Category: Uncategorized

Date: 2026-03-03
AO: Mastodon
Q: Lakers ,
PAX: Samsonite, DQ, Jailbreak, Endo, Da Vinci, Mr Roboto, Panhandle, Falsetto, Stock boy, Lakers, LeMond, Big Mac FNGs: None
COUNT: 12
Welcome to F3! Our mission is to a to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. Our Credo is: “Leave no man behind, but leave no man where you find him.” Our 5 Core Principles state:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. 5. Ends in a circle of trust

Disclaimer: I am not a professional, and am unaware of your state of physical fitness. You know your body, and are expected to modify, taking into account any conditions or injuries you may have. However, push yourselves past comfort as that is the path towards growth.

WOR:
Mosey Lap
LBAC
RLBAC
Michael Phelps
Shoulder Shrugs
Hurdle stretch
Butterfly stretch

The Thang:
At this point pax were told that they could not place their coupons on the ground. If any pax did, the group did 5 burpees

Special call-out to Jailbreak who forgot his coupon and used a car seat.

Not special call-out to Mr Roboto who forgot his coupon and used a hand weight. :joy::joy: (But do switch off part way through to a coupon!)

Part 1 – Elevens
Chest press/Curls
Move w/coupon approx 30yds between exercises

The mumble chatter was suspiciously quiet. Pax were especially disappointed to not see the Blood Moon Eclipse. Da Vinci tried to summon the eclipse to no avail. Need more blood next time.

Part 2 – 4 Stops
4 stop exercise 10 reps at each, 15 reps 2nd round
1. High Pulls
2. Overhead Press
3. Goblet Squat
4. Tricep Extensions

The Q destroyed his own triceps on the second round.

MARY w/ Coupon:
Flutter Kicks
Leg lifts
American Hammers
Chest presses

Cool Down:
Back stretches

Moleskine:
Q Source: F1: Good leaders move people through disruption to an ideal future. Where can you lead others towards a better life?

COT: IYKYK

Tags: Mastodon, Samsonite, DQ, Jailbreak, Endo, Da Vinci, Mr Roboto, Panhandle, Falsetto, Stock boy, Lakers, LeMond, Big Mac

Date: 2026-03-03
AO: Flat Earth
Q: Wagyu ,
PAX: Wagyu, Candyland, Too Big To Fail (TBTF), Hypotenuse, Tortuga, Bloomer, Oompa, White Noise, Cheese, Jolly FNGs: None
COUNT: 10

WOR: down & back

The Thang:
5v5 Ultimate!

Moleskine:
Life is 20% what happens to you & 80% how you respond to it.

COT: Tortuga’s leg injury & Bloomer is leading a mission trip to Uganda next week

Tags: Flat Earth, Wagyu, Candyland, Too Big To Fail (TBTF), Hypotenuse, Tortuga, Bloomer, Oompa, White Noise, Cheese, Jolly

Date: 2026-03-02
AO: Ground Zero
Q: Endo ,
PAX: Samsonite, Endo, Cookies, Manhole, Cheese, Flower Boy, Stock boy, Mr Roboto, Mr. Bean, Ankles FNGs: None
COUNT: 10
WOR: SSH, tappy taps, abe vagodas

The Thang: votes were cast and North won by a landslide. Beautiful moon this morning!

Moleskine: From my faith perspective, shared short Bible passage about Jesus landing at gennesaret and how as many infirm people as came to him and touched even the fringe of his garment were made well (matthew 14:34-36). In the same way, as many of us as come to him for forgiveness now, receive it. The ultimate gift of Christmas (and Easter)!

COT: cookies M and stockboy family as his grandma is no longer with us as of saturday.

Tags: Ground Zero, Samsonite, Endo, Cookies, Manhole, Cheese, Flower Boy, Stock boy, Mr Roboto, Mr. Bean, Ankles

Date: 2026-03-02
AO: Tar Pit
Q: Panhandle ,
PAX: T-bone, Tortuga, Panhandle, Big Mac, Treebeard, Jolly, Too Big To Fail (TBTF) FNGs: None
COUNT: 7
WOR: (Tortuga): SSHs, copperhead merkins, batwings, runner’s stretch, copperhead squats

The Thang: at the track did some ladder EMOMs. Pax started each round with their number of reps of their choosing, then increased that each iteration of the EMOM. When they couldn’t make their reps, they ran a lap.

Exercises:
– blockees (increase by 1 each EMOM)
– goblet squats (start at 16, increase by 2 and then 4)
– blockee sit-ups (start at 12)

Moleskine: be ready to jump in when someone needs some help

COT: Jolly’s MIL/M; Big Mac’s M; should’ve mentioned war in Iran

Tags: Tar Pit, T-bone, Tortuga, Panhandle, Big Mac, Treebeard, Jolly, Too Big To Fail (TBTF)

Date: 2026-02-28
AO: Mastodon
Q: Endo ,
PAX: Falsetto, Treebeard, Endo, Stock boy, Too Big To Fail (TBTF), Jailbreak, The wet burrito FNGs: None
COUNT: 7
WOR: SSH, goofballs, mtn climbers, xc skiers, arm circles 4 variations, skips w arm circles, skips with michael phelps, backward lunge, backward skips, karioke, skipping while rotating (Scott Juniors)

The Thang: Filling out some 1040s!
PAX were granted a 1 time use permission to shout “IRS audit” at any point to fully disrupt the workout, whereupon all PAX had to run a short lap and then do 5 burpees.

10 shaun whites and 40 apolo ohnos
Mosey to the Hamptons
10 burpees and 40 Bonnie Blairs
10 lemur jumps and 40 American hammers
Mosey to Cooties
10 pullups and 40 bode millers (swivel hip jumps)
10 chin ups (curl grip) and 40 dancing bears
Mosey to the SHOP
10 table presses and 40 wing nuts
Repeat it because i liked it and had a super light table

Time to Pay the Man! aka Tax Time

Mosey to grassy area and did as many BBSU as we could individually while Johnny Cash sang to us about how he’s got no money left “After Taxes”. PAX had to pay a progressive tax based on how much “income” (BBSU) they made. Tax payble in Imperial Walkers. 0-25 equals 5 more
25 – 50 is 11
51 – 75 is 18
75 – 100 is 26
100+ is 26 + 3 per addl 10
Note to self that BBSU came too close to the wing nuts…

PAX with less taxes ran a bit while PAX with higher taxes paid up.

PAX did as many Wojo Squats (squat with slapping the ground with hands) as they could to the Beatles “Taxman”, then paid a flat tax of 20 percent in the form of H Bombs.

PAX did as many starjumps as they could to the Final Jeopardy theme song. PAX with highest count had to do 40 percent more as a gameshow tax while other PAX ran.

We skipped socialism for time, but hey, this is America.

Paying Down the National Debt

Mosey to Hoffa (aka the National Debt)
PAX were instructed to do a Dora counting down 300 squat, 200 LBC, 100 merkin, while partner ran up normal and ran down backwards. We all failed primarily because we waited too long to start (LOL) and ran out the clock.

That was fun, guys! Thanks for coming out!

Moleskine: My dad was a wheaton college professor for 42 years. He loved exercise and being outdoors, so I think he would have enjoyed F3. He passed in 2019, and there’s a short write up on the WC recollections webpage. The author crafted a message about his life to aspire to … “he knew that when the man securely rooted in Christ passed from the scene, a lingering force of integrity, a wide ranging, life giving testimony should remain, ever attracting a fallen humanity to the risen savior.”

COT: stockboy’s grandma is nearing the finish line of her life. Prayers for stockboy family and all the many extended family members.

Tags: Mastodon, Falsetto, Treebeard, Endo, Stock boy, Too Big To Fail (TBTF), Jailbreak, The wet burrito

Date: 2026-02-28
AO: Tar Pit
Q: Portage ,
PAX: Da Vinci, Portage, LeMond, T-bone, Panhandle, Endo, Archive FNGs: None
COUNT: 7
Particle Physics Party — We delved into the tiny quantum realm and discovered what the universe is made from.

WOR:
– 20 Eccentric Merkins
– 20 Eccentric Squats
– 20 Side to side lunges
– 20 Abe Vigodas
– Runners Stretch x2
Mosey over to the front hill drive for the sunrise.

The Thang:
Tabatta Sets 30/15s, 2 alternating exercises for 5 rounds each = 1 round ;; 4 different rounds with baby carrying your coupon up and down the stairs as the rest in between rounds.

Round 1: Merkins & V-up Roll ups
Round 2: Rows & Lunges
Round 3: Dips & Oblique crunches (replace with fifer scissors next time) Round 4: Curls & Squats (should have been thrusters)
Moleskine:
God made you from start dust. You are a star, live like one today and this week. When you feel otherwise, don’t believe it, that’s not how God made you.

COT:
Iran and World Peace.
Coworker with Spinal Tumor surgery.

Tags: Tar Pit, Da Vinci, Portage, LeMond, T-bone, Panhandle, Endo, Archive

Date: 2026-02-28
AO: Flat Earth
Q: Oompa , Gummi Bear
PAX: Has Been, Banks, Hypotenuse, Gummi Bear, Oompa, Hershey, Jolly, White Noise, Cheese FNGs: None
COUNT: 9
WOR: side straddle hops + down and back

The Thang: ultimate full and partial field

Moleskine: Colossians 3:14

COT: injuries to several PAX. Hypotenuse wife

Tags: Flat Earth, Has Been, Banks, Hypotenuse, Gummi Bear, Oompa, Hershey, Jolly, White Noise, Cheese

Date: 2026-02-27
AO: Ground Zero
Q: Samsonite ,
PAX: LeMond, Dumpster, Panhandle, Samsonite, Endo, Stock boy, Dr. Phil, Beaker, Short Circuit, Short Cut FNGs: 1 Short Cut
COUNT: 10
WOR: ssh, goofballs, stretch

The Thang: ruck/run

Moleskine: resilience. Work it.

COT: mom, grandma, friend

Tags: Ground Zero, LeMond, Dumpster, Panhandle, Samsonite, Endo, Stock boy, Dr. Phil, Beaker, Short Circuit, Short Cut

Date: 2026-02-27
AO: Flat Earth
Q: Banks ,
PAX: DQ, Banks, Sparty, Tortuga, Gummi Bear, Jolly, White Noise, Cheese, Manhole, Too Big To Fail (TBTF), Shiplap, Candyland FNGs: None
COUNT: 12
WOR: the usual

The Thang:frisbee

Moleskine:to judge to early, sometimes things work out

COT:iykyk

Tags: Flat Earth, DQ, Banks, Sparty, Tortuga, Gummi Bear, Jolly, White Noise, Cheese, Manhole, Too Big To Fail (TBTF), Shiplap, Candyland

Date: 2026-02-25
AO: Tar Pit
Q: Big Mac ,
PAX: Da Vinci, DQ, Tortuga, Panhandle, Big Mac, Jolly
FNGs: None
COUNT: 6
WOR: Motivators, Pick Daisies, Calf Stretch, Arm circles.
The Thang: BOMBS around the lake, stop at each bench:
BBSU, OHP, Merkins, Blockees, Sqauts (Goblet)
Mode of transport:
Rifle Carry, LH Farmer Carry, RH Farmer Carry

Mary during remaining time

Moleskine:
Seneca Quotes;
“As is a tale, so is life: not how long it is, but how good it is, is what matters.”
“They lose the day in expectation of the night, and the night in fear of the dawn.” “While we wait for life, life passes”
“It is not that we have so little time but that we lose so much. … The life we receive is not short but we make it so; we are not ill provided but use what we have wastefully.” “As long as you live, keep learning how to live.”

COT: 4 years since Ukraine War started, 2.0 with Pneumonia.

Tags: Tar Pit, Da Vinci, DQ, Tortuga, Panhandle, Big Mac, Jolly