Backblasts

Date: 2026-06-18
AO: Dark Room
Q: Banks ,
PAX: Tortuga, Framed, LeMond, Jolly, Lakers, Brainfog, Body Double, Portage, Banks, Beaker, The wet burrito FNGs: None
COUNT: 11
Conditions: Beautiful

WOR:
– Chumbaburpee
– 10 x Windmills
– Stretch OYO
– Ran to the soccer field and bear crawled around the circle. If you caught the person in front of you they had to do 5 burpees

The Thang: Beach Body
We circled up and assigned exercises to the stations. The person with the sandball was the pacer. We did 2 rounds with a break in the middle to do 100 flutter kicks and 25 oblique crunches. The exercises were: – Sandball over the shoulder throws (6x – pacer)
– BBS
– Merkins
– Tricep Extensions
– Dips
– Pull-ups
– Overhead Press
– Sandbag Squats
– Battle Rope
– Curls
– Bent over sandbag rows

Moleskine:
Willingly do hard things, it makes it easier to overcome when they unexpectedly show up in your life.

Tags: Dark Room, Tortuga, Framed, LeMond, Jolly, Lakers, Brainfog, Body Double, Portage, Banks, Beaker, The wet burrito

Date: 2026-06-16
AO: Dark Room
Q: Body Double ,
PAX: Dumpster, LouGee, Framed, Ankles, Lakers, Sparrow, Flower Boy, Brainfog, Body Double, Noodles FNGs: None
COUNT: 10
Conditions: Beautiful 70 degrees

WOR:
Albatross Wings 20
Side Straddle Hops 20
Elaine Benes 20

The Thang:
Group D World Cup Tour
Airport:
Airport Security 10
Around the World Lunges 6
Around the World Coupon 4
Laps 2

Soccer Side Steps

Australia (1788):
Aussie Burpees17
Aussie Snow Angels 8
Aussie Shoulder Taps 8

Soccer Backpedal

Turkey (1923):
Turkish Dead Lifts 19
Baryshnikovs 20
Turkish Get Ups 3

Soccer Toe Slides

Paraguay (1811):
Rosalitas paired with Diego Curls 18
WW3 Sit Ups paired with Paula Abdul Jump Squats 11

Soccer High Knees

United States (1776):
American Hammers 17
Amish Wobbles 7
Grand Canyon Jump Bear Crawls 6

Soccer Heal Kicks

Moleskine:
Stick with PLAN (Purpose, Line, Another, Noteworthy)

Tags: Dark Room, Dumpster, LouGee, Framed, Ankles, Lakers, Sparrow, Flower Boy, Brainfog, Body Double, Noodles

Date: 2026-06-17
AO: Tar Pit
Q: Tortuga ,
PAX: Panhandle, Tortuga, Too Big To Fail (TBTF), Jolly, Sparrow, Beaker FNGs:
COUNT: 6
Conditions: dreamy

WOR: ssh, copperhead merkins and squats, batwings, stretching

The Thang: partners carry coupons, chalk, and a gallon of water. At the top of a staircase they do the exercises written there: 10 of one, 20 of another, 30 of the third. If there’s less than three written, just do what’s there. Next, write a new exercise. Leave and go to a new staircase.
If you arrive and there are already three, do all three, erase them with the water, and write a new one.
Once only: when you write a third exercise, circle all three. The team that arrives next must do 20, 40, 60 reps.
One point per erase. All points forfeited if your team isn’t at the flag by 6:14.

Only one team made it to the flag on time. Congratulations Beaker and Too Big To Fail (TBTF)!

Moleskine: look the Q in the eye during name-o-rama.

Tags: Tar Pit, Panhandle, Tortuga, Too Big To Fail (TBTF), Jolly, Sparrow, Beaker

Date: 2026-06-16
AO: Flat Earth
Q: Jolly ,
PAX: Has Been, Dewey, Wagyu, Hypotenuse, Panda Express, Jolly, Lib, Shiplap, Swish, Bloomer, Oompa, Snatch (F3 Northwest HWY), Banks, Candyland, Frogger, Cyclops, Cutter, Squeaks, Parasite FNGs: 1 Parasite
COUNT: 19
Conditions: 60
60F, Feels like 57F, Humidity 72%, Wind 8mph from SSW
WOR:
SSH
Down and back
The Thang:
10v10 ultimate – F3 Veterans vs. Rookies
Moleskine:
Have fun

Tags: Flat Earth, Has Been, Dewey, Wagyu, Hypotenuse, Panda Express, Jolly, Lib, Shiplap, Swish, Bloomer, Oompa, Snatch (F3 Northwest HWY), Banks, Candyland, Frogger, Cyclops, Cutter, Squeaks, Parasite

Date: 2026-06-16
AO: Mastodon
Q: Mr Roboto ,
PAX: Tortuga, LeMond, Too Big To Fail (TBTF), Stock boy, Bostaff, Audible, Mr Roboto, Samsonite FNGs:
COUNT: 8
Conditions:
Partly cloudy, but a beautiful 60° with little humidity

**AO setup:** Bring a coupon (cinder block) per PAX.

WOR:
– Imperial Walkers x10 IC
– SSH x20 IC
– Hip circles x10 each direction
– Cherry Pickers x10 IC
– Mosey to the Hamptons

THANG 1:
EMOM. Rotate through the exercises, switching exercises on the minute for 4 sets of 3 cycles:

– Goblet Curtsy Squats x15 (coupon at chest, step behind and down) – Block Sit Squats x20 (squat to tap the coupon, drive up)
– Step-Ups x15 each leg (onto the coupon)

Mosey to the big field at the base of Hoffa.

THANG 2:
Dora with the following…
– Bulgarian Split Squats x100 each leg (rear foot up on the coupon laid flat) – Goblet Squats x150 (coupon at chest, full depth)
– Romanian Deadlifts x100 (hinge at the hips, coupon close to shins)…Some of us didn’t finish these.

We were going to do this last part on top of Hoffa, but instead we went back to the Hamptons.

THANG 3
Run through once; repeat if time allows:

– Block Hip Thrusts (Pickle Pointers) (shoulders on the ground, coupon across hips, drive hips to the sky) while partner does these…
– Side Lunges x~20 to the sidewalk and back (step wide, sit into the hip, coupon at chest)

Back to the parking lot.

Moleskine:
There’s this concept of an “atomic habit.” It’s the smallest step you can take toward creating a bigger habit. I want to be able to do 5 pull ups unassisted. Instead of focusing on that and getting nothing done, I recently put an exercise band up around a solid tree branch in my backyard. Now, every day, I go out and do as many sets of 5 with the band. Eventually, I’ll change bands. One day, with time, I hope to reach my goal.

5-minute increments add up faster than 0-minute increments.

Tags: Mastodon, Tortuga, LeMond, Too Big To Fail (TBTF), Stock boy, Bostaff, Audible, Mr Roboto, Samsonite

Date: 2026-06-15
AO: Tar Pit
Q: Big Mac ,
PAX: Big Mac, Panhandle, Tortuga, Chuck, Jolly, SAGA, T-bone, Oompa, Da Vinci, Beaker FNGs: None
COUNT: 10
Conditions: Beautiful, cool morning.

WOR: Motivators (x7) Picking Daisies OYO, calf and runner’s stretch.

The Thang: Mosey to area left of sidewalk. Do the exercise run round the circle by the boathouse in between and continue. 25 Blockees
Run
50 Derkins
Run
75 Coupon Swings
Run
100 Goblet Squats
Run
75 Coupon Swings
Run
50 Derkins
Run
25 Blockees
Run

Moleskine: 2.0 got worked up about something minor. We had a conversation about taking a minute to calibrate the importance of the issue at hand with life more generally. I realized, I needed to apply the same lesson to my life. What are you worked up about that won’t be that important a day from now, a year from now, a decade from now, a century from now? Take a moment to calibrate your response.

CoT: Recent Wheaton alum who perished in Lake Michigan. Prayer for spouse, families, and friends left behind. Beginning of Wheaton College Summer Institute.

Tags: Tar Pit, Big Mac, Panhandle, Tortuga, Chuck, Jolly, SAGA, T-bone, Oompa, Da Vinci, Beaker

Date: 2026-06-15
AO: Downrange
Q: Dumpster ,
PAX: Dumpster, Falsetto, Jayhawk, Stock boy, Brainfog, Portage, Noodles FNGs: None
COUNT: 7
Conditions: Excellent air temp, wet field at Hampe Park in Carol Stream

WOR:
Michael Phelps
Hillbillies
Mountain climbers
Plank jacks
Stretch on your own

The Thang:
Brisk Scout Walk with extra (pink) sand bag following the path to the edge of AO

In a circle together
Sandbag clean presses
Salt Shakers
Up and overs (Behind the back drops)

(Moving back across the field – one goal at a time)!

Bear crawl pull throughs
Gallup Right
Gallup left
Bear hug walk backwards
Murder bunnies

At starting end line

Ball hitting trials and SandeeBallz practice on the small soccer field – everyone takes turns to hit various kinds of balls across the field.

Moleskine:

Circle ⭕️ of Gratitude- each pax shared something they are grateful for.

Silent meditation/ prayer and closed with:

F3 Prayer of Gratitude

We are grateful for Fitness – to be able to exercise and move our bodies in the various ways that we are capable of.

We are grateful for Fellowship – to spend social time together and develop friendships with each other.

We are grateful for Faith – as we have various hope and beliefs – and our faiths come in different styles, shapes, and sizes.

Tags: Downrange, Dumpster, Falsetto, Jayhawk, Stock boy, Brainfog, Portage, Noodles

Date: 2026-06-15
AO: Ground Zero
Q: Mr Roboto ,
PAX: Mr Roboto
FNGs:
COUNT: 1
Conditions:
Unseasonably chilly (52°) with clear skies

WOR:
Mostly just looking around confused.

The Thang:
After confirming that it was a) Monday, b) 5:30am, and that c) I was in the correct spot, I began a solo ruck east. I thought I might stop at Starbucks, but I didn’t want to spend $7 on a latte, and I had ground to cover.

After rucking east to the pedestrian underpass with the 20lb kettlebell in my right hand, I turned around and held it in my left as I rucked west.

I made it back too early, so I went over the bridge and back, too.

Moleskine:
You know what I was doing 3 years ago at 5:30 in the morning? Neither do I. Probably sleeping. It takes time to form good habits, and F3 is one of the best that I’ve made.

Tags: Ground Zero, Mr Roboto

Date: 2026-06-13
AO: Tar Pit
Q: LouGee ,
PAX: LouGee, Tortuga, Panhandle, LeMond, What
FNGs: None
COUNT: 5
Conditions:
62 degrees, 90% humidity, 5 mph winds from the south, fair skies WOR:
11x Arm Circles (f/b), 10x Tin Man, 20x SSH, 60 sec Plank, OYO-Flying Nun (to What’s car and back) The Thang:
3x 12 min rounds (AMRAP); recovery walk between rounds to bike rack & back
Round 1: 10 reps each – Goblet Squats, Body Builders; Bernie Sanders to (1st, 2nd bench) and back
Round 2: 10 reps each – Blockees, Supermans; Lunge Walk to (1st, 2nd,3rd tree) and back
Round 3: 10 reps each – Single Row (l-r), V-ups; Run 1-2-3 laps around the playground *3 min Quick round (AMRAP)
10 reps each – Thrusters, Knee Tucks, Reverse Lunges (l-r)
Moleskine:
Have a growth plan! It doesn’t have to be perfect, just think forward and positive!

Tags: Tar Pit, LouGee, Tortuga, Panhandle, LeMond, What

Date: 2026-06-13
AO: Mastodon
Q: Lakers ,
PAX: Beaker, Short Circuit, Noodles, DQ, Hypotenuse, Jailbreak, Cottontail, Lakers, Bloomer, The wet burrito, Mr Roboto, Dumpster, Stock boy, Too Big To Fail (TBTF), & Company, Professor, Domo, Pom-Pomeranian, Tigger, Bert, Burpee, Buffer, Stirbar, Ruby, T-Rex FNGs: None
COUNT: 24
Conditions: Sunny and clear, 67degrees

WOR:
Silly run around the parking lot
SSH
Arm circles

The Thang: BATTLE THE SHADOW KING!
@ Baseball field aka Gamma Station:
3 rounds of 20x Hulk Squats and 20x Merkins, run to the outfield and back. Last round run the bases.

During travel between locations, random Iron Man Burpees.

@ Island aka Spider Base
20x Mountain Climbers
15x Spider-Man Merkins
Bear Crawl to path and back

@ Hoffa aka Ice Peak
Kids run up hill
Dads bearcrawl up
Kids run down and knock dads over
Lunge walk down

@ The Hamptons aka Secret Base
Hulk Smashers and War Machines (alternating lunges with fist on ground)

Captain Thors (1:3 ratio of BBSU to American Hammers

Round of Mary

Cool Down

Moleskine:
Real heroes aren’t found in comic books.
Real heroes help people.
Real heroes protect others.
Real heroes never quit.
And today, every one of you was a hero.

Tags: Mastodon, Beaker, Short Circuit, Noodles, DQ, Hypotenuse, Jailbreak, Cottontail, Lakers, Bloomer, The wet burrito, Mr Roboto, Dumpster, Stock boy, Too Big To Fail (TBTF), & Company, Professor, Domo, Pom-Pomeranian, Tigger, Bert, Burpee, Buffer, Stirbar, Ruby, T-Rex