Category: Uncategorized

Date: 2026-01-26
AO: Ground Zero
Q: Mr. Bean ,
PAX: Mr. Bean, Manhole, Crack, Stock boy, Endo, Archive, Flower Boy, Bo-Peep, Short Circuit, Mr Roboto, Samsonite FNGs:
COUNT: 11
WOR: SSH OyO GO

The Thang: run Ruck -25

Moleskine: World is broken find your identity in a higher power and identify your traumas to overcome, work through and not continue the cycle.

COT: Manhole – 2.0 wisdom teeth Archive – 2.0 3yo discipline Pax looking for work

Tags: Ground Zero, Mr. Bean, Manhole, Crack, Stock boy, Endo, Archive, Flower Boy, Bo-Peep, Short Circuit, Mr Roboto, Samsonite

Date: 2026-02-04
AO: Tar Pit
Q: Panhandle ,
PAX: DQ, T-bone, Panhandle, Tortuga, Sparrow
FNGs: None
COUNT: 5
WOR: SSHs, Abe vigodas, good mornings, arm circles

The Thang:
– Around the Lake alternating sandbag throw and BOMBS (5 burpees and 10 each of outlaws, merkins, BBSs, and squats)
– At the spa: around the circle with the “timer” being the sandbag exercise; run a lap around the hamster wheel after each set – sandies and squats (rotate until each pax has done 25 sandies) – sandbag squats and BBSs
– weighted BBSs and merkins

Moleskine: suffering can produce hope but only when it is endured with the assurance of redemption

COT: DQ’s 2.0 sick, Panhandle’s frustration with his job, TBone traveling

Tags: Tar Pit, DQ, T-bone, Panhandle, Tortuga, Sparrow

Date: 2026-02-04
AO: Ground Zero
Q: Banks ,
PAX: LouGee, Lakers, Crack, Stock boy, Manhole, Mr. Bean, Dumpster, Banks, Audible, Beaker FNGs: None
COUNT: 10
WOR: 15x SSH, 10x Windmills, Stretch OYO

The Thang: Ran/Rucked east

Moleskine:
“Two is not a winner and three nobody remembers. What does it take to be number one?” – Nelly

COT:iykyk

Tags: Ground Zero, LouGee, Lakers, Crack, Stock boy, Manhole, Mr. Bean, Dumpster, Banks, Audible, Beaker

Date: 2026-02-03
AO: Dark Room
Q: Lakers ,
PAX: Lakers, Crack, Manhole, Flower Boy, Toto, Jayhawk, Brainfog, Framed, Beaker FNGs: None
COUNT: 9
WOR:
SSH
Mosey around Parking Lot
Arm Circles, including Wax On/Wax Off
Picking Daisies
Runner Stretch

The Thang:
Mosey to Shelter
Squats (facing the wall for proper form)
Bulgarian Split Squats
Merkins to Downward Dog
Good Mornings

Run Lap

Calf Raises
Butterfly Stretch
Hurdle Stretch on 6

Repeat three times

MARY:
American Hammers
Flutter Kicks
BBSUs
Freddy Mercury
LBCs

Moleskine:
1. Strength will get you there, Flexibity will keep you going back. Don’t over look physical or mental flexibility. 2. Q of the Week: A Hobby you’re a pro at?
We got a DM, a chef, a bartender, a mechanic, a welder, a drywaller and MORE!

COT: IYKYK

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

Date: 2026-02-03
AO: Mastodon
Q: Dumpster ,
PAX: Jailbreak, LeMond, Stock boy, Dumpster, Endo, Da Vinci, Mr Roboto, Falsetto, Samsonite, Glowstick FNGs: None
COUNT: 10
WOR:
Follow the Leader

Danger zone
Imperial Walkers
Toy Soldiers
SSH
Mountain Climbers
Arm Circles
OYO Stretching

The Thang:

California Dreamin’
Lunges around curb
Once back to start do 20 Merkins
– Repeat

Mosey near the Hamptons

Born To Be Wild
Squats in a line and pass ball overhead and back… then
Side shuffle to trash can 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 & line up

I Won’t Back Down
5 burpees
Broad Jump to tree & back,
– Repeat doing 1 less burpee each time

Africa
Table Presses
Calf Raises on Chorus – “it’s gonna take a lot.”

All the Small Things
Crunchy Frogs – 1 min
Box Cutters – 1 min

Suddenly I See
Raggedy Andys
Step ups on chorus — “suddenly I see”

Boulevard of Broken Dreams
Imperial walkers
Mountain Climbers on chorus “My shadow”

Mosey back to start

Recover Recover

Moleskine:
Depression is real and tough… factors = life events, news, weather, chemical imbalance, etc. 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, and then was feeling better, increased confidence… and it helped that I had my sisters to talk with, my wife, a few friends who listened and hung out. If you know someone who is depressed reach out to them… and if you are depressed – reach out to people you trust… safe people who will listen and try and help.

COT: Silent meditation/ prayer & Amen

Tags: Mastodon, Jailbreak, LeMond, Stock boy, Dumpster, Endo, Da Vinci, Mr Roboto, Falsetto, Samsonite, Glowstick

Date: 2026-02-03
AO: Flat Earth
Q: Tortuga ,
PAX: Candyland, Gummi Bear, Panda Express, Bloomer, Banks, Shiplap, Homie, Too Big To Fail (TBTF), Fiona, Tortuga, Wagyu FNGs:
COUNT: 11
WOR: ssh, down and back

The Thang: 5v6

Moleskine: You can go to live in Germany or Turkey or Japan, but you cannot become a German, a Turk, or a Japanese. But anyone, from any corner of the Earth, can come to America and become an American. -Ronald Reagan

COT: forgot to do name-o-rama. Got some good feedback for Feedback February.

Tags: Flat Earth, Candyland, Gummi Bear, Panda Express, Bloomer, Banks, Shiplap, Homie, Too Big To Fail (TBTF), Fiona, Tortuga, Wagyu

Date: 2026-02-02
AO: Tar Pit
Q: Banks ,
PAX: Big Mac, Treebeard, Jolly, Panhandle, Banks, SAGA, Da Vinci, Tortuga FNGs: None
COUNT: 8
WOR: The Usual
– 25x SSH IC
– 10x Windmills IC
– 10x Mountain Man Poopers IC
– 10x Merkins IC
– Stretch OYO

The Thang:
We partnered up and did a Dora with the following exercises: – 100 Thrusters
– 200 Squats
– 300 Monkey Humpers

We took an intermission at the spa and went around the circle with each PAX leading an Ab Exercise. All went to 20 reps, exercises were: – Flutter Kicks
– Freddie Mercuries
– Low Plank
– BBS
– American Hammer
– Protractors
– Crunches
– Crunchy Frog

Then since it is Groundhog’s Day, we did the same Dora again!

Moleskine: From Marcus Aurelius
Never be overheard complaining…Not even to yourself. In https://store.dailystoic.com/pages/meditations, Marcus speaks to this idea over and over and over again: Look inward, not outward. https://www.youtube.com/watch?v=jpPDkKjpr64. Don’t meddle in the affairs of others. When you see someone acting objectionably, remember when you have acted that way. https://dailystoic.com/a-stoic-response-to-complaining/ because they have too much to improve on at home. When we make the distinction between https://www.youtube.com/watch?v=3STjOKmuJhc, we see very quickly that it is only our own decisions and actions and words and thoughts that are worthy of our attention. Everything else is the business of everyone else.

COT: iykyk

Tags: Tar Pit, Big Mac, Treebeard, Jolly, Panhandle, Banks, SAGA, Da Vinci, Tortuga

Date: 2026-01-31
AO: Flat Earth
Q: Wagyu ,
PAX: Wagyu, Endo, Oompa, Stump, DQ, White Noise, Tortuga, Spielberg, Bloomer FNGs: None
COUNT: 9
WOR: SSH and down and back

The Thang: the most ultimate of all ultimate frisbee that’s ultimately every been frisbee’d

Moleskine: Integrity and Values matter.
Proverbs 22:1 A good name is more desirable than great riches; to be esteemed is better than silver or gold.

COT: prayers for stump’s family to have good health when they travel home and that spielberg’s rental property would get filled with renters. 🙏

Tags: Flat Earth, Wagyu, Endo, Oompa, Stump, DQ, White Noise, Tortuga, Spielberg, Bloomer

Date: 2026-01-31
AO: Tar Pit
Q: Jayhawk ,
PAX: LeMond, Homie, Portage, Big Mac, Jayhawk, Panhandle, Da Vinci FNGs: None
COUNT: 7
F3 Pre-Valentine’s Day Q – Love requires curiosity, sacrifice, connection, and partnership.

Warm-O-Rama
Blood flow matters; if it stops, things die. The same is true in relationships. SSH x 30
Cindy Fondle (stretching with the weight in different positions) Cindy Swings – 15 with manly grunts

Partner Mosey + Conversation
Love starts with listening before lifting.
Mosey with a partner toward the sauna location, while conversing with your mosey partner.

Beatdown 1 – Give > Take
Love is a lot of give, not always take.
2 Rounds – Partners stay together
Partner Cindy Merkins
Start left side of Cindy
Merkin → move right → merkin → up and over → repeat back
10 total partner merkins
Seated Cindy Reach-Arounds
Sit back-to-back
Pass Cindy left → right for 10
Then right → left for 10
Big Boy Cindy Pass
Partners interlock feet
One pax Big Boy up, passes Cindy at the top
Alternate reps – 10 total

Beatdown 2 – Connection (Stay Linked)
Stay connected even when it’s uncomfortable. Relationships are never 50/50. Sometimes it’s 30/70, sometimes 0/0, but staying together even at 0/0 is still together. Also, don’t do cocaine, unless you’re a bear. Apparently, it makes for great cinema and good motivation for better bear crawls for HIMs.

Partner Back-to-Back with Interlocking Arms Shuffle (Down the parking lot) Wall Sit
Hold 45 seconds
Partner Back-to-Back with Interlocking Arms Shuffle (Down the parking lot) Bear Crawl Down
Cocaine-Bear Crawl Back

Beatdown 3 – Partnership (Shared Load)
Real partnership means shared weight; even if you aren’t carrying the load, you still have the important role of encouraging your partner (that’s the hidden yet vital weight that enriches your relationship).

2 Rounds of:
20 Cindy plank patty cake (hold plank on Cindy’s while alternating right and left high fives with partner) 10 Man Makers
Partner 1 works while Partner 2 encourages
Switch ever rep to maintain momentum and pace

Partner Carries (Trust & Support)
Sometimes love means carrying more than your share.

2 Rounds of:
Rotate through carries down and back:
Farmer Carry, Fireman Carry, Bear Hug Carry
One partner stabilizes and holds Cindy while doing flutter kicks, while the other runs down, skips back two times, then the partners switch.

Mosied back to the flag

Picklepound Party
Circle up
Pickle Pound x 20
J-Lo x 10 (Left, Right 1)
Monkey Humpers x 10 (eye contact is optional)
Hip Thrusters x 10
OYO until time while we jammed to 5 minutes of 90’s and 2000’s R&B Love Jams.

COT

John 15:13 – “Greater love has no one than this: to lay down one’s life for one’s friends.”

Before Valentine’s Day reminds us of romance, let’s remember:
Love is communication, connection, sacrifice, and showing up for your brothers, even when it’s heavy.

MoleSkin

Everyone is going through something. We need each other. I am thankful for these HIM’s vulnerability and brotherhood.

LORD’s Prayer to close

Tags: Tar Pit, LeMond, Homie, Portage, Big Mac, Jayhawk, Panhandle, Da Vinci

Date: 2026-01-31
AO: Mastodon
Q: The wet burrito ,
PAX: Endo, Jailbreak, Glowstick, The wet burrito, Treebeard, Bloomer, Stock boy FNGs:
COUNT: 7
WOR:

The Thang:

Moleskine:

COT:

Tags: Mastodon, Endo, Jailbreak, Glowstick, The wet burrito, Treebeard, Bloomer, Stock boy