Category: Uncategorized

Date: 2026-05-09
AO: Flat Earth
Q: Panda Express ,
PAX: Shiplap, Jolly, Wagyu, Panda Express, Hershey, Swish, Gummi Bear, Cheese, T.B., Spit Valve, Bucky, Banks, Oompa, Bloomer, Has Been, Hypotenuse, White Noise, Krampus, Snatch (F3 Northwest HWY), frogger, count, sparty, FNGs: None
COUNT: 22
WOR:
ssh, there and back

The Thang:
5v5 and 6v6

Moleskine:
have fun.

Tags: Flat Earth, Shiplap, Jolly, Wagyu, Panda Express, Hershey, Swish, Gummi Bear, Cheese, T.B., Spit Valve, Bucky, Banks, Oompa, Bloomer, Has Been, Hypotenuse, White Noise, Krampus, Snatch (F3 Northwest HWY), frogger, count, sparty,

Date: 2026-05-08
AO: Flat Earth
Q: DQ ,
PAX: Shiplap, Gummi Bear, Spokes, Cheese, Wagyu, Samsonite, Tortuga, Bloomer, Has Been, Jolly, DQ, Manhole, Panda Express FNGs: None
COUNT: 13
WOR:
– SSH
– Down and back

The Thang:
Lovely morning of ultimate

Moleskine:
An encouragement to diligent, faithful work with a long term perspective. For me, I’ve seen fruit in leading my kids, leading our group, and taking care of our yard. You’ll have good days and bad days, but focusing on the long term, being faithful and diligent in your efforts, leads to good and gives me encouragement to take on the challenging moments

Tags: Flat Earth, Shiplap, Gummi Bear, Spokes, Cheese, Wagyu, Samsonite, Tortuga, Bloomer, Has Been, Jolly, DQ, Manhole, Panda Express

Date: 2026-05-07
AO: Mastodon
Q: LouGee ,
PAX: Endo, LouGee, Stock boy, Audible, Big Mac, Falsetto, Jolly, Jailbreak, Samsonite FNGs: None
COUNT: 9
WOR:
20xSSH, 10x Abe Vogadas, 10x Merlin’s, 60 sec Plank, OYO to light post and back-Flying Nuns The Thang:
-Mary (30 secs-each Pax picks an exercise)
-12 count for each exercise; repeat for 5-6 min: Around the World, Bent Over Rows, BBSU, Imperial Blockers
-12 count for each exercise; repeat for 5-6 minutes: Goblet squats, Bent over rows, Chest press, Plank Jacks
-16 count for each exercise; repeat for 5-6 minutes: Curls, Dips, Shoulder press, Single arm row
-16 count for each exercise; repeat for 5-5 minutes: Frog Squats, Good mornings, Derkins, Mt. Climbers Moleskine:
Life lessons for Men in 2026 (based on the internet):
1. Take responsibility
2. Master your attention
3. Prioritize your health
4. Build authentic connections
5. Adopt radical self-honesty
6. Set firm boundaries
7. Invest in continuous learning
8. Find purpose
9. Embrace discomfort
10. Practice presence

Tags: Mastodon, Endo, LouGee, Stock boy, Audible, Big Mac, Falsetto, Jolly, Jailbreak, Samsonite

Date: 2026-05-06
AO: Tar Pit
Q: Panhandle , Tortuga
PAX: Bloomer, Tortuga, Panhandle, DQ, Jolly, Big Mac
FNGs:
COUNT: 6
WOR: ssh, travelling goofballs, copperhead merkins, copperhead squats, batwings

The Thang: carried gear over to the discus pitch.
Mosey to the first line: one Bonnie Blairs (2=1). Back to the start. Touch the line with a hand. Mosey to the second line: two Bonnie Blairs. Followed by 3, 4, and 5.
After finishing the set, either do three blockees or one sand ball over the shoulder.
Next round count by twos, same format, no cheat merkins. After the set do six blockees or 2 over the shoulder. There’s with windshield wipers. Fours with groiners.

Second round the top three finishers add a line. They go to 6. Same format with block sit squats, Mike Tyson, box cutter, block jump over.

Back to the flag.

Mary: 100 flutter kicks, varying cadence

Moleskine: admit when you are wrong. Ask for forgiveness.

COT: see the comments

Tags: Tar Pit, Bloomer, Tortuga, Panhandle, DQ, Jolly, Big Mac

Date: 2026-05-07
AO: Dark Room
Q: Dumpster ,
PAX: Dumpster, Toto, Body Double, Tortuga, Flower Boy, Manhole, Brainfog, LeMond, Beaker, Lakers, Crack, Framed FNGs: None
COUNT: 12
WOR:
It’s a beautiful day for a ball game
Grab a ball
Throw a ball
SSH
Trunk Twisters

The Thang:

RBI Baseball theme
Right leg stretch
Left leg stretch
Butterfly stretch

Star Spangled Banner
Calf Stretch – Right & Left
Calf raises
Mosey to grass area (First Base)

The National Game
Roll ball (at least past tree)
Bear crawl to get it
Crab walk back with ball on crotch
Repeat

Mosey to PoopHouse

First Base – Abbott & Costello
Wall Sit pass 2 soft balls
Sit-ups w feet on wall, pass 2 soft balls
Flutter kicks, pass 2 soft balls

Mosey to field

Angels in the Outfield
(split in 4 groups)
1st station – Hit Soft Ball & retrieve ball
2nd station at Right – 15 Burpees
3rd station at Top Left- 30 Crunches
4th station at bottom left- 60 SSH

Mosey to Baseball Diamond

Organ Baseball Music
Split into to groups to start – Cubs & Sox

Hit wiffleball with bat, run bases, go to outfield and do 10 burpees, get ball and go hit again If waiting in line do squats.

Go to playground area

Take me out to the Ball game
( 7th inning stretch )
Step Ups on stone wall

Move to Shop / Gazebo

Casey At The Bat
Several exercises:
Crunchy Frogs
Jane Fonda – Right leg up
Jane Fonda – Left leg up
Hold plank
Dips
Raggedy Andys
Box cutters

Mosey Back to Start

Moleskine:

Baseball Quotes

“Never let the fear of striking out keep you from playing the game.” – Babe Ruth

“Confidence is how you go about your business. Cocky is when you have to explain it to somebody.” – Ken Griffey Jr.

“A life is not important except in the impact it has on other lives” – Jackie Robinson

COT: Open prayer and Amen

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

Date: 2026-05-06
AO: Ground Zero
Q: Mr Roboto ,
PAX: Mr. Bean, Mr Roboto, Stock boy, Audible, Manhole, Cheap Shot FNGs:
COUNT: 6
WOR:
I don’t know because I wasn’t there. I have to assume SSHs and Abe Vigodas and/or Tappy Taps were involved.

The Thang:
The PAX that showed up on time rucked east toward my house. I woke up in a panic at 5:37am.

The PAX continued to ruck toward my house. I frantically put my shoes on and rushed out to the car.

The PAX made their way across Main Street. I made my way across Main Street going the other way.

The PAX turned south on Washington and neared my house. I arrived at ao_ground_zero and chose to call an Audible—literally—to find out what direction everyone went.

The PAX answered my call to say they were going to take a picture in front of my house. I informed them I was not there and would meet them at the end.

We all continued our rucks and met up at the flag at 6:15 because, you know “Something, something…end on time.”

Moleskine:
If you have kids, make memories with them.

Tags: Ground Zero, Mr. Bean, Mr Roboto, Stock boy, Audible, Manhole, Cheap Shot

Date: 2026-05-04
AO: Ground Zero
Q: LouGee , LouGee
PAX: Endo, Mr Roboto, Dr. Phil, LouGee, Flower Boy, Manhole, Cheese, Crack, Samsonite FNGs: None
COUNT: 9
WOR:
26x SSH, 13x Arm Circles (f/b), OYO-leg stretch
The Thang:
Run and Ruck
Moleskine:
Be intentional!

Tags: Ground Zero, Endo, Mr Roboto, Dr. Phil, LouGee, Flower Boy, Manhole, Cheese, Crack, Samsonite

Date: 2026-04-25
AO: Tar Pit
Q: Homie ,
PAX: SAGA, Archive, Da Vinci, T-bone, LeMond, Beaker, Big Mac, Panhandle, Homie, Portage FNGs: None
COUNT: 10
WOR: SSH, arm things

The Thang: Dora style, south side of school stairs lap while partner works on: Curls
BBSU
OH press
One arm coupe rows
Box (sit) squats
Merkins and a few bonus blockies
Mary

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

Date: 2026-05-05
AO: Dark Room
Q: Flower Boy ,
PAX: Framed, Lakers, Manhole, Body Double, Flower Boy, Toto, Brainfog FNGs: None
COUNT: 7
WOR:
Side straddle hops
Arm circles
Seal claps
Overhead claps
Picking daisies

The Thang:
Elevens: Blockies and Goblet Squats
Howling monkeys (Manhole’s favorite part of the beatdown)
Scout run around the short loop
Failure to launch
Focus on the negatives: Curls, Goblet Squats, Overhead Press M.A.R.Y.

Moleskine:
Progress, not perfection. Focus on small baby steps consistently over time to achieve improvement. This is true not only for our fitness at F3 but also in other areas of our lives as well.

Tags: Dark Room, Framed, Lakers, Manhole, Body Double, Flower Boy, Toto, Brainfog

Date: 2026-05-01
AO: Ground Zero
Q: Ankles ,
PAX: Mr Roboto, Panhandle, Ankles, Da Vinci, Crack, Endo, LeMond, Big Mac, Manhole, Beaker, Brainfog FNGs: None
COUNT: 11
WOR:

The Thang:

Moleskine:

Tags: Ground Zero, Mr Roboto, Panhandle, Ankles, Da Vinci, Crack, Endo, LeMond, Big Mac, Manhole, Beaker, Brainfog