Date: 2025-06-14 AO: ao-eagles-nest Q: Slice PAX: Audit, Buckshot, Budget, Little Red, Squash (Donn Hines), Strat, Waterboy, Wheelie, @Foxtrot, @Powerbait,, @Rev, @Kale FNGs: 2 @Rev, @Kale COUNT: 13 WARMUP: Arm Circles IC Flapjack IC Good Mornings IC SSH IC THE THANG: AMRAP: 10 reps each (10 minutes) Air Squats Cindy Rows BBSU MOTIVATORS 10-1 (10…

Date: 2025-06-14 AO: ao-the-furnace Q: Turtle PAX: BeWell, Capsized, Chicken scratch, Turtle, Stroop, Woody, Yo-Yo, Andrew Baca (Slug) FNGs: 1 Andrew Baca (Slug) COUNT: 8 WARMUP: Arm circles small front/back Arm circles big front/back 10 merkins in cadence 10 Freddie Mercuries in cadence 40 second plank 40 second Superman pose 40 second invisible chair THE…

Date: 2025-06-13 AO: ao-downrange Q: Wax On PAX: Wax On, Carmen Sandiego FNGs: None COUNT: 2 Another stalker….uh…I mean fan…materialized out of this morning’s gloom, this time Wax On from Tucson. That makes 4 unique downrangers this week, another La La Land record broken! Now it was time to make the downranger suffer and regret…

Date: 2025-06-12 AO: ao-the-bluff Q: Wheelie PAX: Sandtrap, Little Red, CareBear, Audit, Dovetail, Squash (Donn Hines), Blip, Waterboy FNGs: None COUNT: 9 WARMUP: Good mornings Arm circles Windmills THE THANG: Learning the value of seemingly small increments of time through acting out portions of scenes in a creepy tale of a dude that didn’t much…

Date: 2025-06-11 AO: ao-run-club-otb Q: Blip PAX: Budget, Buckshot, Sandtrap, Little Red, Slice, Wheelie, Brandon S, Ross L FNGs: 2 Brandon S, Ross L COUNT: 9 Sandtrap, Budget, Brandon S, and Ross L did an EC run. Little Red Slice Buckshot and Blip rucked. Wheelie did bleachers Little Red did three pull-ups with ruck. Not…

Date: 2025-06-10 AO: ao-the-union Q: Audit PAX: Wax On, Sandtrap, Dovetail, Capsized, Wheelie, Waterboy, Corn Stock (Garth) FNGs: None COUNT: 8 Good morning, I am Audit and I will be your Q today. I am not a professional nor do I even try to act like one. Go at your own pace, push but do…

Date: 2025-06-09 AO: ao-the-furnace Q: Chicken scratch PAX: hooligan, Wrecking Ball FNGs: None COUNT: 3 WARMUP: SSH in cadence Toy soldiers in cadence LBACs in cadence THE THANG: 3 10 minute rounds of… 1/2 mile run AMRAP sets of 5,10,15 (pull-ups merkins squats) with a special final merkin set: round 1 – copper headed merkins…

Date: 2025-06-07 AO: ao-eagles-nest Q: Blip PAX: Squash (Donn Hines), Audit, Buckshot, Croak, Dovetail, Little Red, Nerf, Slice, Squishy, Strat, Waterboy, Wax On, Wheelie, Common Core, Powerbait, Foxtrot FNGs: None COUNT: 17 WARMUP: Baby Arm Circles/Flapjack SSH Copperhead squats Windmills THE THANG: Dora-style Pax 1/Pax 2 Round 1.0 100 merkins/Lunge walk 200 chest presses/Zombie walk…

Date: 2025-06-07 AO: ao-the-furnace Q: Yellowvater , Capsized PAX: Mr. Schneebly, BeWell, Turtle, Yo-Yo, Yellowvater, Capsized, Convoy FNGs: None COUNT: 7 WARMUP: Good mornings, motivators, Poopin in the woods, baby circles, seal claps THE THANG: AMRAP – 25 merkins – 15 yards of coupon lunges with coupon shoulder press – Reverse murder bunnies – 10…

Date: 2025-06-05 AO: ao-the-bluff Q: Wax On PAX: Wreck-it Ralph, Audit, Dovetail, Squash (Donn Hines), Wheelie, Sandtrap, Little Red FNGs: None COUNT: 8 Workout Name: “Cinder Climb” Tagline: The hill won’t break you, but the block might. Structure Overview • Warm-Up (5 min) • Main Workout (35 min) ◦ Circuit 1 (15 min) ◦ Circuit…

Date: 2025-06-04 AO: ao-run-club-otb Q: Audit , Budget PAX: Wax On, Sandtrap, Blip FNGs: None COUNT: 5 Budget led EC with 3 different miles. Mile 1 around 10 pace, mile 2 OYO but no slower than a 9:15 pace, mile 3 whatever it takes to get back to the AO by 0530 (was around an…

Date: 2025-06-04 AO: ao-run-club-the-trenches Q: Woody PAX: BeWell, Woody FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: It was muggy COT: Tags: ao-run-club-the-trenches, BeWell, Woody

Date: 2025-06-03 AO: ao-the-union Q: Wheelie PAX: Wax On, Audit, Capsized, Dovetail, Sandtrap, Corn Stock (Garth), Wreck-it Ralph FNGs: None COUNT: 8 Tabata style, no repeats with triple dose of finishing moves. WARMUP: Good mornings, aside straddle hops THE THANG: Tabata 40/20 of the following, 1. Prisoner Squat (then knee to elbow) 2. Fwd Lunges…

Date: 2025-05-28 AO: ao-run-club-the-trenches Q: Woody PAX: Woody, Wrecking Ball FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-run-club-the-trenches, Woody, Wrecking Ball

Date: 2025-06-02 AO: ao-the-furnace Q: Wrecking Ball PAX: Chicken scratch, Kingpin FNGs: None COUNT: 3 I am wrecking ball & I’ll be your Q this morning. I’m not a professional, so modify as necessary; push yourself, but don’t hurt yourself WARMUP: In cadence (10 reps) – Good Mornings – Little baby arm circles (flap-jack after…

Date: 2025-05-31 AO: ao-downrange Q: Glory PAX: CareBear, Wreck-it Ralph, Wax On, Sticks, Blueline FNGs: None COUNT: 6 WARMUP: Happened THE THANG: @glory tried to kill us. MARY: Also happened. ANNOUNCEMENTS: F3’s goal is to invigorate male leadership. Today we helped plant F3 Yuma. COT: Prayers for a fledgling new region to find a few…

Date: 2025-05-31 AO: ao-the-furnace Q: Capsized PAX: Woody, Chicken scratch, Mater, Newt, Capsized, Yo-Yo, Turtle, Nicholas DiPinto (Rubber), Socko FNGs: None COUNT: 9 Last Day Of May! I AM NOT A PROFESSIONAL. I ONLY KNOW MERKINS. WARMUP: Good Mornings Seal Claps OH Claps Toy Soldiers Grass Grabbers Copperhead Merkins THE THANG: AMRAP Style: 10 Merkins…

Date: 2025-05-31 AO: ao-eagles-nest Q: Little Red PAX: Strat, Waterboy, Audit, Blip, Buckshot, Dovetail, Wheelie, Budget, Powerbait, Foxtrot, Big Bad (Ezra), 1, Big Bad (Ezra) FNGs: 2 1, Big Bad (Ezra) COUNT: 12 Warmup: 10x Good mornings 10x Toe touches 10x Half lunges 10x Big Arm circles 10x High knees in place 10x Side straddle…

Date: 2025-05-30 AO: ao-run-club-otb Q: Audit PAX: Wax On, Budget FNGs: None COUNT: 3 Met at the track but it’s closed for a month for reseading and since we aren’t skinny enough to fit through the fence we headed for the other track and did some laps while dodging javelina droppings. Budget hit 3 miles…

Date: 2025-05-29 AO: ao-the-bluff Q: Wax On PAX: Wheelie, Wreck-it Ralph, Squash (Donn Hines), Audit FNGs: None COUNT: 5 Yesterday was Ian Fleming’s birthday so here is a workout inspired by 007’s agility, precision, and suavity This workout is divided into segments that mirror a Bond mission: Briefing, Chase, Combat, Escape, and Debrief. ⸻ 🕵️‍♂️…