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ao-the-furnace That’s not a mountain…it’s a hill…
Date: 2025-03-08 AO: ao-the-furnace Q: Woody PAX: Capsized, Chicken scratch, Paddywhack, Daffy duck, BeWell (Jorge), Philip Hendricks, Convoy, Woody, Mr. Schneebly, Nick (JigglyPuff) FNGs: 1 Nick (JigglyPuff) COUNT: 9 Warmup – Tricep / shoulder stretches – Hillbillies: hands folded together over head, lift each leg up and out in alternating fashion – 21’s: PAX do…
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ao-eagles-nest Spring Fever(when animals attack)
Date: 2025-03-08 AO: ao-eagles-nest Q: Blender PAX: Dovetail, CareBear, Wreck-it Ralph, Corn Stock (Garth), Blender, Wheelie, Wax On, Blip, Audit, Strat, @foxtrot, @waterboy, @smallfry, @buckshot, , None FNGs: 1 None COUNT: 13 WARMUP: We went around picking our favorite warmups such as good mornings, merkins, burpees, side straddle hops, arm circles, and squats. THE THANG:…
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ao-run-club-otb run club baby
Date: 2025-03-05 AO: ao-run-club-otb Q: Woody PAX: Paddywhack, Mater, Wrecking Ball, Woody FNGs: None COUNT: 4 WARMUP: stretch OYO THE THANG: Run at your own pace MARY: ANNOUNCEMENTS: COT: Wrecking Ball week of fasting Paddywhack Air Force Base event Mater job transition Tags: ao-run-club-otb, Paddywhack, Mater, Wrecking Ball, Woody
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ao-the-bluff Dad Bod
Date: 2025-03-06 AO: ao-the-bluff Q: Audit PAX: Wax On, Wreck-it Ralph, Squash (Donn Hines), Dovetail, Wheelie FNGs: None COUNT: 6 We were either saying bye to our dad bods or we were keeping the dad bods at bay this morning. Wreck-it Ralph said he saw a dad bod left behind this morning…….I still have mine…
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ao-the-union The Name Game (w/ a twist)
Date: 2025-03-04 AO: ao-the-union Q: Wrecking Ball PAX: Paddywhack, Wreck-it Ralph, Wax On, Corn Stock (Garth) FNGs: None COUNT: 5 The Pax went through the 5 core tenants of F3, then the Q reminded everybody he’s not a professional and to modify as needed WARMUP: Good mornings – in cadence Willy Mays Hays – in…
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ao-the-furnace Monday Motivation, Murph-style
Date: 2025-03-03 AO: ao-the-furnace Q: Wrecking Ball PAX: Capsized, Paddywhack, Woody, hooligan, Chicken scratch, Mater FNGs: None COUNT: 7 WARMUP: Good Mornings, in cadence Grass Grabbers, in cadence Upper body stretching OYO THE THANG: .5 mile Group Mosey Pull-ups: 8 min AMRAP Merkins: 8 min AMRAP Squats: 8 min AMRAP .5 mile Group Mosey Capsized…
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ao-the-furnace You Can Q Itttt!
Date: 2025-03-01 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball, Woody, Paddywhack, Chicken scratch, BeWell (Jorge), Newt, Capsized, Cowbell (Ray Salcido), Philip Hendricks, Stroop FNGs: None COUNT: 10 I am NOT a professional. YHC revisited how to call exercises. “Next Exercise is ____ Starting position, move. In cadence. Exercise!” A few examples of counting can be:…
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ao-eagles-nest Dude, Hurry up!
Date: 2025-03-01 AO: ao-eagles-nest Q: Wheelie PAX: Wreck-it Ralph, Dovetail, Blip, Audit, Broccoli, Spike, Squash (Donn Hines), Strat, Foxtrot, Waterboy, Common Core, Buckshot FNGs: None COUNT: 13 WARMUP: Good mornings Arm circles fwd/flapjack Overhead claps High knees Side straddle hops THE THANG: Formed a circle and each PAX member in turn becomes “the dude” that…
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ao-the-bluff Ups and Downs
Date: 2025-02-27 AO: ao-the-bluff Q: Audit PAX: Wax On, Squash (Donn Hines), Wheelie, Kansas City FNGs: None COUNT: 5 Ups and Downs Life has them so we prepared for them together this morning. Reminder to all F3 Tucson Pax that we are here for each other through the Ups and Downs of life. Keep picking…
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ao-the-union This Workout Brought to You by The Sowers
Date: 2025-02-25 AO: ao-the-union Q: Dovetail PAX: Wheelie, Wax On, Audit, Paddywhack FNGs: None COUNT: 5 Disclaimer: I’m not a professional, push yourself, don’t hurt yourself. WARMUP: – squats – hamstring sweeps – break dancers – Arm Circles IC – bird dogs THE THANG: Strength portion: 25s work/15s rest tabata 1. Thrusters – Cindy 2.…
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ao-the-furnace Journey to the center of the Murph
Date: 2025-02-24 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Wrecking Ball, hooligan, Paddywhack FNGs: None COUNT: 5 The journey consisted of a “half” mile run, followed by 90 seconds of as many reps as possible, Merkins pull-ups and air squats. The center of the Murph consisted of three rounds of ring of fire style squats,…
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ao-the-furnace The Name of the Game
Date: 2025-02-22 AO: ao-the-furnace Q: Wrecking Ball PAX: Capsized, Paddywhack, Chicken scratch, Philip Hendricks, Cowbell (Ray Salcido), Elliot Wnek, Mr. Schneebly, Stroop, Double Tap, Jackson Pollock (MJ Padua) FNGs: 1 Jackson Pollock (MJ Padua) COUNT: 11 WARMUP: “Welcome to F3, it starts and ends on time…” Walked through the 5 core principles of F3 In…
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ao-eagles-nest St. Louis Hustle
Date: 2025-02-22 AO: ao-eagles-nest Q: Squash (Donn Hines) PAX: Audit, Dovetail, Corn Stock (Garth), Strat, Budget, Wheelie, Tagalong, Wreck-it Ralph, Waterboy, PowerBait, FoxTrot, Moab, Busted FNGs: 2 Moab, Busted COUNT: 14 WARMUP: Good Mornings. Butt Kickers, 5-to-1 Motivators, Abe Vigodas, Willie Mays Hayes THE THANG: Four Rounds of: Minute 1 – coupon Squat Minute 2…
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ao-run-club-otb F3 run club at Brandi Fenton
Date: 2025-02-19 AO: ao-run-club-otb Q: Wrecking Ball PAX: Paddywhack FNGs: None COUNT: 2 WARMUP: THE THANG: run together & OYO, show up for yourself and your brothers MARY: ANNOUNCEMENTS: COT: BeWell (Jorge) & his M (how are you guys doing? How are your bodies doing, and your car situation?). Capsized & his M w/ parenting…
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ao-the-union Random
Date: 2025-02-18 AO: ao-the-union Q: Wheelie PAX: Paddywhack, Wax On, Yaris, Dovetail, Corn Stock (Garth) FNGs: None COUNT: 6 WARMUP: Good mornings Merkins Asphalt grabbers Imperial Walkers THE THANG: Circle up. 4 people roll 4 die and we do what it says. Rotate the dice 1 position and repeat. “Wildcard” roll: pick a card from…
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ao-the-furnace Back to Basics
Date: 2025-02-17 AO: ao-the-furnace Q: Capsized PAX: Woody, Paddywhack, Wrecking Ball, hooligan, Capsized, Mater, Mr. Roboto FNGs: None COUNT: 7 I am not a professional! F3 is ALWAYS Free, Outdoors, Open to All Men, Peer Led in a rotating fashion, and ends in a COT :the_horns: WARMUP: YHC shared some learnings on the difference between…
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ao-eagles-nest SURPRISE!
Date: 2025-02-15 AO: ao-eagles-nest Q: Wheelie PAX: Wreck-it Ralph, Dovetail, Squash (Donn Hines), Budget, Corn Stock (Garth), Slice, Strat, @Powerbait, @Buckshot, FNGs: None COUNT: 10 WARMUP: Good mornings High knees Concrete grabbers Butt kickers Arm circles/flapjack THE THANG: EMOM: 2 side straddle hops throughout. Team up for partner exercises. Partner 1 Murder bunnies 20yds while…
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ao-the-bluff Valentine’s Day Prep
Date: 2025-02-13 AO: ao-the-bluff Q: Wreck-it Ralph PAX: Wax On, Yaris, Wheelie FNGs: None COUNT: 4 This Q was a farewell Q to the inappropriately named names! Hopefully we got all our giggles out! More importantly, this was much needed prep for V-Day. Warm-up: Hump-o-rama(hump spiders, monkeys, and gorillas)x23 ea 4 count Arm circles x23…
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ao-run-club-otb Cienega Run Cub
Date: 2025-02-12 AO: ao-run-club-otb Q: Audit PAX: Wax On, Budget, Wheelie FNGs: None COUNT: 4 Showed up for endurance training where we ran 15 minutes easy, 15 minutes moderate, and 10 minutes hard. Budget had two FNGs show up with him for EC but had to leave early, someday we will get them named! A…
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ao-the-union Sesame Street Style!
Date: 2025-02-11 AO: ao-the-union Q: Wreck-it Ralph PAX: Yaris, Wax On, Wheelie, Paddywhack, Audit, Corn Stock (Garth) FNGs: None COUNT: 7 F3: Sesame Street Warm up: Big Bird arm circles x10 Flap Jack x10 Seal claps x10 Overhead claps x10 Elevated knees x10 Posterior foot touches x10 The Thang: Can you tell me how to…
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F3 Tucson
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