Category: Uncategorized

Date: 2026-01-24
AO: Tar Pit
Q: Homie ,
PAX: Homie, DQ, Panhandle, LeMond, Beaker, Portage, T-bone
FNGs: None
COUNT: 7
WOR:
– SSH
– Arm circles
– Overhead claps
– Seal claps
– Moroccan night clubs

The Thang 1
Split 100 reps between two PAX; run hamster wheel while partner does reps.

– Merkins
– Lunges (2 is 1)
– Big boy sit-ups
– Tricep dips
– Supermans
– V-ups

Short run around the school. It was cold.

The Thang 2
tabata sets 40/20 ish, 3 sets of each
– LBC
– Box squats on curb
– Oblique crunches x2 each side
– Plank jacks
– Freddie Mercuries
– Mountain climbers

I forgot to stretch despite writing it on the whiteboard.

Moleskine: in our well planned lives, don’t forget to wander a bit. Something about Hitchhikers Guide to the Galaxy 🙂

Tags: Tar Pit, Homie, DQ, Panhandle, LeMond, Beaker, Portage, T-bone

Date: 2026-01-24
AO: Flat Earth
Q: Spielberg ,
PAX: Tortuga, White Noise, Endo, T.B., Banks, Spielberg, Bloomer FNGs: None
COUNT: 7
WOR: SSH x20, modified SSH x20, reverse lunges x5/side, across field and back, some jogging.

The Thang: 3v4 frisbee variations with jogging in between games for active recovery.

Moleskine: Well done for coming out, go enjoy the glory.

COT: White Noise 2.0 doing well after smooth labour and delivery

Tags: Flat Earth, Tortuga, White Noise, Endo, T.B., Banks, Spielberg, Bloomer

Date: 2026-01-23
AO: Ground Zero
Q: Short Circuit ,
PAX: Endo, Brainfog, Beaker, Mr. Bean, Cottontail, Crack, Pool Boy, Tortuga, T-bone, Samsonite, Mr Roboto, Short Circuit, Stock boy FNGs: None
COUNT: 13
WOR:
SSH
The Thang:
Ran and rucked
Moleskine:
Listen to your dad
COT:
Jobs for pax, car trouble

Tags: Ground Zero, Endo, Brainfog, Beaker, Mr. Bean, Cottontail, Crack, Pool Boy, Tortuga, T-bone, Samsonite, Mr Roboto, Short Circuit, Stock boy

Date: 2026-01-23
AO: Flat Earth
Q: LouGee ,
PAX: Bloomer, LouGee, Banks, Jolly, DQ
FNGs: None
COUNT: 5
WOR:
25x SSH , 1x Down and back (OYO)

The Thang:
2 vs 3 Hotbox (with Frisbee), the goal was to the “W”

Moleskine:
Show u!

COT:
60 second of Silence!

Tags: Flat Earth, Bloomer, LouGee, Banks, Jolly, DQ

Date: 2026-01-22
AO: Mastodon
Q: Samsonite ,
PAX: Endo, Jailbreak, Falsetto, Big Mac, Too Big To Fail (TBTF), Samsonite, Mr Roboto, Stock boy FNGs: None
COUNT: 8
WOR: Motivators, Abe Vigodas, Copperhead Squats, Batwings

The Thang: Life is Unpredictable: So Thang 1: we count off 1-8. Run the small loop with random stops where a number is called. That PAX chooses an exercise that we do either spitoon style or Ring of Fire style to 57. (Why 57? Random.) Soundtrack: Top Hits of 1969. (Why 1969? Random.) Thang 2: We mosey to the shop. Musical Doras with Table Lifts, BBSs, Step Ups, all to various songs entitled “1969.” (First, who knew there were so many songs just called “1969?” Second, why 1969? Random.) Thang 3: Freeze Tag. The three “its” easily conquered the hapless prey. (The one “it” was dying but he was the Q so he created two more “its.” Magic!) Why “Freeze Tag?” Random.

Moleskine: Life is unpredictable. We really don’t know what’s coming tomorrow. As the Christian Scriptures teach, “You make plans, I will go to this city or that city. I will trade and make money. But your life is a vapor, here today and tomorrow gone.”

So what do we do with that? Focus on those things in front of you. Cherish what is here now. Be mindful of what you can control today and be faithful in those things.

COT: Mr Roboto’s friend facing the dissolution of his marriage; Falsetto’s son taking next life steps, Some Third Thing.

Tags: Mastodon, Endo, Jailbreak, Falsetto, Big Mac, Too Big To Fail (TBTF), Samsonite, Mr Roboto, Stock boy

Date: 2026-01-22
AO: Dark Room
Q: Brainfog ,
PAX: Brainfog, Lakers, Crack, Jolly, Beaker, LeMond, Flower Boy, Banks, Framed, Toto, Dumpster, Manhole, Tortuga FNGs:
COUNT: 13
WOR: SSH, Abe Vigodas, side shuffles, merkins, mountain climbers, karaoke

The Thang:
Curb merkins, L then R then both hands on curb x10 each
Parking lot lap
Around the world lunges
Lot lap
Merkins + mountain climbers
Jump squats
Scout run medium lap
Side crunches L/R
Full sit ups
Mountain Merkin min madness
Lil baby freddie Mercury min madness
Pointers
Scout run small lap

Moleskine: You’ll be remembered for your accomplishments but you’ll be missed for what you do consistently.

COT: IYKYK

The VQ fish has been passed! (and slightly cooked by the heater)

Tags: Dark Room, Brainfog, Lakers, Crack, Jolly, Beaker, LeMond, Flower Boy, Banks, Framed, Toto, Dumpster, Manhole, Tortuga

Date: 2026-01-21
AO: Ground Zero
Q: Pool Boy ,
PAX: Buns, Short Circuit, Stock boy, Mr. Bean, Cheap Shot, Audible, Pool Boy FNGs: None
COUNT: 7
WOR: SSH

The Thang: We all rucked

Moleskine: Check out the book Imagine Heaven

COT: IYKYK

Tags: Ground Zero, Buns, Short Circuit, Stock boy, Mr. Bean, Cheap Shot, Audible, Pool Boy

Date: 2026-01-20
AO: Dark Room
Q: Manhole ,
PAX: Manhole, Crack, Framed, Lakers, Brainfog, Beaker, Dumpster, Flower Boy, Toto FNGs:
COUNT: 9
WOR: Yup

The Thang: Round 1, run to the top of Hacksaw, 10 x burpees, run down. Round 2 up Hacksaw 10 x burpees, round down, 25 x merkins. Round 3 up hacksaw, 10 x burpees, down, 25 x merkins, 50 x lunges, 2 is 1. Round 4 up hacksaw, 10 x burpees, down, 25 x merkins, 50 x lunges, 2 is 1, 100 x butterfly BBSU. Round 5 up hacksaw, 10 x burpees, down, 25 x merkins, 50 x lunges, 2 is 1, 100 x butterfly BBSU mosey back to the flag and squat to Recover Recover.

Moleskine: you can do hard things

COT: IYKYK

Tags: Dark Room, Manhole, Crack, Framed, Lakers, Brainfog, Beaker, Dumpster, Flower Boy, Toto

Date: 2026-01-20
AO: Flat Earth
Q: Panda Express ,
PAX: Banks, Shiplap, Panda Express, Homie, Jolly, Hershey, Tortuga FNGs: None
COUNT: 7
WOR:
SSH

The Thang: hotbox. 3 passes for one team, 5 for the other

Moleskine: have fun

COT:

Tags: Flat Earth, Banks, Shiplap, Panda Express, Homie, Jolly, Hershey, Tortuga

Date: 2026-01-20
AO: Mastodon
Q: Mr Roboto ,
PAX: DQ, Stock boy, Panhandle, Mr Roboto, LeMond, Da Vinci, Falsetto, Glowstick, Samsonite, Audible FNGs:
COUNT: 10
WOR:
(YHC arrived at 5:31 to the sight of SSHs.)
SSHs x10
Copperhead Squats x10
Tappy Taps x10
Batwings x10

The Thang:
Mosey to the Shop. Repeat https://f3wheaton.com/2025/07/29/ao_mastodon-the-bob-wylie-beatdown/ from 7/29/25.

According to https://youtu.be/v69HA7CpU7A?si=trETplBqWueImPYa,, the men who fought in WWI and WWII did only the following to prepare. – SSHs x10
– Merkins x10
– BBSUs x10
– “Climb the rope” x10 (Get your harness on first!)
– Lap around the baseball field

Completed 6 sets.

5 minutes of DQ’s PT.

Moleskine:
Watch Wake Up Dead Man on Netflix. It’s as good a sermon as you’ll hear at the movies. Here’s a quote from the movie’s main character, a priest:

“You’re right. It’s storytelling. The rites and the rituals. Costumes, all of it. It’s storytelling. I guess the question is, do these stories convince us of a lie? Or do they resonate with something deep inside us that’s profoundly true, that we can’t express any other way except storytelling?”

If/when you read the Bible, let that sink in.

COT:
Manhole’s friend, jobs, Mr Roboto’s friends

10 penalty burpees for the Q as everyone drives away.

Tags: Mastodon, DQ, Stock boy, Panhandle, Mr Roboto, LeMond, Da Vinci, Falsetto, Glowstick, Samsonite, Audible