Date: 2026-06-25 AO: The Bluff Q: Squash , PAX: Wax On, Vizinni, Wheelie, Peanuts, Audit, Wreck-it Ralph, Squash FNGs: None COUNT: 7 WARMUP: Arm circles, flapjacks, SSH, squats, leg swings, knee-merkins, short mosey THE THANG: Circuit A – 3 rounds of … 15 Goblet Squats 20 Merkins 10 (per arm) bent-over rows 12 (per leg)…

Date: 2026-06-24 AO: Nevermore Q: Wheelie , PAX: Audit, Wax On, Wheelie, Blip, Foxtrot FNGs: None COUNT: 5 WARMUP: OYO THE THANG: Some rucked. Some ran. MARY: nope ANNOUNCEMENTS: COT:Done Tags: Nevermore, Audit, Wax On, Wheelie, Blip, Foxtrot

Date: 2026-06-24 AO: The Trenches Q: Guano , PAX: Paddywhack, Guano FNGs: COUNT: 2 WARMUP: Quick flex, short walk and go! THE THANG: 45-minute run MARY: None ANNOUNCEMENTS: You guys rock! COT: Prayer for Paddywhack for tenacity to get his home repaired by Friday to be ready for his fiance’s arrival, for his cousin’s healing…

Date: 2026-06-23 AO: The Union Q: LIL RED , PAX: Wax On, Vizinni, Wheelie, Blip, Peanuts, Wagon Wheel, Audit, LIL RED FNGs: None COUNT: 8 WARMUP: SSH Wheelie Mays Hays Butt kickers Good mornings Seal claps Delt stretches Back stretch Copperhead Squats THE THANG: Suicides from free throw to midcourt with exercises on each end!…

Date: 2026-06-22 AO: The Furnace Q: hooligan , PAX: Capsized, hooligan, Paddywhack FNGs: None COUNT: 3 WARMUP: Good Mornings, SSHs, Michael Phelps’ THE THANG: Pulls, lunges, dips, bb sit-ups, merkins, squats, all on the playground with runs around the playground in between. MARY: No ANNOUNCEMENTS: Union Tuesday workouts, moving to Cienega High School. COT: prayers…

Date: 2026-06-20 AO: Eagle’s Nest Q: LIL RED , PAX: Vizinni, Wheelie, LIL RED, Dovetail, Wax On, SpeedSquare, Blip, Spike, Strat, Peanuts, Wagon Wheel, Foxtrot FNGs: None COUNT: 12 WARMUP: Arm circles Flapjacks Oh claps Seal claps Whillie Mays Hays Calf Raises Waist circles Abe Vigodas THE THANG: Grab the cinder dice and “climb” up…

Date: 2026-06-20 AO: The Furnace Q: Chicken scratch , PAX: Capsized, Briefs, Paddywhack, Side Car, Yo-Yo, Chicken scratch FNGs: None COUNT: 6 WARMUP: Good mornings Abe vigotas Copper head squats and merkins THE THANG: Home run derby: 4-5 pitches per batter each pitch has an outcome related to the deck of cards. Strikes/foul/caught ball: batter…

Date: 2026-06-18 AO: The Bluff Q: Wax On , PAX: LIL RED, Wax On, Vizinni, Peanuts, Dovetail, Capsized, Wheelie, Audit, SMALL FRY, Waterboy, Wagon Wheel FNGs: None COUNT: 11 WARMUP: – 47 SSH – 47 Moroccan Night Clubs – 47 Imperial Walkers – 47 Mountain Climbers (single count) 4 rounds – 7 Merkins – 7…

Date: 2026-06-16 AO: The Union Q: Audit , PAX: Vizinni, Dovetail, Wheelie, Audit, Wreck-it Ralph FNGs: None COUNT: 5 WARMUP: Warm up happened. THE THANG: Thang 1: Blockee Bases – Meant to be on the bball diamond but due to wet and mud we stayed on the pavement. Exercises build on each other. Start: 10…

Date: 2026-06-17 AO: Nevermore Q: Wheelie , PAX: Audit, Blip, Wheelie, Wax On, Foxtrot FNGs: None COUNT: 5 WARMUP: SSH Asphalt grabbers Leg swigs THE THANG: We laughed We whined We thought deeply We rucked We ran We laughed some more MARY: Laughing ANNOUNCEMENTS: COT: Vail Christian youth returned from camp. Tags: Nevermore, Audit, Blip,…

Date: 2026-06-17 AO: The Trenches Q: Guano , PAX: Yo-Yo, Guano, Paddywhack FNGs: COUNT: 3 WARMUP: Rucking THE THANG: More Rucking MARY: ANNOUNCEMENTS: You guys rock! COT: Praying for Yo-Yo for stability and creativity that will flow in his business and labors, for Paddywhack that his time apart from his fianceé will pass safely and…

Date: 2026-06-13 AO: Eagle’s Nest Q: LIL RED , PAX: Audit, Strat, Wheelie, LIL RED, Wagon Wheel, Wreck-it Ralph, Yaris, SpitShine, Foxtrot, Colton Benson (Snooze) FNGs: 1 Colton Benson (Snooze) COUNT: 10 F3 core principles are; 1. Open to all men 2. Always Free 3. Held outdoors rain or shine 4. Led in a rotating…

Date: 2026-06-13 AO: The Furnace Q: Capsized , PAX: Wrecking Ball, Briefs, Paddywhack, Newt, Chowdah, Capsized, Yellowvater, Soaz FNGs: None COUNT: 8 I’m Capsized, your Q this morning! I am not a professional. The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.…

Date: 2026-06-11 AO: The Bluff Q: Audit , PAX: Wreck-it Ralph, Wagon Wheel, Audit, LIL RED, Wheelie, Yaris FNGs: None COUNT: 6 Happy 3rd Birthday to ao-the-bluff! We celebrated the three year milestone by bringing back a portion of the original Q and then went on from there! WARMUP: Grass grabbers/ good mornings / SSH…

Date: 2026-06-10 AO: Nevermore Q: Wheelie , PAX: Wheelie, Foxtrot FNGs: None COUNT: 2 WARMUP: Nope THE THANG: 1 Rucker 1 Runner MARY: Nope ANNOUNCEMENTS: Nope COT: Vail Christian youth camp Tags: Nevermore, Wheelie, Foxtrot

Date: 2026-06-09 AO: The Union Q: Wheelie , PAX: Dovetail, Wax On, Wheelie FNGs: None COUNT: 3 WARMUP: After dragging donkeys across the parking lot: Good mornings 5-1 motivators Tie fighters Scapular merkins Thrusters plus extra shoulder press Mosey to court with Cindy THE THANG: Merkins IC Pullovers Lap around the court Derkins IC Pullovers…

Date: 2026-06-08 AO: The Furnace Q: Chicken scratch , PAX: Capsized, Chicken scratch, Guano, Yellowvater, Yo-Yo FNGs: None COUNT: 5 WARMUP: When in doubt, Good Mornings. Straight copied from p90x, Karen pot-stirrers (Mater) Because of all the foot problems, calf raises. All in cadence, Q found it hard to signal end of set when saying…

Date: 2026-06-06 AO: The Furnace Q: Yellowvater , PAX: Yo-Yo, Turtle, Woody, Capsized, Yellowvater, Newt, Mr. Schneebly, Chicken scratch FNGs: None COUNT: 8 WARMUP: 10 count of Baby Wavers, Michael Phelps, frankensteins, & black widows THE THANG: THE LORD OF THE COUPONS PAX turned in a Frodo Baggins workout, carrying the Ring (one coupon) to…

Date: 2026-06-06 AO: Eagle’s Nest Q: Wax On , PAX: Slice, Yaris, Dovetail, Strat, Wheelie, Wax On, Wagon Wheel, Wreck-it Ralph, Buckshot, Peanuts, Waterboy, Spike, Foxtrot, Spit Shine FNGs: 1 Spit Shine COUNT: 14 WARMUP: various stretches THE THANG: 40:20 Tabata – 2 rounds Cindy halos Rope-less battle rope 135# deadlifts Crucifix lunges Merkin board…

Date: 2026-06-04 AO: The Bluff Q: Audit , PAX: Audit, Wheelie, Yaris, Peanuts, Wreck-it Ralph, Vizinni, Wax On, Dovetail FNGs: None COUNT: 8 In honor of an Oldie (Squash ) we relived a workout we did in the past (The Goodie) as we shaped our bodies to become Thor. Warmup: Grass grabbers / Abe Vigodas…