Category: AAR

Today we took a risk in trying the workout; we risk when we share uncomfortable things with others. And when we find we can do the workout, when we find that others treat our brokenness with compassion and respect, then trust is built. In your groups, in your teams, look to recognize when someone is taking a risk with you and treat that with respect. Show them that they are safe with you, and you will build trust.

WoR: 5 core principle burpees, SSH, lizard lunge, one-leg plank, twist, shoulder-rama: circles, flap jack, overhead claps, Moroccan night clubs

Da Thang: 5 alive

1. shoulder tap (2is1)
2. merkin
3. mt. climber (2is1)
4. oblations
5. burpee

Ring of fire: PAX take turns leading an exercise:
mt. man poopers, LBC, box cutters, high flutter kicks, Am. hammers, lizard lunge, one-leg dog, hover, twist

WoR: 10x SSH (2is1), lizard lunge, 3 leg dog, mozy 1 mile round water

Da Thang
Yoga for Men Episode 17 (Breathe and Flow) (partial)

CoT, Prayer

PAX: 1 @What?
FNG: 0

Invitation: think of when you were learning something, and it was hard, and you thought about not doing it. In that moment, what helped you to keep going? Now think about someone in your circles that is in that moment; what can you do to support that person?

WoR: one-leg Plank, runner’s stretch, rotate, 10x Abe Vigodas

Da Thang:
We ran/rucked along the trail; greeted our friends Mike and Doug; didn’t see James. Met Robin who was curious about our flag.

Demonstration of balls-to-the-wall

Shirt-swap: Sweetheart received his first F3 shirt and What? got a special Spudman shirt. Win-win!

BACKBLAST 3/24/26 5:15-6:00am AO-deathpond
Q: sweetheart
PAX: @What?
FNGs: 0
COUNT: 2

WARM-O-RAMA
Michael Phelps IC
Grass grabbers IC
7-1 motivators

Plank-o-Rama to “Pain” by three days grace
10 count each IC
1- high plank alternating toe taps
2- low plank jacks
3- right side plank knee drives
4- left side plank knee drives
5- commandos
6- high plank shoulder taps
7- low plank hip taps
8- right and left side plank jacks
9- high plank hold slow 10 count

Shoulder blaster to “harder, better, faster, stronger” by daft punk
10 count each IC
1- LBACs
2- reverse
3- Moroccan night clubs (MNCs)
4- bent arm MNCs
5- chinooks
6- reverse
7- shoulder press
8- seal claps
9- albatros wings
10- cherry pickers
11- cherry droppers in a squat
12- 45deg hold until song ends

THE THANG: Deck of cards, 12 min on, 1 min rest x2
# on card = that many reps
Hearts = merkins
Diamonds = coupon curls
Clubs = skull crushers
Spade = coupon thrusters
Red faces = 10 v ups
Black faces = 10 American hammer
Aces = ladder sprints
Jokers = 5 burley burpee (3 merkins, squat jump Bonnie Blair)

COT
Symbols: clubs, spades, diamonds, hearts
Commitments to improve with a small and simple thing in: the clubs we’re members of, work, our relationship with our M, our relationship with God

Easy 1 mile mosey as the sun began to rise

Thanks What? for posting and inviting!

SYITG!

Moleskin (audio): consider how will my grandchildren tell the story of what I did in difficult situations? Choose to be responsible.

WoR: lizard lunge (aka runner’s stretch 🏃); abe vigodas

Da Thang:
Run along trail.

Met Mike and Doug, trail regulars; also rucking James: each with his dog(s) 🐕

CoT: prayed to be peacemakers

My daily red pill is to accelerate my fitness, fellowship, and faith through commitment and action. F3 is an organization of leaders. We are F3. (QSource video, not audio today)

WoR: SSH x20, runner’s stretch (lizard lunge), 3 leg dog: focus on calves with some attention to deep hip opening.

Da Thang: mozy ’round the mountain (when she comes!)

AAR: Accountability: a Standard is unambiguous (in contrast to vague–albeit positive–intentions). There is a difference between Blind Spots, which a man cannot see and therefore cannot overcome and Moral Weaknesses, which we are aware of and can address. (listen to audio for more)

WoR: Tie-fighter, flap jack, seal claps

Da Thang: 5 alive
1. Merkin
2. Mt. climber
3. Plank jack
4. BBS
5. Squat jump

Mary / circle of fire
* Box jumps
* Box cutters, flap jack
* Burpees
* Am. Hammer

CoT: yup

Date: 2/28/26
AO: Rootstock

Q: Gribble 🃏🫀🤟🇺🇸
Co-Q(s):n/a

PAX: 1

FNGs: 1
Tyler Merrill
(I have his number, but don’t know what to do with it other than texting him)

Count: 1

Conditions: Gloomy 🙂

⸻

WARM-UP
Meet and greet
⸻

THE THANG:
Walk and talk to further brotherhood

MARY
Reflections to unbury the deep desires of our hearts and the vitality required for the vision/journey of Life.

⸻

ANNOUNCEMENTS
• great things are coming
• actually… You are already here:)

⸻

FINAL MESSAGE / TAKEAWAY

Launch out and don’t look back.
Philippians 3:13–14

Audio moleskin: No, you may not be able to do what you want today; no, you cannot meet every expectation today–yours and others; no, you cannot execute your whole vision today; but, doing something that moves you closer to your vision, doing some thing that expresses your love and breaks a link in the chain, doing one thing better than you did last year, last month, than yesterday, that is the road to progress, to happiness: to do something more, something better.

WoR: SSH, tie fighter, flap jack, seal claps

Da Thang:
4 corners:
1. 40x overhead press
2. 40x goblet squat
3. 40x coupon swing
4. 40x derkin
second set:
1′ 40x coupon curls (2is1)
2′ 40x left side shrug
3′ 40x right side shrug
4′ 20x blockee
Repeat all the above

Cool down mozy around field

The mountain didn’t move today. It was here before us. It’ll be here after us. Solid. Unshaken. Unimpressed.

But we moved. Our breathing changed. Our legs burned. Our minds negotiated. Every uphill step forced a decision — slow down… or lean in. And that’s life.

Your work doesn’t move. Your responsibilities don’t move. The pressures at home, the expectations, the chaos — they don’t magically shrink.

So what has to move? We do.
Our discipline.
Our mindset.
Our willingness to take the next step when it would be easier to coast.

Some will hit that hill strong. Some battled it. But every man here kept climbing. That’s what matters. The mountain stays the same — but every climb builds a different man coming down.

So when you hit your uphill this week — at work, at home, internally — remember this morning. You’ve already practiced the response.
Lean forward. Short steps. Steady breathing. Keep moving.
Because the mountain doesn’t move…but we do.

Warm-up:
– SSH x25 (IC)
– Arm Circles x15 forward / x15 backward (IC)
– Imperial Walkers x20 (IC)
– Mountain Climbers x20 (IC)
– 10 Merkins (IC)
– Jogged to the base of Lone Mountain

The Thang:
– Push uphill until the top of mountain
– Recover walk/jog down
– Jog back to the flag
– Sprinted the last 10 seconds