Date: 2026-04-10
AO: Flat Earth
Q: Spielberg ,
PAX: Wagyu, Too Big To Fail (TBTF), White Noise, Tortuga, Spielberg, Cheese, Gummi Bear, DQ, Banks, Hershey, Manhole, Oompa, Hypotenuse, DaCount, Frozone FNGs: None
COUNT: 15
WOR:
The Thang: Some cutting drills and a game
Moleskine: Be available
COT: Big Blue’s MRI
Tags: Flat Earth, Wagyu, Too Big To Fail (TBTF), White Noise, Tortuga, Spielberg, Cheese, Gummi Bear, DQ, Banks, Hershey, Manhole, Oompa, Hypotenuse, DaCount, Frozone
Date: 2026-04-09
AO: Mastodon
Q: Stock boy ,
PAX: Audible, Samsonite, Falsetto, Chuck, Stock boy, Jailbreak, Da Vinci, Archive, Big Mac FNGs: None
COUNT: 9
WOR:
Motivators, Abe Vigodas, monkey humpers, arm circles
The Thang:
Centipede: we lined up our coupons end to end, and pax did reps of an exercise after which they earned the right to move the last coupon in front of the first coupon, touching on the end.
We did three rounds:
1. 15 merkins earned a murder bunny up Hoffa.
2. 20 squats earned a rifle carry down Hoffa.
3. 5 BBSUs earned a murder bunny up Hoffa.
Moleskine:
Purposefully delay gratification so rewards mean more.
COT:
Big Mac’s aunt and uncle health, Archive’s friends’ babies’ health, Cookies’ M’s health.
Tags: Mastodon, Audible, Samsonite, Falsetto, Chuck, Stock boy, Jailbreak, Da Vinci, Archive, Big Mac
Date: 2026-04-08
AO: Ground Zero
Q: Audible ,
PAX: Audible, Mr Roboto, Samsonite, Stock boy, Crack, Ankles FNGs: None
COUNT: 6
WOR:
Side Straddle Hops
Merkins
Stretch OYO
The Thang:
Some rucked fast and some rucked less fast.
Moleskine:
Welcome correction (or reproof) – even when unfair or uncomfortable – and seek to learn from it.
COT:
Prayers for Crack sister and her husband, Mr Roboto friend going through divorce, and other unspoken requests.
Tags: Ground Zero, Audible, Mr Roboto, Samsonite, Stock boy, Crack, Ankles
Date: 2026-04-06
AO: Tar Pit
Q: Panhandle ,
PAX: T-bone, Too Big To Fail (TBTF), Big Mac, SAGA, Da Vinci, Tortuga, Panhandle, The wet burrito, Chuck FNGs: None
COUNT: 9
WOR: SSHs, Abe vigodas, good mornings, tappy-taps
The Thang:
6 exercises – do 10 reps of each and run a lap, then 15 reps of each, run two laps, 20 reps of each, run 3 laps. Exercises were: blockees, lunges (2-1), WWIII situps, derkins, rows, coupon swings
Moleskine: Easter is about the redemption of all Creation, which so needs it
COT: IYKYK
Tags: Tar Pit, T-bone, Too Big To Fail (TBTF), Big Mac, SAGA, Da Vinci, Tortuga, Panhandle, The wet burrito, Chuck
Date: 2026-04-01
AO: Tar Pit
Q: Sparrow ,
PAX: Big Mac, SAGA, Da Vinci, Tortuga, Sparrow, Portage, Panhandle, DQ FNGs: None
COUNT: 8
Fools Gold: Sparrows Black Diamond
Wor: boring workouts in cadence.
Qualifier round: 20 merkins, 20 squats, then race to the top of the stairs. First to the top gets one point, 2nd gets two points. (Lower is better)
Second qualifier: 10 burpees then race to the top. Same points.
Add your points together, and rank pax from best to worst. Get in order, and then partner up with your nearest neighbor. Merkins
Squats
Situps
Burpees
Decline merkins
Incline merkins
Calf raises.
Do every staircase on the building. Keep a total of how many you won.
Moleskin:
This is how I learned to hear God’s voice:
1. Start with the Bible. Do what it says.
2. Start paying attention to your conscience. Sometimes God speaks to it.
3. If you hear something that sounds valuable and you don’t know how it got into your head, try it out. By testing it, you can start to learn what is God and what is lasagna.
Tags: Tar Pit, Big Mac, SAGA, Da Vinci, Tortuga, Sparrow, Portage, Panhandle, DQ
Date: 2026-04-07
AO: Dark Room
Q: Brainfog ,
PAX: Toto, Lakers, Beaker, Framed, Brainfog
FNGs:
COUNT: 5
WOR:
Ssh x 30
Jump squat wave: 10 rounds
Merkins:
10 LH on coupon
10 RH on coupon
10 Both hands on coupon
Basketball court (needs F3 name);
Facing one direction:
Rifle Carry one length, leave coupon.
Karaoke to 2nd corner
Back pedal to 3rd
Karaoke to start.
Sprint to coupon.
Rotate 90 degrees and repeat until the coupon is back at the start.
The Thang:
Coupons to hacksaw;
Coupon crabs
Facing one direction:
Side lunge with coupon up hill
15/10/5 merkins at the top each time
Side lunge down facing the same direction
Repeat through the 3 merkin sets.
Carry coupons to the top;
RH rows
LH rows
Skull crushers
Freddie Mercury
Vasectomies
Coupons to trail head;
RH row, slow negative x10
LH row, slow negative x10
Around the world lunges x10
Scout run med loop
Mary at the flag;
Mountain climbers
Freddy Mercury
Vasectomies
Flexibility check:
Leg on oppo knee, pull to chest
Switch
Knees to chest
Leg across left and right
Knee lunges left and right
Moleskine:
When times are tough zoom out and find the good things around you to be grateful for, when times are good zoom in and make good memories.
COT:
Praying for healthy families.
Tags: Dark Room, Toto, Lakers, Beaker, Framed, Brainfog
Date: 2026-04-07
AO: Mastodon
Q: Stock boy ,
PAX: Mr Roboto, Too Big To Fail (TBTF), Jailbreak, Stock boy, Da Vinci, LeMond, Samsonite FNGs: None
COUNT: 7
WOR:
Copperhead squats, copperhead merkins, Abe Vigodas, toy soldiers, trunk twists
The Thang:
Tabata of exercise pairs:
1. Goblet squats / Coupon overhead presses
2. Coupon calf raises / Coupon curls
3. Flutter kicks / Supermans
4. Coupon rows left / right
5. Table squats / presses
6. Table calf raises / coupon swings
7. Trunk twists / coupon pull-overs
8. Table shrugs / coupon deadlifts
Moleskine:
Reach out to friends you haven’t seen in awhile and see how they’re doing.
COT:
Student Wesley and his spinal stroke, Too Big To Fail (TBTF)’s cousin CJ and cancer, Cookies M, pax searching for jobx
Tags: Mastodon, Mr Roboto, Too Big To Fail (TBTF), Jailbreak, Stock boy, Da Vinci, LeMond, Samsonite
Date: 2026-04-07
AO: Flat Earth
Q: Spielberg ,
PAX: Cheese, Wagyu, Spielberg, Bloomer, Tortuga, Has Been, DQ FNGs: None
COUNT: 7
WOR:
The Thang: throws + catches
Moleskine: do the basics well
COT: Bloomer’s college friend’s M, DQ’s father-in-M.
Tags: Flat Earth, Cheese, Wagyu, Spielberg, Bloomer, Tortuga, Has Been, DQ
Date: 2026-04-02
AO: Dark Room
Q: LeMond ,
PAX: Crack, Lakers, Beaker, LeMond, Framed
FNGs: None
COUNT: 5
Backblast: Dark Room Hypertrophy
– Warmorama:
– Goofballs
– Arm circles
– Jacked Up
– SSH x 20 4-ct IC
– Seal Jacks x 20 4-ct IC
– Plank Jacks x 20 4-ct IC
– Crossover Squat Jacks (aka Deny Terio) x 20 IC
– Smurf Jacks x 20 IC
– 7s with pull ups and blockees
– 6 blockees, 1 pull up
– 5 blockees, 2 pull ups…
– Duck and Weave:
– Pax line up as if doing an Indian Run, except this offers more pain. The Pax start duck walking and the six runs to the front by weaving in between each Pax member. Then he joins the rest of the Pax duck walking until everyone has weaved to the front at least once or until the Q’s legs burn out. – Side Plank hold: Pax line up and hold plank, rotating to right.
– Last Pax on the left runs to the start yells switch and runs to the cones and back. – Pax switch to rotating on left side.
– Repeat until every Pax has gone.
– Repeat plank hold, with right arm raised, left leg raised. – Switch as before.
– At the shelter
– Bulgarian Split squats
– Dips off the benches
– Only what you carry
– Travel around Hacksaw, rifle carry
– 50 thrusters
– 50 uneven merkins on block
– Mary
– 20 BBSs with feet in the block
– Moleskin:
– Congratulate yourself for coming out on a cold, dark, rainy morning because most people wouldn’t do this.
– We’re making ourselves stronger so that can keep ourselves healthy and take care of those who depend on us. – Brown University Health
– Key benefits of strength training include:
– Joint and bone protection, reducing repetitive stress injuries – Improved balance, decreasing the likelihood of falls
– Increased endurance, helping the body respond more safely to unexpected slips or trips
– Enhanced metabolism, as increased muscle mass helps the body burn calories more efficiently
– “There is strong evidence that exercise, including weight training, can help prevent and treat depression,” from the University of Pennsylvania.
Tags: Dark Room, Crack, Lakers, Beaker, LeMond, Framed
Date: 2026-04-06
AO: Ground Zero
Q: Mr Roboto ,
PAX: Samsonite, T.B., Dr. Phil, Crack, K-pop, Stock boy, Flower Boy, Pacecar, Mr Roboto, Beaker FNGs:
COUNT: 9
WOR:
Abe Vigodas x10
Grass Pickers x10
Goofballs x10
Imperial Walkers x10
The Thang:
Ran or rucked east and back
Moleskine:
Are there any relationships in your life that need a root canal? Ask for help and prayer in restoring blood flow to them.
COT:
Jobs, Cookies M, Crack sister, Dr. Phil mom
Tags: Ground Zero, Samsonite, T.B., Dr. Phil, Crack, K-pop, Stock boy, Flower Boy, Pacecar, Mr Roboto, Beaker
F3 Wheaton 