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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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ao-the-bluff It’s all in the cards
Date: 2025-05-01 AO: ao-the-bluff Q: Squash (Donn Hines) PAX: Wheelie, Audit, Dovetail, Wax On, Doormat FNGs: None COUNT: 6 WARMUP: Arm circles, overhead claps, seal claps, behind-the-back claps, squats, merkins THE THANG: 1. High knees in a running circle for 1 minute 2. Two rounds of the following: Half the pax does American Hammers, other […]
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ao-run-club-otb Run Club @Empire
Date: 2025-04-30 AO: ao-run-club-otb Q: Audit PAX: Wax On, Dovetail, Wheelie, E. Wolf (Little Red) FNGs: 1 E. Wolf (Little Red) COUNT: 5 WARMUP: Good mornings, SSH, leg swings THE THANG: EC ruck for Dovetail and Audit which was almost enough for a full muscle warmup, almost. 2 laps at conversation pace followed by 2 […]
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ao-run-club-the-trenches We run
Date: 2025-04-23 AO: ao-run-club-the-trenches Q: Woody PAX: Wrecking Ball, BeWell, Woody, Chuckles FNGs: 1 Chuckles COUNT: 4 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-run-club-the-trenches, Wrecking Ball, BeWell, Woody, Chuckles
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ao-the-union Sportsket Baller
Date: 2025-04-29 AO: ao-the-union Q: Wheelie PAX: Capsized, Audit, Wax On, Corn Stock (Garth), Dovetail, Doormat, Bob the Builder, Stickas FNGs: 2 Bob the Builder, Stickas COUNT: 9 Drills inspired by someone who hasn’t played a team sport in 35 years. Listening carefully to the disclaimer was very important this week. WARMUP: Good mornings Abe […]
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ao-the-furnace Monday Murph-style Motivation
Date: 2025-04-28 AO: ao-the-furnace Q: Wrecking Ball PAX: Capsized, Paddywhack, Woody, Mater, Mr. Roboto, hooligan, Socko, Yo-Yo, “Yellowvader” (Joseph) FNGs: None COUNT: 10 The Q put the wrong time (PM instead of AM), but everybody figured it out & showed up/showed out. WARMUP: 8 Good mornings in cadence 8 Toy Soldiers in cadence Michael Phelps […]
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ao-eagles-nest You Get What You Get And You Dont Throw a Fit
Date: 2025-04-26 AO: ao-eagles-nest Q: Dovetail PAX: Squash (Donn Hines), Strat, Wheelie, Waterboy, Buckshot FNGs: None COUNT: 6 Small crew today but that made everything easier (right? Right? No) WARMUP: SSH, overhead claps, Michael Phelps, Lunge Left/slap the ground in the middle/lunge right (8 count IC), Goofballs, Good mornings, Yoga Pushups (3 count down, up […]
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ao-the-furnace Battle Stations
Date: 2025-04-26 AO: ao-the-furnace Q: Wax On PAX: Sandtrap, Socko, Convoy, Yo-Yo, Woody, Capsized, Nicholas DiPinto (Rubber), Gogurt, Wrecking Ball, Mr. Schneebly, Stroop, Chicken scratch FNGs: None COUNT: 13 WARMUP: Copperhead squats Arm Circles Seal Claps OH Claps THE THANG: 40/20 Tabata with 15 stations – three rounds Sandbag toss Bodyweight Cards of doom Bad […]
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3rdf F3 Adopt-a-road April
Date: 2025-04-26 AO: 3rdf Q: Dovetail PAX: Squash (Donn Hines), Strat, Wheelie, Wax On, Waterboy FNGs: None COUNT: 6 Picked up all the trash! Tags: 3rdf, Squash (Donn Hines), Strat, Wheelie, Wax On, Waterboy
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ao-the-bluff The Name Game
Date: 2025-04-24 AO: ao-the-bluff Q: Wrecking Ball PAX: Audit, Sandtrap, Wax On, Wheelie, Squash (Donn Hines) FNGs: None COUNT: 6 WARMUP: Good mornings, in cadence Willie Mays, in cadence Apollo Ono, in cadence Michael Phelps THE THANG: Pick a name (of one of the F3 names of a Pax who HC’d) out of the hat, […]
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F3 Tucson
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