Category: Uncategorized

Date: 2026-04-22
AO: Tar Pit
Q: Tortuga ,
PAX: Panhandle, Tortuga, The wet burrito, Bloomer, Da Vinci, DQ FNGs:
COUNT: 6
WOR: “When you are a man, sometimes you wear stretchy pants.” Abe Vigodas, motivators, stretching, batwings

The Thang:
“Beneath the clothes we find the man. And beneath the man we find his … Nucleus.” Keeping the coupon (nucleus) beneath us:
Nine min EMOM
Block sit squats, block merkins, block over burpees
Five reps each, increasing by one each minute to failure, then decreasing

“I am the keeper of my own destiny, and I will have my glory day in the sun.”
PAX’s choice: a mile in under nine min, or a nine min EMOM with BOMBS: burpees, overhead press, merkins, bbsu, squats. Starting with four reps each, increasing to seven then back down to three. Half picked each option.

“I don’t think I can lift you. You’re too fat.”
Lifting work, tricep extensions and curls.
Lunge to the goalpost and back.

“They don’t think I know a buttload of crap about the gospel, but I do.”
Gospel trivia. Wrong answers get 200 reps, correct get 100, both spittoon style. What gospel was written first? Groiners
Which gospels lack the birth of Jesus? Coupon swings
How many loaves and fishes fed the 4,000? Eagle power jump squats All were correctly answered.

Mary: flutter kicks to 50, varying the pace throughout. Stretching.

Moleskine: Look the Q in the eye during name-o-rama.
“My life is good. Really good!”. Give thanks for the good things in your life.

Tags: Tar Pit, Panhandle, Tortuga, The wet burrito, Bloomer, Da Vinci, DQ

Date: 2026-04-21
AO: Mastodon
Q: Lakers ,
PAX: Falsetto, Too Big To Fail (TBTF), Lakers, Stock boy, Mr Roboto, SAGA, Manhole, Samsonite, Da Vinci, LeMond, DQ FNGs: None
COUNT: 11
WOR:
SSH
Thai Fighters (this is a much funnier visual to me than Tie Fighters) Arm Stretch
Torso Stretch

There was already romance in the air as Mr Roboto and Da Vinci were making eyes at each other. Mosey to the grass at the base of Hoffa.

The Thang:
Three lines of cones are set up, each line 15 yards from the next. Pax paired up with those they feel the greatest affection for.

One exercise was completed TREEHOUSE STYLE. Treehouse Style count= pax one does 1 rep, pax two does 2 reps, pax one does 3 reps, until you get to 10 reps. Then pax one does 9 reps as you go back down to one. Each pax ends up doing 50 reps.

Exercises were all with coupon:
Curls
Overhead Press
Bent Over Rows
Sumo Squats
Flutter Kicks
Chest press
Skull Crushers

Between each exercise, we did shuttle runs to the three rows of cones. Runs consisted of: Run
Broad jump
Lunge walk
Bear crawl
Bernie Sanders
Karaoke (bonus points to Mr Roboto for maintaining eye contact with me) Run

Circle up for quick Mary:
Manhole Meatballs
Stock boy chose American Hammers
Samsonite chose Box Cutters

Moleskine:
The sad clowns in our life are yoyo-ing in the weight, lack deep friendships and try to go it alone. F3 is all about solving those problems!

COT: Nagging injuries, Nagging pax, Jobs, DQ FiL surgery upcoming.

Tags: Mastodon, Falsetto, Too Big To Fail (TBTF), Lakers, Stock boy, Mr Roboto, SAGA, Manhole, Samsonite, Da Vinci, LeMond, DQ

Date: 2026-04-21
AO: Dark Room
Q: Crack ,
PAX: Toto, Framed, Brainfog, Crack, Beaker
FNGs: None
COUNT: 5
WOR:
SSH IC
Abe Vigodas IC
Bat Wings IC
Scout Run short loop
The Thang:
All About the Benjamins: 25 reps each, lunge walk 25 steps between stations – Curls, Squats, Overhead Presses, Hand-Release Merkins Four rounds, 100 reps of each exercise and 400 lunges.

Mary:
BBSU
American Hammers
Crunchy Frog
Freddie Mercurys
Flutter Kicks
Box Cutters
Boat Canoe
LBCs

Moleskine:
Encourage one another. We talk about doing hard things, but how can we encourage others in our daily walk?

COT:
IYKYK

Tags: Dark Room, Toto, Framed, Brainfog, Crack, Beaker

Date: 2026-04-21
AO: Flat Earth
Q: Candyland ,
PAX: Wagyu, Banks, Hypotenuse, Candyland, Tortuga, Bloomer, Pine tar, Shiplap, Cheese, White Noise, Jolly, Panda Express, Homie, Oompa, DaCount FNGs: None
COUNT: 15
WOR: Side Straddle Hops x10, down and back stretching on your own

The Thang: 3 games of ultimate to 5, double catch needed to score final point

Moleskine: keep working on stuff. Even when it feels neverending

COT: requests unvoiced

Tags: Flat Earth, Wagyu, Banks, Hypotenuse, Candyland, Tortuga, Bloomer, Pine tar, Shiplap, Cheese, White Noise, Jolly, Panda Express, Homie, Oompa, DaCount

Date: 2026-04-20
AO: Ground Zero
Q: Flower Boy ,
PAX: Flower Boy, Beaker, Samsonite, Mr Roboto, LouGee, Endo, Stock boy, Ankles FNGs:
COUNT: 8
WOR: Side straddle hops and pickin’ daisies

The Thang: We ran or rucked north.

Moleskine: Be kind to yourself. (See Andrew Peterson song!)

COT: IYKYK

Tags: Ground Zero, Flower Boy, Beaker, Samsonite, Mr Roboto, LouGee, Endo, Stock boy, Ankles

Date: 2026-04-20
AO: Tar Pit
Q: Big Mac ,
PAX: Big Mac, Chuck, Jolly, Da Vinci, Panhandle, Too Big To Fail (TBTF), Tortuga, Manhole FNGs: None
COUNT: 8
WOR: Motivators, Copperhead Squats, Copperhead Merkins, Pick Daisies, Scoopies, Arm Circles

The Thang: Mozy to sunrise hill.
Round 1: The Horde Arrives
10 burpees per throw
1 Kubb tower per PAX, knock them over to advance to the next exercise Run down the ramp and bernie back up when the wee men are defeated. Round 2: 7 thrusters per throw
Round 3: 15 merkins per throw
Round 4: 15 BBSU
Thang 2: The enemy fights back. 2 throws per PAX, 5 hard exercises per remaining tower, 5 easy for fallen towers. Round 1: Bonnie blairs (2=1) for hard, Lunges (1=1) for easy Round 2: Blockees for hard, OH Press for easy
Thang 3: The final battle
Coupon swings, unbroken for as long as you can go, each of us get one chance for each multiple of 10 rounded down. See if we win or lose. (Ended with 4 of 8 fallen, the battle was a draw, the Wee-Men appear to be getting stronger in battle.)

Moleskine: – As incorrectly quoted but much pithier in The Morality of Law, L.L. Fuller (2nd ed., 1964) on page 185, “As Thomas Aquinas remarked long ago, if the highest aim of a captain were to preserve his ship, he would keep it in port forever.”

COT: PAX continued Job searches, Recovery for Giggles 2.0

Tags: Tar Pit, Big Mac, Chuck, Jolly, Da Vinci, Panhandle, Too Big To Fail (TBTF), Tortuga, Manhole

Date: 2026-04-13
AO: Tar Pit
Q: Big Mac ,
PAX: Big Mac, Chuck, SAGA, Jolly, Panhandle, Tortuga
FNGs: None
COUNT: 6
WOR: SSH, copperhead Merkins, copperhead squats, arm circles

The Thang: Start at the southwest corner of Glen Ellyn,
Do an exercise increasing reps EMOM by recommended amount. On failure, run up the hill to the stop sign. Flutter kicks until the 6 is in. – blockees (start at 5 or more, increase by 1 each EMOM)
– goblet squats (start at 16, increase by 2 and then 4)
– curls (start at 20, increase by2)
– blockee sit-ups (start at 12)

Moleskine: Moleskine – I was looking for tips for coaching kids soccer. One of the tips I found was to tell the kids felt very similar to a Panhandle moleskine. You have two choices, Make the practice easy and the game will be hard, or make the practice hard and the game will be easy. Seems like it has a lot of carry-over to F3 and life in general. If you work hard when things aren’t as high stakes, things will be easier when they are, if you don’t prepare in advance you’re in trouble.

Ended in a COT

Tags: Tar Pit, Big Mac, Chuck, SAGA, Jolly, Panhandle, Tortuga

Date: 2026-04-18
AO: Mastodon
Q: Stock boy ,
PAX: Falsetto, Bloomer, Too Big To Fail (TBTF), The wet burrito, Mr Roboto, Stock boy, Jailbreak, Cheap Shot FNGs: None
COUNT: 8
WOR:
Side straddle hops, Abe Vigodas, copperhead squats

The Thang:
7 stations (5 at base of Hoffa, 2 at top) with a coupon and non-coupon exercise listed. Pax did non coupon exercise until they hit a station with a coupon there. Then take the coupon and do coupon exercises, carrying coupon with them until relieved. To relieve a coupon carrier, you had to finish your non-coupon exercises at the same station as a coupon carrier before they finished, at which point you tap their shoulder and take their coupon.

Stations:
1. 30 calf raises
2. 25 squats
3. 20 good mornings / coupon swings
4. 15 merkins / derkins
5. 10 BBSUs / nutcrackers
6. 5 Bobby Hurleys / thrusters
7. 5 burpees / blockees

Playlist:
– Lenny Kravitz – Are You Gonna Go My Way
– Foo Fighters – This Is a Call
– Alice in Chains – Dam That River
– Muse – Pressure
– Stone Temple Pilots – Vasoline
– Queens of the Stone Age – Hanging Tree
– Beck – E-Pro
– Soundgarden – Drawing Flies
– System of a Down – Forest
– Pearl Jam – Glorified G
– Nirvana – On A Plain
– TV on the Radio – Happy Idiot
– Jethro Tull – Hymn 43
– Fleetwood Mac – Oh Well (Pt. 1)
– Matthew Sweet – Girlfriend
– Electric Light Orchestra – Turn To Stone

Moleskine:
Keep in touch with family and friends, especially elderly

COT:
Mr Roboto’s brother, Cookies M, local students battling medical conditions

Tags: Mastodon, Falsetto, Bloomer, Too Big To Fail (TBTF), The wet burrito, Mr Roboto, Stock boy, Jailbreak, Cheap Shot

Date: 2026-04-18
AO: Tar Pit
Q: Beaker ,
PAX: What, Portage, Homie, LeMond, Beaker, T-bone, Panhandle, Da Vinci, Big Mac FNGs: None
COUNT: 9
WOR: 30 sshs, 10 Abe Vigodas, picking daisies oyo

The Thang: Carry coupons to front of school. Mosey up and down the three sets of stairs at the front.

Starting at the double set of stairs, do 4 reps, go to the top of the left stairs, do 8 reps, come down, do 12 reps, go up the right stairs, do 16 reps, come down, do 20 reps, go to the bottom of the stairs to the east, do 24 reps, go up and do 28, return and do 32 reps, return to the double stairs. Switch exercises and repeat.

Exercises:
Merkins
Bent over rows
Dips
Curls
BBSUs
Romanian deadlifts
Burpees
Blockees

Some PAX finished through curls; Panhandle got a good deal through BBSUs.

Moleskine: You are responsible for your 2 blocks (for the direct authority and influence you’ve been given). Don’t get distracted by responsibilities that belong to others. make your 2 blocks better then how you found it.

COT: iykyk

Tags: Tar Pit, What, Portage, Homie, LeMond, Beaker, T-bone, Panhandle, Da Vinci, Big Mac

Date: 2026-04-18
AO: Flat Earth
Q: Bloomer ,
PAX: Hypotenuse, Banks, Jolly, Gummi Bear, Hershey, Spielberg, Tortuga, Wagyu, Cheese, Bloomer, White Noise, Oompa, @homer, Runs FNGs: 1 Runs
COUNT: 14
WOR: side straddle hop, across the field and back

The Thang: Frisbee in the wind

Moleskine: we will all have pain in our life. The pain of discipline or the pain of regret. What pain are you currently experiencing?

COT: Armstrong, family whose son is currently having seizures, Giggles son

Tags: Flat Earth, Hypotenuse, Banks, Jolly, Gummi Bear, Hershey, Spielberg, Tortuga, Wagyu, Cheese, Bloomer, White Noise, Oompa, @homer, Runs