Date: 2024-09-05 AO: ao-the-bluff Q: Audit PAX: CareBear, Mac (Brandon), Wheelie, Blip, Dovetail, Wax On FNGs: None COUNT: 7 Disclaimer: I am not a fitness professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself. I’ll be doing the same today. 5 core principles: Open to all men, free to…

Date: 2024-09-03 AO: ao-the-union Q: CareBear PAX: Capsized, Wax On, Wreck-it Ralph, Yaris, Wheelie, Sandtrap, Bambi FNGs: None COUNT: 8 Friends! – Whodini -1984 We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. “Leave no man behind, but…

Date: 2024-09-02 AO: ao-the-furnace Q: Capsized PAX: Capsized, Chicken scratch, Paddywhack, Woody, Wrecking Ball, Donald Duck FNGs: None COUNT: 6 WARMUP: LBACs Grass Grabbers Copperhead Squats Copperhead Merkins THE THANG: 1/2 Mile Run AMRAP 5 pullups 10 merkins 15 squats 1/2 Mile Run Keep It Simple MARY: na ANNOUNCEMENTS: 2ndF Lunch this Friday! Iron Pax…

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…