Category: Uncategorized

Date: 2026-10-14
AO: Tar Pit
Q: Tortuga ,
PAX: Spokes, Panhandle, Tortuga
FNGs:
COUNT: 3
Conditions: damp

WOR: ssh, Abe Vigodas, good morning, batwings, copperhead merkins and squats

The Thang: moseyed past a skunk (Thank you Spokes for having reliable eyesight), Jack Webb to 10 and 40; merkins and raise the roof. Mosey
Al Gore for a minute.
Mosey, plank
Dan Taylor to 8 squats and 32 lunges at the north end of the lake. Bernie back to the path.
Dips at the benches. Bernie up the road by the school.
Bulgarian split squats.
Run the stairs.
Lazy Boy.
Flutter kicks to 100 at the flag.

Moleskine: Don’t be shocked when plan A doesn’t work out. Be ready to pivot without freaking out. Model this for your 2.0s.

Tags: Tar Pit, Spokes, Panhandle, Tortuga

Date: 2026-10-14
AO: Ground Zero
Q: Mr. Bean ,
PAX: Mr. Bean, Mr Roboto
FNGs:
COUNT: 2
Conditions: wet not raining

WOR:

The Thang: walked

Moleskine: Failure to prepare is preparing to fail. Skills are routines, abilities and habits prepared in advance to deal with whatever may come today. Skills compound just like investing. No one starts out as an expert at anything.

Tags: Ground Zero, Mr. Bean, Mr Roboto

Date: 2026-10-13
AO: Dark Room
Q: Toto ,
PAX: Framed, Lakers, Noodles, Endo, Manhole, perculator, Crack, Toto FNGs: None
COUNT: 8
Conditions: 73°F, 59°F dewpoint, calm

WOR: 16 mountain climbers, 24 side-straddle hops

The Thang: Carried coupons around the 1-mile loop with a detour to Hacksaw Ridge. Stopped to do non-coupon exercises: 250 total Derkins (on coupon)
80-count low plank
(at the gazebo) 400 total dips
80-count high plank
500 total squats
(on the side of Hacksaw) 25 incline BBSUs in-cadence, 160 total Derkins
Lunged-walked across the cricket pitch, carrying coupons, then finished with stretching.

Moleskine: “My yoke is eas[ier] and my burden is light[er].” – Jesus.

COT: Deaths in Noodles family. 19-year anniversary for Manhole.

Tags: Dark Room, Framed, Lakers, Noodles, Endo, Manhole, perculator, Crack, Toto

Date: 2026-10-10
AO: Tar Pit
Q: LeMond ,
PAX: T-bone, LeMond, Da Vinci, Panhandle
FNGs: None
COUNT: 4
– Warmorama
– SSHs
– Imperial walkers
– Mountain Man poopers
– Back-stepping lunges
– Arm circles
– The routine here is 6 exercises, performing 6 reps at 6 stops. 4 lines (lined field or cones). Start at first line, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps. Hold Plank until all finish. – Exercises:
– Merkins
– Squats
– BBSs
– Werkins (Wide-arm merkins)
– Lunges
– Burpees
– Bear crawl between 1 and 2; crawl bear between 2 and 1
– Yoga break
– Cat/cow
– Lie down prone, lift left left, then right leg.
– Round 1
– Rifle-carry up to the top of the ramp.
– 10 blockees OYO.
– 20 4-ct LBCs
– 20 4-ct flutter kicks, holding coupon
– 20 4-ct decline shoulder taps
– Banana rollovers, 30 sec each position.
– Suitcase carry to bottom
– Uneven merkins: 4-ct
– Round 2:
– Rifle-carry up to the top of the short ramp.
– 10 bent-over rows
– 20 4-ct Freddie Mercuries
– 20 4-ct Box cutters
– 20 4-ct slow American Hammers with coupon
– Suitcase carry to bottom
– Back-to-back passes: 10 in each direction
– Moleskin
– Q told a story about how his daughter got her leg stuck while seated in her Tripp Trapp high chair and how he was able to free her by unclipping part of the chair. – The clip was small and required great finger strength.
– His M asked how he was able to do this and he responded: “carrying large cinderblocks around”.
– The point isn’t to brag; it’s to say that the workouts we do at F3 serve a purpose and give us strength in unexpected ways.

Tags: Tar Pit, T-bone, LeMond, Da Vinci, Panhandle

Date: 2026-10-12
AO: Tar Pit
Q: Panhandle ,
PAX: T-bone, Jolly, Big Mac, SAGA, Da Vinci, Spielberg, Panhandle FNGs: None
COUNT: 7
Conditions: warm and breezy

WOR: good mornings, SSHs, abe vigodas, stretch oyo

The Thang:

1. AMRAP for 15 minutes: 20 calf-raises, 20 goblet squats, 20 box-jumps/step-ups, and sprint up stairs
2. TABATA for 10 minutes (20 seconds work, 10 seconds rest): BBSs, leg lifts, box cutters, J-LOs
3. TABATA for 10 minutes (20 seconds work, 2 seconds rest): bicycles on side, clamshells, side leg raises

Moleskine: be intentional about keeping in touch with parents, kids, etc.

Tags: Tar Pit, T-bone, Jolly, Big Mac, SAGA, Da Vinci, Spielberg, Panhandle

Date: 2026-10-12
AO: North Beach
Q: LouGee ,
PAX: Lakers, DQ, LouGee, Beaker
FNGs: None
COUNT: 4
Conditions:
58 degrees, 90% humidity, 6 mph winds from the South, fair skies WOR:
20x SSH, 10x Arm Circles (f-b), Flying Nun (OYO to the curb and back) The Thang:
Repeat round until time (~6 minutes); 3 stations
Round 1: 10x Burpees, 15x Back rows, 20x Curls (Squat walk between stations) Round 2: 10x High Pull, 15x Chest Press, 20x Dips (Lunge walk between stations)
Round 3: 10x Thrusters, 15x Back Rows, 20x Merkins (Side lunge walk-alt each step between stations)
Round 4: Single Deadlift (5x each side), 15x Hammers (2-1), 20x Plank with pulls (Reverse Lunge walk between stations) Round 5: 10x Over the should throw, 15x Obliques (l-r), 20x WWIII
Bonus Round: Group wall sit, pass the sandbag to each pax until we got 50 passes

Moleskine:

Tags: North Beach, Lakers, DQ, LouGee, Beaker

Date: 2026-10-12
AO: Ground Zero
Q: Mr Roboto ,
PAX: Flower Boy, Endo, Audible, Mr Roboto
FNGs:
COUNT: 4
Conditions:
Very dark…it’s definitely fall now. 61° to start off a warmer day for October.

WOR:
Goofballs x10
Tappy Taps x10
Abe Vigodas x10
At this point, YHC realized that the two who would be running had also run to the AO, taking away the necessity of a formal WOR.

The Thang:
2×2 run/ruck north. Ruckers went through the marsh.

Moleskine:
It’s never too late to start a family tradition. We’re starting a pizza and game night Friday. Low pressure, easy to extend or cut short depending on how we all feel.

Tags: Ground Zero, Flower Boy, Endo, Audible, Mr Roboto

Date: 2026-10-10
AO: Mastodon
Q: Mr Roboto ,
PAX: Endo, Too Big To Fail (TBTF), Mr Roboto
FNGs:
COUNT: 3
Conditions:
Partly cloudy + 58°

WOR:
Copperhead Squats x10
Batwings x10 (the usual suspects)
Michael Phelps OYO
Stretch OYO

The Thang:
Grab your coupons and head to the first light post.
Everyone rotates through three roles:
– Rifle carry + exercise
– Bear crawl
– Exercise + Farmer carry
The exercises to do were 5 Merkins, 5 BBSUs, and 5 burpees. The rifle carrier immediately moves to the next light post and does the exercises. The bear crawler also immediately starts to bear crawl to the next light post and does Merkins or rests—there wasn’t much time for them to do anything. The farmer carrier first does all the exercises at the light post before moving to the next one. When the farmer carrier arrives, everyone stops and rotates roles.

Finished with 5 Minutes of Mary.

Moleskine:
When you fall out of the habit of F3 due to sickness or other circumstances, jump back in ASAP. Modify as necessary.

Tags: Mastodon, Endo, Too Big To Fail (TBTF), Mr Roboto

Date: 2026-10-10
AO: Flat Earth
Q: Banks ,
PAX: Panda Express, Gummi Bear, Oompa, Knuckleball, Shiplap, Banks, Big Mac, Chippy, Y2K, Rosetta, Bloomer, Tortuga, Jolly FNGs: None
COUNT: 13
Conditions:

WOR:yes

The Thang:ultimate

Moleskine: Mike Ditka – God wouldn’t have given you arms if you were meant to play soccer

Tags: Flat Earth, Panda Express, Gummi Bear, Oompa, Knuckleball, Shiplap, Banks, Big Mac, Chippy, Y2K, Rosetta, Bloomer, Tortuga, Jolly

Date: 2026-10-09
AO: Ground Zero
Q: Dumpster , Pacecar
PAX: Pool Boy, Dumpster, Da Vinci, SAGA, Beaker, Cottontail, Stock boy, Toto, Topham, Endo, Panhandle, LeMond, Pacecar, Cheap Shot, T-bone, The wet burrito, Crack, Tenderfoot, Comp FNGs: None
COUNT: 19
Conditions: Splendid Run/ Ruck Weather

WOR:
If you read the preblast, today October 9 is National Moldy cheese day, national sneaker day, International beer and pizza day, and Lief Erikson day.

Leif Erikson Day is an annual observance celebrated on October 9 in the United States and parts of Canada to honor the Norse explorer Leif Erikson and celebrate Nordic-American heritage.

Leif Erikson, and the Norse led a voyage to North America to or what is now modern-day Newfoundland, Canada) around 1000 AD—roughly 500 years before Christopher Columbus.

Warmorama – Follow the leader to “Leif Erikson” by SKALD OF VALHALLA

Running Arm Circles
Imperial Skippers
SSHs
Good mornings
10 Merkins
Runners Stretch right
Runners Stretch left
OYO stretching

The Thang:

Most pax ran and a few rucked —> East & back

Moleskine:

Keep your expectations low… and you’ll be less disappointed about things in life. Expect things to go wrong… and when they don’t… consider it a bonus!

Tags: Ground Zero, Pool Boy, Dumpster, Da Vinci, SAGA, Beaker, Cottontail, Stock boy, Toto, Topham, Endo, Panhandle, LeMond, Pacecar, Cheap Shot, T-bone, The wet burrito, Crack, Tenderfoot, Comp