Backblasts

Date: 2026-02-06
AO: Ground Zero
Q: Endo ,
PAX: Endo, Dumpster, Da Vinci, Manhole, Brainfog, Samsonite, Short Circuit, Stock boy, Beaker, Mr Roboto, Panhandle, Pacecar, Cheap Shot, Dr. Phil, Toto, Buns, Crack, LeMond, Ankles, Mr. Bean FNGs: None
COUNT: 20
WOR: skips with arm swings until the surly security guard chased us out of the neighboring parking lot 🙂

The Thang: ran wheaton ave south to hawthorne ln then to 7 gables. Crack and pacecar made it all the way to 7 gables backdoor. Ruckers made it to Edison.

Moleskine: If you have a kid in sports, or train for competition yourself, make sure to ask yourself or your kid if they are enjoying it. Hard effort is sometimes necessary, but don’t overdo it. If you’re not enjoying it, maybe back off a bit.

COT: Dr Phil friend’s wife Kristen cancer diagnosis.

Tags: Ground Zero, Endo, Dumpster, Da Vinci, Manhole, Brainfog, Samsonite, Short Circuit, Stock boy, Beaker, Mr Roboto, Panhandle, Pacecar, Cheap Shot, Dr. Phil, Toto, Buns, Crack, LeMond, Ankles, Mr. Bean

Date: 2026-02-05
AO: Dark Room
Q: Framed ,
PAX: Tortuga, Crack, LeMond, Beaker, Framed, Flower Boy, Brainfog, Manhole, Jayhawk, Lakers FNGs: None
COUNT: 10
WOR: SSHs, T-Bone Burpees, Abe Vigodas, Imperial Walkers, Mountain Climbers

The Thang:
– Focus on the Negative (with Coupons) – Squats, Overhead Press, Curls, Skull Crushers – Scout Run
– Focus on the Negative, Round 2
– Partner Up on Short Loop – 1 PAX Farmer Carries / 1 PAX Performs an Exercise (10 Merkins, 20 Lunges, or 20 LBCS) – Mary Circuit at the Playground w/ 20 Dips as the Control

Moleskine:
Martial Arts saying – “If you master the art, you’ll always be able to fight. But if you only focus on fighting, you’ll miss the art.” Figure out the passion, the purpose and the deeper meaning behind what you do. Step out of the frame and see the whole picture. Ask yourself how this applies to various aspects of life – work, family, F3, etc.

COT: IYKYK / Minute of Silence

Tags: Dark Room, Tortuga, Crack, LeMond, Beaker, Framed, Flower Boy, Brainfog, Manhole, Jayhawk, Lakers

Date: 2026-02-05
AO: Mastodon
Q: Banks ,
PAX: Archive, Stock boy, Mr Roboto, Endo, Sparrow, Panhandle, Da Vinci, Big Mac, SAGA, Jolly, Toto, Jailbreak, Banks, Samsonite FNGs: None
COUNT: 14
WOR: The Usual
– 7x motivators
– 10x Windmills, IC
– 10x Mountain Man Poopers IC
– 10x MErkins IC
– Stretch OYO

The Thang: Pearls on a String
– 11’s at the light poles with Merkins and BBS
– Dan Taylors to 8
– 50 Flutters IC
– Pullup/Merkin Partner pyramid countdown from 10
– Mini Partner Dora at Hoffa – 50 burpees/100 Merkins/150 BBS

Moleskine:
“Don’t tell people how to do things, tell them what to do and let them surprise you with their results.” ― George S. Patton

COT:iykyk

Tags: Mastodon, Archive, Stock boy, Mr Roboto, Endo, Sparrow, Panhandle, Da Vinci, Big Mac, SAGA, Jolly, Toto, Jailbreak, Banks, Samsonite

Date: 2026-01-26
AO: Ground Zero
Q: Mr. Bean ,
PAX: Mr. Bean, Manhole, Crack, Stock boy, Endo, Archive, Flower Boy, Bo-Peep, Short Circuit, Mr Roboto, Samsonite FNGs:
COUNT: 11
WOR: SSH OyO GO

The Thang: run Ruck -25

Moleskine: World is broken find your identity in a higher power and identify your traumas to overcome, work through and not continue the cycle.

COT: Manhole – 2.0 wisdom teeth Archive – 2.0 3yo discipline Pax looking for work

Tags: Ground Zero, Mr. Bean, Manhole, Crack, Stock boy, Endo, Archive, Flower Boy, Bo-Peep, Short Circuit, Mr Roboto, Samsonite

Date: 2026-02-04
AO: Tar Pit
Q: Panhandle ,
PAX: DQ, T-bone, Panhandle, Tortuga, Sparrow
FNGs: None
COUNT: 5
WOR: SSHs, Abe vigodas, good mornings, arm circles

The Thang:
– Around the Lake alternating sandbag throw and BOMBS (5 burpees and 10 each of outlaws, merkins, BBSs, and squats)
– At the spa: around the circle with the “timer” being the sandbag exercise; run a lap around the hamster wheel after each set – sandies and squats (rotate until each pax has done 25 sandies) – sandbag squats and BBSs
– weighted BBSs and merkins

Moleskine: suffering can produce hope but only when it is endured with the assurance of redemption

COT: DQ’s 2.0 sick, Panhandle’s frustration with his job, TBone traveling

Tags: Tar Pit, DQ, T-bone, Panhandle, Tortuga, Sparrow

Date: 2026-02-04
AO: Ground Zero
Q: Banks ,
PAX: LouGee, Lakers, Crack, Stock boy, Manhole, Mr. Bean, Dumpster, Banks, Audible, Beaker FNGs: None
COUNT: 10
WOR: 15x SSH, 10x Windmills, Stretch OYO

The Thang: Ran/Rucked east

Moleskine:
“Two is not a winner and three nobody remembers. What does it take to be number one?” – Nelly

COT:iykyk

Tags: Ground Zero, LouGee, Lakers, Crack, Stock boy, Manhole, Mr. Bean, Dumpster, Banks, Audible, Beaker

Date: 2026-02-03
AO: Dark Room
Q: Lakers ,
PAX: Lakers, Crack, Manhole, Flower Boy, Toto, Jayhawk, Brainfog, Framed, Beaker FNGs: None
COUNT: 9
WOR:
SSH
Mosey around Parking Lot
Arm Circles, including Wax On/Wax Off
Picking Daisies
Runner Stretch

The Thang:
Mosey to Shelter
Squats (facing the wall for proper form)
Bulgarian Split Squats
Merkins to Downward Dog
Good Mornings

Run Lap

Calf Raises
Butterfly Stretch
Hurdle Stretch on 6

Repeat three times

MARY:
American Hammers
Flutter Kicks
BBSUs
Freddy Mercury
LBCs

Moleskine:
1. Strength will get you there, Flexibity will keep you going back. Don’t over look physical or mental flexibility. 2. Q of the Week: A Hobby you’re a pro at?
We got a DM, a chef, a bartender, a mechanic, a welder, a drywaller and MORE!

COT: IYKYK

Tags: Dark Room, Lakers, Crack, Manhole, Flower Boy, Toto, Jayhawk, Brainfog, Framed, Beaker

Date: 2026-02-03
AO: Mastodon
Q: Dumpster ,
PAX: Jailbreak, LeMond, Stock boy, Dumpster, Endo, Da Vinci, Mr Roboto, Falsetto, Samsonite, Glowstick FNGs: None
COUNT: 10
WOR:
Follow the Leader

Danger zone
Imperial Walkers
Toy Soldiers
SSH
Mountain Climbers
Arm Circles
OYO Stretching

The Thang:

California Dreamin’
Lunges around curb
Once back to start do 20 Merkins
– Repeat

Mosey near the Hamptons

Born To Be Wild
Squats in a line and pass ball overhead and back… then
Side shuffle to trash can and back
– Repeat

Mosey to PoopHouse

Wonderwall
Wall sit and pass ball
Squats and pass ball
Sit ups and pass ball

Mosey over to Shop & line up

I Won’t Back Down
5 burpees
Broad Jump to tree & back,
– Repeat doing 1 less burpee each time

Africa
Table Presses
Calf Raises on Chorus – “it’s gonna take a lot.”

All the Small Things
Crunchy Frogs – 1 min
Box Cutters – 1 min

Suddenly I See
Raggedy Andys
Step ups on chorus — “suddenly I see”

Boulevard of Broken Dreams
Imperial walkers
Mountain Climbers on chorus “My shadow”

Mosey back to start

Recover Recover

Moleskine:
Depression is real and tough… factors = life events, news, weather, chemical imbalance, etc. I’ve had bouts of depression or dysthymia off and on the past several years… negative thoughts, spiraling down, leading to low motivation, lack of energy, avoidance of things. Last May, I felt depressed and didn’t come to F3 for a whole month. I started up on medication again… started doing things, and then was feeling better, increased confidence… and it helped that I had my sisters to talk with, my wife, a few friends who listened and hung out. If you know someone who is depressed reach out to them… and if you are depressed – reach out to people you trust… safe people who will listen and try and help.

COT: Silent meditation/ prayer & Amen

Tags: Mastodon, Jailbreak, LeMond, Stock boy, Dumpster, Endo, Da Vinci, Mr Roboto, Falsetto, Samsonite, Glowstick

Date: 2026-02-03
AO: Flat Earth
Q: Tortuga ,
PAX: Candyland, Gummi Bear, Panda Express, Bloomer, Banks, Shiplap, Homie, Too Big To Fail (TBTF), Fiona, Tortuga, Wagyu FNGs:
COUNT: 11
WOR: ssh, down and back

The Thang: 5v6

Moleskine: You can go to live in Germany or Turkey or Japan, but you cannot become a German, a Turk, or a Japanese. But anyone, from any corner of the Earth, can come to America and become an American. -Ronald Reagan

COT: forgot to do name-o-rama. Got some good feedback for Feedback February.

Tags: Flat Earth, Candyland, Gummi Bear, Panda Express, Bloomer, Banks, Shiplap, Homie, Too Big To Fail (TBTF), Fiona, Tortuga, Wagyu

Date: 2026-02-02
AO: Tar Pit
Q: Banks ,
PAX: Big Mac, Treebeard, Jolly, Panhandle, Banks, SAGA, Da Vinci, Tortuga FNGs: None
COUNT: 8
WOR: The Usual
– 25x SSH IC
– 10x Windmills IC
– 10x Mountain Man Poopers IC
– 10x Merkins IC
– Stretch OYO

The Thang:
We partnered up and did a Dora with the following exercises: – 100 Thrusters
– 200 Squats
– 300 Monkey Humpers

We took an intermission at the spa and went around the circle with each PAX leading an Ab Exercise. All went to 20 reps, exercises were: – Flutter Kicks
– Freddie Mercuries
– Low Plank
– BBS
– American Hammer
– Protractors
– Crunches
– Crunchy Frog

Then since it is Groundhog’s Day, we did the same Dora again!

Moleskine: From Marcus Aurelius
Never be overheard complaining…Not even to yourself. In https://store.dailystoic.com/pages/meditations, Marcus speaks to this idea over and over and over again: Look inward, not outward. https://www.youtube.com/watch?v=jpPDkKjpr64. Don’t meddle in the affairs of others. When you see someone acting objectionably, remember when you have acted that way. https://dailystoic.com/a-stoic-response-to-complaining/ because they have too much to improve on at home. When we make the distinction between https://www.youtube.com/watch?v=3STjOKmuJhc, we see very quickly that it is only our own decisions and actions and words and thoughts that are worthy of our attention. Everything else is the business of everyone else.

COT: iykyk

Tags: Tar Pit, Big Mac, Treebeard, Jolly, Panhandle, Banks, SAGA, Da Vinci, Tortuga