Date: 2026-03-27
AO: Ground Zero
Q: Cheap Shot ,
PAX: Dumpster, Panhandle, Cheap Shot, LeMond, Endo, Cottontail, Samsonite, Stock boy, T-bone FNGs:
COUNT: 9
WOR: Side Strattle Hops, Abe Vigotas
The Thang: Run/Ruck South
Moleskine: Generosity with our time and talents
COT: Jobs for PAX, Cookies’ M, Endo travel
Tags: Ground Zero, Dumpster, Panhandle, Cheap Shot, LeMond, Endo, Cottontail, Samsonite, Stock boy, T-bone
Date: 2026-03-27
AO: Flat Earth
Q: Bloomer ,
PAX: Wagyu, Cheese, Has Been, White Noise, Candyland, Jolly, Bloomer, Tortuga, Gummi Bear, Oompa, Panda Express, Manhole, Shiplap, Big Mac, Sparty, cold feet FNGs: None
COUNT: 17
WOR: side straddle hops and stretch across the field
The Thang: frisbee
Moleskine: If you struggling with porn. Share it with a trusted friend
COT: Sparrow evangelism. Spring break travels
Tags: Flat Earth, Wagyu, Cheese, Has Been, White Noise, Candyland, Jolly, Bloomer, Tortuga, Gummi Bear, Oompa, Panda Express, Manhole, Shiplap, Big Mac, Sparty, cold feet
Date: 2026-03-28
AO: Tar Pit
Q: Portage ,
PAX: Portage, LeMond, T-bone, Homie, Da Vinci, Panhandle
FNGs: None
COUNT: 6
WOR:
Every Minute on the Minute – 5 Rounds
15 Jumping Johns
10 ‘merkins
15 Big Boy Sit-ups
Stretching on your own.
The Thang:
A the base of the spa:
1. Broad Jump up the ramp, making as few jumps as possible.
2. Half way, stop and do 45 ‘merkins (15 wide, 15 narrow, 15 regular) 3. Once at the top, do 45 dips
4. Hold plank to pick up the six.
Answered the question to our neighbor: What are your fears and hesitations about AI? How do you use AI in your person life? In your professional life?
Walk down to pick up our coupons. Carried them up the stairs to the top. There we did an exercise and after each exercise we carried out coupons down and up the stairs. The exercises were: 1. 60 LBCs
2. 30 Oblique V-Ups (each side)
3. 40 Rows
4. 30 Zercher Squats
5. 30 Power Cleans
6. 30 Curls
We then carried our coupons to the front of the building and finished our workout with the awe of a great sunrise. 1. 20 Salt Shakers (each side)
2. 20 Swings.
Stretching
Moleskine:
No matter how our technology changes and unfolds in our world, people will still be people. Be certain to see the person in front of you, and the person you’re interacting with through technology. Our humanity will remain despite technology.
COT:
War, God’s Will
Tags: Tar Pit, Portage, LeMond, T-bone, Homie, Da Vinci, Panhandle
Date: 2026-03-28
AO: Mastodon
Q: Endo ,
PAX: Treebeard, Falsetto, Carmen, Dumpster, The wet burrito, Stock boy, Jailbreak, Cookies, Endo, Cheap Shot, Audible, Profe, Jayhawk, Christopher Kempen (Taxi) FNGs: 1 Christopher Kempen (Taxi)
COUNT: 14
WOR: 7xmotivators, Abe Vagodas, CH squats, CH merkins, xc skiers
The Thang: This was Endo’s first attempt at a math beatdown, and just like math, what was supposed to be simple became complicated really fast, verging on chaos. So we modified.
Handed out cards with 6 exercises. PAX were instructed to do 2 sets of 2 times the first 2 exercises (2 cubed) OYO, then 3 sets of 3 times the first 3 exercises, with the 6th exercise being for PAX that got ahead of the group (and or Q). We all missed the great vocalizations of the jackson 5 while getting lost in rep counts and which exercise we were in. Cut this one off at the end of the song. Here are the 6 parking lot plyos:
Shaun white’s
Apolo ohnos
Bode millers
Line hops forward and backward
Line hops side to side
Curb steps (my daughter amrita told me to try this one)
Mosey to base of Hoffa. Failure to Launch activity in honor of upcoming next attempt to launch Artemis on April 1 (who thought that was a good idea?). Q failed on 6th round.
Round 2 – standing exercises, but we did them as a group with Q telling when to switch. Song was Cake’s “Mr. mastodon farm” (1994). Followed by They Might Be Giants “Dr Worm”. Squats
Bonnie blairs
Imperial walkers
Star jumps
Jungle boys (too similar to star jumps)
Single leg deadlift hop
Intermission activity was an alligator merkin race. Stockboy and Carmen cruised it while the rest of us lumbered to the finish.
Mumble chatter about using coupons as decoratives for the workout was silenced in round 3. Did coupon exercises to some U2 songs.
Block dips
Goblet squats
Bent rows
Curls
Thrusters
Scull crushers
Intermission activity was bear crawl tag (aka When Animals Attack in the Exicon). Bears that got tagged joined the its.
Round 4 – down on the ground for these exercises. Songs were counting crows “Omaha” and caedmons call “this world”.
Flutter kicks
Chuck norris Merkins (knuckles)
Broken bicycles
Plank jacks
Bar fights
Cockroach situps
Grand finale – marathon merkins. Pick a number that you think is your limit of merkins in one shot. Do that, then do 5 more (without stopping). That’s what makes it a marathon. A friend of mine (Jon Marshall) defined a marathon as “one more mile than you can physically run”.
We ended there and skipped the SHOP and PT portion.
Moleskine: piggybacked on The Wet Burrito’s moleskin from earlier this year that we need to always remember the everyday people that are caught up in these conflicts around the world. I’ve been including that a lot in my prayers time recently.
COT: cookies M, sparrow trip, pax seeking jobs, people involved in war torn areas
Tags: Mastodon, Treebeard, Falsetto, Carmen, Dumpster, The wet burrito, Stock boy, Jailbreak, Cookies, Endo, Cheap Shot, Audible, Profe, Jayhawk, Christopher Kempen (Taxi)
Date: 2026-03-28
AO: Flat Earth
Q: Spielberg ,
PAX: Hypotenuse, White Noise, Jolly, Candyland, Tortuga, DQ, Oompa, Snatch (F3 Northwest HWY), Spielberg, Shiplap FNGs: None
COUNT: 10
WOR: SSH
The Thang: 4 games of 5v5 with different constraints
Moleskine: Be specific with your feedback
COT: silence
Tags: Flat Earth, Hypotenuse, White Noise, Jolly, Candyland, Tortuga, DQ, Oompa, Snatch (F3 Northwest HWY), Spielberg, Shiplap
Date: 2026-03-26
AO: Dark Room
Q: LeMond ,
PAX: Toto, Framed, Manhole, Lakers, LeMond, Tortuga, Flower Boy, Brainfog FNGs: None
COUNT: 8
Backblast: Dark Room Extravaganza
– Warmorama:
– Side Straddle Hops
– Challenge: 2 sets
– 10 4-ct high knees
– 10 4-ct squats
– 10 4-ct alternate shoulder taps
– 10 4-ct mountain climbers
– 10 4-ct fire hydrants
– Arm circles.
– Hill Thang: Partner up. Partner 1 does goblet squats while Partner 2 does Bernie Sanders up the hill, does 3 burpees at top. – At the top: 3 burpees
– At bottom: Partner does 20 goblet squats, then holds Al Gore. – 3 rounds per Pax.
– At playground:
– Pax partner up
– One pax hangs from chain of swing
– Other pax performs 15 burpees
– Switch and repeat
– Okay, 15 burpees is too many so we decreased it to 10!
– At the ledge
– Single-leg side plank for 30 seconds on each side
– Done in succession with no rest — 20 Squats, 20 Box Jumps or Step Ups, 20 Bulgarian Split Squats – Broad jump torture: 3 rounds
– Coupon remains fixed; broad jump from coupon to cones, mosey back – 5 BBS, 10 salt shakers, 20 curls
– 10 BBS, 15 salt shakers, 25 curls
– 15 BBS, 20 salt shakers, 30 curls
– Mary
– Breakdancers
– Flutter kicks
– Leg Lifts
– American Hammers
– Moleskin:
– Ecclesiastes 7:21-22
– 21 Do not pay attention to every word people say,
– or you may hear your servant cursing you—
– 22 for you know in your heart
– that many times you yourself have cursed others.
– I reflected on this and was struck by how often I think about how people have insulted me without remembering that I have also hurt others with my words.
Tags: Dark Room, Toto, Framed, Manhole, Lakers, LeMond, Tortuga, Flower Boy, Brainfog
Date: 2026-03-25
AO: Ground Zero
Q: Manhole ,
PAX: Manhole, Audible, Buns, Cheap Shot, Samsonite, Dr. Phil, Stock boy FNGs:
COUNT: 7
WOR: sure
The Thang: ruck
Moleskine: motivation, you have to want the change
COT: iykyk
Tags: Ground Zero, Manhole, Audible, Buns, Cheap Shot, Samsonite, Dr. Phil, Stock boy
Date: 2026-03-26
AO: Mastodon
Q: Dumpster ,
PAX: Audible, Stock boy, Endo, Dumpster, Chuck, Homie, Samsonite, Big Mac FNGs: None
COUNT: 8
WOR:
It’s a beautiful day for a ball game
Throwing a ball
SSH
Trunk Twisters
High Knees
RBI Baseball theme
Right leg stretch
Left leg stretch
Butterfly stretch
Star Spangled Banner
Calf Stretch & Calf raises
Mosey to Hamptons
The National Game
Roll ball (at least past the tree)
Bear crawl to get it
Crab walk back with ball on crotch
Repeat until song is done
Mosey to PoopHouse
First Base – Abbott & Costello
Wall Sit pass 2 soft balls
Sit-ups w feet on wall, pass 2 softballs
Flutter kicks pass two softballs
Mosey to Third Base (Hoffa)
Angels in the Outfield
Rotating Counter Clockwise
1st station – Hit Soft Ball & retrieve ball
2nd station at Top Right – 15 Burpees
3rd station at Top Left- 30 Crunches
4th station at bottom left- 60 SSH
Mosey to Baseball Diamond
Organ Baseball Music
Hit wiffleball with bat, run bases, go to outfield to get a hit ball If waiting do squats.
Go to soft cooties area
Take me out to the Ball game
( 7th inning stretch )
Step Ups on bricks
Cubs Fight Song
Partner BBSUs with wiffleballs
Move to SHOP
Casey At The Bat
(narrated by James Earl Jones)
Several exercises:
Crunchy Frogs
Jane Fonda – Right leg up
Jane Fonda – Left leg up
Front Lifts/ Supermans
Hold plank
Dips
Raggedy Andys
Mosey Back to Start
Recover Recover
Tags: Mastodon, Audible, Stock boy, Endo, Dumpster, Chuck, Homie, Samsonite, Big Mac
Date: 2026-03-25
AO: Tar Pit
Q: Jolly ,
PAX: DQ, Da Vinci, Panhandle, Tortuga, Jolly, The wet burrito FNGs: None
COUNT: 6
WOR:
Abe Vigodas
Arm Circles
Seal Claps
Mountain Man Poopers
The Thang:
5 Alive-
Big boy sit-ups
Skull crushers
Goblet squats
Merkins
Thrusters
Rotate mode of travel between benches – lunges & rifle carry.
Moleskine:
Gratitude.
COT:
DQ’s FIL health, Tortuga’s 2.0 job.
Tags: Tar Pit, DQ, Da Vinci, Panhandle, Tortuga, Jolly, The wet burrito
Date: 2026-03-21
AO: Tar Pit
Q: LeMond ,
PAX: Portage, DQ, LeMond, The wet burrito, T-bone, Tortuga, Homie, Da Vinci, Panhandle, SAGA FNGs: None
COUNT: 10
– Warmorama
– Motivators from 7
– Abe Vigodas
– Side Leg raises
– Copperhead merkins
– Copperhead squats
– Arm circles
– 5-Alive with coupons around Lake Ellyn
– Merkins off coupons
– Curls
– Squats off the blocks
– Coupons Swings
– American Hammers with Coupon
– One partner farmer carries both coupons
– Other partner does 5 burpees and catches up.
– After round 3, we switched from burpees to Jungle Boi Squats – If partner catches to first partner, he can grab one of the coupons. – If not, farmer partner holds plank at bench.
– Trio: one partner farmer carries, one does burpees, the third rifle carries to bench and then moseys back. – By the short wall:
– Body weight holds on the wall for 1 minute.
– Side single leg plank hold for 30 seconds
– At the field
– Relay race: start by sprinting and then divide up teams evenly – Relay race: Pax runs to other cones, does 20 squats, 20 thrusters, – Note: ran out of time on this thang!
– Mary
– Flutter Kicks
– Moleskin:
– I stumbled on some old emails of mine from 1999 and I was struck with how bad my writing was and for how wrong some of my political views were. I realized that we can learn and grow.
Tags: Tar Pit, Portage, DQ, LeMond, The wet burrito, T-bone, Tortuga, Homie, Da Vinci, Panhandle, SAGA
F3 Wheaton 