Trader Joe

May 09 2026

BACKBLAST: Saturday, 5/09/26 Ultimate Frisbee @ Col. Wheeler

23 PAX came and did things on or around the track. Kotters to Barricade and Red Rabbit. Great to have Scarecrow in attendance as well. The competition was solid and we got to use the whole width of the field. It’s fun when we get enough guys to play. We had for sure 2 pax at 0600 rucking. Looked like a soldi 5-7 pax were rucking around 0700.

May 05 2026

BACKBLAST 5/4/26 MAY THE FOURTH BE WITH YOU @ PATMOS

The Mission of F3: is to plant, grow and serve small workout groups for men to invigorate male community leadership.

Core Principles:
*Are free of charge
*Are open to all men
*Are held outdoors, rain or shine, heat or cold
*Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
*End with a Circle of Trust

Credo:
Leave no man behind, but leave no man where you find him.

Pax: PacRat, Trader Joe, Optimus(Q)

Warm up:
Bean pickers x 10 ic
Toy Soldier x 10 ic
Michael Phelps x 10 ic
Skull claps x 10 ic
Seal claps x 10 ic
Perfect squat x 10 ic
Perfect merkins x 10 ic

The Thang:
Part I: Coupons
Coupon Complex x 10 ic
One arm row x 10 ic both
Coupon swings x 10 oyo
Repeat

Part II: The Hill
Bernie Sanders up the hill
Imperial Stormtroopers x 10 ic
Mosey down
Sprint uphill.
Imperial Stormtroopers x 10 ic
Repeat

Part III: The Amp
Incline Merkins 10–> 1 ic
Dips 10–> 1 ic
aka Pinkie Pies

Part IV: The Tables
American Hammer x 10 ic
Step up 8ct. ic
WW1 x 10 oyo
Repaat

Mary:
5 minutes of amp laps
Imperial Stormtroopers x 10 ic

Moleskin:
Great working out with PacRat & Trader Joe. The team executed perfectly so we had extra time at the end to do the laps. As a bonus we were able to watch Star Wars on the TV at Biggby!
Keep putting in the hard work men. It will pay off 10x down the road!

–Optimus

May 05 2026

05/05/26 Murph 5 of 12 at Troy

8 Pax – Dr. Scholl’s / Muck / OCB / Optimus / Roadshow / PacRat / Trader Joe / NutHouse

Mile run #1

100 Pull ups

200 Merkins

300 Squats

Mile run #2

Moleskin – Do the hard thing – even if it is not as hard as what other people are capable of, you’ll be better for it. I can’t run super fast – but every Murph it gets better – never going to beat anybody but myself, and that is enough competition for anyone. I have Murph-ed in other settings – F3 is the best, these men are having fun in the suck of it and helping everyone get better while they get better. Good Murph at an alternate venue while the park gets worked on. Until next time – thanks for letting me lead from the back of the pack – SYITG – NutHouse — ‘Hockey Puck’

May 02 2026

BACKBLAST: Saturday, 5/02/26 PAX vs Tyson @ The Sauer Patch

QIC: HHH

PAX: Lights Out, Boo Boo, 2005, Dr. Freud, Mufasa, Trader Joe, Peyton, and HHH.

34°F and frost on the ground on May2! Had to scrap off my windows, but nice to have no wind. We got warmed up fast and the swans stayed close most of the workout. They were probably looking for the guy that choked one of them. For those that are wondering, here is what we did:

Warm Up
Good Mornings while reciting the mission, principles, and creed
Hops (1 min)
Alt punches (10 IC)
8 Ct. WMHs (5 IC)
Bean Pickers (10 IC)
Toy Soldiers (10 IC)
ACC (15 IC)
IST (10 IC)
Hillbilly (10 IC)
BDE Burpees (5 OYO)
Volleyball Lap

The Thang
8 Ct. Step Ups (10 IC)
Decline Mike Tysons (10 OYO)
Standing 10 count

8 Ct. Step Ups (10 IC)
Mike Tysons (10 OYO)
Standing 10 count

8 Ct. Step Ups (10 IC)
Incline Mike Tysons (10 OYO)
Standing 10 count

REPEATO
REPEATO

Mosey uo the sidewalk and back down the street
Partner Up and Mosey to VB Courts w/ coupons and sandbags

PI: OH Coupon(s) Carry down and back the width of the sandbox
P2: AMRAP BDE Burpee

PI: Front Rack Coupon(s) Carry D&B
P2: AMRAP BDE Burpee

PI: Farmer Carry D&B
P2: AMRAP BDE Burpee

Round 2
Same carries, but AMRAP SB exercises
(Rows, DLs, Cleans)

Round 3
Same carries, but AMRAP Plank Exercises (PAX choose what they want to do from the following)
(Mt Climbers/J-Los/Pickle Pounders/Makhtar N’Diayes/Leg Thrusters/Plank-Jacks/Plank)

Mary
N/A

Moleskin
It felt like 60° out there today. I changed after a few prerunning laps with Peyton. I am glad I did because the workout had me sweating. We were able to finish right at 0800. The Tysons got hard during round 3. The sand made the carries a lot more difficult.
I have to keep it short today because I have a lot of spring cleaning to do. Great work by all of you this morning.
Loved seeing OG and Spur at Coffee. I am glad they got the message and came to Great Harvest.
It is a new month. Time to get after it. SYITG!
HHH

Apr 30 2026

PREBLAST: Thursday, 4/30/26 The Devil’s in the Details @ The Hub

QIC: HHH

PAX: Lights Out, Mufasa, Trader Joe, Campbells, Saluki, LaLoyd, Editor, and HHH.

Cool temps and no wind made for a perfect morning. Love that we do not need head lamps anymore. Bugs are still a nonfactor. Trees down everywhere and the grass was long. Here is how we got the heart rate up!

Warm Up
Good Mornings OYO (mission, principles, and creed)
SSHs (20 IC)
Burpees (5 OYO)
8 Ct. WMHs (5 IC)
Toy Soldiers (10 IC)
MNC (15 IC)
IST (10 IC)
Hillbilly (10 IC)
Light Pole Lap

The Thang
Mosey to the bricks and circle up
2 Rounds (All w/ Bricks)
Front Raise Hold Perfec Squat (10 IC)
Abe Vagodas (10 IC)
MNCs (10 IC)
Forearm Curls (10 IC)
Tricep Kickbacks (10 IC)

Mosey to Gravel Lot
Partner Up
(7 min)
P1: AMRAP Devil’s Presses
P2: 3-5 Pull Ups

DORA (Timer: Mosey with bricks to other side and do 4 Renegade Row Merkins)
50 No Surrenders w/ Bricks OH
100 Squat Thrusters
150 Front to Lateral Raises

Circle up in gravel lot

Mary
American Hammers (10 IC)
WWIIIs (10 OYO)
Alternating Shoulder Taps (10 IC)

Return Bricks Home
Mosey to Flag

Moleskin
This workout didn’t seem too bad on paper, but it definitely got the heart rate up if you were wearing a weight vest. The bricks got heavy fast. Wanted to do 3 rounds when we circled up, but time and energy played a factor in that.
I typically like to have more running in my WODs, but with a vest on, I opted to just keep moving. We didn’t finish the 150 Front to Lateral Raises, but I think the lead group was around 80.
Tomorrow brings a new month, a new challenge, and an opportunity to recommit to healthy habits. Post to hold yourself accountable. Discipline takes work Fartsacking is letting the Devil win. I am not saying to not listen to your body; I just want you to post as often as you can and to do what you can while you are there.
I love this group and all the men in it. I enjoy Qing and appreciate you for following my lead. I look forward to working out with you men each time I post. Hope to see you all on Saturday!
SYITG,
HHH