Backblasts

Date: 2026-10-23
AO: Ground Zero
Q: The wet burrito ,
PAX: Mr Roboto, Endo, The wet burrito, Beaker, Stock boy, Mr. Bean, Cheap Shot, Panhandle, Comp FNGs: None
COUNT: 9
Conditions:
Lovely
WOR:
We stretched
The Thang:
We moved South, then we moved North.
Moleskine:
I shared that my wife was having some health challenges and decided to quit her job. I asked the PAX for support.

Tags: Ground Zero, Mr Roboto, Endo, The wet burrito, Beaker, Stock boy, Mr. Bean, Cheap Shot, Panhandle, Comp

Date: 2026-10-26
AO: Ground Zero
Q: Endo ,
PAX: Mr Roboto, Endo, Tenderfoot, Pool Boy, Mr. Bean
FNGs: None
COUNT: 5
Conditions: 50 and still t-shirt weather!

WOR: ssh, goofs, stretching

The Thang: went north. Pool Boy, Tenderfoot and Endo hung together. Pool Boy’s cardio is on the up and up!

Moleskine: i had a buddy who i’d do an occasional race with years after college. He’d always say something about there being a lot of young guys with fresh legs, but we’re the veterans. All of us in our 40s and above are veterans of life at this point, so use your veteran knowledge to live wisely and encourage/support the guys with “fresh legs”.

Tags: Ground Zero, Mr Roboto, Endo, Tenderfoot, Pool Boy, Mr. Bean

Date: 2026-10-24
AO: Mastodon
Q: Dumpster , F3-PO
PAX: Dumpster, What-‘., Falsetto, Tenderfoot, The wet burrito, Bloomer, F3-PO, Mr Roboto, Short Story, Stock boy, Endo, Bookworm , Protractor FNGs: 1 Protractor
COUNT: 13
Conditions: Lovely and Amazing = Lomazing!

WOR:

Sirius – Borna Matosic
Good mornings
Side leg stretches right
Side leg stretch left
Worlds greatest stretch

The Thang: Let’s Get Ready to Rumble – Darma’s Music Archive Arm circles for a bit… “Ya’ll ready for this!”
Motivators (from 7)
Mountain climbers

•Move to The Hamptons
Rock ‘n’ Roll (Part 2) (Gary Glitter)
Curls for awhile
Table Step ups w/ Rifle Coupon on Chorus “Hey…”
(Repeat)

•Move to Bridge
Whoomp! There It Is (Tag Team)
Bear crawl over bridge
Crawl bear back
20 Coupon OHPs
(Repeat)

•Move to Hoffa
Everybody Dance Now (C+C Music Factory)
20 step up punches
20 Merkins
Run up Hoffa
(Repeat)

•Move to the Sandlot
Unbelievable (EMF)
Line up on 3rd base line
Murder Bunny to Grass
RedRums back
20 Sit Ups (w/ or w/o coupon)
(Repeat)

•Move to Cooties
Jump Around (House of Pain)
Goblet squats
Jump or step up on stone circle during “Jump around”

•Move to Pickle Island
Cotton Eyed Joe (Rednex)
Right Arm Coupon Rows -20
Left Arm Coupon Rows -20
Salt Shakers – 20
Leap frog the stone perimeter
(Repeat)

•Move Back to Start
No Limit (2 Unlimited)
Grab 2 bricks
OHP step-ups on coupon with 2 bricks (x30)
Run lap
(Repeat)

U Can’t Touch This (M.C. Hammer)
Brick SSHs
and Michael Phelps
…and freestyle moves

Moleskine:
My wife and I started couples counseling a few months ago. I has been resistant for awhile… but it’s been helpful and we talk about things. It’s good to have a mediator to provide insight, give feedback, tell me what I can do better, and also validate things I say and feel – that sometimes don’t get validated by my wife.

We have a classic married couple problem- Love & Respect: that my wife sometimes doesn’t feel loved and I often don’t feel respected … and we don’t provide those things to each other when we want to or should.
So an assignment our counselor gave us was to write down ways /things that we can provide for the other person. So I listed ways that I think I can show love to my wife and also write down ways that my wife can respect me better. And she listed some ways that she would like to be loved and wrote ways she can respect me. We shared our lists/ compared notes … and for the items that lined up…. our therapist picked two things (for each of us) that we can focus on doing right now.

So… all of that to say… if you’re married and going through tough times… consider counseling/ couples therapy… or maybe just try the assignment that we were given.

Tags: Mastodon, Dumpster, What-‘., Falsetto, Tenderfoot, The wet burrito, Bloomer, F3-PO, Mr Roboto, Short Story, Stock boy, Endo, Bookworm , Protractor

Date: 2026-10-24
AO: Tar Pit
Q: Banks ,
PAX: Panhandle, Portage, Banks, T-bone
FNGs: None
COUNT: 4
Conditions:

WOR:
– 10x windmills IC
– 20x Goofballs IC
– 10x Mountain Man Poopers IC
– 10x Merkins IC
– Stretch OYO

The Thang:

EMOM Pyramid, start with 5 reps of each, build to 10 and then back down. 1:30 a round. Exercises were: – Thrusters
– Curls
– Goblet Squats
– Merkins
– BBS

Ran a lap

Next was Tabata work, 30 sec on 30 sec rest, three rounds:
– curls
– 1 arm row
– Other arm row
– Dips
– Overhead press

10 minutes of Mary:
– 25 lbc IC
– 25 flutter kicks IC
– Frozen Freddy Mercuries
– Leg raises
– Oblique crunches
– Box cutters
– Some weird thing Portage tried to make us do
– BBS

5 mins Broga to cool down

Moleskine:
Man in the arena

Tags: Tar Pit, Panhandle, Portage, Banks, T-bone

Date: 2026-10-24
AO: Flat Earth
Q: Jolly , Jolly
PAX: Panda Express, BigBlue, Crack, Candyland, Pancake, Cheese, Bloomer, Hypotenuse, D’Count, Y2K, Too Big To Fail (TBTF), Jolly, T.B., Tortuga, Knuckleball, Waffles, Stage Fright FNGs: None
COUNT: 17
Conditions:
Delightful
WOR:
SSH, sideline to sideline
The Thang:
9v8 Ultimate. Make it, take it.
Moleskine:
Have fun.

Tags: Flat Earth, Panda Express, BigBlue, Crack, Candyland, Pancake, Cheese, Bloomer, Hypotenuse, D’Count, Y2K, Too Big To Fail (TBTF), Jolly, T.B., Tortuga, Knuckleball, Waffles, Stage Fright

Date: 2026-10-22
AO: 2nd-F
Q: Lakers ,
PAX: Beaker, Endo, Tortuga, Lakers
FNGs: None
COUNT: 4
Conversation was GREAT last night. Lots of discussion about what makes F3 Wheaton unique and how we align with our mission to “Plant, serve and grow small workout groups for men for the purpose of reinvigorating male community leadership!”

Tags: 2nd-F, Beaker, Endo, Tortuga, Lakers

Date: 2026-10-23
AO: Flat Earth
Q: Panda Express ,
PAX: Manhole, Swish, Pine tar, Pancake, Y2K, DQ, Shiplap, Big Mac, BigBlue, LouGee, Panda Express, Jolly, Tortuga, Spokes, Oompa, Babe, Cheese, Hypotenuse, bolt FNGs: None
COUNT: 19
Conditions:

WOR: ssh

The Thang: frisbee

Moleskine:

Tags: Flat Earth, Manhole, Swish, Pine tar, Pancake, Y2K, DQ, Shiplap, Big Mac, BigBlue, LouGee, Panda Express, Jolly, Tortuga, Spokes, Oompa, Babe, Cheese, Hypotenuse, bolt

Date: 2026-10-13
AO: Flat Earth
Q: Gummi Bear ,
PAX: DQ, Gummi Bear, Banks, Cheese, Too Big To Fail (TBTF), MaiTai, Tortuga, Shiplap, Swish, Snatch (F3 NW HWY), Pancake, Jolly, BigBlue, Dewey, Panda Express, Big Mac, Hypotenuse, Pine tar, Babe FNGs:
COUNT: 19
Conditions:

WOR:

The Thang: the ushe

Moleskine: Gummi story with no punchline or lesson

Tags: Flat Earth, DQ, Gummi Bear, Banks, Cheese, Too Big To Fail (TBTF), MaiTai, Tortuga, Shiplap, Swish, Snatch (F3 NW HWY), Pancake, Jolly, BigBlue, Dewey, Panda Express, Big Mac, Hypotenuse, Pine tar, Babe

Date: 2026-10-22
AO: Dark Room
Q: Manhole ,
PAX: Jolly, Tortuga, Lakers, Manhole, Brainfog, Oompa, Beaker FNGs:
COUNT: 7
Conditions: Absolutely gorgeous!

WOR: You know it.

The Thang: Stargazers…in a way

Moleskine: IYKYK

Tags: Dark Room, Jolly, Tortuga, Lakers, Manhole, Brainfog, Oompa, Beaker

Date: 2026-10-22
AO: Mastodon
Q: Endo ,
PAX: Archive, Mr Roboto, Big Mac, DQ, Cheese, Stock boy, Sparrow, Endo FNGs: None
COUNT: 8
Conditions: clear, dark, 47

WOR: motivators, arms, apolos, bonnies

The Thang: Cindy 500! See the preblast for details. We made it through lap 400. Then some light PT exercises. PAX rocked out to Bon Jovi.

Moleskine: Sometimes we just need to talk through an intense event with somebody (Stock Boy’s near fight in the Taipei airport). Or write about it (Endo’s bedtime story for his kids after an overnight on the airport floor). Or sometimes talking with a coworker over a complex thing at work reveals a clear aha moment or path forward. Aye!

Tags: Mastodon, Archive, Mr Roboto, Big Mac, DQ, Cheese, Stock boy, Sparrow, Endo