Backblasts

Date: 2026-06-08
AO: Downrange
Q: Stock boy ,
PAX: Dumpster, Beaker, Stock boy, DQ, Lakers, Noodles
FNGs: None
COUNT: 6
Conditions:
Warm and wet, but rain stopped right as we started.

WOR:
Abe Vigodas, toy soldiers, bat wings

The Thang:
We started with a sandee race to get a player order to pick teams.

THEN WE PLAYED SANDEEBALLZZ!!!!

https://f3-wheaton.slack.com/archives/CH8SM1N2Y/p1780920675136669

Moleskine:
Plan ahead and try to be prepared, but sometimes life throws a monkey wrench in the works; don’t obsess over that which you have no control.

Tags: Downrange, Dumpster, Beaker, Stock boy, DQ, Lakers, Noodles

Date: 2026-06-06
AO: Flat Earth
Q: Hypotenuse ,
PAX: Candyland, White Noise, Bloomer, Spit Valve, Hypotenuse, Panda Express, DQ, Jack, Swish, Tortuga, Cheese, BigBlue, Snatch (F3 Northwest HWY), Headtop, DaCount, CoachT, Scoopy, Bog FNGs: None
COUNT: 18
Conditions: humid

WOR: 15xSsh, down and back

The Thang: one big game

Moleskine: Gratitude

Tags: Flat Earth, Candyland, White Noise, Bloomer, Spit Valve, Hypotenuse, Panda Express, DQ, Jack, Swish, Tortuga, Cheese, BigBlue, Snatch (F3 Northwest HWY), Headtop, DaCount, CoachT, Scoopy, Bog

Date: 2026-06-08
AO: Ground Zero
Q: Audible ,
PAX: Samsonite, Audible, Mr Roboto, Flower Boy, Tortuga, Cheese FNGs: None
COUNT: 6
Conditions:

WOR:
We started a two different locations and rucked toward(s) each other.

The Thang:
Some ran, others rucked.

Moleskine:
Sometimes the strongest thing to do is not win an argument, it’s to refuse to have one.

Tags: Ground Zero, Samsonite, Audible, Mr Roboto, Flower Boy, Tortuga, Cheese

Date: 2026-06-08
AO: Tar Pit
Q: Da Vinci ,
PAX: Da Vinci, Jolly, SAGA, Panhandle, T-bone
FNGs: None
COUNT: 5
Die of Death to Scythian!

TICKET TO ROLL: 60 curls, 50 merkens, 40 shoulder press, 30 BBSU, 20 skull crushers, 10 thrusters. 1. Curls and BBSU
2. Skull crushers and Box cutters
3. Derkens and flutters
4. Shoulder press and Outlaws
5. One arm rows and American hammers
6. Goblet squats and Oblique V ups
7. Derkens and Leg lifts
8. Hodors and Freddie Mercuries 9. BLOCKESS FOR THE WHOLE SONG 10. WILD CARD (pick two) 11. Curls and BBSU 12. Skull crushers and Box cutters
13. Derkens and flutters
14. Shoulder press and Outlaws
15. One arm rows and American hammers
16. Goblet squats and Oblique V ups
17. Derkens and Leg lifts
18. Hodors and Freddie Mercuries 19. BLOCKESS FOR THE WHOLE SONG 20. WILD CARD (pick two)

Moleskin: Columba (celebrated tomorrow on June 9) is one of the big three, the three patron saints of Ireland (along with Patrick and Brigid). After a dispute over a manuscript he declared war against a pagan king for breaking asylum, and thousands died. He was arguably in the right, but he took the blame anyway and exiled himself from his home, aiming to win as many back to salvation as he lost to the war. It was midlife, he was 42. It was said the segulls screamed in grief at his departure. But this is how Iona was founded and the Scoti, the wildmen, were converted. He became known as the dove of the church, Columcille. He was a poet, and when the bards were banished from Ireland, he did go back to Ireland once, with Scottish soil strapped to his feet so as not to break his vow, to ensure that the bards remained.

“By the time I visited Iona I was convinced that we who serve an entirely indoor God have lost a great part of our faith. We must break through the cold, hard walls of our institutionalized worship and reach for the soft, warm, reality of God this is found out of doors. Our indoor God is too small. We need to view him thorugh the universe he created.” -Calvin Miller, The Path of Celtic Prayer

Tags: Tar Pit, Da Vinci, Jolly, SAGA, Panhandle, T-bone

Date: 2026-06-06
AO: Mastodon
Q: Stock boy ,
PAX: Stock boy, Jailbreak, The wet burrito, Too Big To Fail (TBTF), Dumpster, Bloomer, Mr Roboto FNGs: None
COUNT: 7
Conditions:
Hot, humid, and buggy

WOR:
We met at the parking garage and quickly realized that was a mistake, so we rifle carried to the park Northwest of Mariano’s.

Then we did 1010 reps (binary) (10 decimal) of:
Side straddle hops
Copperhead squats
Copperhead merkins

The Thang:
We did 1100100 reps (binary) (100 decimal) of various exercises, doing as many in a row as possible until failure, after which we ran to the backstop of the nearby baseball field, then continued reps. After all 1100100 reps were complete, we did the run again.

1. Goblet squats
2. Curls
3. Derkins
4. Flutters (2 is 1)
5. Calf raises
6. One arm rows (100 per arm)
7. Chest presses

We didn’t have time for 100 thrusters, so we did 1010 in cadence. Then we finished with Mary.

Moleskine:
Realize that many difficult times you face are not as bad as ones in the past, and even the ones that are harder are not as hard as trials others are going through. Use that to help yourself appreciate when times are good.

Tags: Mastodon, Stock boy, Jailbreak, The wet burrito, Too Big To Fail (TBTF), Dumpster, Bloomer, Mr Roboto

Date: 2026-06-06
AO: Tar Pit
Q: Panhandle ,
PAX: LeMond, Panhandle, Beaker, Da Vinci
FNGs: None
COUNT: 4
Conditions:

WOR: SSHs, good mornings, abe vigodas, bat-wings

The Thang: DORA & spittoon

PAX paired up and completed the following reps of exercises while running around the traffic circle in front of the school. (Track is closed until 6/12). Then, once the pair finished, they ran down to the street and up the stairs together, then everyone did a spittoon-style set with new exercises.

100 Thrusters (spittoon of 200 curls)
200 BBSs (spittoon of 200 squats)
250 merkins (spittoon of 200 leg lifts)
250 overhead press (spittoon of 200 dips)
250 lunges (1-1) (spittoon of 200 rows)

Moleskine: patience is the most difficult of the virtues for me because I just want to get things done – have patience!

Tags: Tar Pit, LeMond, Panhandle, Beaker, Da Vinci

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’ 🎉