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ao-the-union Schrödinger’s workout
Date: 2025-08-12 AO: ao-the-union Q: Wax On PAX: Audit, Wheelie, Capsized, Corn Stock (Garth), Slag FNGs: None COUNT: 6 F3 Schrödinger’s Workout 45-Minute Total Body Beatdown “Until we start, you don’t know if this will kill you or make you stronger… it’s probably both.” Warm-Up – “Opening the Box” (5 min) • SSH – 20 […]
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ao-the-furnace Murph + Choices
Date: 2025-08-11 AO: ao-the-furnace Q: hooligan PAX: Wrecking Ball, Mater, Chicken scratch, Paddywhack, Sockos, hooligan FNGs: None COUNT: 6 WARMUP: Willie Mays, SSHs, Windmills THE THANG: 3 sets of 5x10x15 followed by roll the dice choice of four possible exercises followed by quarter mile run. Rinse and repeat. MARY: No ANNOUNCEMENTS: one year anniversary of […]
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ao-eagles-nest Minute to Win It
Date: 2025-08-09 AO: ao-eagles-nest Q: Waterboy , Squash PAX: Tagalong, Slice, Buckshot, Squash, Wreck-it Ralph, Wax On, Strat, Blip, Copper Top, Wheelie, Blender, Dovetail, Yaris, Waterboy, Aimhigh, Cinco, Foxtrot, Gizmo, Lay up, Powerbait, Bob Ross, Magellan, Igloo FNGs: 3 Bob Ross, Magellan, Igloo COUNT: 23 WARMUP: None THE THANG: Waterboy’s half 5 stations: 1. Herkins […]
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ao-the-furnace 2 > (or better than 🙄) 1 – someone point out the inaccuracies with that expression
Date: 2025-08-09 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball, Chicken scratch, Gogurt, Woody, BeWell, Capsized, Paddywhack, Mater, Turtle FNGs: None COUNT: 9 Woody prioritized hydration over punctuality and had no ragrets in administering burpees. Sadly this erased Chicken scratch’s best effort to hustle into the circle to avoid them… WARMUP: Good Mornings BURPEES 2 lap […]
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ao-the-bluff Oh man, that’s kinda heavy
Date: 2025-08-07 AO: ao-the-bluff Q: Wheelie PAX: Blip, Little Red, Wax On, Slag, Squash FNGs: None COUNT: 6 WARMUP: Copious jaw flapping THE THANG: 3 stations with 2 exercises per station. 5 reps per exercise. Each rep is 5 seconds up and 5 seconds down. Each exercise is performed a total of 4 times. Everybody […]
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ao-nevermore Hot Hot Hot
Date: 2025-08-06 AO: ao-nevermore Q: Audit PAX: Wax On, Blip, Wheelie, Slag, Kale, Budget FNGs: None COUNT: 7 It was a warm morning but a good morning. EC Interval runs for Budget, Kale, and Audit that really hurt this morning. Mostly ruckers for the BD today with Wheelie creating a breeze as he zipped past […]
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ao-run-club-the-trenches Runnin Runnin and Runnin Runnin
Date: 2025-08-06 AO: ao-run-club-the-trenches Q: Capsized PAX: Woody, BeWell, Capsized FNGs: None COUNT: 3 WARMUP: OYÓ THE THANG: Running west of Eden MARY: sorry but no ANNOUNCEMENTS: 9/11 Tower Challenge COT: BeWell lots of decisions – prayer for peace and wisdom Capsized new job prospect – peace in the waiting and vision/motivation to finish well […]
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ao-the-union Core crucible
Date: 2025-08-05 AO: ao-the-union Q: Wax On PAX: Dovetail, Audit, Wheelie, Slag, Corn Stock (Garth) FNGs: None COUNT: 6 WARMUP: happened THE THANG: We did the Deck of Death: Core Cardio Edition today. There are 100 reps of each move in the deck. We blasted through 3/4 of the deck today at a cardio adjacent […]
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ao-the-furnace Murph’s Ladder
Date: 2025-08-04 AO: ao-the-furnace Q: Capsized PAX: Woody, Wrecking Ball, Mater, Capsized, Chicken scratch, hooligan, Baby Back FNGs: None COUNT: 7 WARMUP: Good Mornings Seal Claps OH Claps Michael Phelps Hillbilly Squats Grass Grabbers THE THANG: Murph’s Ladder Pax started at cone 1 with 5 pull-ups then run to cone 2. Complete 10 merkins and […]
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ao-the-furnace The Great British Workout Show
Date: 2025-08-02 AO: ao-the-furnace Q: BeWell PAX: BeWell, Mr. Schneebly, Woody, Turtle, Capsized, Gogurt, Convoy, The Gaffer, Stroop FNGs: None COUNT: 9 WARMUP: Good Morning [8 IC] SSH [5 IC] Clamshells (shoutout Wrecking Ball) [5 each side OYO] Little Arm Circles [10 front and back IC] Michael Phelps [OYO] THE THANG: YHC devised three different […]
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ao-eagles-nest Pacoball Anyone?
Date: 2025-08-02 AO: ao-eagles-nest Q: Blip PAX: Budget, Wheelie, Audit, Copper Top, Wax On, Yaris, Wreck-it Ralph, Little Red, Squash, Strat, Slice, @powerbait, @foxtrot FNGs: None COUNT: 14 WARMUP: Good Mornings Arm Circles/Flapjack Copperhead Squats Windmills THE THANG: TOLL BRIDGE- Pax 1 Round 1 – 10 Merkins Round 2 – 15 SSHs Round 3 – […]
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ao-the-bluff Audit & Dovetails Co-Q
Date: 2025-07-31 AO: ao-the-bluff Q: Audit , Dovetail PAX: Wax On, Squash, Wheelie, Little Red, Paul (Sardine), Waterboy, Graffiti FNGs: None COUNT: 9 WARMUP: Good mornings / Willie Mays Hays / Squat Raises / 5-1 Motivators THE THANG: Pax splits into 2 teams. T1 runs suicides on bball court T2 variable squats (each squat has […]
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ao-nevermore That which makes Edgar’s heart race
Date: 2025-07-30 AO: ao-nevermore Q: Wheelie PAX: Audit, Budget, Wax On, Blip FNGs: None COUNT: 5 WARMUP: Good mornings Side straddle hops High knees THE THANG: Modify as desired, and there was plenty of that. Ruck the bleacher stairs both ways Run a lap around the track Repeat ANNOUNCEMENTS: 2nd F lunch this Friday COT: […]
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ao-run-club-the-trenches Head East young men
Date: 2025-07-30 AO: ao-run-club-the-trenches Q: Wrecking Ball PAX: BeWell FNGs: None COUNT: 2 WARMUP: OYO THE THANG: BeWell & I ran together, east of Eden… 3.5 miles MARY: breathing was difficult…. Does that count? ANNOUNCEMENTS: COT: BeWell has a full schedule, praying for rest and peace, caring for himself, in the midst of the heavy […]
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ao-the-union EN”CORE” EN”CORE”….plus legs
Date: 2025-07-29 AO: ao-the-union Q: Little Red PAX: Wax On, Wheelie, Corn Stock (Garth), Dovetail, Waterboy, SpeedSquare, SpeedSquare FNGs: 1 SpeedSquare COUNT: 7 WARMUP: Good mornings Leg swings (fwd and sideways) Waist circles Willie Mays Hays Quad stretch THE THANG: As I mentioned in the preblast, just like an amazing en”core”, we must do it […]
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ao-the-furnace Monday Motivation
Date: 2025-07-28 AO: ao-the-furnace Q: Wrecking Ball PAX: Mater, Chicken scratch, Roo (Matthew) FNGs: None COUNT: 4 Roo led us through a whole series of warm-ups that increased in difficulty, and blended into the bestdown We did core, Merkin-type stuff, farmer carries, and pull-ups (EMOM) MARY: Yes (built into the beatdown) COT: Matthew is starting […]
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ao-the-furnace The Mary Go-Round
Date: 2025-07-27 AO: ao-the-furnace Q: Gogurt PAX: BeWell, Stroop, Wrecking Ball, Yo-Yo, Gogurt, Turtle, Chicken scratch, Capsized, Mater, The Gaffer FNGs: 1 The Gaffer COUNT: 10 WARMUP: 8 – Good Mornings 8 – Abe Vigodas 4 – Tie Fighters (each side) 10 – Copperhead Jump Squats 6-to-1 Merkin Pyramid THE THANG: Mary #1 – Mind […]
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ao-eagles-nest Timekeeper’s Wrath
Date: 2025-07-26 AO: ao-eagles-nest Q: Wax On PAX: Waterboy, Wreck-it Ralph, Dovetail, Strat, Blender, Buckshot, Little Red, Wheelie, Squash (Donn Hines), Slice, Foxtrot FNGs: None COUNT: 12 WARMUP: Some shoulder stretches, copperhead squats, grass grabbers, and Abe Vagotas. THE THANG: Q pulled a card from the bodyweight card stack and the pax performed the exercise […]
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ao-run-club-the-trenches Jump for joy, we get to run
Date: 2025-07-25 AO: ao-run-club-the-trenches Q: BeWell PAX: Paddywhack FNGs: None COUNT: 2 WARMUP: Stretches OYO THE THANG: Running for fun MARY: We use our abs to run I’m pretty sure… ANNOUNCEMENTS: COT: Paddywhack Mental health struggles and support as girlfriend has started work this week BeWell unprocessed emotions that may be affecting relationships Tags: ao-run-club-the-trenches, […]
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ao-the-bluff Muscle Gains; NOT Cardio
Date: 2025-07-24 AO: ao-the-bluff Q: Audit PAX: Dovetail, Squash (Donn Hines), Wax On, Wheelie, Slag, Waterboy FNGs: None COUNT: 7 Welcome to F3 at ao-the-bluff! I am Audit and I was grateful to be your Q this morning. F3 Core Principles: Open to ALL men, free to all men, held outdoors, led in a rotating […]
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F3 Tucson
Fitness. Fellowship. Faith.®️