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ao-the-bluff Is it the 21st or the 22nd?
Date: 2024-08-22 AO: ao-the-bluff Q: CareBear PAX: Wax On, Wheelie, Dovetail, Audit, Mac (Brandon), Wreck-it Ralph, Blip, Sandtrap, Swiss Cheese, Shaggy (Columbus, OH), Capsized, Kimchi FNGs: None COUNT: 13 August 21st….. Wait? We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of […]
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ao-the-union Cheap Seats
Date: 2024-08-20 AO: ao-the-union Q: Audit PAX: Spike, Mac (Brandon), Capsized, Wheelie, Wrecking Ball, Blip, Dovetail, Wreck-it Ralph, Yaris, Sandtrap, Paddywhack, Swiss Cheese, Wax On FNGs: None COUNT: 14 Disclaimer: I am a business professional not a fitness professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself. 5 core […]
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ao-downrange F3 Puma Lake
Date: 2024-01-31 AO: ao-downrange Q: PAXminer PAX: Capsized FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized
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ao-downrange F3 Austin
Date: 2024-02-07 AO: ao-downrange Q: PAXminer PAX: Capsized FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized
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ao-downrange F3 Austin
Date: 2024-02-08 AO: ao-downrange Q: PAXminer PAX: Capsized FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized
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ao-downrange F3 Anaheim
Date: 2024-05-08 AO: ao-downrange Q: PAXminer PAX: Capsized FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized
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ao-downrange Sasquatch
Date: 2024-08-03 AO: ao-downrange Q: Capsized PAX: Capsized, PAXminer FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized, PAXminer
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ao-the-furnace Monday Murph Training
Date: 2024-08-19 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball, Woody, Chicken scratch, Capsized, Paddywhack FNGs: None COUNT: 5 WARMUP: Good Mornings Overhead Claps Michael Phelps Grass Grabbers Broga Flow Pt. 1 THE THANG: Box O Murph Pax started at the pull up bar and completed reps. Next pax slowseyed to corner one, turned the corner […]
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ao-the-furnace EMOM PPL
Date: 2024-08-17 AO: ao-the-furnace Q: Chicken scratch PAX: Woody, Capsized, Paddywhack, Newt, Ziploc, Scoop, Double Tap, Yo-Yo, Cowbell FNGs: 1 Cowbell COUNT: 10 WARMUP: Pax completed Imperial walkers – LBAC in cadence – Smurf jacks – Burpees THE THANG: Every minute on the minute push pull legs. Pax have 1 minute to complete 3 pull […]
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ao-the-bluff Fatherhood
Date: 2024-08-15 AO: ao-the-bluff Q: Audit PAX: Kansas City, Spike, Wheelie, Dovetail, Josh Sumpter, Blip, Wax On, Swiss Cheese, Sandtrap FNGs: None COUNT: 10 Disclaimer: Push yourself but know your limits and don’t hurt yourself. 5 core principles: Open to all men, free to all men, led in a rotating fashion, always held outdoors, ends […]
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ao-the-union Stats and Dynes
Date: 2024-08-13 AO: ao-the-union Q: Wax On PAX: Capsized, Audit, Paddywhack, Wheelie, Bambi, Swiss Cheese, Spike, Blip, Sandtrap, Kimchi, kentucky fried FNGs: 2 Kimchi, kentucky fried COUNT: 12 WARMUP: Sir Fazio Arm Circles forward and flapjack OH Claps Seal Claps Michael Phelps Okinawan Drums Gate Openers Leg Swings THE THANG: 40/20 Tabata style workout. Static […]
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1stf Monday Momentum: The Murph
Date: 2024-08-12 AO: 1stf Q: Wrecking Ball PAX: Capsized, Paddywhack, Chicken scratch FNGs: None COUNT: 4 WARMUP: Flamingos, popping in the woods, Michael Phelps, Mary Catherine Gallaghers’, THE THANG: Monday Motivation: The Murph (Dora-style) MARY: ANNOUNCEMENTS: Moving this over to ao-the-furnace next Monday COT: :pray: Chicken scratch “same old”, Capsized work Travel: integrity, energy when […]
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ao-the-furnace Back to School📝
Date: 2024-08-10 AO: ao-the-furnace Q: Capsized PAX: Convoy, Scoop, Gogurt, Woody, Chicken scratch, Capsized, Wrecking Ball, Scooby Snack FNGs: None COUNT: 9 WARMUP: Good Mornings Little Baby Arm Circles Grass Grabbers Imperial Walkers 7:1 Motivators (cuz school) THE THANG: 12 reps of each exercise. PAX combine each “grade” to graduate to the next one. The […]
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ao-the-bluff Man your Battle Stations
Date: 2024-08-08 AO: ao-the-bluff Q: Wax On PAX: Kansas City, CareBear, Wreck-it Ralph, Spike, Sandtrap, Audit, Dovetail, Bambi, Blip, Mac (Brandon), Wheelie, Capsized, Jeremy Sumpter, Swiss Cheese FNGs: 1 Swiss Cheese COUNT: 14 I am not a professional, take everything as a suggestion. WARMUP: A short mosey with some high knees, side shuffles and karaokes. […]
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ao-the-union Putt for Dough, Drive for Show!
Date: 2024-08-06 AO: ao-the-union Q: CareBear PAX: Wreck-it Ralph, Capsized, Spike, Wax On, Slice, Dovetail, Mac (Brandon), Bambi, Yaris, Corn Stock (Garth), Wrecking Ball, Wheelie, Patty Whack, Splinter, Whisker Biscuit FNGs: 1 Whisker Biscuit COUNT: 16 F3 Disc Golf! We are F3 Nation! The mission of F3 is to plant, grow and serve small workout […]
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ao-the-furnace ABR AMRAP
Date: 2024-08-03 AO: ao-the-furnace Q: Newt PAX: Auto Tune, Convoy, Stroop, Wrecking Ball, Ziploc, Doolittle, Splinter, Gump FNGs: 3 Doolittle, Splinter, Gump COUNT: 9 WARMUP: LB Arm Circles Big Arm Circles Windmills Grass Grabbers Open&Close the Gaters (hip/leg warmup) THE THANG: 40min AMRAP – 15 burpees, 150 flutter kicks, 10m murder bunny 14 burpees, 50 […]
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ao-eagles-nest Gold…..Silver…..Bronze
Date: 2024-08-03 AO: ao-eagles-nest Q: Audit PAX: Spike, Wheelie, Blip, Squash (Donn Hines), Corn Stock (Garth), Greyhound, Dovetail, Broccoli, Wreck-it Ralph, Croak, Budget, Strat, Sandtrap, Wax On, Squishy, Power bait, Mr Mom, Camel FNGs: None COUNT: 19 Disclaimer: I am a business professional not a fitness professional, these are all suggestions. Push yourself but know […]
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ao-the-bluff Corn Hole!
Date: 2024-08-01 AO: ao-the-bluff Q: Wreck-it Ralph PAX: CareBear, Blip, Dovetail, Corn Stock (Garth), Audit, Wheelie, Wax On, Wreck-it Ralph FNGs: None COUNT: 8 WARMUP: 15 overhead claps 15 seal claps 10 good mornings Hollywood stretch THE THANG: Game rules: split up in 2 teams. Each team member needs to sink a bag to move […]
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ao-the-union Round and Round She Goes
Date: 2024-07-30 AO: ao-the-union Q: Dovetail PAX: Blip, Slice, Wax On, CareBear, Audit, zacharymbwolf, Corn Stock (Garth), Spike, Capsized FNGs: None COUNT: 10 Audit, CareBear, and Dovetail for a run EC at 4:30, joined by Blip at 5 for a ruck. WARMUP: – Moroccan Night Clubs – Sit farther into the squat – overhead claps […]
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ao-eagles-nest AMRAP
Date: 2024-07-27 AO: ao-eagles-nest Q: Slice PAX: Acme, Audit, Corn Stock (Garth), Strat, @Nelly FNGs: None COUNT: 6 WARMUP: Seal Claps IC Grass pickers IC Macramé IC THE THANG: THREE BLOCKS; 4 Exercises; 10 reps each Repeat for 10 minutes with 3 minute recover interval between stations Block 1 Cindy Rows Hand Release Merkins Big […]
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F3 Tucson
Fitness. Fellowship. Faith.®️