Date: 2026-08-25
AO: Flat Earth
Q: Hypotenuse ,
PAX: Dewey, Hypotenuse, Cheese, MaiTai, Gummi Bear, D’Count, BigBlue, Lib, Big Mac, Tortuga, Y2K, Knuckleball, Jolly, DQ, Bolt FNGs: None
COUNT: 15
Conditions: Cool
WOR: 15x SSH, DnB
The Thang: 8×7, 3 games
Moleskine: Have fun
Tags: Flat Earth, Dewey, Hypotenuse, Cheese, MaiTai, Gummi Bear, D’Count, BigBlue, Lib, Big Mac, Tortuga, Y2K, Knuckleball, Jolly, DQ, Bolt
Date: 2026-08-25
AO: Mastodon
Q: Endo ,
PAX: Stock boy, Endo, Tenderfoot, Mr Roboto, Dumpster, The wet burrito, LeMond, Ankles, Bostaff, Falsetto FNGs: None
COUNT: 10
Conditions: runny, IYKYK
WOR: Q showed up 2 minutes late due to “the weather”. Started with motivators. Springsteen was unable to sing us “This Land is Your Land” due to ongoing contract dispute.
The Thang: Mosey to Washington DC, the Smithsonian complex of museums, to be exact (aka cooties). Pax visited each of 9 museums, with some related music in the background.
Mosey to NYC for a visit to Yankee Stadium. Round the bases – 1st lap 5 burpees at each base, 2nd lap 10 merkins, 3rd lap 15 squats.
Mosey to Buena Vista, Colorado (the SHOP). Dora of 100 mtn climbers, 200 wing nuts, then 100 step ups. Partner ran to the steep area by the slide and up and back. Scaled back from 300 step ups for time.
Mosey to San Francisco – manrise up “Russian Hill”, then ring of fire merkins to 100, then run down Lombard St (zigzag to cones). Flutter kicks IC at the bottom and repeat but with BBSU. Q noted he should have done two BBSU circles as a race.
Mosey across the Golden Gate Bridge to Hawaii for some “beach” exercises. Side plank leg raises both sides, and time was up.
Moleskine: I’ve really benefited from F3 moleskins talking about married life and encouraging us to pursue our spouses. Hope to improve in that area. Aye?
Tags: Mastodon, Stock boy, Endo, Tenderfoot, Mr Roboto, Dumpster, The wet burrito, LeMond, Ankles, Bostaff, Falsetto
Date: 2026-08-22
AO: Mastodon
Q: Treebeard ,
PAX: Stock boy, Too Big To Fail (TBTF), Toto, Cheap Shot, Mr Roboto, Dumpster, Samsonite, Bloomer, Treebeard, The wet burrito, Doogie FNGs: 1 Doogie
COUNT: 11
Conditions: Mid 70’s.
WOR: Side Straddle Hops, Abe Vigoda, Tap Taps, Hip Openers, Calf Stretches, and 10 Blockies to celebrate 10 years of war at Troy.
The Thang: A Two Part Excursion
Part I: An Introduction to Homeric Terms — short mosey between different stations (3 sets of 10). – Nostos: Homecoming (Jump Squats)
– Polytropos: Many Twists & Turns (American Hammers)
– Kleos: Undying Fame (Merkins)
Part II: The Rowing Journey — split into partners; one partner had sandbag carry (i.e. supplies of the ship) while other performed farmer carry (oars of the ship). We stopped at many exciting sites as we sailed home from Troy:
– Station 1: Meeting the Cicones at the Playground — “bar fighters” because we drank 2 much and needed to fight the locals.
– Station 2: Lotus Eaters at Cabin Next to Parking Lot — an original F3 move from Treebeard (it’s a variation on asian squats but you use your hands to imitate smoking a joint; joint here is not real but imitating the effects of lotus flower)
– Station 3: Meeting the Cyclops by the Pickleball Court — performed deadbugs to honor that we hid underneath sheep in order to escape the cave. Unfortunately, our dear Odysseus (Treebeard) got feisty and taunted the Cyclops; thus, resulting in some burpees as punishment.
– Station 4: Meeting god of the winds on Incest Island — traveling to the dock, we had a brief respite as Aeolus welcomed us. But then the crew opened the bag of winds and hope of home was crushed.
– Station 5: Traveling to Circe’s Island — more farmer carrying and sandbag carrying until we reached the shop. We dropped the oars and had to then ascend the heights of hoffa. We devoured some food from Circe’s by doing another modified asian squat. Ran down the hill and we had to a bear crawl back to the shop since we had all turned into animals. Luckily, Odysseus tamed Circe and the men were returned to normal.
– Station 6: Circe’s island was a party and to celebrate almost 3 years of chilling, we went to the bars to hang for 3 minutes. The gods intervened though as our forearms were already destroyed by the farmer carry and we stayed for a mere minute.
We then picked up the supplies and oars, and made back for the starting point. With forearms beat, the PAX stopped this madness. Part II of the Odyssey themed workouts will pick-up with the Underworld.
Moleskine: Homer offers a tension between fame (kleos) and home (nostos). One of the great messages of Homer is Achilles in the underworld that basically says Home is the better path. In short, the moleskin was the following: CHOOSE HOME.
Tags: Mastodon, Stock boy, Too Big To Fail (TBTF), Toto, Cheap Shot, Mr Roboto, Dumpster, Samsonite, Bloomer, Treebeard, The wet burrito, Doogie
Date: 2026-08-24
AO: North Beach
Q: Too Big To Fail (TBTF) ,
PAX: Stock boy, Brainfog, Too Big To Fail (TBTF), Lakers, Crack, Dumpster FNGs: None
COUNT: 6
Conditions:
beautiful
WOR:
SSH, Abe Vagodas, CH Squats, Good Mornings, Michael Phelps
The Thang:
Partner exercises – 4 parts
Part 1 – one PAX throws the sandbag as many times as he can (working across a very long field), the other PAX does 3 burpees at the starting line and catches up to partner who them moseys back to the starting line to do 3 burpees while the other PAX continues throwing the sandbag
Part 2 – one PAX completes 15-20 lunges (moving) while the other PAX bear crawls alongside of him, alternate back and forth until we cross the giant field again (this gets us back to ur original starting point)
Part 3 – repeat part 1 because we as a PAX crushed it the first time
Part 4 – one PAX started lunge walking while the other put the sandbag on his shoulders and moseyed to the next soccer goal (there were several soccer goals between the starting and ending points of our path on the field) and back to his partner, we did this all the way back to the original starting point.
Moleskine:
Moleskine shout out to a previous moleskin that resonated with me (value of having systems in place to support our progression/goals) and how I believe these systems then support us to choose the hard option (the option that offers growth).
Tags: North Beach, Stock boy, Brainfog, Too Big To Fail (TBTF), Lakers, Crack, Dumpster
Date: 2026-08-24
AO: Tar Pit
Q: Chuck ,
PAX: Chuck, Panhandle, Spit Valve, Big Mac, Tortuga, Archive, Jolly FNGs: None
COUNT: 7
Conditions: 56 degrees.
WOR:
SSH
never-ending arm circles
Picking daisies
The Thang:
BYOMurph
Mile run
100 Burpees
50 Merkins
50 Coupon curls
50 lunges (2 is 1)
50 overhead press
100 squats
100 BBSUs
100 thrusters
Mile run
Big Mac was the only one who finished :shocked_face_with_exploding_head:
Moleskine:
In order to be less selfish, you should think about yourself less. Encourage someone, pray for someone, or serve someone today
Tags: Tar Pit, Chuck, Panhandle, Spit Valve, Big Mac, Tortuga, Archive, Jolly
Date: 2026-08-22
AO: Tar Pit
Q: T-bone , T-bone
PAX: Portage, LeMond, T-bone, DQ
FNGs: None
COUNT: 4
Conditions: Perfection
WOR::heavy_check_mark:
Thang 1: lap 1 – 10 burpees at corner 1, 20 BBSU at corner 2, 30 merkins at corner 3 and 40 squats at corner 4 – then 1 lap AFAP – cool down 200 – repeat. Thang 2: 5 Alive – merkins, squats, BBSU, Burpees, Lunges
Moleskine: Goethe put it as “Tell me with whom you consort with and I will tell you who you are”
The now-famous phrasing — “you are the average (or sum) of the five people you spend the most time with” — is credited to Jim Rohn, the American motivational speaker
Surround yourself with people who make you better and who push you. Also – pay attention to your kids friends.
COT: :heavy_check_mark:
Tags: Tar Pit, Portage, LeMond, T-bone, DQ
Date: 2026-08-22
AO: Flat Earth
Q: Oompa ,
PAX: Dewey, White Noise, Hypotenuse, Endo, Cheese, Banks, T.B., D’Count, BigBlue, Spit Valve, Tortuga, Y2K, Bloomer, Candyland, Jolly, Panda Express, Oompa, Awol, Head Top, Jack, Frizzle FNGs: 1 Frizzle
COUNT: 21
WOR: SSH, Picking Daisies, down and back
The Thang: Ultimate (2 simultaneous games)
Moleskine: don’t waste too much time on your phone.
Tags: Flat Earth, Dewey, White Noise, Hypotenuse, Endo, Cheese, Banks, T.B., D’Count, BigBlue, Spit Valve, Tortuga, Y2K, Bloomer, Candyland, Jolly, Panda Express, Oompa, Awol, Head Top, Jack, Frizzle
Date: 2026-08-21
AO: Ground Zero
Q: Cottontail ,
PAX: Cottontail, Stock boy, Brainfog, Crack, Endo, Cheap Shot, Tenderfoot, Sparrow, Mr Roboto, Dumpster, Shamwow, Mr. Bean, Runs FNGs: None
COUNT: 13
Conditions: 61, clear, dark at beginning but sunrise by the end
WOR: goofballs, Abe Vigodas, SOYO
The Thang: some ran North, some rucked N/W
Moleskine: quality time is 100% dedicated time to the person that needs your attention at the moment. Avoid distractions (phone), be physically, mentally and emotionally present.
Tags: Ground Zero, Cottontail, Stock boy, Brainfog, Crack, Endo, Cheap Shot, Tenderfoot, Sparrow, Mr Roboto, Dumpster, Shamwow, Mr. Bean, Runs
Date: 2026-08-21
AO: Flat Earth
Q: Y2K ,
PAX: White Noise, Cheese, MaiTai, Banks, Pine tar, Tortuga, Y2K, Knuckleball, Oompa, Bloomer, Shiplap, Panda Express, Jolly, DQ, Has Been, Chopsticks, AWOL, Frogger, FNGs:
COUNT: 18
Conditions: perfect
WOR: yup
The Thang: the ushe
Moleskine: sometimes your plans don’t work out exactly how you planned them. Find joy in the journey.
Tags: Flat Earth, White Noise, Cheese, MaiTai, Banks, Pine tar, Tortuga, Y2K, Knuckleball, Oompa, Bloomer, Shiplap, Panda Express, Jolly, DQ, Has Been, Chopsticks, AWOL, Frogger,
Date: 2026-08-20
AO: Mastodon
Q: Mr Roboto ,
PAX: Stock boy, Toto, Endo, Tenderfoot, Sparrow, Mr Roboto, Dumpster, Spit Valve, Samsonite, The wet burrito, Credit Check FNGs: 1 Credit Check
COUNT: 11
Conditions:
Anout as beautiful as they can be. Mid-60s, clear skies, and I’ll take 70% humidity over the 90s we’ve been experiencing.
WOR:
SSH x10
Mountain Climber x10
Copperhead Squat x10
Good Morning x10 OYO
Michael Phelps
The Thang:
This workout is “six style,” meaning everyone picks up the six by continuing their reps until the six is in. Each exercise, unless otherwise noted, is x20. PAX collectively shout 1, 2, … 11 as they finish their reps to indicate they are done, but they keep going until 11 has been shouted. Each set is followed by a lap to and around the traffic circle.
Set 1:
Merkin, BBSU, Goblet Squat, Bonnie Blair
Set 2:
Curl, Freddie Mercury, Bulgarian Split Squat, Thruster
Set 3:
American Hammer, Dolly, HtH, Coupon swing
Set 4:
Flutter kick, Copperhead Squat, Copperhead Merkin, OHP
Set 5 (x10):
Scissor Kick, Pickle Pointer (followed by lap around the lot)
5 MoM
Moleskine:
I recently had my kids pick out paint colors for their room and let them help me paint them. Two lessons for everyone:
– I let my kids pick colors I would never pick. Decide what is negotiable and what is a hard ‘no’. Some things, you may think you’re right, but let your kids learn from mistakes—or maybe it’s you who will learn.
– I let my kids help me paint. Factor in time for your kids to make mistakes. The point of the chore is to spend time with them and teach them, not to do it perfectly the first time.
Tags: Mastodon, Stock boy, Toto, Endo, Tenderfoot, Sparrow, Mr Roboto, Dumpster, Spit Valve, Samsonite, The wet burrito, Credit Check
F3 Wheaton 