Date: 2024-08-31 AO: ao-the-furnace Q: Dovetail PAX: Newt, Chicken scratch, Mr. Roboto, Capsized, Convoy, Paddywhack, Wrecking Ball, Gogurt, Woody FNGs: None COUNT: 10 Nice to be back with the HIMs at The Furnace! Beautiful morning to warm up for the Iron Pax Challenge. WARMUP: – SSH – Imperial Walkers – 3×3 merkins: 2 sets of…

Date: 2024-08-31 AO: ao-eagles-nest Q: Blip , Wheelie PAX: Audit, Corn Stock (Garth), Budget, Broccoli, Sandtrap, Wheelie, Watermelon Wings, Tagalong, Squash (Donn Hines), Slice, PowerBait, Blender FNGs: None COUNT: 13 WARMUP: Led by Wheelie Arm Circles (Forward/Reverse) Good Mornings SSH Burpees THE THANG: Round 1 Set up cones 30-50 yds apart PAX run with coupon…

Date: 2024-08-24 AO: ao-eagles-nest Q: Kata (Jay) PAX: Broccoli, Croak, Strat, Spike, Budget, Dovetail, Acme, Audit, Slice, Mac (Brandon), Swiss Cheese, Wax On, Wheelie, Squash (Donn Hines), Wreck-it Ralph, Excel, Mr. Mom, Waterboy, Power Bait, Buckshot, Dolittle,, Blender, Howie FNGs: 2 Blender, Howie COUNT: 25 The Old Man Test v.2.0: 50 min Timer § Run…

Date: 2024-08-29 AO: ao-the-bluff Q: Wax On PAX: CareBear, Blip, Audit, Sandtrap, Dovetail, Wreck-it Ralph, Wheelie, Yaris, Swiss Cheese, Mac (Brandon) FNGs: None COUNT: 11 WARMUP: Various shoulder hip and leg stretches. Did a few extra because Yaris and Sandtrap were still out finishing their extra credit runs. THE THANG: The pax picked from the…

Date: 2024-08-27 AO: ao-the-union Q: Mac (Brandon) PAX: Dovetail, Wax On, Capsized, Blip, Wreck-it Ralph, Wrecking Ball, Wheelie, Yaris, Swiss Cheese, Sandtrap, Paddywhack FNGs: None COUNT: 12 WARMUP: SSH (20), Arm Circles (10/10), Asphalt Swipers (10), Good Mornings (10), Jog/Sprint to court. THE THANG: Low Shuffle (around court – AC), Iron Maidens (AC), Ping-pong Air…

Date: 2024-08-26 AO: ao-the-furnace Q: Wrecking Ball PAX: Paddywhack, Capsized, Woody, Chicken scratch, 1: Jack (Donald Duck) FNGs: 1 1: Jack (Donald Duck) COUNT: 6 WARMUP: Good Mornings, Toy Soldiers, Crapping in the Woods THE THANG: Run .25 miles 2 rounds of: 5 pull-ups, 10 push-ups, 15 squats (w/ a variety of rucks & weighted…

Date: 2024-08-24 AO: ao-the-furnace Q: Capsized PAX: Mr. Roboto, Wrecking Ball, Capsized, Chicken scratch, Paddywhack, Newt, Woody, Convoy, Floater, Poe FNGs: 2 Floater, Poe COUNT: 10 WARMUP: Good mornings LBACs and Flapjack Grass Grabbers Willie Mayes Hayes 6:1 Motivators THE THANG: B.O.M.B.S. The pax partnered up to complete the B.O.M.B.S. P1 took a mosey around…

Date: 2024-08-22 AO: ao-the-bluff Q: CareBear PAX: Wax On, Wheelie, Dovetail, Audit, Mac (Brandon), Wreck-it Ralph, Blip, Sandtrap, Swiss Cheese, Shaggy (Columbus, OH), Capsized, Kimchi FNGs: None COUNT: 13 August 21st….. Wait? We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of…

Date: 2024-08-20 AO: ao-the-union Q: Audit PAX: Spike, Mac (Brandon), Capsized, Wheelie, Wrecking Ball, Blip, Dovetail, Wreck-it Ralph, Yaris, Sandtrap, Paddywhack, Swiss Cheese, Wax On FNGs: None COUNT: 14 Disclaimer: I am a business professional not a fitness professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself. 5 core…

Date: 2024-01-31 AO: ao-downrange Q: PAXminer PAX: Capsized FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

Date: 2024-02-07 AO: ao-downrange Q: PAXminer PAX: Capsized FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

Date: 2024-02-08 AO: ao-downrange Q: PAXminer PAX: Capsized FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

Date: 2024-05-08 AO: ao-downrange Q: PAXminer PAX: Capsized FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

Date: 2024-08-03 AO: ao-downrange Q: Capsized PAX: Capsized, PAXminer FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized, PAXminer

Date: 2024-08-19 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball, Woody, Chicken scratch, Capsized, Paddywhack FNGs: None COUNT: 5 WARMUP: Good Mornings Overhead Claps Michael Phelps Grass Grabbers Broga Flow Pt. 1 THE THANG: Box O Murph Pax started at the pull up bar and completed reps. Next pax slowseyed to corner one, turned the corner…

Date: 2024-08-17 AO: ao-the-furnace Q: Chicken scratch PAX: Woody, Capsized, Paddywhack, Newt, Ziploc, Scoop, Double Tap, Yo-Yo, Cowbell FNGs: 1 Cowbell COUNT: 10 WARMUP: Pax completed Imperial walkers – LBAC in cadence – Smurf jacks – Burpees THE THANG: Every minute on the minute push pull legs. Pax have 1 minute to complete 3 pull…

Date: 2024-08-15 AO: ao-the-bluff Q: Audit PAX: Kansas City, Spike, Wheelie, Dovetail, Josh Sumpter, Blip, Wax On, Swiss Cheese, Sandtrap FNGs: None COUNT: 10 Disclaimer: Push yourself but know your limits and don’t hurt yourself. 5 core principles: Open to all men, free to all men, led in a rotating fashion, always held outdoors, ends…

Date: 2024-08-13 AO: ao-the-union Q: Wax On PAX: Capsized, Audit, Paddywhack, Wheelie, Bambi, Swiss Cheese, Spike, Blip, Sandtrap, Kimchi, kentucky fried FNGs: 2 Kimchi, kentucky fried COUNT: 12 WARMUP: Sir Fazio Arm Circles forward and flapjack OH Claps Seal Claps Michael Phelps Okinawan Drums Gate Openers Leg Swings THE THANG: 40/20 Tabata style workout. Static…

Date: 2024-08-12 AO: 1stf Q: Wrecking Ball PAX: Capsized, Paddywhack, Chicken scratch FNGs: None COUNT: 4 WARMUP: Flamingos, popping in the woods, Michael Phelps, Mary Catherine Gallaghers’, THE THANG: Monday Motivation: The Murph (Dora-style) MARY: ANNOUNCEMENTS: Moving this over to ao-the-furnace next Monday COT: :pray: Chicken scratch “same old”, Capsized work Travel: integrity, energy when…

Date: 2024-08-10 AO: ao-the-furnace Q: Capsized PAX: Convoy, Scoop, Gogurt, Woody, Chicken scratch, Capsized, Wrecking Ball, Scooby Snack FNGs: None COUNT: 9 WARMUP: Good Mornings Little Baby Arm Circles Grass Grabbers Imperial Walkers 7:1 Motivators (cuz school) THE THANG: 12 reps of each exercise. PAX combine each “grade” to graduate to the next one. The…