Backblasts

Date: 2026-04-21
AO: Mastodon
Q: Lakers ,
PAX: Falsetto, Too Big To Fail (TBTF), Lakers, Stock boy, Mr Roboto, SAGA, Manhole, Samsonite, Da Vinci, LeMond, DQ FNGs: None
COUNT: 11
WOR:
SSH
Thai Fighters (this is a much funnier visual to me than Tie Fighters) Arm Stretch
Torso Stretch

There was already romance in the air as Mr Roboto and Da Vinci were making eyes at each other. Mosey to the grass at the base of Hoffa.

The Thang:
Three lines of cones are set up, each line 15 yards from the next. Pax paired up with those they feel the greatest affection for.

One exercise was completed TREEHOUSE STYLE. Treehouse Style count= pax one does 1 rep, pax two does 2 reps, pax one does 3 reps, until you get to 10 reps. Then pax one does 9 reps as you go back down to one. Each pax ends up doing 50 reps.

Exercises were all with coupon:
Curls
Overhead Press
Bent Over Rows
Sumo Squats
Flutter Kicks
Chest press
Skull Crushers

Between each exercise, we did shuttle runs to the three rows of cones. Runs consisted of: Run
Broad jump
Lunge walk
Bear crawl
Bernie Sanders
Karaoke (bonus points to Mr Roboto for maintaining eye contact with me) Run

Circle up for quick Mary:
Manhole Meatballs
Stock boy chose American Hammers
Samsonite chose Box Cutters

Moleskine:
The sad clowns in our life are yoyo-ing in the weight, lack deep friendships and try to go it alone. F3 is all about solving those problems!

COT: Nagging injuries, Nagging pax, Jobs, DQ FiL surgery upcoming.

Tags: Mastodon, Falsetto, Too Big To Fail (TBTF), Lakers, Stock boy, Mr Roboto, SAGA, Manhole, Samsonite, Da Vinci, LeMond, DQ

Date: 2026-04-21
AO: Dark Room
Q: Crack ,
PAX: Toto, Framed, Brainfog, Crack, Beaker
FNGs: None
COUNT: 5
WOR:
SSH IC
Abe Vigodas IC
Bat Wings IC
Scout Run short loop
The Thang:
All About the Benjamins: 25 reps each, lunge walk 25 steps between stations – Curls, Squats, Overhead Presses, Hand-Release Merkins Four rounds, 100 reps of each exercise and 400 lunges.

Mary:
BBSU
American Hammers
Crunchy Frog
Freddie Mercurys
Flutter Kicks
Box Cutters
Boat Canoe
LBCs

Moleskine:
Encourage one another. We talk about doing hard things, but how can we encourage others in our daily walk?

COT:
IYKYK

Tags: Dark Room, Toto, Framed, Brainfog, Crack, Beaker

Date: 2026-04-21
AO: Flat Earth
Q: Candyland ,
PAX: Wagyu, Banks, Hypotenuse, Candyland, Tortuga, Bloomer, Pine tar, Shiplap, Cheese, White Noise, Jolly, Panda Express, Homie, Oompa, DaCount FNGs: None
COUNT: 15
WOR: Side Straddle Hops x10, down and back stretching on your own

The Thang: 3 games of ultimate to 5, double catch needed to score final point

Moleskine: keep working on stuff. Even when it feels neverending

COT: requests unvoiced

Tags: Flat Earth, Wagyu, Banks, Hypotenuse, Candyland, Tortuga, Bloomer, Pine tar, Shiplap, Cheese, White Noise, Jolly, Panda Express, Homie, Oompa, DaCount

Date: 2026-04-20
AO: Ground Zero
Q: Flower Boy ,
PAX: Flower Boy, Beaker, Samsonite, Mr Roboto, LouGee, Endo, Stock boy, Ankles FNGs:
COUNT: 8
WOR: Side straddle hops and pickin’ daisies

The Thang: We ran or rucked north.

Moleskine: Be kind to yourself. (See Andrew Peterson song!)

COT: IYKYK

Tags: Ground Zero, Flower Boy, Beaker, Samsonite, Mr Roboto, LouGee, Endo, Stock boy, Ankles

Date: 2026-04-20
AO: Tar Pit
Q: Big Mac ,
PAX: Big Mac, Chuck, Jolly, Da Vinci, Panhandle, Too Big To Fail (TBTF), Tortuga, Manhole FNGs: None
COUNT: 8
WOR: Motivators, Copperhead Squats, Copperhead Merkins, Pick Daisies, Scoopies, Arm Circles

The Thang: Mozy to sunrise hill.
Round 1: The Horde Arrives
10 burpees per throw
1 Kubb tower per PAX, knock them over to advance to the next exercise Run down the ramp and bernie back up when the wee men are defeated. Round 2: 7 thrusters per throw
Round 3: 15 merkins per throw
Round 4: 15 BBSU
Thang 2: The enemy fights back. 2 throws per PAX, 5 hard exercises per remaining tower, 5 easy for fallen towers. Round 1: Bonnie blairs (2=1) for hard, Lunges (1=1) for easy Round 2: Blockees for hard, OH Press for easy
Thang 3: The final battle
Coupon swings, unbroken for as long as you can go, each of us get one chance for each multiple of 10 rounded down. See if we win or lose. (Ended with 4 of 8 fallen, the battle was a draw, the Wee-Men appear to be getting stronger in battle.)

Moleskine: – As incorrectly quoted but much pithier in The Morality of Law, L.L. Fuller (2nd ed., 1964) on page 185, “As Thomas Aquinas remarked long ago, if the highest aim of a captain were to preserve his ship, he would keep it in port forever.”

COT: PAX continued Job searches, Recovery for Giggles 2.0

Tags: Tar Pit, Big Mac, Chuck, Jolly, Da Vinci, Panhandle, Too Big To Fail (TBTF), Tortuga, Manhole

Date: 2026-04-13
AO: Tar Pit
Q: Big Mac ,
PAX: Big Mac, Chuck, SAGA, Jolly, Panhandle, Tortuga
FNGs: None
COUNT: 6
WOR: SSH, copperhead Merkins, copperhead squats, arm circles

The Thang: Start at the southwest corner of Glen Ellyn,
Do an exercise increasing reps EMOM by recommended amount. On failure, run up the hill to the stop sign. Flutter kicks until the 6 is in. – blockees (start at 5 or more, increase by 1 each EMOM)
– goblet squats (start at 16, increase by 2 and then 4)
– curls (start at 20, increase by2)
– blockee sit-ups (start at 12)

Moleskine: Moleskine – I was looking for tips for coaching kids soccer. One of the tips I found was to tell the kids felt very similar to a Panhandle moleskine. You have two choices, Make the practice easy and the game will be hard, or make the practice hard and the game will be easy. Seems like it has a lot of carry-over to F3 and life in general. If you work hard when things aren’t as high stakes, things will be easier when they are, if you don’t prepare in advance you’re in trouble.

Ended in a COT

Tags: Tar Pit, Big Mac, Chuck, SAGA, Jolly, Panhandle, Tortuga

Date: 2026-04-18
AO: Mastodon
Q: Stock boy ,
PAX: Falsetto, Bloomer, Too Big To Fail (TBTF), The wet burrito, Mr Roboto, Stock boy, Jailbreak, Cheap Shot FNGs: None
COUNT: 8
WOR:
Side straddle hops, Abe Vigodas, copperhead squats

The Thang:
7 stations (5 at base of Hoffa, 2 at top) with a coupon and non-coupon exercise listed. Pax did non coupon exercise until they hit a station with a coupon there. Then take the coupon and do coupon exercises, carrying coupon with them until relieved. To relieve a coupon carrier, you had to finish your non-coupon exercises at the same station as a coupon carrier before they finished, at which point you tap their shoulder and take their coupon.

Stations:
1. 30 calf raises
2. 25 squats
3. 20 good mornings / coupon swings
4. 15 merkins / derkins
5. 10 BBSUs / nutcrackers
6. 5 Bobby Hurleys / thrusters
7. 5 burpees / blockees

Playlist:
– Lenny Kravitz – Are You Gonna Go My Way
– Foo Fighters – This Is a Call
– Alice in Chains – Dam That River
– Muse – Pressure
– Stone Temple Pilots – Vasoline
– Queens of the Stone Age – Hanging Tree
– Beck – E-Pro
– Soundgarden – Drawing Flies
– System of a Down – Forest
– Pearl Jam – Glorified G
– Nirvana – On A Plain
– TV on the Radio – Happy Idiot
– Jethro Tull – Hymn 43
– Fleetwood Mac – Oh Well (Pt. 1)
– Matthew Sweet – Girlfriend
– Electric Light Orchestra – Turn To Stone

Moleskine:
Keep in touch with family and friends, especially elderly

COT:
Mr Roboto’s brother, Cookies M, local students battling medical conditions

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

Date: 2026-04-18
AO: Tar Pit
Q: Beaker ,
PAX: What, Portage, Homie, LeMond, Beaker, T-bone, Panhandle, Da Vinci, Big Mac FNGs: None
COUNT: 9
WOR: 30 sshs, 10 Abe Vigodas, picking daisies oyo

The Thang: Carry coupons to front of school. Mosey up and down the three sets of stairs at the front.

Starting at the double set of stairs, do 4 reps, go to the top of the left stairs, do 8 reps, come down, do 12 reps, go up the right stairs, do 16 reps, come down, do 20 reps, go to the bottom of the stairs to the east, do 24 reps, go up and do 28, return and do 32 reps, return to the double stairs. Switch exercises and repeat.

Exercises:
Merkins
Bent over rows
Dips
Curls
BBSUs
Romanian deadlifts
Burpees
Blockees

Some PAX finished through curls; Panhandle got a good deal through BBSUs.

Moleskine: You are responsible for your 2 blocks (for the direct authority and influence you’ve been given). Don’t get distracted by responsibilities that belong to others. make your 2 blocks better then how you found it.

COT: iykyk

Tags: Tar Pit, What, Portage, Homie, LeMond, Beaker, T-bone, Panhandle, Da Vinci, Big Mac

Date: 2026-04-18
AO: Flat Earth
Q: Bloomer ,
PAX: Hypotenuse, Banks, Jolly, Gummi Bear, Hershey, Spielberg, Tortuga, Wagyu, Cheese, Bloomer, White Noise, Oompa, @homer, Runs FNGs: 1 Runs
COUNT: 14
WOR: side straddle hop, across the field and back

The Thang: Frisbee in the wind

Moleskine: we will all have pain in our life. The pain of discipline or the pain of regret. What pain are you currently experiencing?

COT: Armstrong, family whose son is currently having seizures, Giggles son

Tags: Flat Earth, Hypotenuse, Banks, Jolly, Gummi Bear, Hershey, Spielberg, Tortuga, Wagyu, Cheese, Bloomer, White Noise, Oompa, @homer, Runs

Date: 2026-04-17
AO: Ground Zero
Q: Dumpster ,
PAX: Endo, Cheap Shot, Dumpster, Cookies, Mr Roboto, LeMond, Beaker, Mr. Bean, Panhandle, Buns, Toto, Stock boy, Chuck FNGs: None
COUNT: 13
WOR:
– Side Straddle Seal Claps (aka Seal Clap Hops) – SSHs but clap in front instead of overhead – Imperial Skippers – Imperial Walkers but with a skip in your step

The Thang: We ran or rucked West on Manchester Rd. The faster runners turned on Country Farm Rd. and did a loop back on the path.

Moleskine:
On this day, April 17, in 1970, the Apollo 13 mission successfully concluded with a safe splashdown in the Pacific Ocean. Astronauts Jim Lovell, Jack Swigert, and Fred Haise returned safely after a 6-day, 23-hour, 54-minute mission that was aborted following an oxygen tank explosion on April 13.

Quotes from an Apollo 13 Astronaut – Jim Lovell:

“There are people who make things happen, there are people who watch things happen, and there are people who wonder what happened. To be successful, you need to be a person who makes things happen.”

And

“Be thankful for problems. If they were less difficult, someone with less ability might have your job.”

COT: Open prayer for anyone and closed with this:

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

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

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

—————————————-
“Electricity Will Kill You” Stickers were awarded to those who earned them.

Coffeteria- I brought regular coffee and Ryze mushroom coffee. Some pax tried mushroom coffee for the first time and thought it was either good, tolerable, or disgusting. Cookies brought Thai iced tea to share! อร่อย :yum:

Tags: Ground Zero, Endo, Cheap Shot, Dumpster, Cookies, Mr Roboto, LeMond, Beaker, Mr. Bean, Panhandle, Buns, Toto, Stock boy, Chuck