Date: 2026-03-25
AO: Tar Pit
Q: Jolly ,
PAX: DQ, Da Vinci, Panhandle, Tortuga, Jolly, The wet burrito FNGs: None
COUNT: 6
WOR:
Abe Vigodas
Arm Circles
Seal Claps
Mountain Man Poopers
The Thang:
5 Alive-
Big boy sit-ups
Skull crushers
Goblet squats
Merkins
Thrusters
Rotate mode of travel between benches – lunges & rifle carry.
Moleskine:
Gratitude.
COT:
DQ’s FIL health, Tortuga’s 2.0 job.
Tags: Tar Pit, DQ, Da Vinci, Panhandle, Tortuga, Jolly, The wet burrito
Date: 2026-03-21
AO: Tar Pit
Q: LeMond ,
PAX: Portage, DQ, LeMond, The wet burrito, T-bone, Tortuga, Homie, Da Vinci, Panhandle, SAGA FNGs: None
COUNT: 10
– Warmorama
– Motivators from 7
– Abe Vigodas
– Side Leg raises
– Copperhead merkins
– Copperhead squats
– Arm circles
– 5-Alive with coupons around Lake Ellyn
– Merkins off coupons
– Curls
– Squats off the blocks
– Coupons Swings
– American Hammers with Coupon
– One partner farmer carries both coupons
– Other partner does 5 burpees and catches up.
– After round 3, we switched from burpees to Jungle Boi Squats – If partner catches to first partner, he can grab one of the coupons. – If not, farmer partner holds plank at bench.
– Trio: one partner farmer carries, one does burpees, the third rifle carries to bench and then moseys back. – By the short wall:
– Body weight holds on the wall for 1 minute.
– Side single leg plank hold for 30 seconds
– At the field
– Relay race: start by sprinting and then divide up teams evenly – Relay race: Pax runs to other cones, does 20 squats, 20 thrusters, – Note: ran out of time on this thang!
– Mary
– Flutter Kicks
– Moleskin:
– I stumbled on some old emails of mine from 1999 and I was struck with how bad my writing was and for how wrong some of my political views were. I realized that we can learn and grow.
Tags: Tar Pit, Portage, DQ, LeMond, The wet burrito, T-bone, Tortuga, Homie, Da Vinci, Panhandle, SAGA
Date: 2026-03-23
AO: Tar Pit
Q: Big Mac ,
PAX: Big Mac, Oompa, T-bone, Tortuga, Da Vinci, Panhandle, Jolly, Chuck, SAGA FNGs: None
COUNT: 9
WOR: Follow the Leader style Warm-o-rama (Da Vinci’s Theme Song)
Body scan follow the Q: SSH, neck rolls, arm circles, tappy taps, goofballs, jerky stretching.
The Thang — Paired Rounds with Music
Each round has two exercises done during one song. Do the first until exhaustion, if you can’t keep up the second and need to switch back, run the wheel. After every two rounds, I’ll ask if you’ve cracked the code of the Da Vinci Connection? “What connects those two songs?” These are Da Vinci inspired connections, so you’re unlikely to get any without having them revealed.
Round 1 — “A Change Is Gonna Come” (Sam Cooke) Derkins & American Hammers with coupon (Written at 32, he died at 33.) Round 2 — “Changes” (David Bowie) Dips & Scissors
Connection: Both artists died unexpectedly — Cooke at 33, Bowie announced his death through his final album released 2 days before he died of liver cancer. Round 3 — “Hallelujah” (Jeff Buckley version) Curls & LBCs
Round 4 — “Suzanne” (Leonard Cohen) Overhead Press & Flutters And Jesus was a sailor when he walked upon the water
And he spent a long time watching from his lonely wooden tower And when he knew for certain only drowning men could see him He said all men will be sailors then until the sea shall free them But he himself was broken long before the sky would open
Forsaken almost human, he sank beneath your wisdom like a stone
Connection: Cohen wrote Hallelujah which was Buckley’s most famous song. Also Jeff Buckley drowned in a river which Cohen’s song “Suzanne” imagines: water as both beauty and danger. Round 5 — “Hurt” (Johnny Cash version) Rows & Russian Twists Round 6 — “Everybody Hurts” (R.E.M.) Thrusters & Bicycles
Ran out of time. Basically, both are about hurt, but move in very different directions. Sort of a resignation vs a call to hold on. Speed Round – Desert Father Quotes
Do an exercise, run the wheel, read a quote
20 burpees + sprint the wheel
Abba Poemen said that blessed Abba Anthony used to say, “The Greatest thing a man can do is to throw his faults before the Lord and to expect temptation to his last breath.” 20 hand-release merkens + Sprint the wheel
Abba Poemen teaches: (111)
“As long as the pot is on the fire, no fly nor any other animal can get near it, but as soon as it is cold, these creatures get inside. So it is for the monk; as long as he lives in spiritual activities, the enemy cannot find a means of overthrowing him.” 20 thrusters + Spring the wheel
80 Abba Bessarion also said, “Do not give your heart that which does not satisfy your heart.” 20 BB and 20 coupon swings + Sprint the wheel
81 He also said, “If you take little account of yourself, you will have peace, wherever you live.” 20 OHP * 20 WWIII situps & Sprint the wheel
85 “It is said of Abba Pior that every day he started all over again.” — Poemen 85
Moleskin
“For what will it profit a man if he gains the whole world and forfeits his soul?” (Matthew 16:26) COT
Tags: Tar Pit, Big Mac, Oompa, T-bone, Tortuga, Da Vinci, Panhandle, Jolly, Chuck, SAGA
Date: 2026-03-24
AO: Dark Room
Q: Framed ,
PAX: Lakers, Flower Boy, Portage, Framed, Toto, Brainfog, Beaker, Manhole FNGs: None
COUNT: 8
WOR:
– Imperial Walker Texas Rangers
– SSHs
– Abe Vigodas
– Tappy Taps
– T-bone Burpees
The Thang:
Round 1 — Short loop 11s at the lights – Chuck Norris merkins (knuckle) + BBSUs
Round 2 — F3 equivalent exercises inspired by Total Gym
– Squats = Coupon Goblet Squat
– Back Rows = Bent Over Coupon Rows
– Pullovers = Coupon Pullovers on the ground
– Chest Press = Coupon Press on the ground
– Tricep Extensions = Skull Crushers
Round 3 — Mary circuit at the playground
Moleskine:
“There is no finish line. When you reach one goal, find a new one.” —Chuck Norris
COT:
IYKYK
Tags: Dark Room, Lakers, Flower Boy, Portage, Framed, Toto, Brainfog, Beaker, Manhole
Date: 2026-03-24
AO: Flat Earth
Q: T.B. ,
PAX: Krampus, Hypotenuse, Too Big To Fail (TBTF), Cheese, Tortuga, Snatch (F3 Northwest HWY), T.B., Wagyu, Da Count, Starch FNGs: 1 Starch
COUNT: 10
WOR: the usual
The Thang: the usual
Moleskine: be careful of your words and attitudes when you are stressed.
COT: those sharing the Gospel in sensitive places, safe travels for spring breakers
Tags: Flat Earth, Krampus, Hypotenuse, Too Big To Fail (TBTF), Cheese, Tortuga, Snatch (F3 Northwest HWY), T.B., Wagyu, Da Count, Starch
Date: 2026-03-21
AO: Mastodon
Q: Stock boy ,
PAX: Jayhawk, Bloomer, Endo, Too Big To Fail (TBTF), Crack, Falsetto, Stock boy, Jailbreak, Mr Roboto, Cheap Shot, Carmen San Diego (F3 Naperville) FNGs: None
COUNT: 11
WOR:
To Vivaldi’s first movement of Spring from The Four Seasons, we did SSH, copperhead squats, copperhead merkins, monkey humpers, and Abe Vigodas
The Thang:
1. At each lamppost for 8 lampposts, we did reps incrementing from 1 to 8 of 6 SPRING exercises: Squats, Plank jacks, Ranger merkins, Imperial walkers, No surrenders, Groiners.
2. At each lamppost for 8 lampposts, we did reps incrementing from 1 to 8 of 5 TIME excercises: T-Bone burpees, Imperial walkers, Merkins, Elbows to knees (crunches).
3. Back at the flag, we did partner Doras running laps around the lot of 100 merkins, 200 BBSUs, and 300 squats to spring themed music. 4. Ended with Mary.
Moleskine:
Cherish time with both your kids, parents, and grandparents if you still have them. Too quickly your kids will become adults, your parents will get old, and your grandparents will pass away.
COT:
Sparrow in his travels, Falsetto on choir trip, Crack on trip to Spain with his M, Cookies M and her treatments, Short Circuit needs a job.
Tags: Mastodon, Jayhawk, Bloomer, Endo, Too Big To Fail (TBTF), Crack, Falsetto, Stock boy, Jailbreak, Mr Roboto, Cheap Shot, Carmen San Diego (F3 Naperville)
Date: 2026-03-21
AO: Flat Earth
Q: Hypotenuse ,
PAX: Shiplap, Big Mac, Oompa, Has Been, Bloomer, White Noise, Too Big To Fail (TBTF), Hypotenuse, T.B., Spielberg, Banks, Cheese, DaCount, Frogger FNGs: None
COUNT: 14
WOR:SSH & Down and Back
The Thang:7×7 Ultimate with questionable trades
Moleskine: Let go of your character defects to let something better in.
COT:
Tags: Flat Earth, Shiplap, Big Mac, Oompa, Has Been, Bloomer, White Noise, Too Big To Fail (TBTF), Hypotenuse, T.B., Spielberg, Banks, Cheese, DaCount, Frogger
Date: 2026-03-20
AO: Ground Zero
Q: Cottontail ,
PAX: Beaker, T-bone, Cottontail, Mr. Bean, Endo, LeMond, Panhandle, Tortuga, Stock boy, Sparrow, Mr Roboto, Samsonite, Carmen San Diego (F3 Naperville) FNGs: None
COUNT: 13
WOR: SSH, SOYO
The Thang: we ran south, some rucked south, some ran somewhere
Moleskine: Spring Clean time! Take inventory of your activities, discard what is not going anywhere and just taking up time, focus on what is important.
COT: Mr Roboto’s friend marriage, Sparrow’s trip.
Tags: Ground Zero, Beaker, T-bone, Cottontail, Mr. Bean, Endo, LeMond, Panhandle, Tortuga, Stock boy, Sparrow, Mr Roboto, Samsonite, Carmen San Diego (F3 Naperville)
Date: 2026-03-20
AO: Flat Earth
Q: Wagyu ,
PAX: Too Big To Fail (TBTF), Cheese, DQ, Oompa, Wagyu, Manhole, Pine tar, Hypotenuse, Bloomer, Krampus, Shiplap, Gummi Bear, Jolly, Panda Express, Candyland, Earnhardt, Capy, Cutter FNGs: 2 Capy, Cutter
COUNT: 18
WOR: SSH & stretch down & back
The Thang: 9v8 ultimate
Moleskine:
A quote from the founder of Chick-fil-A, Truett Cathy
How do you know if someone needs encouragement? If they are breathing.
COT: rest
Tags: Flat Earth, Too Big To Fail (TBTF), Cheese, DQ, Oompa, Wagyu, Manhole, Pine tar, Hypotenuse, Bloomer, Krampus, Shiplap, Gummi Bear, Jolly, Panda Express, Candyland, Earnhardt, Capy, Cutter
Date: 2026-03-06
AO: Ground Zero
Q: Mr. Bean ,
PAX: LeMond, Dumpster, Panhandle, Tortuga, Mr Roboto, T-bone, Endo, Beaker, Mr. Bean, Da Vinci FNGs:
COUNT: 10
WOR:SSH OYO
The Thang: RUN RUCK
Moleskine: Using AI daily. Continue to use critical thinking and test against what you know to be true – do not believe everything just because AI says it.
COT:
Tags: Ground Zero, LeMond, Dumpster, Panhandle, Tortuga, Mr Roboto, T-bone, Endo, Beaker, Mr. Bean, Da Vinci
F3 Wheaton 