Backblasts

Date: 2026-08-28
AO: Ground Zero
Q: Dumpster ,
PAX: Brainfog, Beaker, Comp, Dumpster, Shamwow, LeMond, Endo, Manhole, Hypotenuse, Mr Roboto, Cheap Shot, Toto, Runs, Panhandle, Stock boy FNGs: None
COUNT: 15
Conditions: Super great!

except as the Q… I was a few minutes late :man-facepalming: (because I was at home watching a few videos on how to tie a bow tie and trying to tie the stupid bow tie… but I confess that I have little experience in tying them and have done it wrong a few times before).

WOR:
Arm circles
Michael Phelps
SSH
Hillbillies
Stretch OYO

To Dolly Parton’s My Country ‘Tis of Thee

The Thang: Ran or Rucked East

Moleskine:
Show grace and mercy to people when you can. I shared a story about speeding home on County Farm Road – about one month ago. I was going 58 mph in a 40 mph zone and didn’t realize how fast I was going. The police officer pulled me over… and just gave me a warning and didn’t give me a ticket! That was grace… and/or mercy!

Tags: Ground Zero, Brainfog, Beaker, Comp, Dumpster, Shamwow, LeMond, Endo, Manhole, Hypotenuse, Mr Roboto, Cheap Shot, Toto, Runs, Panhandle, Stock boy

Date: 2026-08-28
AO: Flat Earth
Q: Jolly ,
PAX: Y2K, Big Mac, Oompa, Shiplap, DQ, MaiTai, Knuckleball, Jolly, Tortuga, Cheese, BigBlue, Spokes, Panda Express, Has Been, Pancake, Headtop, Chopsticks, Bolt FNGs: None
COUNT: 18
Conditions:
Perfect
WOR:
SSH, down and back
The Thang:
9v9 Ultimate
Moleskine:
Enjoy every minute with your kids. It’s true what old people say….they do grow up incredibly fast. We went from having two toddlers to empty nesters in what felt like 5 minutes.

Tags: Flat Earth, Y2K, Big Mac, Oompa, Shiplap, DQ, MaiTai, Knuckleball, Jolly, Tortuga, Cheese, BigBlue, Spokes, Panda Express, Has Been, Pancake, Headtop, Chopsticks, Bolt

Date: 2026-08-27
AO: Dark Room
Q: Manhole ,
PAX: Brainfog, LeMond, What, Manhole, Framed, Toto
FNGs:
COUNT: 6
Conditions: couldn’t ask for better

WOR: yup

The Thang: Beatdown

Moleskine: Just keep grinding

Tags: Dark Room, Brainfog, LeMond, What, Manhole, Framed, Toto

Date: 2026-08-26
AO: Tar Pit
Q: Too Big To Fail (TBTF) ,
PAX: Da Vinci, Panhandle, T-bone, Big Mac, Tortuga, The wet burrito, Too Big To Fail (TBTF), Jolly, Stock boy, Samsonite, Spit Valve, SAGA FNGs: None
COUNT: 12
Conditions:
beautiful

WOR:
SSH IC
CH Squats
CH Merkins
Abe Vegodas
Michael Phelps IC

The Thang:
utilized the track, PAX carried their coupons around the perimeter of the track stopping at each of the 4 corners for the following exercises: – Corner 1 – Presses
– Corner 2 – Bent Over Rows
– Corner 3 – Curls
– Corner 4 – Squats
*on the turns rifle carry the coupon, on the straights carry any way of your choosing
*Set Coupon Down/Recovery Mosey (end of bleachers and back), start next lap, 4 laps total (for the mile)

Lap 1 = 40 reps per corner of each movement
Lap 2 = 30 reps per corner of each movement
Lap 3 = 20 reps per corner of each movement
Lap 4 = 10 corners per corner of each movement

6MOM – Ring Of Fire

Moleskine:
Reflected on my 15th wedding anniversary and shout out to the strong relationships and long marriages amongst the PAX.

Tags: Tar Pit, Da Vinci, Panhandle, T-bone, Big Mac, Tortuga, The wet burrito, Too Big To Fail (TBTF), Jolly, Stock boy, Samsonite, Spit Valve, SAGA

Date: 2026-08-27
AO: Mastodon
Q: Tortuga ,
PAX: Tortuga, Bostaff, Audible, Sparrow, Stock boy, Endo, Mr Roboto FNGs:
COUNT: 7
Conditions: perfect

WOR: ssh, copperhead merkins, Michael Phelps, good morning

The Thang: 2 min each of merkins and bbsu, two mile run (which ended up being 1.87 miles)

Results: merkins, bbsu, 2 mile, age, score
Mr. Roboto 50, 53, 17.15, 38, 221
Bostaff 40, 42, 19.45, 18, 105
Endo 54, 80, 12.00, 48, 294
Audible 45, 36, 21.09, 43, 181
Tortuga 85, 70, 14.37, 56, 300
Stock Boy 105, 91, 14.35, 49, 298
Sparrow 45, 67, DNF, 43, ***
The Wet Burrito 0, 0, DNF

Times are adjusted to match a two mile run. May not be perfect.

Moleskine: Love me when I deserve it the least, because that’s when I need it the most.

Tags: Mastodon, Tortuga, Bostaff, Audible, Sparrow, Stock boy, Endo, Mr Roboto

Date: 2026-08-26
AO: Ground Zero
Q: Audible ,
PAX: Runs, Audible, Pool Boy, Crack, Mr. Bean, Mr Roboto
FNGs: None
COUNT: 6
Conditions:
Humid with mild temps

WOR:
SSH
Stretch OYO

The Thang:
Run/Ruck

Moleskine:
If you don’t like the results, you’re getting, change your system.

Tags: Ground Zero, Runs, Audible, Pool Boy, Crack, Mr. Bean, Mr Roboto

Date: 2026-08-25
AO: Dark Room
Q: Flower Boy ,
PAX: Body Double, Toto, Crack, Framed, Manhole, Flower Boy, perculator FNGs: None
COUNT: 7
What do you get when you cross an unreasonable number of Monkey Humpers with obnoxious meme music?

Conditions:
A beautiful, cool morning. Exercises were performed to the beat of viral meme songs.

WOR:
Two minutes of side straddle hops: Nyan Cat!

The Thang:
Three minutes of Monkey Humpers: Dragostea din tei (Numa Numa) (Squat until exhaustion, then switch to Calf Raises.)

Elevens: Bonnie Blairs and Jump Squats

Four minutes of Monkey Humpers: Blue (Da Ba Dee)
(Squat until exhaustion, then switch to Freddie Mercurys.)

Scout Run around the short loop: Tunak Tunak Tun

Two minutes of Monkey Humpers: HEYYEYAAEYAAAEYAEYAA
(Squat until exhaustion, then switch to Freddie Mercurys.)

Partner Hamstring Curls: Never Gonna Give You Up

Scrooge McDuck (100 Calf Raises)

Freddie Mercurys x20

Moleskine: Modify as Necessary
Today you were asked to do difficult (and perhaps unreasonable) things. When it was no longer feasible to continue, you modified as necessary. The same is true in our lives—we often face difficult, painful, and frustrating circumstances.

The serenity prayers states, “God, grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference.”

There will be times when raging against our circumstances will only make matters worse—in those cases, radical acceptance of our situation is necessary to maintain our serenity. Other times will present additional challenges that we don’t need to deal with—we can courageously modify as necessary. Wisdom is knowing how to discern which situation is which.

Tags: Dark Room, Body Double, Toto, Crack, Framed, Manhole, Flower Boy, perculator

Date: 2026-08-24
AO: Ground Zero
Q: Flower Boy ,
PAX: Cheese, Endo, Tenderfoot, Mr Roboto, Flower Boy, Samsonite, Ankles, Mr. Bean FNGs: None
COUNT: 8
Conditions: A beautiful, cool morning.

WOR: Yep!

The Thang: Ran or rucked north.

Moleskine: Addiction thrives in darkness. We can’t kick bad habits alone. We all need vulnerable friendship with other men—a safe space to share what we’re struggling with.

Tags: Ground Zero, Cheese, Endo, Tenderfoot, Mr Roboto, Flower Boy, Samsonite, Ankles, Mr. Bean

Date: 2026-08-25
AO: Flat Earth
Q: Hypotenuse ,
PAX: Dewey, Hypotenuse, Cheese, MaiTai, Gummi Bear, D’Count, BigBlue, Lib, Big Mac, Tortuga, Y2K, Knuckleball, Jolly, DQ, Bolt FNGs: None
COUNT: 15
Conditions: Cool

WOR: 15x SSH, DnB

The Thang: 8×7, 3 games

Moleskine: Have fun

Tags: Flat Earth, Dewey, Hypotenuse, Cheese, MaiTai, Gummi Bear, D’Count, BigBlue, Lib, Big Mac, Tortuga, Y2K, Knuckleball, Jolly, DQ, Bolt

Date: 2026-08-25
AO: Mastodon
Q: Endo ,
PAX: Stock boy, Endo, Tenderfoot, Mr Roboto, Dumpster, The wet burrito, LeMond, Ankles, Bostaff, Falsetto FNGs: None
COUNT: 10
Conditions: runny, IYKYK

WOR: Q showed up 2 minutes late due to “the weather”. Started with motivators. Springsteen was unable to sing us “This Land is Your Land” due to ongoing contract dispute.

The Thang: Mosey to Washington DC, the Smithsonian complex of museums, to be exact (aka cooties). Pax visited each of 9 museums, with some related music in the background.

Mosey to NYC for a visit to Yankee Stadium. Round the bases – 1st lap 5 burpees at each base, 2nd lap 10 merkins, 3rd lap 15 squats.

Mosey to Buena Vista, Colorado (the SHOP). Dora of 100 mtn climbers, 200 wing nuts, then 100 step ups. Partner ran to the steep area by the slide and up and back. Scaled back from 300 step ups for time.

Mosey to San Francisco – manrise up “Russian Hill”, then ring of fire merkins to 100, then run down Lombard St (zigzag to cones). Flutter kicks IC at the bottom and repeat but with BBSU. Q noted he should have done two BBSU circles as a race.

Mosey across the Golden Gate Bridge to Hawaii for some “beach” exercises. Side plank leg raises both sides, and time was up.

Moleskine: I’ve really benefited from F3 moleskins talking about married life and encouraging us to pursue our spouses. Hope to improve in that area. Aye?

Tags: Mastodon, Stock boy, Endo, Tenderfoot, Mr Roboto, Dumpster, The wet burrito, LeMond, Ankles, Bostaff, Falsetto