:7x motivators
10 overhead claps
10 arm circles
10 back arm circles
Good mornings OYO

The Thang: The strange thing was a UFO, it’s got us in its tractor beam. Resistance is futile but we’ll try anyway. EMOM 4 BBSU, 4 Merkins, 4 Squats Increase by 2 each round. When you fail, the tractor beam pulls you up, step into the ring.

Once captured and with our endurance calibrated, they test our intellect. One person offers an exercise, (Burpee, lunges x2, Merkins x3, BBSUx4) next adds it on. We redo from the beginning. Rotate calling it out. If you mess up, you’re out. Turns out T-Bone is the smartest.

They decide we’re sufficiently intelligent and enduring to serve as pets. All but SAGA decide this is undesirable.
Escape plan, the aliens leave for precisely 3 minutes. We can use as much time as desired crafting explosives, but then we must get to the core and try to destroy it before time is up.
To craft an explosive you must complete 5 thrusters, 5 burpees and 5 coupon swings
If we fail to destroy the core, the aliens are sure to punish us in some annoying manner before destroying us all… We failed.

Moleskine: Mrs. Twit in Roald Dahl’s book starts off relatively attractive but becomes deformed and twisted through years of malicious living. What are you becoming slowly, over time?

Ended in COT

Tags: Tar Pit, Big Mac, T.B., Jolly, SAGA, Tortuga, T-bone, Chuck, Too Big To Fail (TBTF)