Date: 2026-05-22
AO: Flat Earth
Q: Tortuga , Jolly
PAX: Cheese, DQ, Panda Express, Gummi Bear, Tortuga, Swish, Shiplap, Jolly, Bloomer, LouGee, Too Big To Fail (TBTF), Has Been, Bucky, Manhole FNGs: None
COUNT: 14
WOR: SSH/Down and back
The Thang: 7v7 Ultimate.
Moleskine: Tortuga said something about being prepared or something.
Tags: Flat Earth, Cheese, DQ, Panda Express, Gummi Bear, Tortuga, Swish, Shiplap, Jolly, Bloomer, LouGee, Too Big To Fail (TBTF), Has Been, Bucky, Manhole
Date: 2026-05-19
AO: Dark Room
Q: Manhole ,
PAX: Framed, Flower Boy, Brainfog, Beaker, Lakers, Crack, Manhole FNGs:
COUNT: 7
WOR: sure
The Thang: stuff
Moleskine: don’t remember
Tags: Dark Room, Framed, Flower Boy, Brainfog, Beaker, Lakers, Crack, Manhole
Date: 2026-05-21
AO: Dark Room
Q: LeMond ,
PAX: Framed, LeMond, Brainfog, Tortuga, Crack, Manhole
FNGs: None
COUNT: 6
– Warmorama:
– SSHs
– Goofballs
– Abe Vigodas
– Toy Soldiers
– Arm circles
– Pre-thang:
– Five rounds
– Bernie Sanders up the hill, 1 PCMB, Mosey back down
– Bernie Sanders up the hill, 2 PCMBs, Mosey back down
– Up to 5 PCMBs
– Prisoner Cell Merkin Burpees aka PCMBs.
– Drop to Plank, do 1 Merkin then bring your right knee in and back, do 1 Merkin then bring your left knee in and back, do 1 Merkin then bring both feet in and jump up = 1 PCMB complete. – Scout run around short loop
– Main Thang: 3 rounds
– 1. 10 Pull-ups
– 2. 20 V-ups (switched to 25 dips after round 1)
– 3. 70-foot Broad Jump Burpees
– 4. Bear crawl back, hold plank
– Circle up for round of core exercises
– Rounds of core exercises after each main round
– Core round 1: 20 reps each
– Reachups
– Side bends
– LBCs
– Merkin with rotation
– Leg lifts
– Core round 2:
– Supermans
– Crab Rollover
– Imperial Walkers
– Breakdancers
– Box cutters
– Core round 3:
– American Hammers
– Pickle Pointers
– Crunch Frogs
– Little Orphan Annies
– Australian Snow Angels
– Extra:
– 100 groiners
– Moleskin: Book called The Tao of Pooh
– The Cottage Cheese Principle
The book states that everyone is born with a specific, unalterable nature, just like certain materials are only good for certain tasks.
– The Trap: We often spend our lives trying to fit into molds that do not suit us because of societal pressure or envy. –
– The Lesson: You cannot make a silk purse out of a sow’s ear, and you shouldn’t try. Acknowledging your limitations is not a weakness; it is the first step to finding where you actually belong and thrive.
Tags: Dark Room, Framed, LeMond, Brainfog, Tortuga, Crack, Manhole
Date: 2026-05-21
AO: Mastodon
Q: Lakers ,
PAX: Big Mac, Dümpster, Audible, Stock boy, Endo, Lakers, Ankles, Falsetto FNGs: None
COUNT: 8
At the gloom before dawn, the PAX did appear,
Another beatdown was brewing right here.
Lakers was Q and brought blocks to the fight,
Serving up pain in the morning twilight.
WOR:
We started with warmups to get moving right,
Loosening joints in the pale morning light.
Then off on a scout run, a half mile grind,
No man left lagging too far behind.
The Thang:
The timer hit six and the work then began,
AMRAP style — do as much as you can.
Ten goblet squats with the coupon held tight,
Twenty merkins to humble your might.
Thirty sit-ups to punish the core,
Then circle around and come back for more.
Another scout run through the neighborhood air,
Heavy legs growing but none showing care.
Round number two brought a fresh kind of pain,
Still pushing hard though the sweat poured like rain.
Ten chest presses pressing blocks to the sky,
Twenty lunges that made strong men cry.
Thirty flutter kicks counting two as just one,
By then every brother was nearly undone.
Round three was waiting, but time cut it short,
Mercy arrived from the clock of the court.
So down to cooldown we finally came,
Breathing exhausted but glad that we came.
Moleskine:
Three is the number that carried the day,
Showing the PAX there’s a better way.
Three rounds planned though we finished with two,
Still the lesson rang steady and true.
Fitness to strengthen the body we bear,
Fellowship built through the burdens we share,
Faith as the anchor when trials increase,
Three cords together that won’t break in the least.
So blocks were lifted and miles were run,
Not just for pain and not just for fun.
Because every beatdown is more than we see,
Built on the power of things done in three.
Tags: Mastodon, Big Mac, Dümpster, Audible, Stock boy, Endo, Lakers, Ankles, Falsetto
Date: 2026-05-20
AO: Ground Zero
Q: Audible ,
PAX: Manhole, Mr Roboto, Carmen, Audible, Mr. Bean, Buns, Stock boy FNGs: None
COUNT: 7
WOR:
Abe Vigodas
Stretch Lunge
SSH
The Thang:
Run / Ruck
Moleskine:
You can choose the pain of discipline, or, the pain of regret. Choose wisely.
Tags: Ground Zero, Manhole, Mr Roboto, Carmen, Audible, Mr. Bean, Buns, Stock boy
Date: 2026-05-19
AO: Mastodon
Q: Audible ,
PAX: LeMond, Mr Roboto, Endo, Falsetto, Dümpster, Samsonite, Audible, Chuck, Stock boy, Ankles FNGs: None
COUNT: 10
WOR: “Sound Check”
Abe Vigoda’s x 10
Cobra into Downward Dog
Low Lunge
SSH
Imperial Walkers
Arm Circles
Slow Squats
The Thang: “Rhythm Section”
15 minutes
Goblet Squats
Merkins
Forward Lunges
Reverse Lunges
Take a lap around cooties after each round
“Lead Guitar” – 7 minutes
Coupon Row
Curls
Military Press
Skull Crusher(s)
“Encore Set” – (7 minutes)
MARY
Moleskine:
“Speak to yourself the way you would to someone you care about.”
Tags: Mastodon, LeMond, Mr Roboto, Endo, Falsetto, Dümpster, Samsonite, Audible, Chuck, Stock boy, Ankles
Date: 2026-05-20
AO: Tar Pit
Q: DQ ,
PAX: T-bone, DQ, Panhandle, Tortuga, Bloomer
FNGs: None
COUNT: 5
WOR:
– SSH
– Arm circles
– Copperhead squats
– Copperhead merkins
– Runners stretch / twisting runners stretch
Thang 1
Today’s CrossFit WOD
6 rounds of the following for time:
– 24 coupon swings
– 12 burpees
Thang 2
Cycle through the following exercises. Increase chest press, bent over row, and BBSUs by 10 each round: • 10 thrusters
• 10 chest press
• 10 bent over row
• 10 BBSU / Dilberts
• run the loop
Moleskine:
Psalms 90:12
Teach us to number our days, that we may gain a heart of wisdom.
Know that your time on Earth is short. Your time in any area of influence in your life is likely even shorter. Seek God that he might give you wisdom to do the things he’s called you to do with your time.
Tags: Tar Pit, T-bone, DQ, Panhandle, Tortuga, Bloomer
Date: 2026-05-18
AO: Ground Zero
Q: Endo ,
PAX: Flower Boy, Crack, Samsonite, Mr Roboto, Endo, Cheese, Sub2 FNGs: None
COUNT: 7
WOR: ssh, goofs, runner stretch, stretch oyo
The Thang: ran north to the wood bridge with the railings
Moleskine: isaiah 54:9-10
Isaiah 54:10
[10] For the mountains may depart
and the hills be removed,
but my steadfast love shall not depart from you,
and my covenant of peace shall not be removed,”
says the LORD, who has compassion on you.
A good word to remember in hard times, and we will all have hard times.
Tags: Ground Zero, Flower Boy, Crack, Samsonite, Mr Roboto, Endo, Cheese, Sub2
Date: 2026-05-18
AO: Tar Pit
Q: Panhandle ,
PAX: Jolly, T-bone, Panhandle, Tortuga, Beaver (Richmond)
FNGs: None
COUNT: 5
WOR: SSHs, Good Mornings, batwings, picking daisies
The Thang:
– 5 exercises, start with first one, do one suicide. Then add another and do two suicides. Up to the fifth. Repeat if time. We got to a third round. – 5 thrusters
– 10 merkins
– 15 lunges (2-1)
– 20 BBSs,
– 25 curls
Moleskine: Watch your anger. It’s fine – even appropriate to be angry – but don’t let it become destructive.
Tags: Tar Pit, Jolly, T-bone, Panhandle, Tortuga, Beaver (Richmond)
Date: 2026-05-18
AO: Downrange
Q: Lakers ,
PAX: DQ, Jayhawk, Framed, Stock boy, Lakers, Dumpster, Beaker, Manhole FNGs: None
COUNT: 8
WHAT A MORNING!!
The weather couldn’t have been more perfect for some brave Pax to gather in the early morning light and eat some gnats… and occasionally throw sandbags around!
WOR:
There were arm stretches and leg stretches. Both needed stretching.
The Thang:
Sandbag Clean to Front Rack
Shoulder Clean – front rack to back rack
Sandbag shoulder to shoulder
Sandbag Clean Toss 25 yards and back
Sandbag side toss 25 yards and back
Sandbag Carry
1. Bear Hug
2. Front Rack
3. Shoulder Rack
4. Lunge Walk
Sandbag pull through relay
Around the World Lunges w/ back rack
Sandbag Deadlift
Sandbag Row
Sandbag High pull
Sandbaggies
Moleskine:
Fail forward. Try something you’re not sure you can do and go for it!
Tags: Downrange, DQ, Jayhawk, Framed, Stock boy, Lakers, Dumpster, Beaker, Manhole
F3 Wheaton 