Date: 2025-04-10 AO: ao-the-bluff Q: Capsized PAX: Wax On, Audit, Squash (Donn Hines), Dovetail, Sandtrap, Wheelie, Capsized FNGs: None COUNT: 7 WARMUP: Good mornings Seal Claps OH Claps Willie Mayes Hayes Walk yer Cindy THE THANG: Cap’s Pyramid 4 cones set 30yds apart. Pax started at cone 1 with 5 blockees, then rifle carry to…

Date: 2025-04-09 AO: ao-run-club-otb Q: Audit PAX: Wheelie, Budget, R & B FNGs: 1 R & B COUNT: 5 OYO short warmup followed by a lap around the track. Then a series of unfortunate events…….er different training regimines. Run 1.5 miles then walk 2 min Run two laps with sprints around corners (ooof) Indian run…

Date: 2025-04-09 AO: ao-run-club-the-trenches Q: Woody PAX: BeWell, Woody FNGs: None COUNT: 2 WARMUP: Stretch OYO THE THANG: Run to meet goals COT: BeWell still looking for internships. Hard to find time to apply. Tags: ao-run-club-the-trenches, BeWell, Woody

Date: 2025-04-08 AO: ao-the-union Q: Audit PAX: Sandtrap, Wax On, Dovetail, Wreck-it Ralph, Wheelie, Nathan Grosshandler, Corn Stock (Garth) FNGs: None COUNT: 8 Disclaimer: I am no fitness professional so please take everything as a suggestion and that only. Push yourself and do not hurt yourself, you know your body. Reviewed 5 core tenants of…

Date: 2025-04-07 AO: ao-the-furnace Q: Capsized PAX: Paddywhack, hooligan, Capsized, Chicken scratch FNGs: None COUNT: 4 WARMUP: Good Mornings Overhead Claps Seal Claps Willie Mayes Hayes THE THANG: YHC brought you you the classic 5-10-15 Murph pattern with an EMOM twist. 5 Pull 10 Merkin 15 Squat AMRAP 10 Burpees to interrupt your murph flow…

Date: 2025-04-05 AO: ao-eagles-nest Q: Wheelie PAX: Wreck-it Ralph, Strat, Corn Stock (Garth), Dovetail, Spike, Waterboy, Wax On, korch152, Busted, Foxtrot, , Sparkie FNGs: 1 Sparkie COUNT: 13 WARMUP: Nope. We just jumped right into it. THE THANG: The four horsemen are named Arms, Legs, Core, and Cardio! Structure: 4 Stations identified by matching number…

Date: 2025-04-05 AO: ao-the-furnace Q: Double Tap , Chicken scratch PAX: Mater, Chicken scratch, Capsized, Daffy duck, BeWell, Mr. Schneebly, Stroop, Convoy, Double Tap, Newt, Woody FNGs: None COUNT: 11 WARMUP: good mornings, motivators THE THANG: Merkins-ins: pulse Merkins x12 Run within Run: Indian run 1 mile with 5 Merkins-ins Everytime we go thru the…

Date: 2025-04-03 AO: ao-the-bluff Q: Audit PAX: Wax On, Squash (Donn Hines), Dovetail, Wheelie FNGs: None COUNT: 5 Disclaimer: I am not a professional, please modify and take my suggestions as just that. Push yourself but do not hurt yourself. Per the Mickey Mouse WOD: Mickey epitomizes resilience and the ability to do simple things…

Date: 2025-04-02 AO: ao-run-club-otb Q: Audit PAX: Wax On, Budget, Ross, Brandon FNGs: 2 Ross, Brandon COUNT: 5 4 miles of run / walk combo with some elevation changes followed by 1 mile of jog / sprint combo. Wax On used the time to get ready for the F3 May challenge. Run half lap and…

Date: 2025-04-02 AO: ao-run-club-otb Q: Capsized PAX: Mater, Woody, Paddywhack, BeWell, Capsized FNGs: None COUNT: 5 WARMUP: OYO THE THANG: RUN ANNOUNCEMENTS: Muddy Dash this Saturday! 2nd F Lunch at Rudy’s on Friday 11am Polar Plunge Ruck 4/12 – details in ao-special-events Hot Patch Summer is coming to the Furnace! COT: Paddywhack for back BeWell…

Date: 2025-04-01 AO: ao-the-union Q: Wax On PAX: Corn Stock (Garth), Sandtrap, Shark Tank FNGs: None COUNT: 4 The four horsemen are named Arms, Legs, Core, and Cardio! Structure: • 4 Stations: Arms, Legs, Core, Cardio • 3 Rounds (progressive difficulty) • Each station = 3 minutes (45 sec work / 15 sec rest x3)…

Date: 2025-03-31 AO: ao-the-furnace Q: Wrecking Ball PAX: Capsized, Paddywhack, Mater, hooligan, Chicken scratch, Mr. Roboto FNGs: None COUNT: 7 WARMUP: *all in cadence, on the Q’s count: – 8 Good mornings – 9 Flamingos – Michael Phelps (OYO) – 9 little baby arm circles + flapjack for 9 more THE THANG: – walked over…

Date: 2025-03-27 AO: ao-the-bluff Q: Wheelie PAX: Wax On, Dovetail, Wreck-it Ralph, Audit, Squash (Donn Hines) FNGs: None COUNT: 6 WARMUP: Good mornings Arm circles Copperhead merkins THE THANG: :notes:She’s got legs!:notes: Partner exercises. Squats while partner jogs to stop sign. Stepups while partner does 25 Earl Fonda each side. Calf raises while partner lunges…

Date: 2025-03-24 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball, Woody, Paddywhack, Chicken scratch, Capsized, Daffy duck FNGs: None COUNT: 6 F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. I am NOT a…

Date: 2025-03-22 AO: ao-eagles-nest Q: Audit PAX: Wax On, Wreck-it Ralph, Dovetail, CareBear, Blender, Croak, Slice, SMALL FRY, Spike, Strat, Wheelie, Foxtrot / Water Boy / Buck Shot FNGs: None COUNT: 13 F3 is a world wide collection of men set to invigorate male leadership in our communities. Way to be out here as leaders…

Date: 2025-03-22 AO: ao-the-furnace Q: Chicken scratch PAX: Convoy, Paddywhack, Newt, Capsized FNGs: None COUNT: 5 WARMUP: Thanks to Forrest, 10 burpees for each arrival after start. Plenty warm after 20 burpees. THE THANG: Seeking the complete development of the body, pax completed two rounds of the following antagonistic pairs: Merkins/cindy rows Jump squats/bulgarian split…

Date: 2025-03-20 AO: ao-the-bluff Q: Audit PAX: Squash (Donn Hines), Wreck-it Ralph, Dovetail, Kansas City, Croak, Wheelie, Watery Boy FNGs: None COUNT: 8 Scottish Warrior Training: F3 is a world wide group of men set to invigorate male leadership. We don’t leave men behind nor do we leave men where we find them. Keep pushing…

Date: 2025-03-19 AO: ao-run-club-otb Q: BeWell , Wrecking Ball PAX: Wrecking Ball, BeWell FNGs: None COUNT: 2 WARMUP: Stretches OYO THE THANG: Running for fun, both with goals to go far and push ourselves. Had an honorary member for about a mile. :dog2: MARY: Nope ANNOUNCEMENTS: COT: BeWell motivation to get back in the swing…

Date: 2025-03-17 AO: ao-the-furnace Q: hooligan PAX: Wrecking Ball, Capsized, Mater, Woody, Chicken scratch, hooligan, Philip Hendricks, Moonshine, Grantham (Rafi) FNGs: 1 Grantham (Rafi) COUNT: 9 WARMUP: high knees, butt kicks, pterodactyls. THE THANG: within the pairs, getting through 100 pull-ups, 200 merkins, 300 squats. Half the pair runs, half the pair does the thing.…

Date: 2025-03-15 AO: ao-the-furnace Q: BeWell PAX: BeWell, Capsized, Chicken scratch, Daffy duck, Gogurt, Mr. Roboto, Mr. Schneebly, Paddywhack, Stroop, Wrecking Ball, Nick (Rubber) FNGs: None COUNT: 11 WARMUP: Music inspired: Renaissance men are self-motivated men of culture. Motivators in cadence 5-count Heel-Toe Bounces (from hip hop) in cadence (4/4) 15-count Charleston (1920s dance move)…