Category: Uncategorized

Date: 2026-04-11
AO: Mastodon
Q: Endo ,
PAX: Bloomer, Stock boy, Too Big To Fail (TBTF), Treebeard, Cheap Shot, Mr Roboto, Samsonite, Falsetto, Endo FNGs: None
COUNT: 9
WOR: SSH, goofballs, mtn goats, arm circles various ways, xc skiers

The Thang:
Round 1 – Grand Circus parade (exicon conveyor belt)
2 lines in the parking lot with 5 stations each
1st line merkins – bent rows – merkins – goblet squat – merkins 2nd line BBSU – curls – BBSU – thrusters – BBSU
Pax bear crawl between stations until end of the parade the jog back around to front of the parade
Parade music was mainly the Monty Python Flying Circus theme song (liberty bell march)

Round 2 – Side Show Spectaculars
5 stations in a circle
Tower of Power
Acrobats (exicon cheerleaders with side shuffle)
The Human Gerbil (exicon lemur jumps)
Strong man Thrusters (hold above head for a few seconds showing off) The Amazing Folding Man (exicon Xs and Os ab exercise)
Circus music from the Meeple Circus board game website

Round 3 – the Death Defying Merkin Pyramid (exicon cheerleader merkins)
3 pax plank on the bottom and 2 pax do 10 abyss merkins on top with feet up on picnic table (how many off label uses do we have for these tables?) Yes, we captured this on film if i can figure out how to attach it. Music was “Nuts”

Round 4 – main ring
Custom frisbee baseball diamond
Home plate – do 10 burpees and call out rotate when done
1st base – AMRAP squats
2nd base – AMRAP merkins
3rd base – AMRAP LBCs
Everyone group did two times around the diamond
Played some calliope music (Barnum and Baileys favorite)

Skipped High Flying and Animals for time
High flying was going to be some stuff on the pull up bars and i considered a follow the leader on the playground but my inspection beforehand kind of ruled that out especially since everything was coated in ice.

Animals would have involved bear crawl, crab walk, alligator merkins and jungle boys

Round 5 – Fireworks to the music of Stars and stripes forever. Fun fact (copied from a youtube comment), if anything ever went incredibly horribly wrong in a circus, they played this to notify the emergency crew rather than announcing it and causing a general panic. And so it becomes an appropriate way to end an F3 circus themed workout.
Fireworks is star jumps at the top of hoffa. Collect the fireworks at the base with wojo squats then sprint to the top and do star jumps. 1:5, then 2:4 etc until 5:1.

Moleskine: House on sand vs house on rock. Find the rocks in life to build your house upon.

COT: iykyk (wow, even endo is learning the acronyms)

Tags: Mastodon, Bloomer, Stock boy, Too Big To Fail (TBTF), Treebeard, Cheap Shot, Mr Roboto, Samsonite, Falsetto, Endo

Date: 2026-04-11
AO: Flat Earth
Q: Spielberg ,
PAX: Hypotenuse, White Noise, T.B., Panda Express, Shiplap, Spielberg, DQ, FroZone, Wagyu, Has Been, Cheese, Crack, Bloomer, Gummi Bear, Tortuga, Archive, Jolly, DaCount FNGs: None
COUNT: 18
WOR:

The Thang: 1v1 Defending

Moleskine: Take Responsibility

COT: IYKYK

Tags: Flat Earth, Hypotenuse, White Noise, T.B., Panda Express, Shiplap, Spielberg, DQ, FroZone, Wagyu, Has Been, Cheese, Crack, Bloomer, Gummi Bear, Tortuga, Archive, Jolly, DaCount

Date: 2026-04-10
AO: Ground Zero
Q: Crack ,
PAX: Stock boy, Crack, T-bone, Mr Roboto, Cheap Shot, Mr. Bean, Beaker, Brainfog, Toto, LeMond, Endo, Panhandle FNGs: None
COUNT: 12
WOR:
SSH IC, Tappy Taps IC, Abe Vigodas IC, Stretch OYO while we waited for Beaker to walk over.

The Thang:
Ran/rucked north.

Moleskine:
Have patience. Too often I’ve found myself impatient with people around me. Everyone is dealing with life at a different pace.

COT:
IYKYK

Tags: Ground Zero, Stock boy, Crack, T-bone, Mr Roboto, Cheap Shot, Mr. Bean, Beaker, Brainfog, Toto, LeMond, Endo, Panhandle

Date: 2026-04-09
AO: Dark Room
Q: Manhole ,
PAX: Lakers, Flower Boy, Tortuga, Crack, Brainfog, Beaker, Toto, LeMond, Manhole, Framed FNGs:
COUNT: 10
WOR: sure did

The Thang: 5 corner track, 10x blockies, rifle carry to next corner, 20x curls, 20x skull crusher, mosey to next corner, 30x merkins, mosey to next corner, 40x lunges, mosey to next corner, 50 flutter kicks 2 is 1. Mosey 1 and 1/4 lap to coupon…repeat

Moleskine: We are all here just walking each other home

COT: ITKYK

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

Date: 2026-04-10
AO: Flat Earth
Q: Spielberg ,
PAX: Wagyu, Too Big To Fail (TBTF), White Noise, Tortuga, Spielberg, Cheese, Gummi Bear, DQ, Banks, Hershey, Manhole, Oompa, Hypotenuse, DaCount, Frozone FNGs: None
COUNT: 15
WOR:

The Thang: Some cutting drills and a game

Moleskine: Be available

COT: Big Blue’s MRI

Tags: Flat Earth, Wagyu, Too Big To Fail (TBTF), White Noise, Tortuga, Spielberg, Cheese, Gummi Bear, DQ, Banks, Hershey, Manhole, Oompa, Hypotenuse, DaCount, Frozone

Date: 2026-04-09
AO: Mastodon
Q: Stock boy ,
PAX: Audible, Samsonite, Falsetto, Chuck, Stock boy, Jailbreak, Da Vinci, Archive, Big Mac FNGs: None
COUNT: 9
WOR:
Motivators, Abe Vigodas, monkey humpers, arm circles

The Thang:
Centipede: we lined up our coupons end to end, and pax did reps of an exercise after which they earned the right to move the last coupon in front of the first coupon, touching on the end.

We did three rounds:
1. 15 merkins earned a murder bunny up Hoffa.
2. 20 squats earned a rifle carry down Hoffa.
3. 5 BBSUs earned a murder bunny up Hoffa.

Moleskine:
Purposefully delay gratification so rewards mean more.

COT:
Big Mac’s aunt and uncle health, Archive’s friends’ babies’ health, Cookies’ M’s health.

Tags: Mastodon, Audible, Samsonite, Falsetto, Chuck, Stock boy, Jailbreak, Da Vinci, Archive, Big Mac

Date: 2026-04-08
AO: Ground Zero
Q: Audible ,
PAX: Audible, Mr Roboto, Samsonite, Stock boy, Crack, Ankles FNGs: None
COUNT: 6
WOR:
Side Straddle Hops
Merkins
Stretch OYO

The Thang:
Some rucked fast and some rucked less fast.

Moleskine:
Welcome correction (or reproof) – even when unfair or uncomfortable – and seek to learn from it.

COT:
Prayers for Crack sister and her husband, Mr Roboto friend going through divorce, and other unspoken requests.

Tags: Ground Zero, Audible, Mr Roboto, Samsonite, Stock boy, Crack, Ankles

Date: 2026-04-06
AO: Tar Pit
Q: Panhandle ,
PAX: T-bone, Too Big To Fail (TBTF), Big Mac, SAGA, Da Vinci, Tortuga, Panhandle, The wet burrito, Chuck FNGs: None
COUNT: 9
WOR: SSHs, Abe vigodas, good mornings, tappy-taps

The Thang:
6 exercises – do 10 reps of each and run a lap, then 15 reps of each, run two laps, 20 reps of each, run 3 laps. Exercises were: blockees, lunges (2-1), WWIII situps, derkins, rows, coupon swings

Moleskine: Easter is about the redemption of all Creation, which so needs it

COT: IYKYK

Tags: Tar Pit, T-bone, Too Big To Fail (TBTF), Big Mac, SAGA, Da Vinci, Tortuga, Panhandle, The wet burrito, Chuck

Date: 2026-04-01
AO: Tar Pit
Q: Sparrow ,
PAX: Big Mac, SAGA, Da Vinci, Tortuga, Sparrow, Portage, Panhandle, DQ FNGs: None
COUNT: 8
Fools Gold: Sparrows Black Diamond

Wor: boring workouts in cadence.

Qualifier round: 20 merkins, 20 squats, then race to the top of the stairs. First to the top gets one point, 2nd gets two points. (Lower is better)

Second qualifier: 10 burpees then race to the top. Same points.

Add your points together, and rank pax from best to worst. Get in order, and then partner up with your nearest neighbor. Merkins
Squats
Situps
Burpees
Decline merkins
Incline merkins
Calf raises.

Do every staircase on the building. Keep a total of how many you won.

Moleskin:
This is how I learned to hear God’s voice:
1. Start with the Bible. Do what it says.
2. Start paying attention to your conscience. Sometimes God speaks to it.
3. If you hear something that sounds valuable and you don’t know how it got into your head, try it out. By testing it, you can start to learn what is God and what is lasagna.

Tags: Tar Pit, Big Mac, SAGA, Da Vinci, Tortuga, Sparrow, Portage, Panhandle, DQ

Date: 2026-04-07
AO: Dark Room
Q: Brainfog ,
PAX: Toto, Lakers, Beaker, Framed, Brainfog
FNGs:
COUNT: 5
WOR:
Ssh x 30
Jump squat wave: 10 rounds
Merkins:
10 LH on coupon
10 RH on coupon
10 Both hands on coupon

Basketball court (needs F3 name);
Facing one direction:
Rifle Carry one length, leave coupon.
Karaoke to 2nd corner
Back pedal to 3rd
Karaoke to start.
Sprint to coupon.
Rotate 90 degrees and repeat until the coupon is back at the start.

The Thang:
Coupons to hacksaw;
Coupon crabs
Facing one direction:
Side lunge with coupon up hill
15/10/5 merkins at the top each time
Side lunge down facing the same direction
Repeat through the 3 merkin sets.

Carry coupons to the top;
RH rows
LH rows
Skull crushers
Freddie Mercury
Vasectomies

Coupons to trail head;
RH row, slow negative x10
LH row, slow negative x10
Around the world lunges x10
Scout run med loop

Mary at the flag;
Mountain climbers
Freddy Mercury
Vasectomies

Flexibility check:
Leg on oppo knee, pull to chest
Switch
Knees to chest
Leg across left and right
Knee lunges left and right

Moleskine:
When times are tough zoom out and find the good things around you to be grateful for, when times are good zoom in and make good memories.

COT:
Praying for healthy families.

Tags: Dark Room, Toto, Lakers, Beaker, Framed, Brainfog