Backblasts

Flat Earth Flat Earth

Date: 2026-09-12
AO: Flat Earth
Q: Banks ,
PAX: Gummi Bear, Too Big To Fail (TBTF), Yoyo, Tortuga, Cheese, Hypotenuse, Candyland, D’Count, Y2K, Chippy, Banks, White Noise, Has Been, Jolly, BigBlue, Knuckleball, Headroom, Mac&Cheese FNGs: None
COUNT: 19
Conditions:

WOR:yes

The Thang:ultimate

Moleskine:carpe diem

Tags: Flat Earth, Gummi Bear, Too Big To Fail (TBTF), Yoyo, Tortuga, Cheese, Hypotenuse, Candyland, D’Count, Y2K, Chippy, Banks, White Noise, Has Been, Jolly, BigBlue, Knuckleball, Headroom, Mac&Cheese

Dark Room Dark Room

Date: 2026-09-10
AO: Dark Room
Q: Manhole ,
PAX: Noodles, Framed, Manhole, Lakers, LeMond, perculator
FNGs:
COUNT: 6
Conditions: gorgeous

WOR: yup

The Thang: mosey with coupon, set of exercises

Moleskine: IronPAX can feel like a competition, remember that F3 is a brotherhood and we are here to lift each other up. Iron sharpens iron.

Tags: Dark Room, Noodles, Framed, Manhole, Lakers, LeMond, perculator

Flat Earth Flat Earth

Date: 2026-09-11
AO: Flat Earth
Q: Jolly ,
PAX: Swish, Jolly, Y2K, Tortuga, White Noise, Chippy, Shiplap, Snatch (F3 NW HWY), Banks, MaiTai, Spokes, Dewey, Hypotenuse, Pine tar, Cheese, Has Been, BigBlue, DQ, Panda Express, Bloomer, Spit Valve, Candyland, Headtop, Cappy, Chopsticks FNGs: None
COUNT: 25
Conditions:
Clear sky, 58F, Humidity 86%, Wind 4mph from ESE
WOR:
SSH, down and back
The Thang:
6v6 on football field, 7v6 on soccer field
Moleskine:
25 years ago on 9/11 in the midst of tragedy, we united as country. Since then we’ve become a very divided country. Look for ways to united us and stay out of the social media, political nonsense.

Tags: Flat Earth, Swish, Jolly, Y2K, Tortuga, White Noise, Chippy, Shiplap, Snatch (F3 NW HWY), Banks, MaiTai, Spokes, Dewey, Hypotenuse, Pine tar, Cheese, Has Been, BigBlue, DQ, Panda Express, Bloomer, Spit Valve, Candyland, Headtop, Cappy, Chopsticks

Ground Zero Ground Zero Run/Ruck – remembering 9/11

Date: 2026-09-11
AO: Ground Zero
Q: Endo ,
PAX: Da Vinci, LeMond, Runs, The wet burrito, Mr. Bean, Cheap Shot, SAGA, Endo, Crack, Beaker, Mall Cop, Panhandle, Toto, Topham, Mr Roboto, Stock boy, Manhole FNGs: None
COUNT: 17
Conditions: cool and crisp

WOR: 9 ssh, 11 goodballs, abe vigodas, stretch

The Thang: went north. Crack, lemond and endo made it to geneva rd. Were treated to the unsettling sounds of a night heron and a screech owl along the way.

Moleskine: George W Bush made some rare public comments this week that we are forgetting 9/11. He said the US needs to be involved abroad or else it will come to us (in the form of terrorism).

Mentioned the cops who wouldn’t leave the scene, the fallen first responders, the regular joes who pitched in where they could, and the safety experts who had prepared the towers for a quick evacuation (especially relevant to the south tower).

Who are you in a moment of crisis? I know i have a “run away” instinct, but awareness of that helps. Preparing for certain scenarios can help a lot too, like the evac drill. Is there a drill you need to do with your family?

As a bonus for those who read this, some people expect the next surprise terrorism event to be an AI enabled attack on financial or healthcare infrastructure, or an AI-created supervirus, in the next decade. Don’t mean to create paranoia, but something to consider.

Tags: Ground Zero, Da Vinci, LeMond, Runs, The wet burrito, Mr. Bean, Cheap Shot, SAGA, Endo, Crack, Beaker, Mall Cop, Panhandle, Toto, Topham, Mr Roboto, Stock boy, Manhole

Mastodon IronPAX 2026 Week 1

Date: 2026-09-10
AO: Mastodon
Q: Stock boy ,
PAX: Oompa, DQ, Too Big To Fail (TBTF), Chuck, Ankles, Audible, Endo, Tortuga, Tenderfoot, Beaker, Mr Roboto, Stock boy FNGs:
COUNT: 12
Conditions:
Perfect
WOR:
Side straddle hops
The Thang:
IronPAX week 1 challenge
Moleskine:
Show up even if you’re injured and modify as necessary

Tags: Mastodon, Oompa, DQ, Too Big To Fail (TBTF), Chuck, Ankles, Audible, Endo, Tortuga, Tenderfoot, Beaker, Mr Roboto, Stock boy

Ground Zero Ground Zero Run/Ruck

Date: 2026-08-19
AO: Ground Zero
Q: Mr. Bean ,
PAX: Hypotenuse, Cheap Shot, Mr. Bean, Stock boy
FNGs:
COUNT: 4
Conditions:

WOR: yep

The Thang:

Moleskine:F3 Moleskin: The Upside-Down Kingdom
​QIC: YHC
Text: Genesis 4, 21, 25, 48 | 1 Sam 16 | 1 Cor 1
​MOLESKINE:
​The world values size, status, and raw power. Both then and now, the world despises meekness, viewing it as weakness. But God continuously flips that script: ​Cain vs. Abel: Heart posture over birth order.
​Ishmael vs. Isaac: Divine promise over human striving.
​Esau vs. Jacob: The elder serves the younger.
​Manasseh vs. Ephraim: Jacob intentionally crosses his arms to bless the lesser. ​Eliab vs. David: Man looks at outward appearance; God looks at the heart.
​This all points directly to Jesus—the ultimate fulfillment. He redefined meekness not as weakness, but as strength under control. While the world demanded a conquering warrior, Jesus got low, embraced meekness as a supreme virtue, and conquered through service and the cross. ​”God chose the weak things of the world to shame the strong.” — 1 Cor 1:27 ​The Takeaway:
Drop the pride. High-impact men don’t mistake meekness for passivity—they harness real strength to serve, protect, and lead from the heart. ​Aye!
— YHC

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

Dark Room Dark Room – IronPAX Week 1

Date: 2026-09-08
AO: Dark Room
Q: Framed ,
PAX: Lakers, Toto, LeMond, Manhole, Framed, Body Double
FNGs: None
COUNT: 6
WOR: SSHs, Abe Vigodas, Mountain Climbers, Imperial Walkers

The Thang:
– 45-minute AMRAP
– Counting the total number of complete 400-meter laps.
– If time stops and you’re in the middle of the lap, it does not count. Whole numbers only. – Start the timer, run 400 meters, after 400 meters complete the following: – 10 Thrusters
– 10 Bonnie Blairs (right leg-left leg = 1 rep)
– 10 Jungle Boy Squats
– 10 Bonnie Blairs (right leg-left leg = 1 rep)
– 10 Thrusters
– Continue the pattern until time is called
– Scoring: Count the total number of 400-meter laps in 45 minutes

Moleskine: The first lap is always the hardest. The path starts to become clear after you begin. Just start!

Tags: Dark Room, Lakers, Toto, LeMond, Manhole, Framed, Body Double

Tar Pit Limping Along…

Date: 2026-09-09
AO: Tar Pit
Q: Panhandle ,
PAX: Bloomer, Spit Valve, Sparrow, The wet burrito, Panhandle, Tortuga FNGs: None
COUNT: 6
Conditions: warm and light rain

WOR: SSHs, youthful Abe Vigodas, arm circles, shoulder stretches

The Thang:
Did 11s at the benches around the lake:
– uneven block merkens (2-is-1) and nutcracker situps
– CPRs and one-armed rows (each arm)
– merkens and BBSs (didn’t quite finish these)

Moleskine: How do people end up on the wrong side of the ethical line? It’s not because they don’t know but, often, because they rationalized their way there bit-by-bit. To help with that, keep people around you who will help you keep your lines.

Tags: Tar Pit, Bloomer, Spit Valve, Sparrow, The wet burrito, Panhandle, Tortuga

Ground Zero Ground Zero Run/Ruck

Date: 2026-09-09
AO: Ground Zero
Q: Too Big To Fail (TBTF) ,
PAX: Too Big To Fail (TBTF), Cheap Shot, Topham, Audible, Mr. Bean, Stock boy FNGs: None
COUNT: 6
Conditions:
Rain

WOR:
SSH, Abe Vegodas, Good Mornings, runners stretch

The Thang:
Go north and then come back

Moleskine:
Accountability for commitments to yourself even when no one else knows about them, being reliable starts with following through on your own commitments.

Tags: Ground Zero, Too Big To Fail (TBTF), Cheap Shot, Topham, Audible, Mr. Bean, Stock boy

Flat Earth Flat Earth

Date: 2026-09-08
AO: Flat Earth
Q: Hypotenuse ,
PAX: Shiplap, Cheese, Jolly, MaiTai, DQ, Hypotenuse, Has Been, Panda Express, Spokes, White Noise, Tortuga, Knuckleball, Pine tar, Cutter, cappy, headtop, big blue, FNGs: None
COUNT: 18
Conditions: perfect

WOR: 15xSSH, DnB

The Thang:9×9 ultimate

Moleskine: Have Fun

Missing one person. Lmk who I missed

Tags: Flat Earth, Shiplap, Cheese, Jolly, MaiTai, DQ, Hypotenuse, Has Been, Panda Express, Spokes, White Noise, Tortuga, Knuckleball, Pine tar, Cutter, cappy, headtop, big blue,