Backblasts

Date: 2026-04-15
AO: Tar Pit
Q: Tortuga ,
PAX: The wet burrito, Tortuga, DQ, Panhandle, Falsetto, Bloomer FNGs:
COUNT: 6
WOR: Abe Vigodas, silent motivators

The Thang: 5 Min EMOM, 35ssh and 7 burpees, increasing the burpees by one each min, ending with 11

Mosey a lap while mentally calculating the number of jumps a PAX completes when doing motivators from 7. Our counts varied greatly. 112 was wrong.

Parner work: one ssh while the other does one leg, switch. Both PAX do all legs. Three legs:
1. murder bunny out, 5 thrusters, ynnub redrum back
2. Lunge out, 5 merkins, reverse lunge back
3. Mosey out, 5 groiners, Bernie back
Repeat with 10 reps, then 15.

Mosey a lap

Again we tried to determine the number of jumps when completing motivators from 7. Again we failed to reach consensus.
So we did MOTIVATORS from 7. PAX were encouraged to count the jumps. We failed. Again.

Bring Sally up.

More partner work. Same modes of transportation with grave diggers, Bobby Hurleys, and Carolina dry docks.

7MOM: Imperial walkers, block sit squats, planks.

Moleskine: Render to Caesar the things that are Caesar’s and to God the things that are God’s.

COT: Wesley (Giggle’s son), Bloomer’s brother looking for work.

Tags: Tar Pit, The wet burrito, Tortuga, DQ, Panhandle, Falsetto, Bloomer

Date: 2026-04-15
AO: Ground Zero
Q: Audible ,
PAX: Manhole, Stock boy, Audible, Cheap Shot, Buns, Samsonite, Endo FNGs: None
COUNT: 7
WOR:
1. Side Straddle Hops
2. Abe Vigodas
3. Stretch OYO

The Thang:
Endo ran and everyone else went to the south garage and rucked up and down the stairs, etc.

Moleskine:
“Leave a little in the tank” for tomorrow.

COT:
Cookies and M, PAX seeking job(s), Buns is currently dealing with dizzy spells, other unspoken requests of the PAX.

Tags: Ground Zero, Manhole, Stock boy, Audible, Cheap Shot, Buns, Samsonite, Endo

Date: 2026-04-11
AO: Tar Pit
Q: LeMond ,
PAX: Portage, LeMond, Homie, T-bone, Panhandle
FNGs: None
COUNT: 5
– Warmorama
– SSHs
– Imperial Walkers
– Toy Soldiers
– TIE fighters
– Grady Corns
– Pre-Thang around the school.
– 20 hand slap merkins, Q calls cadence.
– 20 merkins, Pax take turns providing resistance.
– Leg throw downs (20 each Pax)
– At the track:
– Coupon passes
– Pax does one coupon press, then passes the coupon
– 15 presses for each Pax
– Coupon passes back-to-back
– 15 in each direction
– Partner hamstring curls
– One Pax holds the ankles of the other Pax who goes to the ground in a controlled manner. – Bunny vs Bear
– One Pax does 5 standing long jumps and holds squat.
– At the same time, his partner bear crawls to him.
– Switch roles and alternate back and forth for a predetermined distance. – Thang 2: Flat tire
– Partner 1 gets into wheelbarrow, does 1 derkin and then 4 hand steps 4 steps then does 1 derkin, takes 8 steps and does 2 derkins. – Continue to 6 derkins, 24 (8 is too many!)
– Three-man Dora 1-2-3
– Round One: 100 blockees and 200 merkins
– Round Two: 100 coupon swings 200 BBSs
– Round Three: 100 chest presses and 200 4-ct flutter kicks
– Note: we didn’t finish the flutter kicks.
– Mary
– Crunchy Frogs
– Australian Snow Angels
– Moleskin:
– Resentment
– “Nothing on earth consumes a man more quickly than the passion of resentment.” — Friedrich Nietzsche – First step: acknowledge it when you notice it in yourself..

Tags: Tar Pit, Portage, LeMond, Homie, T-bone, Panhandle

Date: 2026-04-14
AO: Mastodon
Q: Mr Roboto ,
PAX: Audible, Stock boy, Ankles, LeMond, Dumpster, Sparrow, Mr. Bean, DQ, Mr Roboto, Jailbreak FNGs:
COUNT: 10
WOR:
The Q alighted from his van, and admonished everyone to mosey over to the Shop for SSHs, Abe Vigodas, and copperhead squats.

The Thang:
In partners, 1 person farmer carries both coupons from the Shop to the gravel path and back while the other completes exercises. Switch. Do two sets of each. – BBSUs
– Freddie Mercurys
Scout run around baseball field. Then, switch to rifle carry and do… – Flutter kicks
– LBCs
Scout run around baseball field.

The Q explained this next thang very poorly, but everyone eventually got it. Each pair carries their coupons around the Shop while the other 8 perform coupon curls. Keep going until everyone has gone around the Shop. Do two cycles of this.

Ended with a thruster spittoon to 80 and Mary while the Q ran to get hot water for Coffeeteria from his car.

Moleskine:
We all have rough days, weeks, periods of time. Those don’t last forever. Remind yourself that there is an end to every trouble, in one way or another. We’re here to help.

COT:
Jobs, health, a friend who was detained by ICE

Tags: Mastodon, Audible, Stock boy, Ankles, LeMond, Dumpster, Sparrow, Mr. Bean, DQ, Mr Roboto, Jailbreak

Date: 2026-04-13
AO: Ground Zero
Q: Manhole ,
PAX: Audible, Manhole, Stock boy, Flower Boy, Beaker, Cheese, Dr. Phil, Mr Roboto, Samsonite, Endo FNGs:
COUNT: 10
WOR: sure

The Thang: run/ruck

Moleskine: we are here walking each other home

COT: IYKYK

Tags: Ground Zero, Audible, Manhole, Stock boy, Flower Boy, Beaker, Cheese, Dr. Phil, Mr Roboto, Samsonite, Endo

Date: 2026-04-14
AO: Flat Earth
Q: Shiplap ,
PAX: Shiplap, Bloomer, Wagyu, Tortuga, Homie, Hypotenuse, Cheese, Gummi Bear, Jolly, Banks, Has Been, Panda Express, Da Count FNGs: None
COUNT: 13
WOR: SSH, down and back

The Thang: 5v6 ultimate

Moleskine: have compassion

COT: lift up Giggles and his son

Tags: Flat Earth, Shiplap, Bloomer, Wagyu, Tortuga, Homie, Hypotenuse, Cheese, Gummi Bear, Jolly, Banks, Has Been, Panda Express, Da Count

Date: 2026-04-14
AO: Dark Room
Q: Jayhawk ,
PAX: Manhole, Flower Boy, Beaker, Toto, Jayhawk, Lakers
FNGs: None
COUNT: 6
The Thang: S.A.N.D.B.A.G ~
S – Shouldered Squats
Hold the sandbag on one shoulder. Perform squats, then switch shoulders halfway. A – Alternating Lunges
Hold the sandbag in a front carry or on your back. Step forward into lunges, alternating legs. N – Neutral Grip Deadlifts
Grab the sandbag handles (or hug it) and perform controlled deadlifts. D – Drag (Bear Crawl Drag)
Get into a bear crawl position and drag the sandbag across the ground side-to-side. B – Bent-Over Rows
Hinge at the hips and row the sandbag toward your torso.
A – Around-the-Worlds
Circle the sandbag around your head or waist, switching directions halfway. G – Ground-to-Shoulder
Explosively lift the sandbag from the ground to one shoulder, alternating sides • 45 seconds per movement
• 3 rounds total

Moleskine: Love the Lord your God with all your heart, mind, soul, and strength. Love your neighbor as yourself. Remember you can’t do this without the Lord helping you love Him. Ask Him to help you love Him better, and He will answer you.

COT: jobs, injuries, family illness, sick kids, death, and long-term illness. PAX all have something that they are going through. Thankful to have a community that listens to our struggles and cares.

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

Date: 2026-04-08
AO: Tar Pit
Q: Homie ,
PAX: Homie, Panhandle, Sparrow, Tortuga
FNGs: None
COUNT: 4
WOR: SSH, OH claps, seal claps, Moroccan night clubs, and a new one I can’t remember

The Thang:
Rounds of splittoon of an exercise followed by 70m down and back of second exercise: Goblet squat (100) – OH carry
Coupon tricep dips (100) – Lunges
Curls (200) – bear crawl
Box/coupon sit squat (100) — OH carry
Coupon rows (200) – lunges
Two lengths of murder bunnies for fun
Finished with a few rounds of Mary

Moleskine: fake it until you make it!

Tags: Tar Pit, Homie, Panhandle, Sparrow, Tortuga

Date: 2026-04-11
AO: Mastodon
Q: Endo ,
PAX: Bloomer, Stock boy, Too Big To Fail (TBTF), Treebeard, Cheap Shot, Mr Roboto, Samsonite, Falsetto, Endo FNGs: None
COUNT: 9
WOR: SSH, goofballs, mtn goats, arm circles various ways, xc skiers

The Thang:
Round 1 – Grand Circus parade (exicon conveyor belt)
2 lines in the parking lot with 5 stations each
1st line merkins – bent rows – merkins – goblet squat – merkins 2nd line BBSU – curls – BBSU – thrusters – BBSU
Pax bear crawl between stations until end of the parade the jog back around to front of the parade
Parade music was mainly the Monty Python Flying Circus theme song (liberty bell march)

Round 2 – Side Show Spectaculars
5 stations in a circle
Tower of Power
Acrobats (exicon cheerleaders with side shuffle)
The Human Gerbil (exicon lemur jumps)
Strong man Thrusters (hold above head for a few seconds showing off) The Amazing Folding Man (exicon Xs and Os ab exercise)
Circus music from the Meeple Circus board game website

Round 3 – the Death Defying Merkin Pyramid (exicon cheerleader merkins)
3 pax plank on the bottom and 2 pax do 10 abyss merkins on top with feet up on picnic table (how many off label uses do we have for these tables?) Yes, we captured this on film if i can figure out how to attach it. Music was “Nuts”

Round 4 – main ring
Custom frisbee baseball diamond
Home plate – do 10 burpees and call out rotate when done
1st base – AMRAP squats
2nd base – AMRAP merkins
3rd base – AMRAP LBCs
Everyone group did two times around the diamond
Played some calliope music (Barnum and Baileys favorite)

Skipped High Flying and Animals for time
High flying was going to be some stuff on the pull up bars and i considered a follow the leader on the playground but my inspection beforehand kind of ruled that out especially since everything was coated in ice.

Animals would have involved bear crawl, crab walk, alligator merkins and jungle boys

Round 5 – Fireworks to the music of Stars and stripes forever. Fun fact (copied from a youtube comment), if anything ever went incredibly horribly wrong in a circus, they played this to notify the emergency crew rather than announcing it and causing a general panic. And so it becomes an appropriate way to end an F3 circus themed workout.
Fireworks is star jumps at the top of hoffa. Collect the fireworks at the base with wojo squats then sprint to the top and do star jumps. 1:5, then 2:4 etc until 5:1.

Moleskine: House on sand vs house on rock. Find the rocks in life to build your house upon.

COT: iykyk (wow, even endo is learning the acronyms)

Tags: Mastodon, Bloomer, Stock boy, Too Big To Fail (TBTF), Treebeard, Cheap Shot, Mr Roboto, Samsonite, Falsetto, Endo

Date: 2026-04-11
AO: Flat Earth
Q: Spielberg ,
PAX: Hypotenuse, White Noise, T.B., Panda Express, Shiplap, Spielberg, DQ, FroZone, Wagyu, Has Been, Cheese, Crack, Bloomer, Gummi Bear, Tortuga, Archive, Jolly, DaCount FNGs: None
COUNT: 18
WOR:

The Thang: 1v1 Defending

Moleskine: Take Responsibility

COT: IYKYK

Tags: Flat Earth, Hypotenuse, White Noise, T.B., Panda Express, Shiplap, Spielberg, DQ, FroZone, Wagyu, Has Been, Cheese, Crack, Bloomer, Gummi Bear, Tortuga, Archive, Jolly, DaCount