Category: Uncategorized

Date: 2026-06-22
AO: Tar Pit
Q: Panhandle ,
PAX: T-bone, Jolly, SAGA, Panhandle, Ankles
FNGs: None
COUNT: 5
Conditions: 58F with a light breeze, perfect

WOR: good mornings, SSHs, picking daisies, arm stretches

The Thang:
– mosey around the lake with 20 reps of merkins, lunges (2-1), BBSs, burpees, squats
– do a 5-alive with those exercises; got done early enough to restart with merkins, lunges, and BBSs

Moleskine: focus on what you can actually affect

Tags: Tar Pit, T-bone, Jolly, SAGA, Panhandle, Ankles

Date: 2026-06-22
AO: Downrange
Q: Lakers ,
PAX: Lakers, Stock boy, DQ, Framed, Manhole
FNGs: None
COUNT: 5
Conditions: Moist

WOR:
SSH
Merkins
Mosey around the parking lot to discuss our new GoRuck product launch: The Walker

The Thang:
Warm-Up
– Plank for 30 seconds
– 20x Good Morning
– 20x Squats

– Sandbag Pull-Throughs

Add Sandbag on shoulders
– Sandbag squats
– Sandbag Good Mornings (did not like this one bit)

Main Set 1 at Playground
– Step-Ups with Sandbag Bear Hug
– American SLEDGEHammers with Bag
– Mountain Climbers w/bag on shoulders
– Sandbag Over-Shoulder Toss, alternate shoulders

Main Set 2 at Hill
– All Pax start at bottom of the hill doing front squats
– One at a time they bear hug their bag and walk up the hill – Once at the top they chest press the bag until all pax are at the top – Reverse order to bottom of the hill, same exercises

Due to mud, we moved to the grassy ditch. Alternate carrying styles as we moved, no repeats.

Main Set 3 in Grass
– All pax start at the west of the ditch doing single leg deadlifts RIGHT
– One at a time they suitcase carry the bag across the ditch in their right hand. Switch hands and return.

– All pax start at the west of the ditch doing single leg deadlifts RIGHT
– One at a time they drag the bag across the ditch in their right hand, switch hands and return

Moleskine:
Accept challenges and make deliberate choices to overcome previous failures!

Tags: Downrange, Lakers, Stock boy, DQ, Framed, Manhole

Date: 2026-06-22
AO: Ground Zero
Q: Mr Roboto ,
PAX: Samsonite, Archive, Mr Roboto
FNGs:
COUNT: 3
Conditions:
59°, somewhat humid, clear skies. Lots of mosquitoes.

WOR:
Uhh, we just kind of started again this time.

The Thang:
Rucked north until Samsonite had to turn around to get to his job. Then, after stopping to talk for a bit with two guys who told us they knew who had our flag (🤔), Archive and YHC went east and back.

Moleskine:
Forgot to do this officially, but we did talk a lot about being dads during the ruck. Samsonite mentioned a book called https://www.simonandschuster.com/books/10-to-25/David-Yeager/9781668023884, so maybe check that out.

Tags: Ground Zero, Samsonite, Archive, Mr Roboto

Date: 2026-06-04
AO: Mastodon
Q: Ankles ,
PAX: Dumpster, LeMond, Stock boy, Sparrow, Mr Roboto, LouGee, Ankles FNGs:
COUNT: 7
Conditions:
Pleasant

WOR:
(For Ankles to fill.)

The Thang:
3 Hooverball teams.
Team C runs up Hoffa and completes a 150-count spittoon of Merkins while Teams A & B play Hooverball with 2 leather balls. When Team C finishes, they run down, and Team B runs up. Then, Team B runs down, and Team A runs up. Repeat for other exercises.

Moleskine:
(For Ankles to fill.)

Tags: Mastodon, Dumpster, LeMond, Stock boy, Sparrow, Mr Roboto, LouGee, Ankles

Date: 2026-06-20
AO: Mastodon
Q: Falsetto ,
PAX: Stock boy, Treebeard, Cheap Shot, Mr Roboto, Bloomer, Falsetto, Jailbreak, Samsonite, Profesor, FunDip , Miyagi, Bolt FNGs: 2 Miyagi, Bolt
COUNT: 13
This beatdown was based on A YouTube video watched by the Q about 7 exercises that reverse aging. Here is the link for anyone who is interested: https://youtu.be/utBzlEiX-zA

WOR:
– SSH ICx25
– Batwings ICx10
– Abe Vigodas ICx10
– World’s greatest stretch
– Asian Squat- 60 sec.

The Thang:
Rifle Carry to Cooties

Thang 1:
Bar hangs/Asian squat
-Partner off
-one does 60 sec. Bar hang, while partner does 60 sec. Asian squat, then switch -rinse and repeat for 6 min.

Thang 2:
-Farmer carry you and Partner’s coupon to SHOP, Partner runs ahead to SHOP and holds plank till you arrive
-switch farmer carrier and go to the top of Hoffa, again partner running ahead and planking till partner arrives -switch and to bottom of Hoffa
-switch and back to SHOP

Thang 3: Plyometrics
Box Jump Tabata
20 sec work, 10 sec rest repeat 8x for 4 minutes Tabata. Use picnic table bench for the jump

Thang 4: Japanese Interval walking
3 min walk- moderate
3 min walk-fast
Rinse/Repeat around the short loop and back to Hoffa
Thang 5: Plyometrics
Curls/Squats TABATA
20 sec work, 10 sec rest for 4 min

Thang 5:
Repeat Thang 1 for 4 minutes

Rifle carry back to flag.

Moleskine:
The fountain of youth is a mirage.
Body image can become an obsession.
Pursue a healthy approach to fitness.
Do F3 and other things for the right reasons.
Healthy for your family, future family, feel well, honor your own body.

Tags: Mastodon, Stock boy, Treebeard, Cheap Shot, Mr Roboto, Bloomer, Falsetto, Jailbreak, Samsonite, Profesor, FunDip , Miyagi, Bolt

Date: 2026-06-20
AO: Flat Earth
Q: T.B. ,
PAX: Snatch (F3 Northwest HWY), Panda Express, BigBlue, Shiplap, T.B., Spielberg, Bloomer, Swish, White Noise, Jolly, Has Been, Banks FNGs: None
COUNT: 12
Conditions: Sunny, 60 degrees, no wind. A perfect day :sun_with_face:

WOR: the usual

The Thang: the usual

Moleskine: Seek to understand others first when you disagree.

Tags: Flat Earth, Snatch (F3 Northwest HWY), Panda Express, BigBlue, Shiplap, T.B., Spielberg, Bloomer, Swish, White Noise, Jolly, Has Been, Banks

Date: 2026-06-19
AO: Ground Zero
Q: T-bone ,
PAX: Panhandle, Cheap Shot, Toto, Brainfog, SAGA, T-bone, Beaker, Mr. Bean, Stock boy, LeMond, Endo, Shamwow, Tortuga, Crack FNGs: None
COUNT: 14
Conditions: Perfect

WOR: SSH, Picking Daisies, Runner Stretch

The Thang: Run/Ruck south

Moleskine: Juneteenth – seen by many as a polarizing holiday. We should put the politics aside and recognize that celebrating freedom from slavery is something that shouldn’t be controversial. We need to celebrate all of the good things in US history and be grateful but also learn from the things that are dark to be sure we don’t repeat them.

Tags: Ground Zero, Panhandle, Cheap Shot, Toto, Brainfog, SAGA, T-bone, Beaker, Mr. Bean, Stock boy, LeMond, Endo, Shamwow, Tortuga, Crack

Date: 2026-06-18
AO: Dark Room
Q: Banks ,
PAX: Tortuga, Framed, LeMond, Jolly, Lakers, Brainfog, Body Double, Portage, Banks, Beaker, The wet burrito FNGs: None
COUNT: 11
Conditions: Beautiful

WOR:
– Chumbaburpee
– 10 x Windmills
– Stretch OYO
– Ran to the soccer field and bear crawled around the circle. If you caught the person in front of you they had to do 5 burpees

The Thang: Beach Body
We circled up and assigned exercises to the stations. The person with the sandball was the pacer. We did 2 rounds with a break in the middle to do 100 flutter kicks and 25 oblique crunches. The exercises were: – Sandball over the shoulder throws (6x – pacer)
– BBS
– Merkins
– Tricep Extensions
– Dips
– Pull-ups
– Overhead Press
– Sandbag Squats
– Battle Rope
– Curls
– Bent over sandbag rows

Moleskine:
Willingly do hard things, it makes it easier to overcome when they unexpectedly show up in your life.

Tags: Dark Room, Tortuga, Framed, LeMond, Jolly, Lakers, Brainfog, Body Double, Portage, Banks, Beaker, The wet burrito

Date: 2026-06-16
AO: Dark Room
Q: Body Double ,
PAX: Dumpster, LouGee, Framed, Ankles, Lakers, Sparrow, Flower Boy, Brainfog, Body Double, Noodles FNGs: None
COUNT: 10
Conditions: Beautiful 70 degrees

WOR:
Albatross Wings 20
Side Straddle Hops 20
Elaine Benes 20

The Thang:
Group D World Cup Tour
Airport:
Airport Security 10
Around the World Lunges 6
Around the World Coupon 4
Laps 2

Soccer Side Steps

Australia (1788):
Aussie Burpees17
Aussie Snow Angels 8
Aussie Shoulder Taps 8

Soccer Backpedal

Turkey (1923):
Turkish Dead Lifts 19
Baryshnikovs 20
Turkish Get Ups 3

Soccer Toe Slides

Paraguay (1811):
Rosalitas paired with Diego Curls 18
WW3 Sit Ups paired with Paula Abdul Jump Squats 11

Soccer High Knees

United States (1776):
American Hammers 17
Amish Wobbles 7
Grand Canyon Jump Bear Crawls 6

Soccer Heal Kicks

Moleskine:
Stick with PLAN (Purpose, Line, Another, Noteworthy)

Tags: Dark Room, Dumpster, LouGee, Framed, Ankles, Lakers, Sparrow, Flower Boy, Brainfog, Body Double, Noodles

Date: 2026-06-17
AO: Tar Pit
Q: Tortuga ,
PAX: Panhandle, Tortuga, Too Big To Fail (TBTF), Jolly, Sparrow, Beaker FNGs:
COUNT: 6
Conditions: dreamy

WOR: ssh, copperhead merkins and squats, batwings, stretching

The Thang: partners carry coupons, chalk, and a gallon of water. At the top of a staircase they do the exercises written there: 10 of one, 20 of another, 30 of the third. If there’s less than three written, just do what’s there. Next, write a new exercise. Leave and go to a new staircase.
If you arrive and there are already three, do all three, erase them with the water, and write a new one.
Once only: when you write a third exercise, circle all three. The team that arrives next must do 20, 40, 60 reps.
One point per erase. All points forfeited if your team isn’t at the flag by 6:14.

Only one team made it to the flag on time. Congratulations Beaker and Too Big To Fail (TBTF)!

Moleskine: look the Q in the eye during name-o-rama.

Tags: Tar Pit, Panhandle, Tortuga, Too Big To Fail (TBTF), Jolly, Sparrow, Beaker