Category: Uncategorized

Date: 2025-08-07
AO: ao_dark_room
Q: LouGee
PAX: Manhole, Lakers, Framed, DQ, LouGee
FNGs: None
COUNT: 5
WOR:
Motivators (starting at 7), 11x Abe Vogadas, 10x Merkins, 10x Alt. Side Squats, Flying Nun (to Framed’s truck and back – OYO) The Thang:
1. Mary: “Oregon” – 4 exercises: Baby Crunch left leg then right leg, plank rockers, pickle pokers (reps: 3x,6x,9x,12x,15x,12x,9x,6x,3x)
2. 5 reps each w/coupon: Blockees, Bent Over Rows, BBSU, Step-ups (repeat exerciese for 5 min)
3. 10 reps each w/coupon: Goblet Squats, Bent Over Rows, Chest Press, Plank Jacks (repeat exerciese for 5 min)
4. 15 reps each w/coupon: Curls, Skull Crushers, Shoulder Press, Single Arm Row (repeat exerciese for 5 min) 5. 20 reps each/no coupon: Squats, Good Mornings, Derkins, Mt. Climbers 6. 10x Copperhead Squats (slow)

Moleskine:
Be Available! Find a way to be in the gap and assist at home, workplace, F3, social settings (formal and informal). These can be small gestures and many times un-noticed. COT:
60 seconds of silence.
2nd-f events:
LouGee house – Friday, August 8th (6pm-9pm)
Manniversary/Birthdays – Friday, August 15th

Tags: ao_dark_room, Manhole, Lakers, Framed, DQ, LouGee

Date: 2025-08-07
AO: ao_tar_pit
Q: Panhandle
PAX: T-bone, SAGA, Crack, LouGee, Da Vinci, The wet burrito, Jayhawk, Stock boy, Oompa, Falsetto, Samsonite FNGs: None
COUNT: 12
WOR: SSHs, abe vigodas, arm circles, copperhead squats, copperhead merkins

The Thang:

It’s like a DORA, except the reps are shared across the group. Here’s how it works. I set up 12 stations in a triangle, each with a different exercise and total rep count. Each point of the triangle counted as a rest station. PAX each started at a station and we had a timer for 50 seconds of exercise and 10 seconds of rest/transition to the next station. We continued to rotate around the triangle. When an exercise’s rep count was completed, you flip the marker over and PAX begin to double-up on remaining exercises. We finished all the reps with the whole group working on the blockees at the end.

Exercises/reps:

– Coupon swings – 750
– Curls – 1,000
– Blockees – 500
– LBCs – 1,500
– Jump squats – 1,000
– BBSs – 750
– Lunges – 750
– Rows – 1,000
– Overhead Press – 1,000
– Block squats – 500
– Thrusters – 500
– Merkins – 500

Moleskine: invest in the people around you

COT: thanks for Crack’s 2.0’s job

Tags: ao_tar_pit, T-bone, SAGA, Crack, LouGee, Da Vinci, The wet burrito, Jayhawk, Stock boy, Oompa, Falsetto, Samsonite

Date: 2025-08-05
AO: ao_dark_room
Q: Manhole
PAX: Crack, Lakers, Toto, Manhole
FNGs: None
COUNT: 4
WOR: Stretch it out

The Thang: exercises at looties, timer is a PAX farmer carry around the island. Start 11s on hacksaw, blockies at the bottom, burpees at the top

Moleskine: yup

COT: Crack 2.0 job hunting, Manhole M and health

Tags: ao_dark_room, Crack, Lakers, Toto, Manhole

Date: 2025-08-05
AO: ao_mastodon
Q: LouGee
PAX: Penny, Homie, SAGA, Da Vinci, Stock boy, Jailbreak, LouGee, Dumpster FNGs: None
COUNT: 8
WOR:
Motivators (starting at 7), 10x Seal Clap, 10x Tin Man, 10x Merlin’s, 10x Alt. Side Squat The Thang:
All exercises with Ruck vest.
Picked various light posts, trees, and bridges for stations. 1. 4x 5 pull-up, 10x Merkins, 15x Squats at Cooties
2. Curb Appeal- 4x 10x Merkins (left, right, both arms, and feet on curb) 3. Walk like an Egyptian to bridge
4. Hillbillies (60 seconds)
5. Lunge Worm
6. Zombie walks to bridge
7. 10x Dips, WWI, Calf raises (repeat until time)

Moleskine:
Leadership can be learned.
Reflected on the F3 tenants:
Get Right. Live Right. Lead Right. Leave Right.
COT:
60 seconds of silence.
2nd-f event on Friday, August 8th LouGee house

Tags: ao_mastodon, Penny, Homie, SAGA, Da Vinci, Stock boy, Jailbreak, LouGee, Dumpster

Date: 2025-08-05
AO: ao_flat_earth
Q: Panda Express
PAX: Panda Express, Jolly, Shiplap, Krampus, Candyland, Jack, Lib, Big Mac, DQ, Wagyu, Tortuga FNGs: None
COUNT: 11
WOR:
ssh, there and back
The Thang:
frisbee
Moleskine:
have fun
COT:
back to school, Oompa’s leg

Tags: ao_flat_earth, Panda Express, Jolly, Shiplap, Krampus, Candyland, Jack, Lib, Big Mac, DQ, Wagyu, Tortuga

Date: 2025-08-02
AO: ao_flat_earth
Q: Bloomer
PAX: Oompa, Bloomer, Jolly, White Noise, BigBlue, Maniac, Big Mac, Tortuga, Wagyu, Panda Express, Jack, Gumpf, Gillicon, Bowstaff, Coach T, Scoopy, swish, Kerplunk, , Green Machine, The Bard, Banjalalee FNGs: 3 Green Machine, The Bard, Banjalalee
COUNT: 21
WOR: side straddle hops and getting across the field

The Thang: Ultimate

Moleskine: Don’t suffer in silence. Reach out and share with a friend.

COT:

Tags: ao_flat_earth, Oompa, Bloomer, Jolly, White Noise, BigBlue, Maniac, Big Mac, Tortuga, Wagyu, Panda Express, Jack, Gumpf, Gillicon, Bowstaff, Coach T, Scoopy, swish, Kerplunk, , Green Machine, The Bard, Banjalalee

Date: 2025-08-04
AO: ao_ground_zero
Q: Dumpster
PAX: Stock boy, Mr Roboto, Manhole, Sparrow, Dumpster
FNGs: None
COUNT: 5
WOR:
Michael Phelps
Imperial Walkers
Butterfly Stretch
Runners Stretch

The Thang:
Went North on the path,
3 guys ran, 2 guys rucked.

Moleskine: : “The best way to find yourself, is to lose yourself in the service of others.” – Mahatma Gandhi

COT: Pax shared one thing they are thankful for from recent weeks, silent prayer/ meditation, Amen.

Tags: ao_ground_zero, Stock boy, Mr Roboto, Manhole, Sparrow, Dumpster

Date: 2025-08-04
AO: ao_tar_pit
Q: Tortuga
PAX: T-bone, Jolly, Panhandle, Brian with an I
FNGs: 1 Brian with an I
COUNT: 4
WOR: good mornings, batwings, copperhead merkins

The Thang: EMOM 20 ssh and 5 burpees. This was too easy so we bumped it up to 25 and 6. Still too easy. Ended on 25 ssh and 6 blockees. This was about right. As each PAX dropped off we added a blockee. Failed PAX reversed the order. Final two rounds were 25 ssh and 9 blockees.
Next EMOM: run the ramp and 5 merkins, adding a merkin each minute. Upon failure, just run 1/3 of the way down and continue adding merkins. Ended on 20 merkins after adding a Bernie up the hill at about the round of 12 merkins.
Moleskine: As Bo-Peep demonstrated recently, you can do so much more than you think. He ran his first ultra marathon and ended up with 155 MILES!!! Dang.

COT: prayed for 2.0s leading a youth group house boat trip this week and for Bo-Peep’s recovery.

Tags: ao_tar_pit, T-bone, Jolly, Panhandle, Brian with an I

Date: 2025-08-02
AO: ao_tar_pit
Q: Panhandle
PAX: Da Vinci, Homie
FNGs: None
COUNT: 3
WOR: good mornings, SSHs, abe vigodas, arm stretches

The Thang:

Thang 1: five alive with curls, goblet squats, WWIII sit-ups, overhead press, and blockees

Thang 2: daisy-chain DORA with merkins, BBSs, and squats

Moleskine: live with integrity

COT: Homie’s job change, conflicts around the world

Tags: ao_tar_pit, Da Vinci, Homie

Date: 2025-08-02
AO: ao_mastodon
Q: Jayhawk
PAX: Sparrow, Jayhawk, LouGee, TBTF, The wet burrito, Stock boy, Archive, Bloomer, Cheap Shot, Short Circuit FNGs: None
COUNT: 10
WOR: Lord’s Prayer (LP), followed by holding plank, F3 Mission and 5 Core principles, hold plank for a minute, leadership concept (LC): Waiting – What do you do while you wait? SSH, and Burpees. Mosied to Hoffe with sandbags.

The Thang: Shake-n-Bake around the lake with leader running with a sandbag. LC: Consider the man upfront who is carrying a lot of weight. How will you respond during your opportunity to shake? At each bridge we bear-crawled or crawl-beared.

At Hoffe, DB up, Monkey Humpers at the top – oh boy what a glorious sight!, mosied down, two team split. One team bear crawled up Hoffe and crawl-beared down, whilst the other OHH 20 seconds, 10 dead lifts, and 4 sandbag overhead tosses, repeat-o 3x.

Mosied to turf, ring of fire: 20 dips, 10 slow and low incline merkins, 10 dips, 5 slow and low meekins, 10 swirkins, hands of time 3 rounds, Superman’s, JLowes, lbc’s, WWI’s, hands of time 2 rounds.

Moleskine: Waiting is difficult. We are all waiting for something. Good leaders wait well. Consider what you are waiting for and how you are waiting for it.

Psalm 130:5-6
“I wait for the Lord, my soul waits, and in his word I hope; my soul waits for the Lord more than watchmen for the morning, more than watchmen for the morning.” (ESV)

Psalm 33:20-22
“Our soul waits for the Lord; he is our help and our shield. For our heart is glad in him, because we trust in his holy name. Let your steadfast love, O Lord, be upon us, even as we hope in you.”(ESV)

Faith, regardless of Christian faith or not, requires waiting. The Psalmist David often writes, “How long oh, LORD?” Father help me to wait like David and the saints before me who remained steadfast in Your Word, faithful in their hope of your promises regardless of circumstance, and abiding obediently in Your unfailing love.

COT: prayers for Stock Boy’s boys for jobs, Archive’s M is expecting this Wednesday, and TBTF’s brother is need of a job.

Pledge, prayer, and burritos.

Brothers, to lead you this morning was an honor. I look forward to continuing to grow alongside the F3 Wheaton community. I am grateful to be here.

Jayhawk out!

Tags: ao_mastodon, Sparrow, Jayhawk, LouGee, TBTF, The wet burrito, Stock boy, Archive, Bloomer, Cheap Shot, Short Circuit