Category: Uncategorized

Date: 2026-05-06
AO: Tar Pit
Q: Panhandle , Tortuga
PAX: Bloomer, Tortuga, Panhandle, DQ, Jolly, Big Mac
FNGs:
COUNT: 6
WOR: ssh, travelling goofballs, copperhead merkins, copperhead squats, batwings

The Thang: carried gear over to the discus pitch.
Mosey to the first line: one Bonnie Blairs (2=1). Back to the start. Touch the line with a hand. Mosey to the second line: two Bonnie Blairs. Followed by 3, 4, and 5.
After finishing the set, either do three blockees or one sand ball over the shoulder.
Next round count by twos, same format, no cheat merkins. After the set do six blockees or 2 over the shoulder. There’s with windshield wipers. Fours with groiners.

Second round the top three finishers add a line. They go to 6. Same format with block sit squats, Mike Tyson, box cutter, block jump over.

Back to the flag.

Mary: 100 flutter kicks, varying cadence

Moleskine: admit when you are wrong. Ask for forgiveness.

COT: see the comments

Tags: Tar Pit, Bloomer, Tortuga, Panhandle, DQ, Jolly, Big Mac

Date: 2026-05-07
AO: Dark Room
Q: Dumpster ,
PAX: Dumpster, Toto, Body Double, Tortuga, Flower Boy, Manhole, Brainfog, LeMond, Beaker, Lakers, Crack, Framed FNGs: None
COUNT: 12
WOR:
It’s a beautiful day for a ball game
Grab a ball
Throw a ball
SSH
Trunk Twisters

The Thang:

RBI Baseball theme
Right leg stretch
Left leg stretch
Butterfly stretch

Star Spangled Banner
Calf Stretch – Right & Left
Calf raises
Mosey to grass area (First Base)

The National Game
Roll ball (at least past tree)
Bear crawl to get it
Crab walk back with ball on crotch
Repeat

Mosey to PoopHouse

First Base – Abbott & Costello
Wall Sit pass 2 soft balls
Sit-ups w feet on wall, pass 2 soft balls
Flutter kicks, pass 2 soft balls

Mosey to field

Angels in the Outfield
(split in 4 groups)
1st station – Hit Soft Ball & retrieve ball
2nd station at Right – 15 Burpees
3rd station at Top Left- 30 Crunches
4th station at bottom left- 60 SSH

Mosey to Baseball Diamond

Organ Baseball Music
Split into to groups to start – Cubs & Sox

Hit wiffleball with bat, run bases, go to outfield and do 10 burpees, get ball and go hit again If waiting in line do squats.

Go to playground area

Take me out to the Ball game
( 7th inning stretch )
Step Ups on stone wall

Move to Shop / Gazebo

Casey At The Bat
Several exercises:
Crunchy Frogs
Jane Fonda – Right leg up
Jane Fonda – Left leg up
Hold plank
Dips
Raggedy Andys
Box cutters

Mosey Back to Start

Moleskine:

Baseball Quotes

“Never let the fear of striking out keep you from playing the game.” – Babe Ruth

“Confidence is how you go about your business. Cocky is when you have to explain it to somebody.” – Ken Griffey Jr.

“A life is not important except in the impact it has on other lives” – Jackie Robinson

COT: Open prayer and Amen

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

Date: 2026-05-06
AO: Ground Zero
Q: Mr Roboto ,
PAX: Mr. Bean, Mr Roboto, Stock boy, Audible, Manhole, Cheap Shot FNGs:
COUNT: 6
WOR:
I don’t know because I wasn’t there. I have to assume SSHs and Abe Vigodas and/or Tappy Taps were involved.

The Thang:
The PAX that showed up on time rucked east toward my house. I woke up in a panic at 5:37am.

The PAX continued to ruck toward my house. I frantically put my shoes on and rushed out to the car.

The PAX made their way across Main Street. I made my way across Main Street going the other way.

The PAX turned south on Washington and neared my house. I arrived at ao_ground_zero and chose to call an Audible—literally—to find out what direction everyone went.

The PAX answered my call to say they were going to take a picture in front of my house. I informed them I was not there and would meet them at the end.

We all continued our rucks and met up at the flag at 6:15 because, you know “Something, something…end on time.”

Moleskine:
If you have kids, make memories with them.

Tags: Ground Zero, Mr. Bean, Mr Roboto, Stock boy, Audible, Manhole, Cheap Shot

Date: 2026-05-04
AO: Ground Zero
Q: LouGee , LouGee
PAX: Endo, Mr Roboto, Dr. Phil, LouGee, Flower Boy, Manhole, Cheese, Crack, Samsonite FNGs: None
COUNT: 9
WOR:
26x SSH, 13x Arm Circles (f/b), OYO-leg stretch
The Thang:
Run and Ruck
Moleskine:
Be intentional!

Tags: Ground Zero, Endo, Mr Roboto, Dr. Phil, LouGee, Flower Boy, Manhole, Cheese, Crack, Samsonite

Date: 2026-04-25
AO: Tar Pit
Q: Homie ,
PAX: SAGA, Archive, Da Vinci, T-bone, LeMond, Beaker, Big Mac, Panhandle, Homie, Portage FNGs: None
COUNT: 10
WOR: SSH, arm things

The Thang: Dora style, south side of school stairs lap while partner works on: Curls
BBSU
OH press
One arm coupe rows
Box (sit) squats
Merkins and a few bonus blockies
Mary

Tags: Tar Pit, SAGA, Archive, Da Vinci, T-bone, LeMond, Beaker, Big Mac, Panhandle, Homie, Portage

Date: 2026-05-05
AO: Dark Room
Q: Flower Boy ,
PAX: Framed, Lakers, Manhole, Body Double, Flower Boy, Toto, Brainfog FNGs: None
COUNT: 7
WOR:
Side straddle hops
Arm circles
Seal claps
Overhead claps
Picking daisies

The Thang:
Elevens: Blockies and Goblet Squats
Howling monkeys (Manhole’s favorite part of the beatdown)
Scout run around the short loop
Failure to launch
Focus on the negatives: Curls, Goblet Squats, Overhead Press M.A.R.Y.

Moleskine:
Progress, not perfection. Focus on small baby steps consistently over time to achieve improvement. This is true not only for our fitness at F3 but also in other areas of our lives as well.

Tags: Dark Room, Framed, Lakers, Manhole, Body Double, Flower Boy, Toto, Brainfog

Date: 2026-05-01
AO: Ground Zero
Q: Ankles ,
PAX: Mr Roboto, Panhandle, Ankles, Da Vinci, Crack, Endo, LeMond, Big Mac, Manhole, Beaker, Brainfog FNGs: None
COUNT: 11
WOR:

The Thang:

Moleskine:

Tags: Ground Zero, Mr Roboto, Panhandle, Ankles, Da Vinci, Crack, Endo, LeMond, Big Mac, Manhole, Beaker, Brainfog

Date: 2026-05-05
AO: Flat Earth
Q: White Noise ,
PAX: Krampus, Lib, Cheese, Bloomer, Bucky, Homie, Panda Express, Swish, Hypotenuse, Wagyu, White Noise, Gummi Bear, Tortuga, Candyland, Spokes FNGs: None
COUNT: 15
WOR: SSH, Runner’s Warm Up, D&B

The Thang: 7v7 Frisbee

Moleskine: Incompatibilities, naming them and thinking about them.

Tags: Flat Earth, Krampus, Lib, Cheese, Bloomer, Bucky, Homie, Panda Express, Swish, Hypotenuse, Wagyu, White Noise, Gummi Bear, Tortuga, Candyland, Spokes

Date: 2026-04-30
AO: Dark Room
Q: Toto ,
PAX: Tortuga, Flower Boy, Manhole, LeMond, Lakers, Beaker, Toto, Jolly, Banks, Crack, Brainfog, Framed FNGs: None
COUNT: 12
WOR: 20 side-straddle hops, 20 imperial walkers, 20 mountain climbers, 20 BBSUs

The Thang:
1. Scout run to Gazebo, derkins spittoon to 300, dips spittoon to 600, 30 pickel pointers.
2. Scout run (long way) to fork in trail, squats spittoon to 400, LBCs spittoon to 400, plank while each PAX counts down from 10. 3. Mosey to Hacksaw, halfway up the hill do 20 incline BBSUs (in cadence).
4. On top of the ridge: Burpee spittoon to 400 – but after each 10, crab walk or roll to the bottom, 10 leg lifts, then bear crawl back to the top. 5. Scout run to Looties, 10 BBSUs, Merry.

Moleskine: Two observations from re-reading the last 5 years of my prayer journals. 1. Long gaps in my entries are inevitably followed by something very negative. Regular connection with God keeps me mentally and emotionally healthy, and helps me act in ways of which I can be proud. 2. It’s easier to admit when I seriously messed up, but harder to admit that I’m struggling when I appear fine. Being honest with someone else, when my mind is in not in a good place, can prevent help prevent doing things I regret.

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

Date: 2026-04-30
AO: Mastodon
Q: Da Vinci ,
PAX: Da Vinci, Homie, Jailbreak, Samsonite, Chuck, Mr Roboto, Ankles, Dumpster, Big Mac, Stock boy, Cheese FNGs: None
COUNT: 11
Warmorama to Led Zepplin (and throughout workout). They filled the hole left by the Beatles, they marked the transition from the 60s the the 70s, the anticipation of hard rock and metal.

DIE OF DEATH COUPON.
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)

DIE OF DEATH NO COUPON. On the move around AO
Ticket to roll (if needed): 60 sidestraddle hopes, 50 plank jacks, 40 LBCs, 30 American Hammers (2 is 1), 20 BBSU, 10 Burpees

1. Hand release merkin and BBSU
2. Merkens and Box cutters
3. Diamond Merkins and flutters
4. Jump squats and Outlaws
5. Wide merkens and American hammers
6. Side Straddle Hops and Oblique V ups
7. Derkens (on something) and Leg Lifts
8. Squats (90 degrees or more) and LBCs
9. HURPEES FOR THE WHOLE SONG
10. WILD CARD (pick two)
11. Hand release merkin and BBSU
12. Merkens and Box cutters
13. Diamond Merkins and flutters
14. Jump squats and Outlaws
15. Wide merkens and American hammers
16. Side Straddle Hops and Oblique V ups
17. Derkens (on something) and Leg Lifts
18. Squats (90 degrees or more) and LBCs
19. HURPEES FOR THE WHOLE SONG
20. WILD CARD (pick two)

DIE OF DEATH at the SHOP (Stock boy House of Pain)
(above numbers all # performed on bench). But with these REPLACEMENTS: 4. 6. 8. 10. Picnic Press & Box Jumps 14. 16. 18. 19. 20. Squat Picnic Press & Picnic calf raises

Moleskin: We have finished Newman’s definition of the gentleman. Full definition here: https://theimaginativeconservative.org/2011/06/definition-gentleman-idea-university-john-henry-newman.html

COT: Prayers and silence.

Tags: Mastodon, Da Vinci, Homie, Jailbreak, Samsonite, Chuck, Mr Roboto, Ankles, Dumpster, Big Mac, Stock boy, Cheese