Date: 2026-06-08
AO: Ground Zero
Q: Audible ,
PAX: Samsonite, Audible, Mr Roboto, Flower Boy, Tortuga, Cheese FNGs: None
COUNT: 6
Conditions:
WOR:
We started a two different locations and rucked toward(s) each other.
The Thang:
Some ran, others rucked.
Moleskine:
Sometimes the strongest thing to do is not win an argument, it’s to refuse to have one.
Tags: Ground Zero, Samsonite, Audible, Mr Roboto, Flower Boy, Tortuga, Cheese
Date: 2026-06-08
AO: Tar Pit
Q: Da Vinci ,
PAX: Da Vinci, Jolly, SAGA, Panhandle, T-bone
FNGs: None
COUNT: 5
Die of Death to Scythian!
TICKET TO ROLL: 60 curls, 50 merkens, 40 shoulder press, 30 BBSU, 20 skull crushers, 10 thrusters. 1. Curls and BBSU
2. Skull crushers and Box cutters
3. Derkens and flutters
4. Shoulder press and Outlaws
5. One arm rows and American hammers
6. Goblet squats and Oblique V ups
7. Derkens and Leg lifts
8. Hodors and Freddie Mercuries 9. BLOCKESS FOR THE WHOLE SONG 10. WILD CARD (pick two) 11. Curls and BBSU 12. Skull crushers and Box cutters
13. Derkens and flutters
14. Shoulder press and Outlaws
15. One arm rows and American hammers
16. Goblet squats and Oblique V ups
17. Derkens and Leg lifts
18. Hodors and Freddie Mercuries 19. BLOCKESS FOR THE WHOLE SONG 20. WILD CARD (pick two)
Moleskin: Columba (celebrated tomorrow on June 9) is one of the big three, the three patron saints of Ireland (along with Patrick and Brigid). After a dispute over a manuscript he declared war against a pagan king for breaking asylum, and thousands died. He was arguably in the right, but he took the blame anyway and exiled himself from his home, aiming to win as many back to salvation as he lost to the war. It was midlife, he was 42. It was said the segulls screamed in grief at his departure. But this is how Iona was founded and the Scoti, the wildmen, were converted. He became known as the dove of the church, Columcille. He was a poet, and when the bards were banished from Ireland, he did go back to Ireland once, with Scottish soil strapped to his feet so as not to break his vow, to ensure that the bards remained.
“By the time I visited Iona I was convinced that we who serve an entirely indoor God have lost a great part of our faith. We must break through the cold, hard walls of our institutionalized worship and reach for the soft, warm, reality of God this is found out of doors. Our indoor God is too small. We need to view him thorugh the universe he created.” -Calvin Miller, The Path of Celtic Prayer
Tags: Tar Pit, Da Vinci, Jolly, SAGA, Panhandle, T-bone
Date: 2026-06-06
AO: Mastodon
Q: Stock boy ,
PAX: Stock boy, Jailbreak, The wet burrito, Too Big To Fail (TBTF), Dumpster, Bloomer, Mr Roboto FNGs: None
COUNT: 7
Conditions:
Hot, humid, and buggy
WOR:
We met at the parking garage and quickly realized that was a mistake, so we rifle carried to the park Northwest of Mariano’s.
Then we did 1010 reps (binary) (10 decimal) of:
Side straddle hops
Copperhead squats
Copperhead merkins
The Thang:
We did 1100100 reps (binary) (100 decimal) of various exercises, doing as many in a row as possible until failure, after which we ran to the backstop of the nearby baseball field, then continued reps. After all 1100100 reps were complete, we did the run again.
1. Goblet squats
2. Curls
3. Derkins
4. Flutters (2 is 1)
5. Calf raises
6. One arm rows (100 per arm)
7. Chest presses
We didn’t have time for 100 thrusters, so we did 1010 in cadence. Then we finished with Mary.
Moleskine:
Realize that many difficult times you face are not as bad as ones in the past, and even the ones that are harder are not as hard as trials others are going through. Use that to help yourself appreciate when times are good.
Tags: Mastodon, Stock boy, Jailbreak, The wet burrito, Too Big To Fail (TBTF), Dumpster, Bloomer, Mr Roboto
Date: 2026-06-06
AO: Tar Pit
Q: Panhandle ,
PAX: LeMond, Panhandle, Beaker, Da Vinci
FNGs: None
COUNT: 4
Conditions:
WOR: SSHs, good mornings, abe vigodas, bat-wings
The Thang: DORA & spittoon
PAX paired up and completed the following reps of exercises while running around the traffic circle in front of the school. (Track is closed until 6/12). Then, once the pair finished, they ran down to the street and up the stairs together, then everyone did a spittoon-style set with new exercises.
100 Thrusters (spittoon of 200 curls)
200 BBSs (spittoon of 200 squats)
250 merkins (spittoon of 200 leg lifts)
250 overhead press (spittoon of 200 dips)
250 lunges (1-1) (spittoon of 200 rows)
Moleskine: patience is the most difficult of the virtues for me because I just want to get things done – have patience!
Tags: Tar Pit, LeMond, Panhandle, Beaker, Da Vinci
Date: 2026-06-04
AO: Dark Room
Q: Flower Boy ,
PAX: Body Double, Lakers, Brainfog, Beaker, Crack, Flower Boy, Noodles, Percolator FNGs: 1 Percolator
COUNT: 8
Conditions:
A beautiful June morning. Perfect weather for a hard beatdown.
WOR:
Side straddle hops
Seal claps
Overhead claps
Moroccan Night Clubs
Picking daisies
The Thang:
Elevens: Blockies and Goblet Squats
Howling monkeys (In honor of Manhole, who couldn’t join us today!) Scout run around the short loop
Failure to launch
Focus on the negatives: Overhead Press, Goblet Squats, Curls M.A.R.Y.
Moleskine:
It is all to easy for men to remain isolated—but we need vulnerable, intimate friendships with other men. We need friends other than our spouse who we can share our struggles with. Consider reaching out to another man in your life who needs friendship and support.
A warm welcome to our new FNG, Percolator!
Tags: Dark Room, Body Double, Lakers, Brainfog, Beaker, Crack, Flower Boy, Noodles, Percolator
Date: 2026-06-05
AO: Flat Earth
Q: Wagyu ,
PAX: Dumpster, Swish, BigBlue, White Noise, Panda Express, Candyland, DQ, Pine tar, Bloomer, Gummi Bear, Wagyu, Mr. Bean, Cheese, Hightop, squeaks, Chopsticks FNGs: None
COUNT: 16
Conditions: beautiful with an occasional wind blast
WOR: SSH x15 & stretch out down & back
The Thang:
– 8v8 ultimate
– 5-4
– 5-3
– 1-0
Moleskine:
– the parable of the 3 stone masons
– When asked what they are building each person responded:
– person #1: im stacking bricks
– person #2: I’m building a big wall
– person #3: I’m building a cathedral!
– The meaning is to ensure we have perspective about what we are doing/understand the why behind what we do
Tags: Flat Earth, Dumpster, Swish, BigBlue, White Noise, Panda Express, Candyland, DQ, Pine tar, Bloomer, Gummi Bear, Wagyu, Mr. Bean, Cheese, Hightop, squeaks, Chopsticks
Date: 2026-06-05
AO: Flat Earth
Q: Wagyu ,
PAX: Dumpster, Swish, BigBlue, White Noise, Panda Express, Candyland, DQ, Pine tar, Bloomer, Gummi Bear, Wagyu, Mr. Bean, Cheese, Hightop, squeaks, Chopsticks FNGs: None
COUNT: 16
Conditions: beautiful with an occasional wind blast
WOR: SSH x15 & stretch out down & back
The Thang:
– 8v8 ultimate
– 5-4
– 5-3
– 1-0
Moleskine:
– the parable of the 3 stone masons
– When asked what they are building each person responded:
– person #1: im stacking bricks
– person #2: I’m building a big wall
– person #3: I’m building a cathedral!
– The meaning is to ensure we have perspective about what we are doing/understand the why behind what we do
Tags: Flat Earth, Dumpster, Swish, BigBlue, White Noise, Panda Express, Candyland, DQ, Pine tar, Bloomer, Gummi Bear, Wagyu, Mr. Bean, Cheese, Hightop, squeaks, Chopsticks
Date: 2026-06-05
AO: Ground Zero
Q: Brainfog ,
PAX: Cheap Shot, Panhandle, Brainfog, Stock boy, T-bone, Mr Roboto, Crack, Dr. Phil, Toto, Noodles, LeMond, John VanderVennet now ‘Flip-Flop’ 🎉 FNGs: 1 John VanderVennet now ‘Flip-Flop’ 🎉
COUNT: 12
Conditions: 70 and sunny 😎
WOR: SSH, Abe Vigoda, free stretch
The Thang: runners north, ruckers west
Moleskine: Keep showing up for the ones you care about
Tags: Ground Zero, Cheap Shot, Panhandle, Brainfog, Stock boy, T-bone, Mr Roboto, Crack, Dr. Phil, Toto, Noodles, LeMond, John VanderVennet now ‘Flip-Flop’ 🎉
Date: 2026-06-03
AO: Ground Zero
Q: Audible ,
PAX: Mr. Bean, Samsonite, Cheap Shot, Stock boy, Audible
FNGs: None
COUNT: 5
Conditions:
Clear and calm.
WOR:
Stretch OYO
The Thang:
Ruck east, then ruck west
Moleskine:
Be a person of integrity.
Tags: Ground Zero, Mr. Bean, Samsonite, Cheap Shot, Stock boy, Audible
Date: 2026-06-03
AO: Tar Pit
Q: Flower Boy ,
PAX: DQ, Da Vinci, SAGA, Sparrow, Falsetto, Panhandle, Flower Boy, Too Big To Fail (TBTF) FNGs: None
COUNT: 8
Conditions:
A beautiful sunrise, with herons and a bald eagle overhead.
WOR:
Side straddle hops
Seal claps
Overhead claps
Moroccan Night Clubs
Goofballs
Picking Daisies
The Thang:
To commemorate Flower Boy’s first trip around the sun, we traveled around the lake. Each two benches represented one month. After every six benches, we ran a lap around the lake to mark the four seasons.
Odd benches: 30 coupon swings
Even benches: One-arm rows, starting with 5 reps each arm, and increasing reps by 5 every new bench.
By repeating this all around the lake, we were scheduled to do 365 coupon swings, in honor of one year at F3! But we ran out of time around the six month mark.
Moleskine:
F3 helps us get stronger one small beatdown at a time—the consistent habits of showing up each week compound over time. Apply this principle to other areas of your life where you need to grow—set small consistent practices in motion and watch the results grow over time!
Tags: Tar Pit, DQ, Da Vinci, SAGA, Sparrow, Falsetto, Panhandle, Flower Boy, Too Big To Fail (TBTF)
F3 Wheaton 