Backblasts

Date: 2026-09-08
AO: Mastodon
Q: Mr Roboto ,
PAX: Too Big To Fail (TBTF), Beaker, Mr Roboto, Audible, Mall Cop FNGs:
COUNT: 5
Conditions:
A beautiful 60° with clear skies

WOR:
Batwings – arm circles (forward and backward), seal claps, overhead claps, Moroccan night clubs Michael Phelps OYO
Good mornings x10 OYO
Copperhead squats x10 in cadence

The Thang:
We rifle carried our coupons along the path to the SHOP, stopping at a few light posts for 4 sets of core and arm exercises at each one. Exercises were completed “six style,” where each PAX shouted a number when they reached the target number and kept going until the six shouted “FIVE,” indicating that the six was in.

We stopped at the newly upgraded SHOP, which will be a welcomed source of light come winter. Then, we continued our rifle carrying up past COOTIEs. Once past, Beaker noticed the sunrise was particularly beautiful this morning, so YHC had the PAX leave their coupons for a manrise and squats at the top of Hoffa. We returned to our coupons in time to arrive back at the flag for 1 minute of Al Gore.

Moleskine:
A recent article in the WSJ called “https://www.wsj.com/lifestyle/relationships/oreogate-viral-mom-chat-meanest-playground-3fcf52f1” has this to say, “We’ve dramatically increased our access to one another, without increasing trust or conflict resolution skills.” It encourages us to exercise the freedom to not respond to every group text we receive and to be direct without being evasive. (For example, “Would it be so bad to send a text that said, ‘Sorry, Michelle, but I’m going to keep sending Oreos [in my kids’ lunches]. That’s what works for my family’?” she says. “No emojis, no hearts, no more engagement.”)

In F3, we’ve built up trust over long periods of time. Use that trust. You can be direct with each other and trust that our relationships can withstand a little conflict if it should arise.

Tags: Mastodon, Too Big To Fail (TBTF), Beaker, Mr Roboto, Audible, Mall Cop

Date: 2026-09-07
AO: Flat Earth
Q: Tortuga , Lakers, T-bone
PAX: Panhandle, Stock boy, Tortuga, Sparrow, Babe, Snatch (F3 NW HWY), Panda Express, T.B., Jolly, Shiplap, Banks, BigBlue, Samsonite, Pool Boy, D’Count, DQ, Knuckleball, LouGee, Mr Roboto, Brainfog, Too Big To Fail (TBTF), Lakers, T-bone, Audible, SAGA, The wet burrito, Flower Boy, Cheap Shot, Mac and cheese FNGs:
COUNT: 30
Conditions: beautiful

WOR: ssh, runner’s stretch, down and back

The Thang: you do you
Ultimate frisbee, IPC week one, sandeeballz, run laps

Moleskine: when cows see a storm coming they run away from it, end up huddled at the far end of their pasture and get soaked. Bison see the storm and charge into and through it, getting less time in the storm as a result. Treat your problems and difficult tasks the same way. Get after it and get through faster.

Tags: Flat Earth, Panhandle, Stock boy, Tortuga, Sparrow, Babe, Snatch (F3 NW HWY), Panda Express, T.B., Jolly, Shiplap, Banks, BigBlue, Samsonite, Pool Boy, D’Count, DQ, Knuckleball, LouGee, Mr Roboto, Brainfog, Too Big To Fail (TBTF), Lakers, T-bone, Audible, SAGA, The wet burrito, Flower Boy, Cheap Shot, Mac and cheese

Date: 2026-09-02
AO: Ground Zero
Q: Samsonite ,
PAX: Mr. Bean, Stock boy, Cheap Shot, Audible, Dr. Phil, Mr Roboto, Samsonite, Manhole FNGs: None
COUNT: 8
Conditions: warm and wonderful

WOR: SSH, Goofballs, Stretching OYO

The Thang: run/ruck

Moleskine: be adaptable

Tags: Ground Zero, Mr. Bean, Stock boy, Cheap Shot, Audible, Dr. Phil, Mr Roboto, Samsonite, Manhole

Date: 2026-09-05
AO: Flat Earth
Q: Bloomer ,
PAX: Panda Express, Jolly, Knuckleball, Tortuga, Bloomer, Banks, Snatch (F3 NW HWY), Head top, red card FNGs: None
COUNT: 9
Conditions: super muggy

WOR: side straddle hops and get across the field

The Thang: frisbee

Moleskine: reject passivity

Tags: Flat Earth, Panda Express, Jolly, Knuckleball, Tortuga, Bloomer, Banks, Snatch (F3 NW HWY), Head top, red card

Date: 2026-09-05
AO: Mastodon
Q: Stock boy ,
PAX: Too Big To Fail (TBTF), Stock boy, Lakers, Audible, Bloomer, The wet burrito, Mr Roboto, Brainfog, Carmen, Noodles, Cheap Shot FNGs: None
COUNT: 11
Conditions:
Warm, humid.

WOR:
Side straddle hops, toy soldiers, Abe Vigodas, copperhead merkins, Michael Phelps

The Thang:
We traveled along the path starting at the bridge south of the island. At each lamppost we did reps spittoon style repeating the following: Thrusters x 150
Curls x 300
Derkins or merkins x 300
Squats x 300
Blockees x 100
Nutcrackers x 150

We had bonus ‘fun’ crossing each of four bridges.
1. Murder bunnies.
2. Plank drag with feet on the rails if we could manage, else feet on the ground.
3. Cross bridge without hands touching the base, the mosey back and bear-crawl drag the coupons across.
4. Coupon Causeway: cross the bridge with no feet touching the base. Pax #1 places coupon on the bridge, steps on it, climbs the rail. Pax #2 steps on #1 coupon, puts coupon on bridge past #1 and climbs on the rail, etc. Once all pax are hanging on the bridge, pax #1 steps back on coupon #2, picks up his coupon, crosses all other coupons to the front of the line, puts his down, steps on it and climbs back on the rail. Continue until all pax cross the bridge.

Moleskine:
Practice doing the hard things when you don’t really have to so that, when there is a hard thing that has to be done, you’ll be ready to do it.

Tags: Mastodon, Too Big To Fail (TBTF), Stock boy, Lakers, Audible, Bloomer, The wet burrito, Mr Roboto, Brainfog, Carmen, Noodles, Cheap Shot

Date: 2026-09-05
AO: Tar Pit
Q: Endo ,
PAX: Panhandle, LeMond, Archive, T-bone, Endo
FNGs: None
COUNT: 5
Conditions: hot and muggy

WOR: the q was not present … apparently timeliness is not good enough on it’s own, one also needs intelligence. After arranging with my M to take my son to WN while i was doing the workout, i forgot and took our one family ride to the workout.

Thanks to the group for being flexible and to Tbone for bridging the gap. Sorry you missed the Endo classic warmup of winter olympic themed exercises and parking lot plyos.

The Thang: modified week0 workout from 2021, Fat Coe Sandwich. I picked it because i wanted to work on thrusters.

Sergeant Coe – 5 x 20 thrusters and 20 merkins.

Officer Brenton – 100 foot bearcrawl and then 3x burpees buys you 5 broad jumps on the way back. (x 3) The q returned during this.

Modified Coe – lightened the sandwich with 5x 20 bent rows 10 each arm and 20 bbsu

In cadence, 20 coupon dips and 20 flutter kicks.

Did some pt on the ground like cat cow, clam shells, donkey kicks, and side plank leg raises

Finished with Thunderstruck (plank with merkins on each thunder).

Moleskine:

Tags: Tar Pit, Panhandle, LeMond, Archive, T-bone, Endo

Date: 2026-09-04
AO: Ground Zero
Q: Shamwow ,
PAX: The wet burrito, Topham, Shamwow, Mr Roboto, Panhandle, Endo, Comp, Cheap Shot, Ankles, LeMond, Tenderfoot, Dumpster, Ponzi, Stock boy, Crack, Samsonite, Sparrow, Ponzi FNGs: 1 Ponzi
COUNT: 18
Conditions: Muggy

WOR:
– Side Straddle Hops
– Goofball
– Abe Vigodas

The Thang: Run/ruck East

Moleskine: It took me a long time to figure out that vocation is not about what title you hold or what you do for a living but how you do it and who you are in relation to others and God. The job can support the vocation and is a means to fulfill the vocation but is not the vocation. This is very easy to forget, especially when work gets crazy, and I constantly have to relearn it. So this Labor Day weekend may we all take some time to meditate on our vocation, our calling, the real, deep reasons we’re here.

Tags: Ground Zero, The wet burrito, Topham, Shamwow, Mr Roboto, Panhandle, Endo, Comp, Cheap Shot, Ankles, LeMond, Tenderfoot, Dumpster, Ponzi, Stock boy, Crack, Samsonite, Sparrow, Ponzi

Date: 2026-09-04
AO: Flat Earth
Q: Gummi Bear ,
PAX: Tortuga, Gummi Bear, Swish, Too Big To Fail (TBTF), Knuckleball, DQ, Cheese, Jolly, Y2K, Shiplap, Banks, Panda Express, MaiTai, Oompa, Spokes, Snatch (F3 NW HWY), Pancake, FroZone FNGs: None
COUNT: 19
Conditions: 78 degrees

WOR: steam engines, ski jumpers

The Thang: soccer field 10v9. Until banks gave the soccer fields half the field and left.

Moleskine: reframe

Prayers: thanksgiving for Tortuga’s good news. Prayers for my wife amy.

Tags: Flat Earth, Tortuga, Gummi Bear, Swish, Too Big To Fail (TBTF), Knuckleball, DQ, Cheese, Jolly, Y2K, Shiplap, Banks, Panda Express, MaiTai, Oompa, Spokes, Snatch (F3 NW HWY), Pancake, FroZone

Date: 2026-09-03
AO: Mastodon
Q: Stock boy ,
PAX: Lakers, The wet burrito, Too Big To Fail (TBTF), Sparrow, Tenderfoot, Mr Roboto, Spit Valve, Tortuga, Stock boy, Endo, Ankles, Credit Check FNGs: None
COUNT: 12
Conditions:
Warm, not too humid.

WOR:
Toy soldiers, mountain climbers, copperhead merkins, Abe Vigodas, copperhead squats, bat wings.

The Thang:
IronPAX week 0 WOD

Moleskine:
Do hard things when nothing is on the line so you’ll be ready to do hard things when everything is on the line.

Tags: Mastodon, Lakers, The wet burrito, Too Big To Fail (TBTF), Sparrow, Tenderfoot, Mr Roboto, Spit Valve, Tortuga, Stock boy, Endo, Ankles, Credit Check

Date: 2026-09-03
AO: Dark Room
Q: Crack ,
PAX: Crack, Framed, Beaker, LeMond, Brainfog, Body Double, Toto, perculator FNGs: None
COUNT: 8
Conditions: More August weather than September weather. Warm, humid, dark.

WOR: SSH IC – 20, Abe Vigodas IC – 10, Tie Fighters IC – 10, mosey around parking lot

The Thang, Pt. 1:
4 Corners: 25 reps each corner, carry coupons to next location (3 rounds) 1. Curls for the Girls
2. Overhead Press
3. Derkins
4. Big Boi Situps

The Thang, Pt. 2:
Welsh Dragons! New for some, blocked from others’ memories.
Bear Crawl 4 paces, 1 merkin, 1 plank jack, 1 shoulder tap (both sides). Repeat adding one rep to each exercise (except bear crawl)

But Wait, There’s More!!
Mini-Dora on the steep side of Hack Saw Ridge
50 merkins
100 BBSU
150 Squats
Duck the rope on your way up and down the hill.

Moleskine: I feel like I’m on repeat, but it’s for a good reason…
“You do not rise to the level of your goals, you fail (or fall) to the level of your systems.” – James Clear, from Atomic Habits.

Tags: Dark Room, Crack, Framed, Beaker, LeMond, Brainfog, Body Double, Toto, perculator