Backblasts

Date: 2026-06-11
AO: Dark Room
Q: Beaker ,
PAX: Beaker, Jolly, What, Banks, LeMond, Tortuga, Toto, Lakers, Noodles, percolator FNGs: None
COUNT: 10
Conditions: 65 degrees, humid

WOR:
SSHs, x25, ic; tappy taps, x10, ic; merkins, x10, ic; lap around the lot for the upstanding PAX, 10 burpees for those who couldn’t follow directions or showed up late.

The Thang:
Five Alive – Old School exercises with a twist

Going around the 1 mile loop, PAX perform a exercises at each light post. At the first light post PAX perform 1 rep of exercise A, at the second they perform 2 reps of exercise A. Follow this pattern until the 6th light post where PAX perform 5 reps of exercise A and 1 rep of exercise B. Keep adding reps until light post 11 where PAX perform 5 reps of A, 5 reps of B, and 1 rep of exercise C. Continue this patters until exercises have been completed at 25 light posts.

Exercises (and total reps)
A: Burpees (115 reps)
B: Merkins (90 reps)
C: Star jumps (65 reps)
D: Dive bombers (40 reps)
E: Mucho Leggos (15 reps)

Moleskine:
One aspect of maturity is submitting to proper authorities. Who are the spiritual authorities in your life? How can you respect them and support them and they exercise proper authority?

Tags: Dark Room, Beaker, Jolly, What, Banks, LeMond, Tortuga, Toto, Lakers, Noodles, percolator

Date: 2026-06-10
AO: Tar Pit
Q: DQ ,
PAX: Big Mac, The wet burrito, Jolly, Samsonite, Bloomer, DQ, Too Big To Fail (TBTF), Panhandle FNGs: None
COUNT: 8
Warmup
• SSH
• Arm circles
• copperhead squats
• copperhead merkins
• runners stretch / reach through

The Thang
EMOMs – 5 minutes each round
Every round you complete in the minute, increase the first exercise by 1 rep and the second exercise by 5 reps

Round 1
• 5 burpees (increase 1 each round)
• 10 curls (increase 5 each round)
Round 2
• 5 2-is-1 uneven merkins
• 10 supermans
Round 3
• 5 hello merkins
• 10 skull crushers

Lap Work
2 laps down the ramp and back around up the stairs at the front of the school. Meant to do this after each round of EMOMs, but only had time to do this after the first round round. Perform 4 exercises per lap. Reps are based off of EMOM performance:
5 burpees = 5 reps
6 burpees = 10 reps
7 burpees = 15 reps
8 burpees = 20 reps
9 burpees = 25 reps

Exercises
• Jump squats
• Bonnie blairs
• Jump squats
• Coupon swings

Moleskine
Psalms 37:23 NLT
The Lord directs the steps of the godly. He delights in every detail of their lives.

God doesn’t just care about you reading your Bible or sharing about Jesus. Everything you do is an act of worship, so consider how you can worship God more completely by submitting more and more of your life to him.

Tags: Tar Pit, Big Mac, The wet burrito, Jolly, Samsonite, Bloomer, DQ, Too Big To Fail (TBTF), Panhandle

Date: 2026-06-10
AO: Ground Zero
Q: Tortuga ,
PAX: Stock boy, Mr Roboto, Tortuga, Cookies, Cheap Shot, Mr. Bean, Ankles FNGs:
COUNT: 7
Conditions: perf

WOR: ssh, stretching

The Thang: the ushe

Moleskine: A fool’s lips walk into a fight, and his mouth invites a beating.

Tags: Ground Zero, Stock boy, Mr Roboto, Tortuga, Cookies, Cheap Shot, Mr. Bean, Ankles

Date: 2026-06-09
AO: Mastodon
Q: Dumpster ,
PAX: Dumpster, Stock boy, Samsonite, Audible, Happy Feet, Mr Roboto, LeMond, Too Big To Fail (TBTF), Jailbreak, Bowstaff, Green Machine FNGs: None
COUNT: 11
WOR:
44 arm exercises
– 11 Raise the roofs
– 11 Arm circles forward
– 11 Arm circles backward
– 11 Michael Phelps

The Thang:

44 Imperial Skippers
44 Calf raises
44 seconds of OYO stretching

(Move to PAC Man curb)
Run 44 laps around Pac-Man

(Move to The Hamptons for the Circle of Fun!)

Stations in a circle with various things
1. Coupon – Nutter Butters
2. Superball Supermans
3. Brick Angels
4. Kettle ball BBSUs
5. Ruck vest step ups
6. Big Ball Squats
7. Toy Truck presses
8. Hola Hoop Jumps
9. Brick Around Body
10. Mountain Climbers
11. Sandbag Flips

Do 44 reps and hold AL Gore (or do squats) until everyone is done with their 44 reps- then rotate clockwise and switch to next station.

Moleskine:
Sometimes life feels slow but when you look back life seems to have gone by fast. I’m 44 but sometimes still feel like I’m 17. Make the most of life while you’re here. Help others when you can and enjoy it for yourself and other people too. YOLO!

COT

F3 is not a specific religious organization, I am sort of an agnostic humanist universalist. Silence for 30 seconds and then read a Jewish Prayer – called the Traveler’s Prayer.

Traveler’s Prayer – English Translation

May it be Your will, Lord, our God and the God of our ancestors, that You lead us toward peace, guide our footsteps toward peace, and make us reach our desired destination for life, gladness, and peace. May You rescue us from the hand of every foe, ambush along the way, and from all manner of punishments that assemble to come to earth. May You send blessing in our handiwork, and grant us grace, kindness, and mercy in Your eyes and in the eyes of all who see us. May You hear the sound of our humble request because You are God Who hears prayer requests. Blessed are You, Lord, Who hears prayer.

Tags: Mastodon, Dumpster, Stock boy, Samsonite, Audible, Happy Feet, Mr Roboto, LeMond, Too Big To Fail (TBTF), Jailbreak, Bowstaff, Green Machine

Date: 2026-06-09
AO: Dark Room
Q: LouGee ,
PAX: Beaker, Framed, Flower Boy, Tortuga, Body Double, Toto, Lakers, LouGee, Noodles, Percolator FNGs: None
COUNT: 10
Conditions:
71 degrees, 100% humidity, 7 mph winds from the SW, cloudy
WOR:
12x Arm Circles (f/b), 21x SSH, 11x Goofballs, 20x Bobby Hurleys The Thang:
1 mile Ruck with five craftly selected stations for 1 round of movements:
Station 1-20 x each: Squats, Merkins, Flutter Kicks, Lunges, Good mornings (Abe Vogada until everyone finishes)
Station 2-24x each: Split Squats, Incline Merkins, Leg Lifts, Deficit Lunges (Abe Vogada or Plank until everyone finishes)
Station 3-28x each: Squats, Merkins, Flutter Kicks, Lunges, Good Mornings (Abe Vogada or Plank until everyone finishes)
Station 4-32x each: Split Squats, Incline Merkins, Leg Lifts, Deficit Lunges, Supermans (Abe Vogada or Plank until everyone finishes) Station 520 x each: Squats, Merkins, Flutter Kicks, Lunges, Good mornings

Moleskine:
We all have different “whys”, but we can all have the same “start line.” (i.e. running a 1/2 marathon, showing up to :f3: beatdown, etc)

Tags: Dark Room, Beaker, Framed, Flower Boy, Tortuga, Body Double, Toto, Lakers, LouGee, Noodles, Percolator

Date: 2026-06-09
AO: Flat Earth
Q: Bloomer ,
PAX: Oompa, Has Been, Jolly, White Noise, Bloomer, Gummi Bear, Banks, Hypotenuse, Panda Express, Krampus, Cheese, BigBlue, Snatch (F3 Northwest HWY), #Lib, #Swish. #Lib’s son FNGs: None
COUNT: 16
Conditions: overcast and muggy

WOR: 15 side straddle hops, 10 merkins, stretch across the field and back

The Thang: frisbee

Moleskine: In your marriage and relationships it is important to function as a team. Relationships have the best success when both individuals are committed to mutually sacrificing for one another. In F3 fashion, being great effort to your relationships and then give a little more. You have more to give than you think. The book I am currently reading is, The Marriage You Want by Shelia and Keith Greggorie.

Tags: Flat Earth, Oompa, Has Been, Jolly, White Noise, Bloomer, Gummi Bear, Banks, Hypotenuse, Panda Express, Krampus, Cheese, BigBlue, Snatch (F3 Northwest HWY), #Lib, #Swish. #Lib’s son

Date: 2026-06-08
AO: Downrange
Q: Stock boy ,
PAX: Dumpster, Beaker, Stock boy, DQ, Lakers, Noodles
FNGs: None
COUNT: 6
Conditions:
Warm and wet, but rain stopped right as we started.

WOR:
Abe Vigodas, toy soldiers, bat wings

The Thang:
We started with a sandee race to get a player order to pick teams.

THEN WE PLAYED SANDEEBALLZZ!!!!

https://f3-wheaton.slack.com/archives/CH8SM1N2Y/p1780920675136669

Moleskine:
Plan ahead and try to be prepared, but sometimes life throws a monkey wrench in the works; don’t obsess over that which you have no control.

Tags: Downrange, Dumpster, Beaker, Stock boy, DQ, Lakers, Noodles

Date: 2026-06-06
AO: Flat Earth
Q: Hypotenuse ,
PAX: Candyland, White Noise, Bloomer, Spit Valve, Hypotenuse, Panda Express, DQ, Jack, Swish, Tortuga, Cheese, BigBlue, Snatch (F3 Northwest HWY), Headtop, DaCount, CoachT, Scoopy, Bog FNGs: None
COUNT: 18
Conditions: humid

WOR: 15xSsh, down and back

The Thang: one big game

Moleskine: Gratitude

Tags: Flat Earth, Candyland, White Noise, Bloomer, Spit Valve, Hypotenuse, Panda Express, DQ, Jack, Swish, Tortuga, Cheese, BigBlue, Snatch (F3 Northwest HWY), Headtop, DaCount, CoachT, Scoopy, Bog

Date: 2026-06-08
AO: Ground Zero
Q: Audible ,
PAX: Samsonite, Audible, Mr Roboto, Flower Boy, Tortuga, Cheese FNGs: None
COUNT: 6
Conditions:

WOR:
We started a two different locations and rucked toward(s) each other.

The Thang:
Some ran, others rucked.

Moleskine:
Sometimes the strongest thing to do is not win an argument, it’s to refuse to have one.

Tags: Ground Zero, Samsonite, Audible, Mr Roboto, Flower Boy, Tortuga, Cheese

Date: 2026-06-08
AO: Tar Pit
Q: Da Vinci ,
PAX: Da Vinci, Jolly, SAGA, Panhandle, T-bone
FNGs: None
COUNT: 5
Die of Death to Scythian!

TICKET TO ROLL: 60 curls, 50 merkens, 40 shoulder press, 30 BBSU, 20 skull crushers, 10 thrusters. 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)

Moleskin: Columba (celebrated tomorrow on June 9) is one of the big three, the three patron saints of Ireland (along with Patrick and Brigid). After a dispute over a manuscript he declared war against a pagan king for breaking asylum, and thousands died. He was arguably in the right, but he took the blame anyway and exiled himself from his home, aiming to win as many back to salvation as he lost to the war. It was midlife, he was 42. It was said the segulls screamed in grief at his departure. But this is how Iona was founded and the Scoti, the wildmen, were converted. He became known as the dove of the church, Columcille. He was a poet, and when the bards were banished from Ireland, he did go back to Ireland once, with Scottish soil strapped to his feet so as not to break his vow, to ensure that the bards remained.

“By the time I visited Iona I was convinced that we who serve an entirely indoor God have lost a great part of our faith. We must break through the cold, hard walls of our institutionalized worship and reach for the soft, warm, reality of God this is found out of doors. Our indoor God is too small. We need to view him thorugh the universe he created.” -Calvin Miller, The Path of Celtic Prayer

Tags: Tar Pit, Da Vinci, Jolly, SAGA, Panhandle, T-bone