Date: 2025-10-21
AO: ao_flat_earth
Q: Banks
PAX: Tortuga, Jolly, Banks, Bloomer, Bucky, Candyland, Cheese, Chippy, Fiona, Gummi Bear, Hypotenuse, Jack, Panda Express, Shiplap, Wagyu FNGs: None
COUNT: 15
WOR:the usual
The Thang:ultimate
Moleskine:focus on listening
COT:iykyk
Tags: ao_flat_earth, Tortuga, Jolly, Banks, Bloomer, Bucky, Candyland, Cheese, Chippy, Fiona, Gummi Bear, Hypotenuse, Jack, Panda Express, Shiplap, Wagyu
Date: 2025-10-20
AO: ao_tar_pit
Q: Panhandle
PAX: Portage, Big Mac, Da Vinci, DQ, Krampus, Jolly, Oompa
FNGs: None
COUNT: 8
WOR: SSHs, Abe Vigodas, Tappy-Taps, arm stretches
The Thang:
At the top of the Spa, working on a 2-minute EMOM. PAX do 25 reps of each exercise and run down to bottom of ramp and back up. Each time PAX make it back within 2 minutes, they add reps to the next cycle. 5 rounds of EMOM per exercise.
Exercises:
– Curl Press
– block jump squats
– leg lifts
– lunges (2-is-1)
– block merkins
Moleskine:
One of the parts of living well is recognizing both that you don’t really matter as just one person among 7+B and that you are the bearer of the image of the Most High.
COT: DQ’s son sick, T-bone, Jolly’s brother’s cancer treatment
Tags: ao_tar_pit, Portage, Big Mac, Da Vinci, DQ, Krampus, Jolly, Oompa
Date: 2025-10-19
AO: ao_tar_pit
Q: Beaker
PAX: T-bone, Panhandle, Da Vinci, DQ, LeMond, Portage, Homie, Beaker FNGs: None
COUNT: 8
WOR:
SSHs
Mountain Climbers
Windmills
Batwings
Moroccan night clubs
Michael Phelps
The Thang:
Dirty MacDuece
Twelve reps (ic) of exercises A, run a lap in the parking garage, Repeat with exercise B. Do so for A and B one more time.
A: Curls, goblet squats, flutters with arms extended
B: Derkins, grave diggers, Freddie Mercuries
Yoga
One more Dirty Mac Deuce
A: Skull crushers, lunges, Shoulder taps
B: Overhead press, Imperial walkers, leg lifts
Yoga
Moleskine:
Thankful for 5 years of F3
COT: Yes.
Tags: ao_tar_pit, T-bone, Panhandle, Da Vinci, DQ, LeMond, Portage, Homie, Beaker
Date: 2025-10-18
AO: ao_flat_earth
Q: Shiplap
PAX: Banks, Bloomer, Bucky, Cheese, Has Been, Jolly, Oompa, Shiplap, T.B., Too Big To Fail (TBTF), Tortuga, White Noise, BigBlue, Da Count FNGs: None
COUNT: 14
WOR: SSH, don and back
The Thang: rainy ultimate
Moleskine: can’t he better if you aren’t uncomfortable
COT:
Tags: ao_flat_earth, Banks, Bloomer, Bucky, Cheese, Has Been, Jolly, Oompa, Shiplap, T.B., Too Big To Fail (TBTF), Tortuga, White Noise, BigBlue, Da Count
Date: 2025-10-17
AO: ao_flat_earth
Q: Cheese
PAX: Banks, Jack, Jolly, Bloomer, Dewey, Manhole, DQ, Gummi Bear, Bucky, Has Been, Tortuga, Shiplap, Chippy, Samsonite, Candyland, Panda Express FNGs: None
COUNT: 17
WOR: SSH, Down and Back
The Thang: Ultimate Frisbee
Moleskine: “Children may not obey, but children will listen…children will look to you for which way turn, for what to be.” -Into the Woods
COT: Praise for healing and continued prayer for Mason.
Tags: ao_flat_earth, Banks, Jack, Jolly, Bloomer, Dewey, Manhole, DQ, Gummi Bear, Bucky, Has Been, Tortuga, Shiplap, Chippy, Samsonite, Candyland, Panda Express
Date: 2025-10-17
AO: ao_ground_zero
Q: Crack
PAX: Beaker, Mr. Bean, Da Vinci, Mr Roboto, LeMond, Flower Boy, Stock boy, Panhandle, Too Big To Fail (TBTF) FNGs: None
COUNT: 10
WOR: SSH, Tappy Taps, Abe Vigodas, Stretch OYO
The Thang: Run/Ruck north with the goal to avoid the walnuts. YHC’s prerun showed they were in much shorter supply than previous days. Clearly there are still too many… Walnuts: 1, Panhandle: 0.
Moleskine: (repeat from Wednesday) Take time to reset, disconnect from the chaos of the day-to-day.
COT: Panhandle’s ankle, ministry event Mr. Bean is MC’ing tonight
Tags: ao_ground_zero, Beaker, Mr. Bean, Da Vinci, Mr Roboto, LeMond, Flower Boy, Stock boy, Panhandle, Too Big To Fail (TBTF)
Date: 2025-10-16
AO: ao_dark_room
Q: LeMond
PAX: Body Double, Framed, Da Vinci, Toto, Beaker, Jolly, Nose Job, Noodles, Manhole, Crack, Lakers FNGs: None
COUNT: 12
– Warmorama: 5 mins
– Goofballs
– 21s
– Abe Vigodas
– Monkey Humpers
– Bat wings
– Pre-Thang at Hacksaw Ridge
– Run to top, 1 Prisoner Cell Merkin Burpees aka PCMBs.
– Run to top, 2 PCMBs
– Repeat up to 5 PCMBs
– Around the hexagon of cones with coupons (2 rounds)
– 5x blockees
– 5x burpee block jump overs
– 5x Coupon swings
– 5x Jump squats off coupon
– 5x Thrusters
– 5x Ferris Wheels: hold coupon out in front in a curl and rotate forward and backward. – Movement around cones: rifle carry 1st round, lunge walk w/ coupon 2nd round – Mosey around parking lot
– Around the cones without coupons ( 1 round)
– 5x Plank Jacks, 4-ct 2 is one
– 5x Clap Merkins
– 5x Regular Merkins
– 5x Divebomber Merkins
– 5x Burpee Lunges
– 5x No surrenders
– Movement around the cones: lunge walk
– Mary
– Flutter Kicks
– LBCs
– Breakdancers
– American hammers
– Moleskin
– Q recommended calling or texting an old friend, someone you haven’t talked to in awhile, just to catch up and see how he’s doing. He, or she, will be grateful. By chance, an old colleague of the Q sent him a text yesterday asking about how life had changed for him since 2020.
Tags: ao_dark_room, Body Double, Framed, Da Vinci, Toto, Beaker, Jolly, Nose Job, Noodles, Manhole, Crack, Lakers
Date: 2025-10-16
AO: ao_mastodon
Q: Big Mac
PAX: Tortuga, Stock boy, Too Big To Fail (TBTF), The wet burrito FNGs: None
COUNT: 5
WOR: Motivators (x7), T-bone Burpees (We miss that guy!), pick daisies, runners stretch, arm circles, Mountain Man Poopers
The Thang: One partner does a static hold, the other does the work, after each item either murder bunny up the hill or rifle carry down the hill. Rifle Carry and Burpees x 100
Wall Sit and Coupon Swings x200
Plank and BBSU x 300
Al Gore and Squats x 300
Hold curl and lunges x 200 (1 is 1) (We all had to stop here) Hollow Body Hold and Thrusters x 100
Moleskine: You don’t know what battles, challenges or setbacks others are facing. Be kind.
COT: 2.0 Jobs, Jailed parent of student, 50 mile race,
Tags: ao_mastodon, Tortuga, Stock boy, Too Big To Fail (TBTF), The wet burrito
Date: 2025-10-13
AO: ao_tar_pit
Q: Big Mac
PAX: Jolly, Panhandle, DQ, Da Vinci, Portage, Leonidis
FNGs: None
COUNT: 7
WOR:
EMOM 35 SSH, 8 Burpees (5 minutes)
Each of the following for 30 seconds no rest
Pick Daisies
Good Mornings
Forward Arm Circles
Backward Arm Circles
Overhead Claps
Seal Claps
Jog in Place
SSH
Squats
Reverse Lunge
The Thang:
Mosey to grass
5 Minute Abs – 30 seconds each, no rest between.
Freddie murcuries
Flutter kicks
Plank jacks
Mountain climbers
BBSU
Leg lifts
Siscors
V-ups
Boat
Canoe
30 seconds on 15 rest
Burpees
Broad jump shuffle back
Squat jumps
Bonnie Blair’s
Merkins
Derkins
Hand release merkins
Rocket merkins
Burpees 2x merkins
Monkey humpers
Squat, half squat, tuck jump
Star jumps
30 Seconds on 30 Seconds rest
Coupon swings
thrusters
Blockees
Coupon swings
Thrusters
Blockees
Coupon swings
Thrusters
Blockees
30 Seconds on 15 Seconds rest
Overhead press
Rows right side
Rows left side
Curls
X3
30 Seconds on 15 Seconds rest
Coupon lunges
Squats
Thrusters
Calf raises
X3
Final 2 minutes Alternate every 30 seconds no rest.
Skull Crushers
Dips
Moleskine: Psalm 15 calls us not to slander or lie about people. My 2.0 was reflecting on this and told me he thinks it also applies to slander or lies about ourselves. Don’t call yourself stupid, not good enough etc. it’s a lie (probably). Don’t over-elevate yourself either.
COT: Jobs for 2.0s and Friend of a PAX, surgery, jailed parent of student.
Tags: ao_tar_pit, Jolly, Panhandle, DQ, Da Vinci, Portage, Leonidis
Date: 2025-10-15
AO: ao_tar_pit
Q: Dumpster
PAX: Stock boy, Banks, Panhandle, Tortuga, Too Big To Fail (TBTF), Samsonite, The wet burrito, DQ, Dumpster FNGs: None
COUNT: 9
WOR:
To Blowin in the wind – Bob Dylan
1. Slow Arm circles – Front & Back
2. Leg circles
3. Leg stretch with arm stretch x 2
4. Sky reach
The Thang:
Perform first exercise then run lap under bleachers and back. Perform first exercise, then next exercise, then run a lap. Repeat exercises- progressively adding more ~ cumulatively.
5 Derkins
10 Coupon Swings
15 Plank Jacks
20 SSHs
25 Coupon Presses
30 Crab Jacks
35 Coupon Squats
40 Jump Ups
45 LBCs
50 Skull Crushers
Moleskine:
Don’t wait for others to do things. Be the Answer, be the solution to issues or problems.
COT:
Prayer read aloud- see attachment.
Tags: ao_tar_pit, Stock boy, Banks, Panhandle, Tortuga, Too Big To Fail (TBTF), Samsonite, The wet burrito, DQ, Dumpster
F3 Wheaton 