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2ndf 2nd F Lunch
Date: 2024-07-05 AO: 2ndf Q: Dovetail PAX: Spike, CareBear, Mac (Brandon), Wax On, Slice, Wreck-it Ralph, Flounder, Sandtrap, Tigger FNGs: None COUNT: 11 WARMUP: conversation THE THANG: loaded baked potatoes MARY: getting up from the table ANNOUNCEMENTS: Wax On has the Q for Eagle’s Nest tomorrow. Bring a coupon (aka “Cindy” aka cinder block) Tags:…
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ao-special-events 1776
Date: 2024-07-04 AO: ao-special-events Q: Kata (Jay) PAX: Corn Stock (Garth), CareBear, Dovetail, Excel, Kata (Jay), Spike, Wax On, Wreck-it Ralph, Wrecking Ball, Tigger, Camel FNGs: 1 Camel COUNT: 11 WARMUP: Cherry pickers, Good Morning, LBAC THE THANG: 100 of Each: Dip Squat Hillbilly (L+R) Lunge Mericans Big Boy Sit up Shoulder Tap (L+R) Flutter…
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ao-the-union This is F3! Dora with a Ruck! Ruck Week 4!
Date: 2024-07-02 AO: ao-the-union Q: CareBear PAX: Dovetail, Wax On, Mac (Brandon), Wreck-it Ralph, Spike, Bambi, CareBear FNGs: None COUNT: 7 This is F3! Dora with a Ruck! Ruck Week 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…
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ao-the-furnace Little Bit of HIIT
Date: 2024-06-29 AO: ao-the-furnace Q: No Yak PAX: Convoy, Gogurt, Tanner Valus, Yo-Yo, Stroop, Woody, Newt, Big Dif FNGs: None COUNT: 9 WARMUP: good mornings, arm circles, calf and shoulder stretch, lunge and reach to sky, calisthenics. THE THANG: 7 rounds of: 15 Box jumps 15 V-ups 15 Mountain Climbers (2 is 1) 15 Freddie…
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ao-eagles-nest It’s Gettin’ Hot in Here
Date: 2024-06-29 AO: ao-eagles-nest Q: Dovetail PAX: CareBear, Sandtrap, Wheelie, Strat, Kata (Jay), Squash (Donn Hines), Corn Stock (Garth), Blip, Wreck-it Ralph, Broccoli, Budget, Tigger, Graffiti FNGs: None COUNT: 14 WARMUP: High knees/butt kickers, SSH, 10s each, R&R • Good mornings • Windmills • Hillbillies • Imperial Walkers • Australian Mountain Climbers – skipped for…
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ao-the-bluff Trivial Pursuit…..or is Pursuit Trivial
Date: 2024-06-27 AO: ao-the-bluff Q: Audit PAX: CareBear, Blip, Dovetail, Wreck-it Ralph, Bambi, Reload FNGs: None COUNT: 7 Disclaimer: F3 is a worldwide community of men put together to invigorate leadership by setting small community workouts groups. Thanks for coming out this morning helping me to become a better leader! 5 core principles: Open to…
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ao-the-union Release The Kraken! With a Ruck! Ruck Week 3!
Date: 2024-06-25 AO: ao-the-union Q: CareBear PAX: Audit, Mac (Brandon), Dovetail, Wreck-it Ralph, Blip, Yaris, Bambi, CareBear, Reload FNGs: None COUNT: 9 This is F3! Release The Kraken! With a Ruck! Ruck Week 3! We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups for men for the…
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ruck-your-az-off F3 Cooler Ruck
Date: 2024-06-22 AO: ruck-your-az-off Q: CareBear PAX: Mac (Brandon), Dovetail FNGs: None COUNT: 3 Simple. Put 5 canned beverages in Mac (Brandon)’s backpack, have Audit down one with you in the parking lot, Get to Rucking. 4.23 Miles Covered! Great Conversation! Thanks Gents! Tags: ruck-your-az-off, Mac (Brandon), Dovetail
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ao-eagles-nest Evil Ladder
Date: 2024-06-22 AO: ao-eagles-nest Q: Kata (Jay) PAX: Audit, CareBear, Kata (Jay), Corn Stock (Garth), Strat, Mac (Brandon), Tigger, 0 FNGs: 1 0 COUNT: 7 THE THANG: Each ladder is an Amrap of equivalent minutes, do each exercise and add the ladder amount to it. Once you get to the end, turn around and do…
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ao-the-furnace The PPL Machine
Date: 2024-06-22 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Newt, Ziploc, Woody, Tanner Joseph Valus, No Yak, Chicken scratch FNGs: None COUNT: 7 Warm ups – imperial walkers IC – Windmills IC – LBAC IC – Smurf jacks – Burpees – Merkins on the knees – Side squat lunge things – Stretches The THANG Split…
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ao-the-bluff Leg Day
Date: 2024-06-20 AO: ao-the-bluff Q: Mac (Brandon) PAX: CareBear, Audit, Bambi, Blip, Yaris FNGs: None COUNT: 6 WARMUP: Grab a heavy thing (sandbag/ruck) and walk for a while. THE THANG: Low shuffle 100m Iron maiden 100m HIIT Sprint/Walk up the hill 400m Air squats 50m Suicides 250m Frog Jumps 50m High Knees 130m Sprint 100m…
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ao-the-union This is F3! Ruck Week #2!
Date: 2024-06-18 AO: ao-the-union Q: CareBear PAX: Audit, Dovetail, Wax On, Mac (Brandon), Wreck-it Ralph, Budget, Yaris, CareBear, Spike FNGs: None COUNT: 9 This is F3! Ruck Week #2! Coming off a Spartan Trifecta Weekend, I Hastily planned this Q. PAX got off straight away with a .5 Mile Ruck with a healthy average pace…
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ao-the-furnace Is Something on Fire?
Date: 2024-06-15 AO: ao-the-furnace Q: Dovetail PAX: Capsized, Convoy, Newt, Björn, Scoop, Chicken scratch, Ziploc, Woody FNGs: None COUNT: 9 Capsized and Chicken scratch for EC! WARMUP: – High knees/butt kickers, SSH, 10s each, R&R – Good mornings – Windmills – Hillbillies – Imperial Walkers – Australian Mountain Climbers 10/20s – 10s run, 20s mosey…
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ao-eagles-nest Blacksmith 101
Date: 2024-06-15 AO: ao-eagles-nest Q: Wax On PAX: Audit, Corn Stock (Garth), Blip, Wreck-it Ralph, Sandtrap, Strat, Squash (Donn Hines), Acme FNGs: None COUNT: 9 WARMUP: Good mornings Grass Grabbers Copperhead Merkins Copperhead Squat Arm circles Flapjack THANG1 – Horseshoe: 12 exercises, 15 reps each. 1-Merkins, 2- Mtn Climbers, 3- Dry Docks, 4- Lunges, 5-…
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ao-the-bluff Accuracy and Luck
Date: 2024-06-13 AO: ao-the-bluff Q: Wax On PAX: Mac (Brandon), Audit, Dovetail, CareBear, Spike FNGs: None COUNT: 6 WARMUP: Various stretchy things like: Michael Phelps, Okinawan Drums, Gate Openers, Straight Leg Kicks THE THANG: Pax took turns tossing a horseshoe at a railroad spike knife in the ground. The number of inches away from the…
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ao-the-union Ruck Week #1!
Date: 2024-06-11 AO: ao-the-union Q: CareBear PAX: Audit, Dovetail, Capsized, Blip, Wax On, Wreck-it Ralph, Bambi, Spike, Mac (Brandon), Yaris, CareBear FNGs: None COUNT: 11 This is F3! Ruck Week #1! We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male…
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ao-the-furnace What Goes Up…
Date: 2024-06-08 AO: ao-the-furnace Q: Capsized PAX: Woody, Chicken scratch, Convoy, Mr. Roboto, Scoop, Ziploc, Newt, Tanner Joseph Valus, Capsized FNGs: None COUNT: 9 WARMUP: Good mornings Windmills LBACs Willie Mays Hayes Copperhead Sumo Squats Walk it Out SSH Indian Run – Last Pax dropped off to knock out 10 merkins before running tk the…
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ao-the-bluff #52
Date: 2024-06-06 AO: ao-the-bluff Q: Audit PAX: CareBear, Mr. Roboto, Capsized, Wax On, Wrecking Ball, Dovetail, Yaris FNGs: None COUNT: 8 Disclaimer: F3 is a worldwide community of men put together to invigorate leadership by setting small community workouts groups. Thanks for coming out this morning to help me become a better leader! 5 core…
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ao-the-union Baseline Functional Fitness Test #1
Date: 2024-06-04 AO: ao-the-union Q: CareBear PAX: Dovetail, Audit, Capsized, Wax On, Mac (Brandon), Wreck-it Ralph, Spike, CareBear FNGs: None COUNT: 8 This is F3! Baseline Functional Fitness Test! 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.…
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ao-the-furnace Capture the Flag Pt2
Date: 2024-06-02 AO: ao-the-furnace Q: Gogurt , Capsized PAX: Chicken scratch, Convoy FNGs: None COUNT: 4 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-the-furnace, Chicken scratch, Convoy
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F3 Tucson
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