Backblasts

Date: 2026-10-17
AO: Mastodon
Q: Too Big To Fail (TBTF) ,
PAX: The wet burrito, Mr Roboto, Too Big To Fail (TBTF), Tenderfoot, Dumpster, Endo, Short Story FNGs: None
COUNT: 7
Conditions: cold and perfect

WOR:
Good Mornings
Abe Vegodas
SSHs
CH Squats
CH Merkins
Stretch OYO

The Thang:
Archive mile with coupons
1 – Monument Circle – 20 goblet squats, 20 OH Coupon Presses, 5 Blockees 2 – Parking Lot 1 – 20 goblet squats, 20 OH Coupon Presses, 5 Blockees 3 – Pool House – 20 goblet squats, 20 OH Coupon Presses, 5 Blockees 4 – Southeast Corner – 20 goblet squats, 20 OH Coupon Presses, 5 Blockees 5 – Northeast Corner – Lt Dans 1:4 -> 6:24
6 – Little Parking Lot – 20 goblet squats, 20 OH Coupon Presses, 5 Blockees 7 – Northwest Corner – 20 goblet squats, 20 OH Coupon Presses, 5 Blockees 8 – Southwest Corner – 20 goblet squats, 20 OH Coupon Presses, 5 Blockees 9 – Flag- 100 coupon curls OYO
10 – Flag – 6MOM (Ring Of Fire) – was more like 1 minute

Moleskine:
life is complicated but some things can still be simple (like this routine) and simple usually works pretty good

Tags: Mastodon, The wet burrito, Mr Roboto, Too Big To Fail (TBTF), Tenderfoot, Dumpster, Endo, Short Story

Date: 2026-10-17
AO: Flat Earth
Q: Jolly ,
PAX: Y2K, Shiplap, Ponzi, Snatch (F3 NW HWY), Cheese, Swish, Banks, Panda Express, Tortuga, BigBlue, Hypotenuse, Pancake, Gummi Bear, Chippy, T.B., Jolly, Knuckleball, D’Count, Waffles, , Nippy FNGs: 1 Nippy
COUNT: 21
Conditions:
Chilly
WOR:
SSH, down and back
The Thang:
10v10 Ultimate
Moleskine:
Have fun

Tags: Flat Earth, Y2K, Shiplap, Ponzi, Snatch (F3 NW HWY), Cheese, Swish, Banks, Panda Express, Tortuga, BigBlue, Hypotenuse, Pancake, Gummi Bear, Chippy, T.B., Jolly, Knuckleball, D’Count, Waffles, , Nippy

Date: 2026-10-16
AO: Flat Earth
Q: Pancake ,
PAX: Y2K, Bloomer, Shiplap, Pine tar, Cheese, Panda Express, Tortuga, BigBlue, Kuaizi, Pancake, Jolly FNGs: None
COUNT: 11
Conditions: little rainy/very windy

WOR: AP Flat Earth

The Thang: Ultimate Frisbee

Moleskine: Emotional Intelligence
Being level headed in all situations, whether big or small, not only helps you but also impacts those around you.

Tags: Flat Earth, Y2K, Bloomer, Shiplap, Pine tar, Cheese, Panda Express, Tortuga, BigBlue, Kuaizi, Pancake, Jolly

Date: 2026-10-13
AO: 2nd-F
Q: Lakers ,
PAX: Brainfog, Dumpster, Lakers, LeMond, Mr Roboto, Noodles
FNGs: None
COUNT: 6
Conditions: pleasant enough to sit outside!

WOR:

The Thang: we talked about a book. And ourselves. And f3. It was awesome

Moleskine:

Tags: 2nd-F, Brainfog, Dumpster, Lakers, LeMond, Mr Roboto, Noodles

Date: 2026-10-15
AO: Mastodon
Q: DQ ,
PAX: What-‘., Sparrow, Cheese, Too Big To Fail (TBTF), Endo, DQ, Cage FNGs: None
COUNT: 7
Conditions:
Beautiful

WOR:
– SSH
– Goofballs
– Abe Vigodas
– Arm circles
– Copperhead merkins
– Copperhead squats
– Calf stretch

Thang 1
Run up and down Hoffa, spittoon an exercise
100 blockees
200 swimmers press
300 single arm rows

Thang 2
At cooties. 3 rounds each. 5/10/15 reps
Round 1
• Pull ups
• tricep extensions
• coupon swings
Round 2
• Pull ups
• We’re not worthy
• goblet squats
Round 3
• Pull ups
• hello merkins
• WW2 sit ups

DQ’s Physical Therapy
• Bird dogs
• dead bugs
• American hammers
• plank toe taps

Moleskine:
“Where there are no oxen, the manger is clean, but abundant crops come by the strength of the ox.” Proverbs 14:4 ESV

This verse hits me when it comes to thinking about raising kids. It’s a lot of extra work in life investing in your kids. I get stressed out by how hard it is to keep up with it all.

But good, productive, fruitful things in life come with work and mess. You could choose to invest yourself in nothing and enjoy a clean manger. Or you accept the mess and extra work that comes with applying yourself in meaningful work.

Tags: Mastodon, What-‘., Sparrow, Cheese, Too Big To Fail (TBTF), Endo, DQ, Cage

Date: 2026-10-15
AO: Dark Room
Q: Da Vinci ,
PAX: Framed, Jolly, Beaker, Lakers, Body Double, Flower Boy, Manhole, Tenderfoot, Tortuga, Da Vinci FNGs: None
COUNT: 10
DUNGEONMASTER’S DESTINY

Follow the leader Warmorama – then choose your own adventure and ROLL the 8 sided, 10 count, or 20 sided dice.

Tabata Torture Chamber COUPON
1. Blockees
2. Incline merkins
3. Derkens
4. Curls
5. Skull crushers
6. American Hammers with Coupon
7. Coupon squats
8. One arm rows

Tabata Torture Chamber NO COUPON
1. Side straddle hops
2. High Knees
3. Burpees
4. Jump squats
5. Mountain climbers
6. Plank Jacks
7. American Hammers
8. Flutters

Rack of Reps COUPON
10. Blockees
20. Thrusters
30. Skull crushers
40. Derkens
50. Merkens
60. Curls
70. Overhead Press
80. Around the world in 80 seconds
90. Chest press
100. 100 second hold (triceps or biceps)
Rack of Reps NO COUPON
10. Burpees
20. Outlaws
30. BBSU
40. Hand release merkens
50. Merkens
60. American hammers (1 is 1)
70. Bicycles (1 is 1)
80. Flutter kicks (1 is 1)
90. Side Straddle Hops
100. AYG 100 yard sprint

PRISON OF PAIRED EXERCISES COUPON
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)

PRISON OF PAIRED EXERCISES NO COUPON
1. Hand release merkin and BBSU
2. Merkens and Box cutters
3. Diamond Merkins and flutters
4. Jump squats and Outlaws
5. Wide merkens and American hammers
6. Side Straddle Hops and Oblique V ups
7. Derkens (on something) and Leg Lifts
8. Squats (90 degrees or more) and LBCs
9. HURPEES FOR THE WHOLE SONG
10. WILD CARD (pick two)
11. Hand release merkin and BBSU
12. Merkens and Box cutters
13. Diamond Merkins and flutters
14. Jump squats and Outlaws
15. Wide merkens and American hammers
16. Side Straddle Hops and Oblique V ups
17. Derkens (on something) and Leg Lifts
18. Squats (90 degrees or more) and LBCs
19. HURPEES FOR THE WHOLE SONG
20. WILD CARD (pick two)

We ended with a scout run.

Moleskine: Lessons from an 18 year old who died. Be embedded enough in a community that there’s no confusion about who would perform your funeral.

Tags: Dark Room, Framed, Jolly, Beaker, Lakers, Body Double, Flower Boy, Manhole, Tenderfoot, Tortuga, Da Vinci

Date: 2026-10-14
AO: Tar Pit
Q: Tortuga ,
PAX: Spokes, Panhandle, Tortuga
FNGs:
COUNT: 3
Conditions: damp

WOR: ssh, Abe Vigodas, good morning, batwings, copperhead merkins and squats

The Thang: moseyed past a skunk (Thank you Spokes for having reliable eyesight), Jack Webb to 10 and 40; merkins and raise the roof. Mosey
Al Gore for a minute.
Mosey, plank
Dan Taylor to 8 squats and 32 lunges at the north end of the lake. Bernie back to the path.
Dips at the benches. Bernie up the road by the school.
Bulgarian split squats.
Run the stairs.
Lazy Boy.
Flutter kicks to 100 at the flag.

Moleskine: Don’t be shocked when plan A doesn’t work out. Be ready to pivot without freaking out. Model this for your 2.0s.

Tags: Tar Pit, Spokes, Panhandle, Tortuga

Date: 2026-10-14
AO: Ground Zero
Q: Mr. Bean ,
PAX: Mr. Bean, Mr Roboto
FNGs:
COUNT: 2
Conditions: wet not raining

WOR:

The Thang: walked

Moleskine: Failure to prepare is preparing to fail. Skills are routines, abilities and habits prepared in advance to deal with whatever may come today. Skills compound just like investing. No one starts out as an expert at anything.

Tags: Ground Zero, Mr. Bean, Mr Roboto

Date: 2026-10-13
AO: Dark Room
Q: Toto ,
PAX: Framed, Lakers, Noodles, Endo, Manhole, perculator, Crack, Toto FNGs: None
COUNT: 8
Conditions: 73°F, 59°F dewpoint, calm

WOR: 16 mountain climbers, 24 side-straddle hops

The Thang: Carried coupons around the 1-mile loop with a detour to Hacksaw Ridge. Stopped to do non-coupon exercises: 250 total Derkins (on coupon)
80-count low plank
(at the gazebo) 400 total dips
80-count high plank
500 total squats
(on the side of Hacksaw) 25 incline BBSUs in-cadence, 160 total Derkins
Lunged-walked across the cricket pitch, carrying coupons, then finished with stretching.

Moleskine: “My yoke is eas[ier] and my burden is light[er].” – Jesus.

COT: Deaths in Noodles family. 19-year anniversary for Manhole.

Tags: Dark Room, Framed, Lakers, Noodles, Endo, Manhole, perculator, Crack, Toto

Date: 2026-10-10
AO: Tar Pit
Q: LeMond ,
PAX: T-bone, LeMond, Da Vinci, Panhandle
FNGs: None
COUNT: 4
– Warmorama
– SSHs
– Imperial walkers
– Mountain Man poopers
– Back-stepping lunges
– Arm circles
– The routine here is 6 exercises, performing 6 reps at 6 stops. 4 lines (lined field or cones). Start at first line, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps. Hold Plank until all finish. – Exercises:
– Merkins
– Squats
– BBSs
– Werkins (Wide-arm merkins)
– Lunges
– Burpees
– Bear crawl between 1 and 2; crawl bear between 2 and 1
– Yoga break
– Cat/cow
– Lie down prone, lift left left, then right leg.
– Round 1
– Rifle-carry up to the top of the ramp.
– 10 blockees OYO.
– 20 4-ct LBCs
– 20 4-ct flutter kicks, holding coupon
– 20 4-ct decline shoulder taps
– Banana rollovers, 30 sec each position.
– Suitcase carry to bottom
– Uneven merkins: 4-ct
– Round 2:
– Rifle-carry up to the top of the short ramp.
– 10 bent-over rows
– 20 4-ct Freddie Mercuries
– 20 4-ct Box cutters
– 20 4-ct slow American Hammers with coupon
– Suitcase carry to bottom
– Back-to-back passes: 10 in each direction
– Moleskin
– Q told a story about how his daughter got her leg stuck while seated in her Tripp Trapp high chair and how he was able to free her by unclipping part of the chair. – The clip was small and required great finger strength.
– His M asked how he was able to do this and he responded: “carrying large cinderblocks around”.
– The point isn’t to brag; it’s to say that the workouts we do at F3 serve a purpose and give us strength in unexpected ways.

Tags: Tar Pit, T-bone, LeMond, Da Vinci, Panhandle