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ao-run-club-the-trenches Running up the hill
Date: 2025-05-21 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell, None FNGs: 1 None COUNT: 2 WARMUP: Stretches OYO THE THANG: Running OYO MARY: Never ANNOUNCEMENTS: None COT: Praying for direction and what that looks like during prayer Tags: ao-run-club-the-trenches, BeWell, None
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ao-the-furnace The Long Walk
Date: 2025-05-20 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball, Mr. Roboto, Chicken scratch FNGs: None COUNT: 4 Great fellowship this morning! 7-8 miles rucked. 160 merkins merked due to YHCs rule instituted at the start of the ruck. YHC empowered all pax to create their own rules… but they seemed to have forgotten to circle […]
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ao-the-union Rise. And Rise Again
Date: 2025-05-20 AO: ao-the-union Q: Dovetail , Little Red PAX: Dovetail, Little Red, Wax On, Wheelie FNGs: None COUNT: 4 Drying inspiration from Robinhood, and very very loosely basing some of the exercises on that, we celebrated Little Red ‘s first experience qing warm-ups! WARMUP: – Good mornings – Arm circles – Leg swings side […]
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ao-the-furnace Monday Motivation Murph-style
Date: 2025-05-19 AO: ao-the-furnace Q: Wrecking Ball PAX: Chicken scratch, Mr. Roboto, hooligan FNGs: None COUNT: 4 WARMUP: The Q ran through the 5 core tenants of F3 10 Willy Mays IC 10 Toy soldiers IC 10 Good mornings IC Upper body OYO THE THANG: Choose your poison: Do at least 3 rounds (& no […]
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ao-the-furnace Death Clock
Date: 2025-05-17 AO: ao-the-furnace Q: Yellowvater , Mr. Roboto PAX: BeWell, Capsized, Chicken scratch, Gogurt, Mr. Roboto, Stroop, Turtle, Woody, Wrecking Ball, Yellowvater, Yo-Yo FNGs: None COUNT: 11 WARMUP: toy soldiers, good morning, Michael Phelps, propellers THE THANG: Grab a partner and 1 coupon. 3 rounds of 10 minute intervals: 1 round of merkins, 1 […]
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ao-the-bluff Pikes Peak
Date: 2025-05-15 AO: ao-the-bluff Q: Audit PAX: Wax On, Squash (Donn Hines), Wheelie FNGs: None COUNT: 4 Short disclaimer today as Q was feeling slow and a bit groggy. I am no professional, push yourself but don’t wreck yourself and modify as necessary (Q did). WARMUP: Good mornings Tie Fighters (Lunge with arm circles) Flap-jacked […]
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ao-run-club-otb Run Club at EHS
Date: 2025-05-14 AO: ao-run-club-otb Q: Audit PAX: Wax On, Budget FNGs: None COUNT: 3 WARMUP: OYO Stretches then hit the road – We should probably look into warm ups more as we are mostly all +40………Will get there. THE THANG: Road running with 1.6 out and 1.6 back to meet Wax On on the track. […]
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ao-run-club-the-trenches Run Club
Date: 2025-05-14 AO: ao-run-club-the-trenches Q: Woody PAX: BeWell, Woody, Yukon Cornelius, Flyboy FNGs: 1 Flyboy COUNT: 4 WARMUP: Stretch OYOY THE THANG: Run for 35 minutes Yukon Cornelius, Flyboy, and Woody ran together at a normal human pace. BeWell did the opposite. COT: Yukon Cornelius and Flyboy in town for work. Prayers for safe travels […]
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ao-the-union Trifecta of Awesomeness!
Date: 2025-05-13 AO: ao-the-union Q: CareBear PAX: Wax On, Wheelie, Dovetail, Audit, Shark Tank, @CowBell FNGs: 1 @CowBell COUNT: 7 Trifecta of Awesomeness! We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. “Leave no man behind, but leave […]
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ao-the-furnace Points Mean Prozes
Date: 2025-05-12 AO: ao-the-furnace Q: hooligan PAX: Chicken scratch, Woody, Mr. Roboto, hooligan FNGs: None COUNT: 4 WARMUP: Grass grabbers, side straddle hops, Michael Phelps THE THANG: Run around the whole park, two groups of 3 sets of 5 pull-ups, 10 merkins, and 15 big boy sit ups separated by a short rest period, with […]
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ao-eagles-nest Flutter by Butterfly
Date: 2025-05-10 AO: ao-eagles-nest Q: Wax On PAX: Spike, Blueline, Sticks, CareBear, Audit, Dovetail, Squash (Donn Hines), Buckshot, Strat, Waterboy, Little Red, Blender, Wheelie, 24 (Greg) FNGs: 1 24 (Greg) COUNT: 15 WARMUP: 7 to 1 Motivators! 10 Copperhead Squats IC 10 Copperhead Merkins IC 9 LBAC Forwards IC 9 LBAC Flapjack IC 10 Asphalt […]
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ao-the-furnace Wrecking the May Challenge
Date: 2025-05-10 AO: ao-the-furnace Q: Wrecking Ball PAX: Yellowvater, Chicken scratch, Convoy, Yo-Yo, Woody, Newt, Stroop, BeWell, Capsized, Philip Hendricks, Turtle (Reuben) FNGs: None COUNT: 12 F3 starts and ends (mostly) on time. The Q got some :extra-credit: with a few other HIM’s, and got back just in time to start. F3 is a worldwide […]
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ao-the-union Fat Amy – WOD (Better Late than Never…) ((Maybe))
Date: 2025-03-25 AO: ao-the-union Q: CareBear PAX: Corn Stock (Garth), Sandtrap, Wheelie, Wax On, Audit, Dovetail FNGs: None COUNT: 7 We did the Fat Amy, Pitch Perfect inspired WOD. Records were set, good times were had. I remember being surprised that not to many PAX had seen this movie. Shame. Now, Audit you can complain […]
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ao-the-union Carebears 1st Beatdown…… (This BackBlast is Late)
Date: 2025-03-18 AO: ao-the-union Q: CareBear PAX: Audit, Corn Stock (Garth), Wheelie, Paddywhack, Dovetail, Wrecking Ball, Daffy duck FNGs: None COUNT: 8 Who remembers? Tags: ao-the-union, Audit, Corn Stock (Garth), Wheelie, Paddywhack, Dovetail, Wrecking Ball, Daffy duck
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ao-the-bluff Failure is always an option! 43 Feet!
Date: 2025-05-08 AO: ao-the-bluff Q: CareBear PAX: Dovetail, Wax On, Wheelie, Audit, Squash (Donn Hines), Tagalong, @Creamsicle – Welcome! FNGs: 1 @Creamsicle – Welcome! COUNT: 8 Failure is always an option! 43 Feet! We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration […]
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ao-run-club-the-trenches Run boy run
Date: 2025-05-07 AO: ao-run-club-the-trenches Q: BeWell PAX: Wrecking Ball, Bogie (Omaha) FNGs: None COUNT: 3 WARMUP: Stretches OYO THE THANG: Ran for about 35 minutes. Dave was Bogie’s battle buddy MARY: RIP ANNOUNCEMENTS: None COT: Bogie- in town for fundraising for his nonprofit. Asked for prayers for the troubled youths in his sphere of influence […]
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ao-run-club-otb Run Club at EHS
Date: 2025-05-07 AO: ao-run-club-otb Q: Audit PAX: Budget FNGs: None COUNT: 2 Just over 4 miles at a conversation pace and then a mile push at a sub 8 pace. Beautiful morning to run because we can! Budget was too fast to the car so I had to pose with the raven for the boy […]
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ao-the-furnace Monday Murph motivation (maximum May points)
Date: 2025-05-05 AO: ao-the-furnace Q: Chicken scratch PAX: Wrecking Ball, hooligan, Mr. Roboto, Mater, Woody, Chuckles FNGs: None COUNT: 7 WARMUP: Very light warmup (SSH in cadence followed by Michael Phelps) THE THANG: 8 rounds 25 merkins .25 mile run AMRAP pull-ups MARY: no time. Q is Racking up Mary debt quickly ANNOUNCEMENTS: COT: folks […]
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ao-eagles-nest Is it Futbol or Soccer……or could it be soccurpee?
Date: 2025-05-03 AO: ao-eagles-nest Q: Audit PAX: Wax On, Wreck-it Ralph, Squash (Donn Hines), Little Red, Blender, Budget, Wheelie, Blip, Buckshot, Strat, Tagalong, Foxtrot, Powerbait FNGs: None COUNT: 14 WARMUP: Good mornings Willie Mays Hayes Squnges Merkin to side Plank SSH Happy Feet Up/Downs THE THANG: It is definitely called soccurpee! Rules: Any Handball = […]
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ao-the-furnace Point(s) to victory!
Date: 2025-05-03 AO: ao-the-furnace Q: BeWell PAX: Double Tap, Capsized, Woody, Gogurt, Philip Hendricks, Chicken scratch, Yellowvater, Socko, Convoy, Stroop, Newt, Yo-Yo, Mr. Roboto, Wrecking Ball, BeWell, Ruben Chavez (Turtle) FNGs: 1 Ruben Chavez (Turtle) COUNT: 16 WARMUP: Motivators from 7 all the way down, starting with math was difficult for Q 10 Good Mornings […]
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F3 Tucson
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