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ao-the-union Krampus Training Week 1!
Date: 2025-11-04 AO: ao-the-union Q: Wheelie , Krampus PAX: Wax On, Dovetail, Capsized, Spike FNGs: None COUNT: 6 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 no man where you find […]
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ao-the-furnace Monday Bloody Monday
Date: 2025-11-03 AO: ao-the-furnace Q: hooligan PAX: Chicken scratch, hooligan, BeWell, Capsized, Paddywhack FNGs: None COUNT: 5 WARMUP: Willy mays, little baby arm circles, side straddle hops THE THANG: long run, 5/10/15 AMRAP, medium run MARY: ANNOUNCEMENTS: fundraiser this Saturday, $55 voluntary donation, special prize for the AO that does best, Movember this month for […]
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ao-the-furnace “We done yet”
Date: 2025-11-01 AO: ao-the-furnace Q: Convoy PAX: Convoy, BeWell, Capsized, Paddywhack, Sockos, Newt, Woody, Chicken scratch, No Yak FNGs: None COUNT: 10 WARMUP: Good mornings, quad stretches, tie fighters THE THANG: Merkins 10 x2 , Sprints x2, Squats 15 x2, Lunges x2, Mountain climbers 20 x2, High Knees x2, Side Straddle hops 20 x2, Bear […]
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ao-eagles-nest This workout is Da Bomb
Date: 2025-11-01 AO: ao-eagles-nest Q: Wax On PAX: tin man, Blender, Wreck-it Ralph, Little Red, SMALL FRY, Strat, Wheelie, Buckshot, Waterboy, Audit, Dovetail, Slice, Gizmo, Power Bait, Fix It Felix FNGs: None COUNT: 16 WARMUP: Good mornings, seal claps, oh claps, copperhead squats, and 30 seconds of oyo stretches for whatever felt tight. THE THANG: […]
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ao-the-bluff Persevere
Date: 2025-10-30 AO: ao-the-bluff Q: Squash PAX: Wax On, SMALL FRY, Dovetail, Bambi, Wheelie, Slag, Audit FNGs: None COUNT: 8 WARMUP: Arm circles, overhead claps, Abe Vigodas THE THANG: 1. Pushup variations: Approximately 10 each of irkins, merkins, derkins, carolina dry docks, burpees on the cindy. Rest, then repeat, for a total of about 100 […]
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ao-nevermore Krampus Training
Date: 2025-10-29 AO: ao-nevermore Q: Wheelie PAX: Wax On, Audit, Budget, Bambi FNGs: None COUNT: 5 WARMUP: OYO. Most had already completed some EC. THE THANG: Mostly OYO. Wearing ruck pack: Every 10yds 2 irkins on Cindy for 100yds. 10 stepups on Cindy Return with Cindy to goal line. 10 stepups on Cindy Every 10yds […]
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ao-the-union Krampus Training Week 0!
Date: 2025-10-28 AO: ao-the-union Q: CareBear PAX: Dovetail, Capsized, Blueline, Wheelie, Corn Stock (Garth), Slag FNGs: None COUNT: 7 Krampus Training Week 0! 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 Running Around!
Date: 2025-10-27 AO: ao-the-furnace Q: BeWell PAX: Paddywhack, Mater, Sockos, Wrecking Ball, Capsized, BeWell, hooligan FNGs: None COUNT: 7 WARMUP: Good mornings 4-1 Motivators Seal and Overhead Clap Combo Sockos graced us with 10 burpees THE THANG: Fatigue training 10 Tricep dips 5 diamond merkins (Lateral Tricep Fatigue) 5 regular merkins (Long Head Bicep Fatigue) […]
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ao-the-furnace Having a field day!
Date: 2025-10-25 AO: ao-the-furnace Q: BeWell PAX: BeWell, Paddywhack, Sockos, Capsized, Mater, Turtle, Mr. Schneebly, Convoy FNGs: None COUNT: 8 WARMUP: Good mornings IC Willie Mays Hays IC Motivators 4-1 Grass Grabbers IC THE THANG: PAX split into 2 teams (team movie and team book) and they were familiarized with available exercises: Mountain Climbers SSH […]
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ao-eagles-nest It was 1984… 41 Years Ago
Date: 2025-10-25 AO: ao-eagles-nest Q: Dovetail PAX: Squash, Strat, CareBear, Audit, Wheelie, Waterboy, Buckshot, Ian Davis (Fix-It Felix) FNGs: 1 Ian Davis (Fix-It Felix) COUNT: 9 WARMUP: Good mornings, Copperhead squats, seal claps, thentold the Pax we were doing 14-to-1 Motivators. The shock was a great gift. Then said that we just have to get […]
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ao-the-bluff 10-1=55??
Date: 2025-10-23 AO: ao-the-bluff Q: Audit PAX: Dovetail, Wheelie, Squash, SMALL FRY FNGs: None COUNT: 5 Thanks for being out this morning men. I needed a good start to the day and you provided. WARMUP: Good mornings Seal claps Overhead claps Tie fighters Copperhead merkins THE THANG: Group of 3 exercises with decreasing reps (10 […]
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ao-nevermore Recover (Treasure? Territory? Rainwater? Stolen bicycle? Hard drive? Couch?)
Date: 2025-10-22 AO: ao-nevermore Q: Wheelie PAX: Wax On, Slag, SMALL FRY FNGs: None COUNT: 4 WARMUP: nope THE THANG: Recovery day! We’re all sore, so we’re working out the knots. Lap with ruck or 50lb sand bag Walk bleacher steps Lap at light jog Step ups on bleachers Lap with ruck or 50lb sand […]
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ao-run-club-the-trenches Run Sauce
Date: 2025-10-22 AO: ao-run-club-the-trenches Q: Capsized PAX: Sockos, BeWell, Capsized, Woody FNGs: None COUNT: 4 Featuring a blurry Woody ANNOUNCEMENTS: Wax On’s fundraiser beatdown will actually hit ao-the-furnace on 11/8! Taco Bell 50k next year… BeWell COT: :white_check_mark: Tags: ao-run-club-the-trenches, Sockos, BeWell, Capsized, Woody
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ao-the-union Keep it moving
Date: 2025-10-21 AO: ao-the-union Q: Slag PAX: Corn Stock (Garth), Wax On, Wheelie, Capsized FNGs: None COUNT: 5 WARMUP: windmills , good mornings, a little jog THE THANG: Over head to between leg ball pass 30yards Plank ball pass in line side by side Squat walk with Cindy to chest Bear crawl Lunge walk Bunny […]
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ao-the-furnace Cindy Can Murph Too!
Date: 2025-10-20 AO: ao-the-furnace Q: Capsized PAX: Paddywhack, BeWell, Capsized, Mater, hooligan FNGs: None COUNT: 5 WARMUP: Good Mornings Freedom Twists LBACs Willie Mayes Hayes 1 mile mosey THE THANG: Today was made to focus on strength and to be an example to all that Cindy CAN participate in the Monday Murph! AMRAP of the […]
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ao-the-furnace Pick a Pax Up!
Date: 2025-10-19 AO: ao-the-furnace Q: Capsized PAX: BeWell, Sockos, Paddywhack, Woody, Chicken scratch, Wrecking Ball, Capsized, Ghostbuster, Mater, Daffy duck, Newt, Tinkerbell (DR) FNGs: None COUNT: 12 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-the-furnace, BeWell, Sockos, Paddywhack, Woody, Chicken scratch, Wrecking Ball, Capsized, Ghostbuster, Mater, Daffy duck, Newt, Tinkerbell (DR)
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ao-eagles-nest Not so old school
Date: 2025-10-18 AO: ao-eagles-nest Q: Slice PAX: Blip, Buckshot, Dovetail, Little Red, Slice, Squash, Waterboy, Wax On, Wreck-it Ralph, SMALL FRY FNGs: None COUNT: 10 WARMUP: Arm Circles Good Mornings SSH THE THANG: 3 sets of 10 reps each Merkins Derkins Cindy Rows Cindy close grip row Cindy press Goblet Squat Thrusters Bicep curls Hammer […]
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ao-the-bluff Race Day Prep
Date: 2025-10-16 AO: ao-the-bluff Q: Audit PAX: Wax On, Wheelie, Squash, Slag FNGs: None COUNT: 5 Welcome to F3 and thank you for being out to start your morning with purpose, fitness, and fellowship! A strong foundation can carry us through the day and give us the ability to bring others onto our foundation and […]
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ao-run-club-the-trenches Guess who?
Date: 2025-10-15 AO: ao-run-club-the-trenches Q: BeWell PAX: Daffy duck, Wrecking Ball, BeWell, Sockos, FIAB (downrange) FNGs: None COUNT: 5 WARMUP: Stretches OYO THE THANG: Running out and back like usual. BeWell and FIAB started at a quick pace but Wrecking Ball caught up and raced everyone back. Glad to see Daffy duck come back and […]
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ao-nevermore Accelerate out of a turn
Date: 2025-10-15 AO: ao-nevermore Q: Wax On PAX: Blip, Filibuster, Audit, Slag, Wheelie, Budget, Kale, SMALL FRY, Nostradamus (hiding behind flag) FNGs: None COUNT: 10 WARMUP: Mild stretching THE THANG: Pick your base speed of walk ruck jog or run. Use this speed during the turns, accelerate out of the turn and try to increase […]
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F3 Tucson
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