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ao-the-bluff Man your Battle Stations
Date: 2024-08-08 AO: ao-the-bluff Q: Wax On PAX: Kansas City, CareBear, Wreck-it Ralph, Spike, Sandtrap, Audit, Dovetail, Bambi, Blip, Mac (Brandon), Wheelie, Capsized, Jeremy Sumpter, Swiss Cheese FNGs: 1 Swiss Cheese COUNT: 14 I am not a professional, take everything as a suggestion. WARMUP: A short mosey with some high knees, side shuffles and karaokes.…
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ao-the-union Putt for Dough, Drive for Show!
Date: 2024-08-06 AO: ao-the-union Q: CareBear PAX: Wreck-it Ralph, Capsized, Spike, Wax On, Slice, Dovetail, Mac (Brandon), Bambi, Yaris, Corn Stock (Garth), Wrecking Ball, Wheelie, Patty Whack, Splinter, Whisker Biscuit FNGs: 1 Whisker Biscuit COUNT: 16 F3 Disc Golf! We are F3 Nation! The mission of F3 is to plant, grow and serve small workout…
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ao-the-furnace ABR AMRAP
Date: 2024-08-03 AO: ao-the-furnace Q: Newt PAX: Auto Tune, Convoy, Stroop, Wrecking Ball, Ziploc, Doolittle, Splinter, Gump FNGs: 3 Doolittle, Splinter, Gump COUNT: 9 WARMUP: LB Arm Circles Big Arm Circles Windmills Grass Grabbers Open&Close the Gaters (hip/leg warmup) THE THANG: 40min AMRAP – 15 burpees, 150 flutter kicks, 10m murder bunny 14 burpees, 50…
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ao-eagles-nest Gold…..Silver…..Bronze
Date: 2024-08-03 AO: ao-eagles-nest Q: Audit PAX: Spike, Wheelie, Blip, Squash (Donn Hines), Corn Stock (Garth), Greyhound, Dovetail, Broccoli, Wreck-it Ralph, Croak, Budget, Strat, Sandtrap, Wax On, Squishy, Power bait, Mr Mom, Camel FNGs: None COUNT: 19 Disclaimer: I am a business professional not a fitness professional, these are all suggestions. Push yourself but know…
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ao-the-bluff Corn Hole!
Date: 2024-08-01 AO: ao-the-bluff Q: Wreck-it Ralph PAX: CareBear, Blip, Dovetail, Corn Stock (Garth), Audit, Wheelie, Wax On, Wreck-it Ralph FNGs: None COUNT: 8 WARMUP: 15 overhead claps 15 seal claps 10 good mornings Hollywood stretch THE THANG: Game rules: split up in 2 teams. Each team member needs to sink a bag to move…
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ao-the-union Round and Round She Goes
Date: 2024-07-30 AO: ao-the-union Q: Dovetail PAX: Blip, Slice, Wax On, CareBear, Audit, zacharymbwolf, Corn Stock (Garth), Spike, Capsized FNGs: None COUNT: 10 Audit, CareBear, and Dovetail for a run EC at 4:30, joined by Blip at 5 for a ruck. WARMUP: – Moroccan Night Clubs – Sit farther into the squat – overhead claps…
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ao-eagles-nest AMRAP
Date: 2024-07-27 AO: ao-eagles-nest Q: Slice PAX: Acme, Audit, Corn Stock (Garth), Strat, @Nelly FNGs: None COUNT: 6 WARMUP: Seal Claps IC Grass pickers IC Macramé IC THE THANG: THREE BLOCKS; 4 Exercises; 10 reps each Repeat for 10 minutes with 3 minute recover interval between stations Block 1 Cindy Rows Hand Release Merkins Big…
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ao-the-furnace The Joy of Pain
Date: 2024-07-27 AO: ao-the-furnace Q: No Yak PAX: Double Tap, Gogurt, Woody, Chicken scratch, Convoy, Newt, Stroop, No Yak, Paddywhack, Crop Duster, Stumble Bee FNGs: 2 Crop Duster, Stumble Bee COUNT: 11 Warm up Good mornings Climb ladder (Crazy Man) Arm circles Calf stretch Shoulder stretch Smurf jacks The Thang Mosey to hill Bear crawl…
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1stf Elevation Ruck
Date: 2024-07-27 AO: 1stf Q: Dovetail , CareBear PAX: Squash (Donn Hines), Greyhound, Wax On, Capsized, Ziploc, Spike FNGs: None COUNT: 8 4.4 miles out and back on mt lemmon, over 6000 feet. Break in the middle for an epic boyband photo, some rock climbing, great music from CareBear, good conversation, and snacks. Words of…
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ao-the-bluff AeMmRoAmP
Date: 2024-07-25 AO: ao-the-bluff Q: Audit , Blip PAX: Mac (Brandon), Capsized, Wheelie, Dovetail, Reload, Yaris, Ani and Pollywog FNGs: 1 Ani and Pollywog COUNT: 10 Disclaimer: Brought to you by Blip I am no professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself. F3 is a volunteer organization…
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ao-the-union Sticky Hands
Date: 2024-07-23 AO: ao-the-union Q: Wax On PAX: Wheelie, Wreck-it Ralph, Capsized, Reload, Blip, Mac (Brandon), Dovetail, Patty Whack FNGs: None COUNT: 9 Welcome to F3. I’m not a pro, and my back hurts from an evil kettlebell workout with Kata (Jay) on Sunday so I’ll be modifying, do what you can. Some of today’s…
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ao-eagles-nest Another Day in Paradise
Date: 2024-07-20 AO: ao-eagles-nest Q: Dovetail PAX: Wreck-it Ralph, Strat, Blip, Budget, Corn Stock (Garth), Wax On, Wheelie, Broccoli, Audit, Sandtrap, Acme, Camel, Greyhound , Jello FNGs: 1 Jello COUNT: 15 Comebacks, downranges, and FNGs, oh my! 15 HIMs out for a great day followed by coffeeteria at the park. Audit and Wreck-it Ralph made…
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ao-the-furnace PPL Machine Mk. 2
Date: 2024-07-20 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Stroop, No Yak, Wrecking Ball, Woody, Ziploc, Paddywhack FNGs: None COUNT: 8 WARMUP: Stretches for quads and shoulders and hips during the opening speech Imperial Walkers (IC 4-is-1) Windmills (IC 2-is-1?) LBAC (OYO?) Smurf Jacks (IC) Burpees (OYO) THE THANG: Split into groups of 3. Each…
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ao-the-bluff Moon Shot
Date: 2024-07-18 AO: ao-the-bluff Q: Audit PAX: CareBear, Spike, Capsized, Wheelie, Blip, Dovetail, Yaris, Wax On, TONK ( H Brent) FNGs: 1 TONK ( H Brent) COUNT: 10 5 core principles: Open to all men, free to all men, led in a rotating fashion, always held outdoors, ends with a circle of trust. I am…
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ao-the-union To the Moon!
Date: 2024-07-16 AO: ao-the-union Q: CareBear PAX: Audit, Capsized, Wax On, Dovetail, Wrecking Ball, Yaris, Blip, CareBear, Wheelie, Spike, @Patty Whack FNGs: 1 @Patty Whack COUNT: 11 F3 Moon Walk! 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…
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ao-eagles-nest Three Headed Dragon!
Date: 2024-07-13 AO: ao-eagles-nest Q: CareBear , Audit, Kata (Jay) PAX: Audit, Dovetail, Slice, Wreck-it Ralph, Kata (Jay), Squash (Donn Hines), Croak, Tagalong, Strat, Wheelie, Sandtrap, Corn Stock (Garth), Tiger, Camel FNGs: None COUNT: 15 Three Headed Dragon! We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups…
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ao-the-furnace Goo Goo Ga Ga 👶
Date: 2024-07-13 AO: ao-the-furnace Q: Capsized PAX: Stroop, Convoy, No Yak, Chicken scratch, Wrecking Ball, Capsized, Auto Tune, Yo-Yo, Björn, Paul Heller (Double Tap) FNGs: 1 Paul Heller (Double Tap) COUNT: 10 WARMUP: Good Mornings Little Baby Arm Circles Toy Soldiers LLC Potty Training Tummy Time Crawling in place Motivators 8 to 4 THE THANG:…
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ao-the-bluff @CareBear’s First Beat Down by @Steubie. 475 Days Ago!
Date: 2024-07-11 AO: ao-the-bluff Q: CareBear PAX: Audit, Dovetail, Capsized, Mac (Brandon), Wreck-it Ralph, CareBear FNGs: None COUNT: 6 CareBear’s First Beat Down by Steubie. 475 Days Ago! 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…
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ao-the-union Ruck Finals! BFF Test #2!
Date: 2024-07-09 AO: ao-the-union Q: CareBear PAX: Wrecking Ball, Dovetail, Mac (Brandon) FNGs: None COUNT: 4 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 leave no man where you find him.” F3…
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ao-eagles-nest Workouts are better with friends
Date: 2024-07-06 AO: ao-eagles-nest Q: Wax On PAX: CareBear, Dovetail, Broccoli, Corn Stock (Garth), Kata (Jay), Squash (Donn Hines), Strat, Sandtrap FNGs: None COUNT: 9 WARMUP: Sir Fazio Arm Circles forward and flapjack Michael Phelps Okinawan Drums Don Quixote Gate Openers Leg Swings THE FIRST THANG: Partner Up Partner A – Farmer carries 2 Cindys…
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F3 Tucson
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