Date: 2026-02-25
AO: Ground Zero
Q: Mr. Bean ,
PAX: Manhole, Cookies, Stock boy, Mr. Bean
FNGs:
COUNT: 4
WOR:
The Thang:
Moleskine: Live No Lies. Find the truth and do not believe we are the sum of our worst experiences.
COT: Stockboy Grandma. Cookies M.
Tags: Ground Zero, Manhole, Cookies, Stock boy, Mr. Bean
Date: 2026-03-03
AO: 2nd-F
Q: Mr Roboto ,
PAX: Samsonite, Beaker, Mr Roboto, Dumpster, Jäzz Händz, Vader FNGs:
COUNT: 6
WOR:
Drinks
The Thang:
Trivia!
Game 1 – 3rd place 😐
Game 2 – 1st place 😎
Tags: 2nd-F, Samsonite, Beaker, Mr Roboto, Dumpster, Jäzz Händz, Vader
Date: 2026-03-04
AO: Ground Zero
Q: Buns ,
PAX: Samsonite, Buns, Banks, Manhole, Stock boy, Cheap Shot, Cookies FNGs: None
COUNT: 7
WOR:
The Thang:
Moleskine:
COT:
Tags: Ground Zero, Samsonite, Buns, Banks, Manhole, Stock boy, Cheap Shot, Cookies
Date: 2026-03-04
AO: Tar Pit
Q: Tortuga ,
PAX: Tortuga, Sparrow, DQ, Panhandle
FNGs:
COUNT: 4
WOR: batwings, copperhead merkins, Michael Phelps
The Thang:
EMOM
Short buy in for each minute then reps that increase each minute
Buy ins were 20 side plank raises, 20 weighted calf raises, or 20 penguin bridge heel taps
Reps were tricep extensions, supinated curls, pickle pointers, chest press, bent over rows, block merkins, and skull crushers
Moseyed a lap, wheelbarrowed, and seal and overhead clapped to break up the EMOM.
Moleskine: “Our greatest glory is not never falling, but in rising every time we fall.”. Oliver Goldsmith
COT: prayers for Iran, Cookies’ M, Jolly’s MIL
Tags: Tar Pit, Tortuga, Sparrow, DQ, Panhandle
Date: 2026-03-03
AO: Dark Room
Q: Dumpster ,
PAX: Beaker, Manhole, Toto, Flower Boy, Framed, Dumpster
FNGs: None
COUNT: 6
WOR:
Follow the Leader to music
Danger zone
Imperial Walkers
Toy Soldiers
SSH
Mountain Climbers
Arm Circles
OYO Stretching
The Thang:
California Dreamin’
Lunges along curb & back
Do 20 Merkins, Repeat
Mosey to end of curb
Born To Be Wild
Squats in a line and pass ball overhead- when ball gets to the last person then side shuffle to second light post and back – Repeat
Mosey to PoopHouse
Wonderwall
Wall sit and pass ball
Squats and pass ball
Sit ups and pass ball
Mosey over to shop/gazebo & line up
I Won’t Back Down
5 burpees
Broad jump to tree & broad jump back
Repeat
Africa
Bench Presses on verses
Squats on chorus “it’s gonna take a lot”
Calf raises on bridge
All the Small Things
Crunchy Frogs – 1 min
Box Cutters – 1 min
Suddenly I See
Raggedy Andys on verse
Step ups on chorus-“suddenly I see…”
Boulevard of Broken Dreams
Imperial walkers on verses
Mountain Climbers on chorus “My shadow…”
Hey There Delilah
Dips
Seal claps on Chorus “Oh it’s what you…”
Moleskine:
Depression is tough… life events, news, weather, chemical imbalance, and other things affect our mental health.
I’ve had bouts of depression or dysthymia off and on the past several years… negative thoughts, spiraling down, leading to low motivation, lack of energy, avoidance of things. Last May, I felt depressed and didn’t come to F3 for a whole month. I started up on medication again… started doing things, feeling better, gained more confidence, and it helped that I had my sisters to talk with, my wife, and a few friends who listened and cared. If you know someone who is depressed reach out to them and be present and listen… and if you are depressed – reach out to people you trust… safe people who will listen and try and help.
COT: Silence and short prayer of gratitude for Fitness, Fellowship, and Faith
Tags: Dark Room, Beaker, Manhole, Toto, Flower Boy, Framed, Dumpster
Date: 2026-03-03
AO: Mastodon
Q: Lakers ,
PAX: Samsonite, DQ, Jailbreak, Endo, Da Vinci, Mr Roboto, Panhandle, Falsetto, Stock boy, Lakers, LeMond, Big Mac FNGs: None
COUNT: 12
Welcome to F3! Our mission is to a to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. Our Credo is: “Leave no man behind, but leave no man where you find him.” Our 5 Core Principles state:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. 5. Ends in a circle of trust
Disclaimer: I am not a professional, and am unaware of your state of physical fitness. You know your body, and are expected to modify, taking into account any conditions or injuries you may have. However, push yourselves past comfort as that is the path towards growth.
WOR:
Mosey Lap
LBAC
RLBAC
Michael Phelps
Shoulder Shrugs
Hurdle stretch
Butterfly stretch
The Thang:
At this point pax were told that they could not place their coupons on the ground. If any pax did, the group did 5 burpees
Special call-out to Jailbreak who forgot his coupon and used a car seat.
Not special call-out to Mr Roboto who forgot his coupon and used a hand weight. :joy::joy: (But do switch off part way through to a coupon!)
Part 1 – Elevens
Chest press/Curls
Move w/coupon approx 30yds between exercises
The mumble chatter was suspiciously quiet. Pax were especially disappointed to not see the Blood Moon Eclipse. Da Vinci tried to summon the eclipse to no avail. Need more blood next time.
Part 2 – 4 Stops
4 stop exercise 10 reps at each, 15 reps 2nd round
1. High Pulls
2. Overhead Press
3. Goblet Squat
4. Tricep Extensions
The Q destroyed his own triceps on the second round.
MARY w/ Coupon:
Flutter Kicks
Leg lifts
American Hammers
Chest presses
Cool Down:
Back stretches
Moleskine:
Q Source: F1: Good leaders move people through disruption to an ideal future. Where can you lead others towards a better life?
COT: IYKYK
Tags: Mastodon, Samsonite, DQ, Jailbreak, Endo, Da Vinci, Mr Roboto, Panhandle, Falsetto, Stock boy, Lakers, LeMond, Big Mac
Date: 2026-03-03
AO: Flat Earth
Q: Wagyu ,
PAX: Wagyu, Candyland, Too Big To Fail (TBTF), Hypotenuse, Tortuga, Bloomer, Oompa, White Noise, Cheese, Jolly FNGs: None
COUNT: 10
WOR: down & back
The Thang:
5v5 Ultimate!
Moleskine:
Life is 20% what happens to you & 80% how you respond to it.
COT: Tortuga’s leg injury & Bloomer is leading a mission trip to Uganda next week
Tags: Flat Earth, Wagyu, Candyland, Too Big To Fail (TBTF), Hypotenuse, Tortuga, Bloomer, Oompa, White Noise, Cheese, Jolly
Date: 2026-03-02
AO: Ground Zero
Q: Endo ,
PAX: Samsonite, Endo, Cookies, Manhole, Cheese, Flower Boy, Stock boy, Mr Roboto, Mr. Bean, Ankles FNGs: None
COUNT: 10
WOR: SSH, tappy taps, abe vagodas
The Thang: votes were cast and North won by a landslide. Beautiful moon this morning!
Moleskine: From my faith perspective, shared short Bible passage about Jesus landing at gennesaret and how as many infirm people as came to him and touched even the fringe of his garment were made well (matthew 14:34-36). In the same way, as many of us as come to him for forgiveness now, receive it. The ultimate gift of Christmas (and Easter)!
COT: cookies M and stockboy family as his grandma is no longer with us as of saturday.
Tags: Ground Zero, Samsonite, Endo, Cookies, Manhole, Cheese, Flower Boy, Stock boy, Mr Roboto, Mr. Bean, Ankles
Date: 2026-03-02
AO: Tar Pit
Q: Panhandle ,
PAX: T-bone, Tortuga, Panhandle, Big Mac, Treebeard, Jolly, Too Big To Fail (TBTF) FNGs: None
COUNT: 7
WOR: (Tortuga): SSHs, copperhead merkins, batwings, runner’s stretch, copperhead squats
The Thang: at the track did some ladder EMOMs. Pax started each round with their number of reps of their choosing, then increased that each iteration of the EMOM. When they couldn’t make their reps, they ran a lap.
Exercises:
– blockees (increase by 1 each EMOM)
– goblet squats (start at 16, increase by 2 and then 4)
– blockee sit-ups (start at 12)
Moleskine: be ready to jump in when someone needs some help
COT: Jolly’s MIL/M; Big Mac’s M; should’ve mentioned war in Iran
Tags: Tar Pit, T-bone, Tortuga, Panhandle, Big Mac, Treebeard, Jolly, Too Big To Fail (TBTF)
Date: 2026-02-28
AO: Mastodon
Q: Endo ,
PAX: Falsetto, Treebeard, Endo, Stock boy, Too Big To Fail (TBTF), Jailbreak, The wet burrito FNGs: None
COUNT: 7
WOR: SSH, goofballs, mtn climbers, xc skiers, arm circles 4 variations, skips w arm circles, skips with michael phelps, backward lunge, backward skips, karioke, skipping while rotating (Scott Juniors)
The Thang: Filling out some 1040s!
PAX were granted a 1 time use permission to shout “IRS audit” at any point to fully disrupt the workout, whereupon all PAX had to run a short lap and then do 5 burpees.
10 shaun whites and 40 apolo ohnos
Mosey to the Hamptons
10 burpees and 40 Bonnie Blairs
10 lemur jumps and 40 American hammers
Mosey to Cooties
10 pullups and 40 bode millers (swivel hip jumps)
10 chin ups (curl grip) and 40 dancing bears
Mosey to the SHOP
10 table presses and 40 wing nuts
Repeat it because i liked it and had a super light table
Time to Pay the Man! aka Tax Time
Mosey to grassy area and did as many BBSU as we could individually while Johnny Cash sang to us about how he’s got no money left “After Taxes”. PAX had to pay a progressive tax based on how much “income” (BBSU) they made. Tax payble in Imperial Walkers. 0-25 equals 5 more
25 – 50 is 11
51 – 75 is 18
75 – 100 is 26
100+ is 26 + 3 per addl 10
Note to self that BBSU came too close to the wing nuts…
PAX with less taxes ran a bit while PAX with higher taxes paid up.
PAX did as many Wojo Squats (squat with slapping the ground with hands) as they could to the Beatles “Taxman”, then paid a flat tax of 20 percent in the form of H Bombs.
PAX did as many starjumps as they could to the Final Jeopardy theme song. PAX with highest count had to do 40 percent more as a gameshow tax while other PAX ran.
We skipped socialism for time, but hey, this is America.
Paying Down the National Debt
Mosey to Hoffa (aka the National Debt)
PAX were instructed to do a Dora counting down 300 squat, 200 LBC, 100 merkin, while partner ran up normal and ran down backwards. We all failed primarily because we waited too long to start (LOL) and ran out the clock.
That was fun, guys! Thanks for coming out!
Moleskine: My dad was a wheaton college professor for 42 years. He loved exercise and being outdoors, so I think he would have enjoyed F3. He passed in 2019, and there’s a short write up on the WC recollections webpage. The author crafted a message about his life to aspire to … “he knew that when the man securely rooted in Christ passed from the scene, a lingering force of integrity, a wide ranging, life giving testimony should remain, ever attracting a fallen humanity to the risen savior.”
COT: stockboy’s grandma is nearing the finish line of her life. Prayers for stockboy family and all the many extended family members.
Tags: Mastodon, Falsetto, Treebeard, Endo, Stock boy, Too Big To Fail (TBTF), Jailbreak, The wet burrito
F3 Wheaton 