Date: 2026-02-10
AO: Dark Room
Q: Framed , Lakers
PAX: Framed, Brainfog, Lakers, Manhole, Toto
FNGs: None
COUNT: 5
WOR: Goofballs, Mountain Man Poopers, Merkins, Abe Vigodas
The Thang:
Part 1 (Framed) Short loop scout run, stopping at the benches for various exercises — Merkins, Bulgarian Split Squats, etc. Part 2 (Lakers) …
Moleskine:
COT:
Tags: Dark Room, Framed, Brainfog, Lakers, Manhole, Toto
Date: 2026-02-09
AO: Ground Zero
Q: Crack ,
PAX: Mr. Bean, Crack, Pacecar, Dr. Phil, Manhole, Mr Roboto, Cheap Shot, Samsonite, Endo, Stock boy, Beaker FNGs: None
COUNT: 11
WOR: SSH, Tappy Taps, runner’s stretch
The Thang: Run/Ruck the Bridge St loop. Fast Group got 7 laps (I think)
Moleskine:
Some wisdom from Joe de Sena (CEO and founder of Spartan Race):
When you’re 25, you think hard means faster. At 35, it means longer. At 57, it means lasting. A lot of what we “old dogs” do—not for science, but for survival—is finally being validated by modern research. The Formula for Longevity
– Time on Legs > Speed: My mother told me 35 years ago that time on legs matters more than pace. Running at 60% of VO₂ max builds an endurance engine you can actually use.
– Discipline Over Destruction: Consistency beats intensity when intensity breaks you. Hard is showing up every single day; it’s not annihilating yourself every single day.
– Exposure is Medicine: Train outside. Rain, wind, or cold—it doesn’t matter. You don’t negotiate with the weather; you adapt.
– Fix the Pebble: In a race, a tiny rock in your shoe ends your day. In life, it’s the same. Fix small problems immediately before they become boulders.
Hard isn’t always max speed. Sometimes, hard is going slower than your ego wants, sleeping when others scroll, and training for the long road. We aren’t training for a season. We are training for life.
No Excuses.
Joe
COT: IYKYK
Tags: Ground Zero, Mr. Bean, Crack, Pacecar, Dr. Phil, Manhole, Mr Roboto, Cheap Shot, Samsonite, Endo, Stock boy, Beaker
Date: 2026-02-07
AO: Tar Pit
Q: Beaker ,
PAX: Flower Boy, LeMond, Big Mac, DQ, Lakers, Panhandle, Homie, The wet burrito, Da Vinci, Portage, Beaker, Flower Man FNGs: 1 Flower Man
COUNT: 11
WOR:
Motivators (x7)
Abe Vigodas, ic (x10)
Tappy taps, ic
Batwings + Moroccan Night Clubs (~20)
The Thang:
Route 66 on benches: Bonnie Blairs x2
Route 66 on benches: Squats
Mosey to spa
4×60# sand bags, 1 80# sand bag, and 1 120# sand bag at the top Complete the first exercise/reps.
Bring weight down the ramp (if it is there) and run back up or run down (if no weight is at the top). Complete the first and second exercises/reps.
Bring weight down the ramp (if it is there) and run back up or run down (if no weight is at the top). Complete the first second and third exercises/reps.
repeat pattern until all 5 exercises are completed. After coming back up the ramp, take away exercise 1 and complete exercises/reps 2, 3, 4, and 5.
Bring weight down the ramp (if it is there) and run back up or run down (if no weight is at the top). Take away exercise 2 and complete exercises/reps 3, 4, and 5.
Bring weight down the ramp (if it is there) and run back up or run down (if no weight is at the top). Continue this pattern until exercise 5 was completed alone.
Exercises:
5 Burpees
10 Lunges (2 is 1)
15 Merkins
20 Dips
25 Lbcs
Broga with Beaker – hips and back stretching.
Moleskine:
We don’t often see true excellence. This winter Olympics, we will. Watch them and appreciate excellence. Give glory to God for the wonderful creations he has made.
Also, thinking about olympic skiing, I expect that T-bone will be indistinguishable from Lindsey Vonn on the slopes in Japan for the next 2 weeks.
COT: iykyk
Tags: Tar Pit, Flower Boy, LeMond, Big Mac, DQ, Lakers, Panhandle, Homie, The wet burrito, Da Vinci, Portage, Beaker, Flower Man
Date: 2026-02-07
AO: Mastodon
Q: Endo ,
PAX: Endo, Jailbreak, Too Big To Fail (TBTF), Stock boy, Dumpster, Short Circuit FNGs: None
COUNT: 6
WOR: Olympic Fanfare then ssh, goofballs and mtn climbers and arm circles to C&C music factory “gonna make you sweat” (1991)
The Thang: Parking lot plyos including “Scott Hamilton” skip into full rotation in the air, to the tune of Zero “i want this beat” (Motion Factory 1994)
Parking lot line jumps including “Shaun White” snowboard hops and “Apolo Ohno” skater hops to the tune of World Wide Message Tribe “Jumping in the House of God” (1994?) recovery during the interlude
Mosey to softer ground for some burpees, lunge jumps and single leg thrusts to the tune of Dynamic Twins “Get Up Get Down” (1993) burpees on the get up get down part, recovery during the interlude
Mosey to the bridge to do “Failure to Launch” F3 exercise in a nod to the Artemis failure to launch this weekend (now due in March)
Mosey to COOTIES aka Roundhouse and did a 6 station circuit with one of the stations as recovery. Did the circuit twice to the tune of Zero “Real Thing” “Zerox” and “To the Rhythm” (1992) Mosey to the SHOP
Step ups, imperial walkers, “Bode Miller” feet together jumping hip twist like downhill skiing, and “Bjorn Daehlie” cross country ski movement with arms while sliding legs to the tune of Mike-E and the G-Rap Crew “Housin’” (199?)
Picnic table dips, Russian Dance, then sloped merkins to the tune of SFC “Music In My Life” (1992)
Grand finale was 2-Man Jamaican Bobsled down Hoffa on Endo’s old school wooden toboggan (man, was it fast today) while the rest of the crew did circle of pain merkins as a timer. Note: it takes about 66 merkins for a sled hill run.
Moleskine: lesson from Ron Williams, CEO who turned around health insurance company Aetna: assume positive intent, focus on the problem, not the person.
COT: PAX jobs, friends of TBTF son health challenges straining the family.
Tags: Mastodon, Endo, Jailbreak, Too Big To Fail (TBTF), Stock boy, Dumpster, Short Circuit
Date: 2026-02-07
AO: Flat Earth
Q: Spielberg ,
PAX: Crack, Shiplap, Panda Express, Spielberg, Endo, Jolly, White Noise, Oompa, Hypotenuse, Cheese, Has Been, Tortuga, Banks FNGs: None
COUNT: 13
WOR: SSH, A&B
The Thang:
Defending—take away the easiest pass
Attacking—go to it
Moleskine:
Establish good habits in the first and last hours of your day
COT:
BigBlue’s back, Cookies’s M
Tags: Flat Earth, Crack, Shiplap, Panda Express, Spielberg, Endo, Jolly, White Noise, Oompa, Hypotenuse, Cheese, Has Been, Tortuga, Banks
Date: 2026-02-06
AO: Flat Earth
Q: Jolly ,
PAX: Wagyu, Tortuga, Homie, Cheese, Stump, DQ, Too Big To Fail (TBTF), Fiona, Pine tar, Jolly, Gummi Bear, Panda Express, Banks, Candyland FNGs: None
COUNT: 14
WOR:
SSH, down and back
The Thang:
7v7 Ultimate
Moleskine:
Sometimes Cheese leaders can let you down. That’s your time to step up and lead. COT:
IYKYK
Tags: Flat Earth, Wagyu, Tortuga, Homie, Cheese, Stump, DQ, Too Big To Fail (TBTF), Fiona, Pine tar, Jolly, Gummi Bear, Panda Express, Banks, Candyland
Date: 2026-02-06
AO: Ground Zero
Q: Endo ,
PAX: Endo, Dumpster, Da Vinci, Manhole, Brainfog, Samsonite, Short Circuit, Stock boy, Beaker, Mr Roboto, Panhandle, Pacecar, Cheap Shot, Dr. Phil, Toto, Buns, Crack, LeMond, Ankles, Mr. Bean FNGs: None
COUNT: 20
WOR: skips with arm swings until the surly security guard chased us out of the neighboring parking lot 🙂
The Thang: ran wheaton ave south to hawthorne ln then to 7 gables. Crack and pacecar made it all the way to 7 gables backdoor. Ruckers made it to Edison.
Moleskine: If you have a kid in sports, or train for competition yourself, make sure to ask yourself or your kid if they are enjoying it. Hard effort is sometimes necessary, but don’t overdo it. If you’re not enjoying it, maybe back off a bit.
COT: Dr Phil friend’s wife Kristen cancer diagnosis.
Tags: Ground Zero, Endo, Dumpster, Da Vinci, Manhole, Brainfog, Samsonite, Short Circuit, Stock boy, Beaker, Mr Roboto, Panhandle, Pacecar, Cheap Shot, Dr. Phil, Toto, Buns, Crack, LeMond, Ankles, Mr. Bean
Date: 2026-02-05
AO: Dark Room
Q: Framed ,
PAX: Tortuga, Crack, LeMond, Beaker, Framed, Flower Boy, Brainfog, Manhole, Jayhawk, Lakers FNGs: None
COUNT: 10
WOR: SSHs, T-Bone Burpees, Abe Vigodas, Imperial Walkers, Mountain Climbers
The Thang:
– Focus on the Negative (with Coupons) – Squats, Overhead Press, Curls, Skull Crushers – Scout Run
– Focus on the Negative, Round 2
– Partner Up on Short Loop – 1 PAX Farmer Carries / 1 PAX Performs an Exercise (10 Merkins, 20 Lunges, or 20 LBCS) – Mary Circuit at the Playground w/ 20 Dips as the Control
Moleskine:
Martial Arts saying – “If you master the art, you’ll always be able to fight. But if you only focus on fighting, you’ll miss the art.” Figure out the passion, the purpose and the deeper meaning behind what you do. Step out of the frame and see the whole picture. Ask yourself how this applies to various aspects of life – work, family, F3, etc.
COT: IYKYK / Minute of Silence
Tags: Dark Room, Tortuga, Crack, LeMond, Beaker, Framed, Flower Boy, Brainfog, Manhole, Jayhawk, Lakers
Date: 2026-02-05
AO: Mastodon
Q: Banks ,
PAX: Archive, Stock boy, Mr Roboto, Endo, Sparrow, Panhandle, Da Vinci, Big Mac, SAGA, Jolly, Toto, Jailbreak, Banks, Samsonite FNGs: None
COUNT: 14
WOR: The Usual
– 7x motivators
– 10x Windmills, IC
– 10x Mountain Man Poopers IC
– 10x MErkins IC
– Stretch OYO
The Thang: Pearls on a String
– 11’s at the light poles with Merkins and BBS
– Dan Taylors to 8
– 50 Flutters IC
– Pullup/Merkin Partner pyramid countdown from 10
– Mini Partner Dora at Hoffa – 50 burpees/100 Merkins/150 BBS
Moleskine:
“Don’t tell people how to do things, tell them what to do and let them surprise you with their results.” ― George S. Patton
COT:iykyk
Tags: Mastodon, Archive, Stock boy, Mr Roboto, Endo, Sparrow, Panhandle, Da Vinci, Big Mac, SAGA, Jolly, Toto, Jailbreak, Banks, Samsonite
Date: 2026-01-26
AO: Ground Zero
Q: Mr. Bean ,
PAX: Mr. Bean, Manhole, Crack, Stock boy, Endo, Archive, Flower Boy, Bo-Peep, Short Circuit, Mr Roboto, Samsonite FNGs:
COUNT: 11
WOR: SSH OyO GO
The Thang: run Ruck -25
Moleskine: World is broken find your identity in a higher power and identify your traumas to overcome, work through and not continue the cycle.
COT: Manhole – 2.0 wisdom teeth Archive – 2.0 3yo discipline Pax looking for work
Tags: Ground Zero, Mr. Bean, Manhole, Crack, Stock boy, Endo, Archive, Flower Boy, Bo-Peep, Short Circuit, Mr Roboto, Samsonite
