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
Date: 2026-01-19
AO: Ground Zero
Q: Cottontail ,
PAX: Pacecar, Stock boy, Manhole, Cottontail, Mr Roboto, Crack, Mr. Bean, Flower Boy, Dr. Phil, Audible FNGs: None
COUNT: 10
WOR: SSH, Goofballs
The Thang: 4 rucked North, 6 ran North…all 10 conquered the gloom.
Moleskine: take the road that hasn’t been traveled and set the precedent, set the example for someone else.
COT: marriage issues, job opportunities, car troubles, health.
Tags: Ground Zero, Pacecar, Stock boy, Manhole, Cottontail, Mr Roboto, Crack, Mr. Bean, Flower Boy, Dr. Phil, Audible
Date: 2026-01-19
AO: Tar Pit
Q: SAGA ,
PAX: The wet burrito, Panhandle, Tortuga, T-bone, SAGA
FNGs:
COUNT: 5
WOR: side straddle hops / mtn man climbers / copperhead squats / arm circles / merkins
The Thang: QUIET RESPECT Q with the old timers:
1) light posts around lake = 50 burpees
2) benches around lake = 50 squats
3) stairs around school = 50 merkins
4) spa run: 25 burpees at bottom & sprint to top for 50 flutters back to 25 burpees at bottom & sprint to top for 50 American hammers 5) 1/4 mile with squats at corners & at the gate = 50
Moleskine/COT: beatific hope… riffing off Aquinas: nature is perfected by grace / 90sec of prayerfully listening to an instrumental of Amazing Grace / Romans 5:1-5
Tags: Tar Pit, The wet burrito, Panhandle, Tortuga, T-bone, SAGA
Date: 2026-01-17
AO: Tar Pit
Q: DQ ,
PAX: DQ, Panhandle, LeMond, Da Vinci, Homie, T-bone, Beaker
FNGs: None
COUNT: 7
WOR:
– SSH
– Goof balls
– Arm circles
– Copperhead squats
– Copperhead merkins
– Runners stretch
Thang 1
Two “pyramid” routines. PAX went through 5 exercises. 50 reps of exercise 1 down to 10 reps of exercise 5, and work back up to exercise 1. In between completion of each exercise, run the hamster wheel
Pyramid 1
• 50 squats
• 40 lunges
• 30 reverse leg raise
• 20 Bulgarian split squat
• 10 burpees
Pyramid 2
• 50 Tricep dips
• 40 Supermans
• 30 hand release merkins
• 20 decline merkins
• 10 burpees
Thang 2
DQ’s Physical Therapy:
• marches
• clam shells
• canoe flappers
• bird dogs
• dead bugs
• american hammers
• toe tap planks
• side plank leg raises
Moleskine:
Help yourself make the most of your time by thinking about what you want your life to look like 5 years from now. Create a vision for yourself. Then reverse engineer how you will achieve that vision. Let that direct what you do in your day to day, and help you say “no” to things that get in that way.
COT:
– The Treier family
Tags: Tar Pit, DQ, Panhandle, LeMond, Da Vinci, Homie, T-bone, Beaker
Date: 2026-01-17
AO: Flat Earth
Q: Hypotenuse ,
PAX: Oompa, T.B., Wagyu, Tortuga, Jolly, Bloomer, Gummi Bear, Banks, Jack, Hypotenuse, Cheese, Endo, Shiplap FNGs: None
COUNT: 13
WOR: SSH x15, down and back
The Thang: 7v6 mostly eastbound ultimate
Moleskine: Masculinity is to be of service without expecting anything in return.
COT: HBD T.B.
Good luck on interview Oompa
No serious facial injury
Tags: Flat Earth, Oompa, T.B., Wagyu, Tortuga, Jolly, Bloomer, Gummi Bear, Banks, Jack, Hypotenuse, Cheese, Endo, Shiplap
Date: 2026-01-17
AO: Mastodon
Q: Cheap Shot ,
PAX: Samsonite, Lakers, The wet burrito, Stock boy, Jayhawk, Dumpster, Bloomer, Mr Roboto, Too Big To Fail (TBTF), Cheap Shot, Endo FNGs:
COUNT: 11
WOR: SSH, Abe Vigodas, Imperial Walkers, Batwings, goofballs, copperhead squats, pretzels
The Thang: Traveled around Mastodonia, impressing barmaids, crossing bridges, fighting goblins, finding traps, defeated the dragon.
Moleskine: Try to see the humanity in those that have opposing opinions to you.
COT: Jobs for PAX
Tags: Mastodon, Samsonite, Lakers, The wet burrito, Stock boy, Jayhawk, Dumpster, Bloomer, Mr Roboto, Too Big To Fail (TBTF), Cheap Shot, Endo
Date: 2026-01-06
AO: Mastodon
Q: Treebeard ,
PAX: DQ, Stock boy, Dumpster, Panhandle, Mr Roboto, LeMond, Da Vinci, Too Big To Fail (TBTF), Beaker, Treebeard, Audible FNGs:
COUNT: 11
WOR:
Yep!
The Thang:
12 Days of Christmas Beatdown
Moleskine:
Yes ✅
COT:
True that.
Tags: Mastodon, DQ, Stock boy, Dumpster, Panhandle, Mr Roboto, LeMond, Da Vinci, Too Big To Fail (TBTF), Beaker, Treebeard, Audible
Date: 2026-01-16
AO: Ground Zero
Q: Bo-Peep ,
PAX: Da Vinci, T-bone, Bo-Peep, Mr. Bean, Manhole, Endo, LeMond, Panhandle, SAGA, Stock boy, Mr Roboto, Dr. Phil, Toto, Buns FNGs: None
COUNT: 14
WOR: SSH, GOOFBALLS, TAPPY TAPS—stretch on your own
The Thang: Run, Ruck towards Geneva
Moleskine: Being present is one of the greatest gifts we can give to those around us. It holds true in the realms of running, work, and relationships that our presence—although it requires sacrifice—is the main way we can promote transformation and growth in our lives.
Take 30 seconds of silence to identify an area of life where you want to be more present
COT: 1. Prayers of thanks for a successful eye surgery for LeMond father. 2. Those laid off recently at Mr Roboto workplace. 3. Manhole friend Ray who has a lot of health issues. 4. Cookies family as they navigate an extremely challenging health diagnosis.
Tags: Ground Zero, Da Vinci, T-bone, Bo-Peep, Mr. Bean, Manhole, Endo, LeMond, Panhandle, SAGA, Stock boy, Mr Roboto, Dr. Phil, Toto, Buns
Date: 2026-01-16
AO: Flat Earth
Q: Has Been ,
PAX: Jolly, Too Big To Fail (TBTF), Cheese, Tortuga, Bloomer, Has Been, Panda Express, Pine tar, Banks, Samsonite, Oompa, Gummi Bear FNGs: None
COUNT: 12
WOR:
The Thang:prayer
Moleskine: challenge yourself to pray out loud daily in 2026, with your spouse before bed (especially if you had a disagreement), with your children nightly, with your brothers/ friends in person (if you can’t in person then stay true to your word and actually pray with a text letting them know you did. New year new habits
COT:
Tags: Flat Earth, Jolly, Too Big To Fail (TBTF), Cheese, Tortuga, Bloomer, Has Been, Panda Express, Pine tar, Banks, Samsonite, Oompa, Gummi Bear
F3 Wheaton 