Date: 2025-03-25 AO: ao-the-union Q: CareBear PAX: Corn Stock (Garth), Sandtrap, Wheelie, Wax On, Audit, Dovetail FNGs: None COUNT: 7 We did the Fat Amy, Pitch Perfect inspired WOD. Records were set, good times were had. I remember being surprised that not to many PAX had seen this movie. Shame. Now, Audit you can complain…

Date: 2025-03-18 AO: ao-the-union Q: CareBear PAX: Audit, Corn Stock (Garth), Wheelie, Paddywhack, Dovetail, Wrecking Ball, Daffy duck FNGs: None COUNT: 8 Who remembers? Tags: ao-the-union, Audit, Corn Stock (Garth), Wheelie, Paddywhack, Dovetail, Wrecking Ball, Daffy duck

Date: 2025-05-08 AO: ao-the-bluff Q: CareBear PAX: Dovetail, Wax On, Wheelie, Audit, Squash (Donn Hines), Tagalong, @Creamsicle – Welcome! FNGs: 1 @Creamsicle – Welcome! COUNT: 8 Failure is always an option! 43 Feet! We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration…

Date: 2025-05-07 AO: ao-run-club-the-trenches Q: BeWell PAX: Wrecking Ball, Bogie (Omaha) FNGs: None COUNT: 3 WARMUP: Stretches OYO THE THANG: Ran for about 35 minutes. Dave was Bogie’s battle buddy MARY: RIP ANNOUNCEMENTS: None COT: Bogie- in town for fundraising for his nonprofit. Asked for prayers for the troubled youths in his sphere of influence…

Date: 2025-05-07 AO: ao-run-club-otb Q: Audit PAX: Budget FNGs: None COUNT: 2 Just over 4 miles at a conversation pace and then a mile push at a sub 8 pace. Beautiful morning to run because we can! Budget was too fast to the car so I had to pose with the raven for the boy…

Date: 2025-05-05 AO: ao-the-furnace Q: Chicken scratch PAX: Wrecking Ball, hooligan, Mr. Roboto, Mater, Woody, Chuckles FNGs: None COUNT: 7 WARMUP: Very light warmup (SSH in cadence followed by Michael Phelps) THE THANG: 8 rounds 25 merkins .25 mile run AMRAP pull-ups MARY: no time. Q is Racking up Mary debt quickly ANNOUNCEMENTS: COT: folks…

Date: 2025-05-03 AO: ao-eagles-nest Q: Audit PAX: Wax On, Wreck-it Ralph, Squash (Donn Hines), Little Red, Blender, Budget, Wheelie, Blip, Buckshot, Strat, Tagalong, Foxtrot, Powerbait FNGs: None COUNT: 14 WARMUP: Good mornings Willie Mays Hayes Squnges Merkin to side Plank SSH Happy Feet Up/Downs THE THANG: It is definitely called soccurpee! Rules: Any Handball =…

Date: 2025-05-03 AO: ao-the-furnace Q: BeWell PAX: Double Tap, Capsized, Woody, Gogurt, Philip Hendricks, Chicken scratch, Yellowvater, Socko, Convoy, Stroop, Newt, Yo-Yo, Mr. Roboto, Wrecking Ball, BeWell, Ruben Chavez (Turtle) FNGs: 1 Ruben Chavez (Turtle) COUNT: 16 WARMUP: Motivators from 7 all the way down, starting with math was difficult for Q 10 Good Mornings…

Date: 2025-05-01 AO: ao-the-bluff Q: Squash (Donn Hines) PAX: Wheelie, Audit, Dovetail, Wax On, Doormat FNGs: None COUNT: 6 WARMUP: Arm circles, overhead claps, seal claps, behind-the-back claps, squats, merkins THE THANG: 1. High knees in a running circle for 1 minute 2. Two rounds of the following: Half the pax does American Hammers, other…

Date: 2025-04-30 AO: ao-run-club-otb Q: Audit PAX: Wax On, Dovetail, Wheelie, E. Wolf (Little Red) FNGs: 1 E. Wolf (Little Red) COUNT: 5 WARMUP: Good mornings, SSH, leg swings THE THANG: EC ruck for Dovetail and Audit which was almost enough for a full muscle warmup, almost. 2 laps at conversation pace followed by 2…

Date: 2025-04-23 AO: ao-run-club-the-trenches Q: Woody PAX: Wrecking Ball, BeWell, Woody, Chuckles FNGs: 1 Chuckles COUNT: 4 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-run-club-the-trenches, Wrecking Ball, BeWell, Woody, Chuckles

Date: 2025-04-29 AO: ao-the-union Q: Wheelie PAX: Capsized, Audit, Wax On, Corn Stock (Garth), Dovetail, Doormat, Bob the Builder, Stickas FNGs: 2 Bob the Builder, Stickas COUNT: 9 Drills inspired by someone who hasn’t played a team sport in 35 years. Listening carefully to the disclaimer was very important this week. WARMUP: Good mornings Abe…

Date: 2025-04-28 AO: ao-the-furnace Q: Wrecking Ball PAX: Capsized, Paddywhack, Woody, Mater, Mr. Roboto, hooligan, Socko, Yo-Yo, “Yellowvader” (Joseph) FNGs: None COUNT: 10 The Q put the wrong time (PM instead of AM), but everybody figured it out & showed up/showed out. WARMUP: 8 Good mornings in cadence 8 Toy Soldiers in cadence Michael Phelps…

Date: 2025-04-26 AO: ao-eagles-nest Q: Dovetail PAX: Squash (Donn Hines), Strat, Wheelie, Waterboy, Buckshot FNGs: None COUNT: 6 Small crew today but that made everything easier (right? Right? No) WARMUP: SSH, overhead claps, Michael Phelps, Lunge Left/slap the ground in the middle/lunge right (8 count IC), Goofballs, Good mornings, Yoga Pushups (3 count down, up…

Date: 2025-04-26 AO: ao-the-furnace Q: Wax On PAX: Sandtrap, Socko, Convoy, Yo-Yo, Woody, Capsized, Nicholas DiPinto (Rubber), Gogurt, Wrecking Ball, Mr. Schneebly, Stroop, Chicken scratch FNGs: None COUNT: 13 WARMUP: Copperhead squats Arm Circles Seal Claps OH Claps THE THANG: 40/20 Tabata with 15 stations – three rounds Sandbag toss Bodyweight Cards of doom Bad…

Date: 2025-04-26 AO: 3rdf Q: Dovetail PAX: Squash (Donn Hines), Strat, Wheelie, Wax On, Waterboy FNGs: None COUNT: 6 Picked up all the trash! Tags: 3rdf, Squash (Donn Hines), Strat, Wheelie, Wax On, Waterboy

Date: 2025-04-24 AO: ao-the-bluff Q: Wrecking Ball PAX: Audit, Sandtrap, Wax On, Wheelie, Squash (Donn Hines) FNGs: None COUNT: 6 WARMUP: Good mornings, in cadence Willie Mays, in cadence Apollo Ono, in cadence Michael Phelps THE THANG: Pick a name (of one of the F3 names of a Pax who HC’d) out of the hat,…

Date: 2025-04-23 AO: ao-run-club-otb Q: Audit , Budget PAX: Sandtrap, Wheelie, Budget FNGs: None COUNT: 4 Today’s training had us start with 2 miles on followed by 2 minutes walking, did this for 4 miles. Moved to mosey / sprints on the track X 3. All in all completed between 5&7 miles depending on start…

Date: 2025-04-16 AO: ao-run-club-the-trenches Q: Woody PAX: Mater, Wrecking Ball, BeWell FNGs: None COUNT: 4 WARMUP: stretch OYO, set goals THE THANG: Run to meet goals Tags: ao-run-club-the-trenches, Mater, Wrecking Ball, BeWell

Date: 2025-04-22 AO: ao-the-union Q: Audit PAX: Wax On, Wheelie, Sandtrap, Capsized, Dovetail, Corn Stock (Garth), Wrecking Ball, Deuce (Michael) FNGs: 1 Deuce (Michael) COUNT: 9 F3 is worldwide and we are here to invigorate male leadership in our communities. Thank you for being out this morning to help me improve and to improve yourselves!…