Category: Uncategorized

Date: 2026-09-19
AO: Mastodon
Q: Too Big To Fail (TBTF) ,
PAX: Ankles, Mr Roboto, Too Big To Fail (TBTF), Tenderfoot
FNGs: None
COUNT: 3
Conditions:
experiencing atmospheric precipitation

WOR:
SSH, Good Mornings, CH Squats, CH Merkins, Arm Circles

The Thang:
IPC Week 2
45 minute AMRAP.
Start at the goal line.
– Complete the following sequence:
– Run 100 yards
– 12 Bonnies (2-count)
– Bernie 100 yards (back to start line)
– 12 HR Muricans
– Jimothy Bear Crawl 25 yards
– Finish with a somersault into the WW1s
– 12 WW1s
– Crawl Bear 25 yards (back to start line)
– 12 Burpees
That is Round 1.
Then raise the number.
THE ROUNDS
Round 1: 12 reps of each exercise
Round 2: 24 reps
Round 3: 36 reps
Round 4: 48 reps
Round 5: 60 reps
Continue increasing by 12 until the 45 minute clock expires.

Moleskine:
So what, deal with it – stuff happens, days can be hard, deal with it and you will be glad you did, Thought for us but also as father’s building this grit mindset and resiliency in our 2.0s will serve them well .

Tags: Mastodon, Ankles, Mr Roboto, Too Big To Fail (TBTF), Tenderfoot

Date: 2026-09-19
AO: Tar Pit
Q: Da Vinci ,
PAX: LeMond, Portage, Beaker, Big Mac, SAGA, Da Vinci, What, @bookworm FNGs: None
COUNT: 8
Conditions: rain and lightning, but this beatdown was NOT cancelled. Civic Center garage was magical

WOR: We grooved to Dadi Freyr. What an artist!

The Thang: We fused Tabata with the Icosahedron of Intensity and it was epic.

Moleskine: Summary of this conversation with Ben Saase. 1) The new divide is between intentionality and technological passivity. 2) Consider installing circuit breakers in your life (no tech one hour per day, one day per week, one week per year. 3) There are no digital natives (we are all born looking for a face, not a screen). https://podcasts.apple.com/us/podcast/andy-crouch/id1877948649?i=1000789802247

COT: Prayers for Cookies and M (come out when you can friend!) and Gummi Bear M, connection for friend of What and for Wheaton committees under durress

Tags: Tar Pit, LeMond, Portage, Beaker, Big Mac, SAGA, Da Vinci, What, @bookworm

Date: 2026-09-19
AO: Flat Earth
Q: Panda Express ,
PAX: Panda Express, Cheese, Tortuga, Banks, Pancake, Sparty, Hypotenuse, Candyland, D’Count, Jolly, Snatch (F3 NW HWY), BigBlue, coldfeet FNGs: None
COUNT: 13
Conditions:

WOR: Drove to Parking Garage

The Thang:
6v7 Garage Calvinball

Moleskine: have fun
Pancake wife job search, BigBlue job search

Tags: Flat Earth, Panda Express, Cheese, Tortuga, Banks, Pancake, Sparty, Hypotenuse, Candyland, D’Count, Jolly, Snatch (F3 NW HWY), BigBlue, coldfeet

Date: 2026-09-18
AO: Flat Earth
Q: Banks ,
PAX: Y2K, Knuckleball, Has Been, Panda Express, Shiplap, Candyland, Jolly, Oompa, Yoyo, Cheese, BigBlue, Banks, Pine tar, DQ, Pancake, Swish, Bolt FNGs: None
COUNT: 19
Conditions:

WOR: the usual

The Thang: ultimate

Moleskine: Be a part of F3, do the basics like HCing and being on time and step up to Q.

Tags: Flat Earth, Y2K, Knuckleball, Has Been, Panda Express, Shiplap, Candyland, Jolly, Oompa, Yoyo, Cheese, BigBlue, Banks, Pine tar, DQ, Pancake, Swish, Bolt

Date: 2026-09-18
AO: Flat Earth
Q: Tortuga ,
PAX: Tortuga, Endo
FNGs:
COUNT: 2
Conditions: perfect

WOR: a little OYO

The Thang: IPC WEEK TWO

Run 100 yards
12 Bonnies (2-count)
Bernie 100 yards (back to start line)
12 HR pushups
Jimothy Bear Crawl 25 yards
Finish with a somersault into the WW1s
12 WW1s
Crawl Bear 25 yards (back to start line)
12 Burpees
That is Round 1.

Increase reps by 12 each round

Moleskine: Be willing to pivot.

Tags: Flat Earth, Tortuga, Endo

Date: 2026-09-17
AO: Mastodon
Q: Tortuga ,
PAX: Tortuga, Mr Roboto, Archive
FNGs:
COUNT: 3
Conditions: heavy rain at times, some great thunder and lightning

WOR: ssh, batwings, Abe Vigodas

The Thang: in the SHOP
Wide range of work including, but not limited to:
Merkins, table shrugs, table calf raises, side table leans, bbsu, jump squats, leg raises, abyss merkins, Bonnie Blairs, plank off, squat off, groiners, ssh, Jack Webb to 10 and 40. Boat canoe
Soundtrack by John Van Deusen: https://open.spotify.com/playlist/4Zyd7CE0QEpyn0c9Fuug9p?si=Mf_UxBVkQzKmOUII4J3vXg&utm_source=copy-link

Moleskine: things don’t always go as planned. Let your kids know that you can pivot. Don’t deny the frustration, but show them how you work through it.

Tags: Mastodon, Tortuga, Mr Roboto, Archive

Date: 2026-09-16
AO: Tar Pit
Q: Panhandle ,
PAX: Spit Valve, Panhandle, Da Vinci, Tortuga
FNGs: None
COUNT: 4
Conditions: light rain but lovely

WOR: SSHs, arm circles, good mornings, cottonhead copperhead squats

The Thang:

Tabata workout with 8 rounds of each exercise 20 seconds on with 10 second rest. 1-minute rest between exercises. – squat jumps
– coupon (or big rock) swings
– ‘muricans (alternating between hands on block and hands wider) – goblet squats
– plank jacks
– dips
– leg lifts
– Panhandle PT (hip exercises)

Moleskine: don’t neglect friendship

Tags: Tar Pit, Spit Valve, Panhandle, Da Vinci, Tortuga

Date: 2026-09-16
AO: Ground Zero
Q: Mr. Bean ,
PAX: Cheap Shot, Topham, Mr Roboto, Audible, Mr. Bean
FNGs:
COUNT: 5
Conditions: Drizzle

WOR: SSH OYO

The Thang: 1 Run 4 Ruck East

Moleskine: Be present in the moment. No distractions

Tags: Ground Zero, Cheap Shot, Topham, Mr Roboto, Audible, Mr. Bean

Date: 2026-09-14
AO: Tar Pit
Q: LouGee ,
PAX: Chuck, Da Vinci, SAGA, The wet burrito, Panhandle, Tortuga, LouGee, Big Mac, Jolly, Too Big To Fail (TBTF), Beaker FNGs: None
COUNT: 11
Conditions:
47 degrees, 93% humidity, 3 mph winds from the NNE, fair skies. WOR:
30x SSH, 10x Arm Circles (f-b), Flying Nun (to the Vespa and back) The Thang:
https://f3greenwood.org/all/ironpax-challenge/ironpax-challenge-2026-week-2-raise-the-flag! Moleskine:
Keep stacking positive events (ie workouts). It will add up down the road.

Tags: Tar Pit, Chuck, Da Vinci, SAGA, The wet burrito, Panhandle, Tortuga, LouGee, Big Mac, Jolly, Too Big To Fail (TBTF), Beaker

Date: 2026-09-15
AO: Flat Earth
Q: Panda Express ,
PAX: Shiplap, Babe, Gummi Bear, Tortuga, Cheese, Y2K, Candyland, MaiTai, Banks, Swish, Has Been, Jolly, Panda Express, Spokes, Pine tar, Pancake, Snatch (F3 NW HWY), Knuckleball, headtop FNGs: None
COUNT: 19
Conditions: at least one more that I’m forgetting. I blame ROTC for not having video.

WOR: ssh

The Thang: frisbee

Moleskine: have fun

Tags: Flat Earth, Shiplap, Babe, Gummi Bear, Tortuga, Cheese, Y2K, Candyland, MaiTai, Banks, Swish, Has Been, Jolly, Panda Express, Spokes, Pine tar, Pancake, Snatch (F3 NW HWY), Knuckleball, headtop