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ao-the-furnace Heavy is the Head 👑
Date: 2026-02-21 AO: ao-the-furnace Q: Capsized PAX: Sockos, BeWell, Paddywhack, Mr. Schneebly, Yo-Yo, Capsized, Newt, Woody, Side Car, Solo Cup, Side Car, Solo Cup, Goober FNGs: 3 Side Car, Solo Cup, Goober COUNT: 11 WARMUP: Good Mornings LBACs Willie Mayes Hayes THE THANG: Heavy is the Head: Pax headed over to the basketball court to […]
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ao-eagles-nest Weight of the World Tour
Date: 2026-02-21 AO: ao-eagles-nest Q: Wax On PAX: Squash, Dovetail, Blip, Strat, Buckshot, Foxtrot FNGs: None COUNT: 7 WARMUP: Good Mornings SSH Imperial Walkers Toy Soldiers Arm Circles Squat to OH Reach 5 OYO Burpees THE THANG: MOT: Over Unders to the pavilion 20 Step Ups 25 Irkins 20 Dips 3 Rounds MOT: Side to […]
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ao-run-club-the-trenches Here we go again
Date: 2026-02-18 AO: ao-run-club-the-trenches Q: BeWell PAX: Daffy duck, BeWell, Paddywhack FNGs: None COUNT: 3 We out here running! COT: Direction, healing and strength Tags: ao-run-club-the-trenches, Daffy duck, BeWell, Paddywhack
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ao-the-bluff Pick a card and card
Date: 2026-02-19 AO: ao-the-bluff Q: Slag PAX: Wheelie, Squash, Dovetail FNGs: None COUNT: 4 WARMUP: 5 to 1 motivators, good mornings, THE THANG: flip 4 workout cards run 100 yards, and repeat. COT: Focus on family and supporting our spouses and children through transitions in work and life. Continued thanks to the men who show […]
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ao-nevermore Run round get around I get around..
Date: 2026-02-19 AO: ao-nevermore Q: Wheelie PAX: Wheelie, Foxtrot FNGs: None COUNT: 2 WARMUP: Few seconds of stretching THE THANG: Run. That’s it ANNOUNCEMENTS: Nope COT: Done. Tags: ao-nevermore, Wheelie, Foxtrot
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ao-run-club-the-trenches Backstreets back!
Date: 2026-02-17 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell, Daffy duck FNGs: None COUNT: 2 The usual with the usual! Tags: ao-run-club-the-trenches, BeWell, Daffy duck
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ao-the-union Man, I sure wish I didn’t let Wheelie Q a Double header
Date: 2026-02-17 AO: ao-the-union Q: Wheelie PAX: Wax On, Slag FNGs: None COUNT: 3 WARMUP: SSH Copperhead merkins Good mornings Copperhead squats THE THANG: In no particular order and no downtime. After grouping of several exercises, we had a “break” with a 2x mosey around the basketball court. Merkins Rows on the railing Big boi […]
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ao-the-furnace Do you wanna build a pyramid? ⛄️
Date: 2026-02-16 AO: ao-the-furnace Q: Capsized PAX: hooligan, BeWell, Paddywhack, Capsized FNGs: None COUNT: 4 WARMUP: Good Mornings Imperial Walkers Willie Mayes Hayes Frankensteins THE THANG: YHC ate the timer for 25 minutes. Half to build, half to inspect our work for quality assurance. These babies need to outlast the Egyptians’! Pax started with round […]
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ao-the-furnace The Hero’s Journey II
Date: 2026-02-14 AO: ao-the-furnace Q: Turtle PAX: Capsized, Turtle, Ghostbuster, Paddywhack, Mr. Schneebly, Sockos, Nestor (Tequila!) FNGs: 1 Nestor (Tequila!) COUNT: 7 WARM UP: Little baby arm circles Copperhead squats (shoutout BeWell) Bird dogs THE THANG: We followed the stages of the Hero’s Journey once again, which is possibly the oldest story of mankind. In […]
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ao-eagles-nest When a workout goes sideways
Date: 2026-02-14 AO: ao-eagles-nest Q: Wax On PAX: Waterboy, Spike, Strat, Wheelie, Dovetail, Audit, Wreck-it Ralph, Squash, Buckshot, foxtrot FNGs: None COUNT: 11 WARMUP: Warming Circle. Walk in a circle while performing the following moves: high knees, toy soldiers, runners quad stretch, on your toes, on your heels, toes out, toes in. Back to your […]
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ao-the-bluff Hells Bells and Hills
Date: 2026-02-12 AO: ao-the-bluff Q: Audit PAX: Wax On, Squash, Wheelie, Slag FNGs: None COUNT: 5 Did a few warmups – Q didn’t plan these so very much off the cuff and what felt good at the time. The thang were 2 kettlebell combo workouts with a little active rest running in between sets. Thang […]
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ao-nevermore I feel the need for speed
Date: 2026-02-11 AO: ao-nevermore Q: Slag PAX: Wax On, Wheelie, Foxtrot FNGs: None COUNT: 4 WARMUP: Little of this little of that. THE THANG: Accelerate just shy of injury, recover repeat. Make your lungs burn like the first day of high school track, laugh with a friend in your shared exhaustion and push each other […]
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ao-downrange The Needle – Seattle
Date: 2026-02-11 AO: ao-downrange Q: Dovetail PAX: Dovetail, Tapout, Priceline, Stand and Deliver, Grimmace, Mr. Hand, Sprocket, Oodles FNGs: None COUNT: 12 100 dueling burpees for EC. I joined around 63. 3 guys from downrange including myself, Grimmace from GA, and Stand and Deliver from TX. WARMUP: SSH, arm circles, 5 penalty burpees x 2, […]
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ao-the-furnace At all costs!
Date: 2026-02-09 AO: ao-the-furnace Q: BeWell PAX: BeWell, hooligan, Capsized, Paddywhack, Wrecking Ball FNGs: None COUNT: 5 WARMUP: Good mornings Freedom twists LBAC Willie Mays Hayes THE THANG: Small run (1/2 the park) 4 rounds of 6 minutes each with a 30 second break in between. The goal was to do atleast 5 sets of […]
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ao-the-union Pearls on a string
Date: 2026-02-10 AO: ao-the-union Q: Wheelie PAX: Wreck-it Ralph, Wax On, Slag FNGs: None COUNT: 4 WARMUP: 5-1 motivators Good mornings Copperhead squats Jump squats THE THANG: Mosey Overhead press Curls 4 girls Mosey Stepups Stepups with Cindy Calf raises Mosey soldier carry Cindy Rut-rows (probably not the right spelling, but it is phonetic) Dead […]
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ao-eagles-nest Luck of the draw
Date: 2026-02-07 AO: ao-eagles-nest Q: Squash PAX: Dovetail, Wax On, Waterboy, Slice, Flash, Walt (Antonio), Wheelie, Buckshot, Foxtrot FNGs: None COUNT: 10 WARMUP: We did warmups THE THANG: Random draws from a card deck. The # determined the # of reps 2, 3, or 4 was really plus 5, to 7, 8, and 9 reps […]
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ao-eagles-nest Life Cycles BD & Q Source
Date: 2026-01-31 AO: ao-eagles-nest Q: Audit , Wheelie, Dovetail PAX: Wax On, Squash, Wreck-it Ralph, Blip, Waterboy, Strat, Slice, Foxtrot, Stressball (DR), Polaroid (DR) FNGs: None COUNT: 13 Way to late Backblast, my apologies PAX since this BD wasn’t in your ME Jan numbers!! Stages of life: (Wheelie) Stage 1: Completely dependent on others – […]
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ao-the-furnace Songs That Move You
Date: 2026-02-07 AO: ao-the-furnace Q: Turtle PAX: Yellowvater, Woody, Capsized, BeWell, Daffy duck, Wrecking Ball, Yo-Yo, Turtle, Flame FNGs: 1 Flame COUNT: 9 WARMUP: Little baby arm circles Willy mays hayes Bird dogs THE THANG: Sometimes songs move us emotionally. Today, they moved us physically. We did exercises based on the titles/choruses of a carefully […]
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ao-the-bluff Perseverence re-do
Date: 2026-02-05 AO: ao-the-bluff Q: Squash PAX: Wax On, Dovetail, Wheelie, Andrew Morgan FNGs: None COUNT: 5 WARMUP: Arm Circles, Overhead Claps, Abe Vigodas, Copperhead squats THE THANG: Phase 1: Ladder 2 Cindy burpees, 2 Carolina Dry Docks, 2 Derkins, 2 Merkins, 2 Irkins. And so on through 4, 6, 8 of each. For a […]
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ao-nevermore Psalm 119:32
Date: 2026-02-04 AO: ao-nevermore Q: Wheelie PAX: Wax On, Foxtrot FNGs: None COUNT: 3 WARMUP: Yep THE THANG: Did that too MARY: nope. ANNOUNCEMENTS: F3 lunch this Friday! Full credit to Wax On for the boy band art. COT: Wax On Single dadding it this week. Patience. Wheelie M is having tough conversations at church […]
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F3 Tucson
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