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ao-the-furnace IPC week 0
Date: 2025-09-06 AO: ao-the-furnace Q: Chicken scratch PAX: BeWell, Woody, Capsized, Gogurt, Turtle, Convoy, Newt, Sockos, Double Tap, Paddywhack, Yo-Yo FNGs: None COUNT: 12 This actually was a hero WOD and I completely forgot to mention that. WARMUP: Did some SSH, LBACs, and imperial walkers in cadence THE THANG: Incoming… MARY: 200 BBSUs included ANNOUNCEMENTS:…
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ao-eagles-nest IPC Week 0 (Iron PAX Challenge)
Date: 2025-09-06 AO: ao-eagles-nest Q: Little Red PAX: Audit, Dovetail, Waterboy, Squash, CareBear, Wax On, Blip, Wreck-it Ralph, Slice, Tagalong, Blueline, Watermelon Wings, Buckshot, Strat, Supernova, Foxtrot, Sparty, Janeway FNGs: None COUNT: 19 This week’s workout is dedicated to US Sgt. Zachery D. Tellier who died in 2009 from wounds he sustained on ground patrol…
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ao-the-bluff Dad Life
Date: 2025-09-04 AO: ao-the-bluff Q: Slag PAX: CareBear, Blueline, Capsized, Wheelie, Little Red, Audit, Waterboy, Slag, Wax On, Dovetail FNGs: None COUNT: 10 WARMUP: Good mornings, side shuffle hops, 5 min jog THE THANG: Carrying several heavy odd objects up a big hill. Double cast iorn sink, 100lb heavy bag, big truck tire and two…
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ao-run-club-the-trenches Run like the wind!💨
Date: 2025-09-03 AO: ao-run-club-the-trenches Q: BeWell PAX: Mater FNGs: None COUNT: 2 WARMUP: Stretch OYO THE THANG: Running! MARY: … ANNOUNCEMENTS: There’s always room for one more! COT: Tags: ao-run-club-the-trenches, Mater
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ao-nevermore An object in motion
Date: 2025-09-03 AO: ao-nevermore Q: Wax On PAX: Blip, Audit, Slag, Wheelie, Kale, Budget, Foxtrot, Nostradamus, Filibuster FNGs: 1 Filibuster COUNT: 10 WARMUP: some warm up stretches (or cool down for the extra credit crew) THE THANG: Today’s adventures included trail running, track running, rucking, bleachers and sprinting. ANNOUNCEMENTS: Forgot to announce anything. Watch slack…
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ao-the-union Is It Fall Yet?
Date: 2025-09-02 AO: ao-the-union Q: Dovetail PAX: Wheelie, Wax On, Flo, Corn Stock (Garth), Tagalong, Waterboy FNGs: None COUNT: 7 Beautiful sunrise as we started out this morning. Welcome to The Union Tagalong! WARMUP: – Copperhead squats – Arm circles – Overhead claps – Daisy pickers – Hillbillies – Imperial walkers – Butt kickers THE…
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ao-the-furnace Murph’s Ladder (With a Twist!)
Date: 2025-09-01 AO: ao-the-furnace Q: Capsized PAX: CareBear, Woody, Chicken scratch, Wrecking Ball, Sockos, BeWell, Capsized, Blueline, Sticks FNGs: None COUNT: 9 WARMUP: Good Mornings Seal Claps OH Claps Copperhead Squats Grass Grabbers Penalty Burpees THE THANG: Murph’s Ladder Pax started at cone 1 with 5 pull-ups then run to cone 2. Complete 10 merkins…
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ao-the-furnace Back to School ✏️ 📖
Date: 2025-08-30 AO: ao-the-furnace Q: Capsized PAX: Chicken scratch, Ghostbuster, Paddywhack, Sockos, BeWell, Capsized, Double Tap, Mater, Turtle, Newt, Nick FNGs: None COUNT: 11 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-the-furnace, Chicken scratch, Ghostbuster, Paddywhack, Sockos, BeWell, Capsized, Double Tap, Mater, Turtle, Newt, Nick
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ao-eagles-nest Gridiron Goals
Date: 2025-08-30 AO: ao-eagles-nest Q: Audit PAX: Dovetail, Waterboy, Blip, Wheelie, Little Red, Blueline, CareBear, Slice, Buckshot, Papa Jono, Sticks, Strat, Foxtrot, Supernova (Wesley), Sparty (Dave) FNGs: 2 Supernova (Wesley), Sparty (Dave) COUNT: 16 F3 is a worldwide organization with the intent to grow men into leaders for their communities. Thanks for taking the challenge…
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ao-the-bluff Sum of this, Sum of that
Date: 2025-08-28 AO: ao-the-bluff Q: Wheelie PAX: Slag, CareBear, Audit, Wax On, Blueline, Dovetail, Sticks FNGs: None COUNT: 8 WARMUP: 5-1 motivators Copperhead squats THE THANG: 2 teams, Team This. Team That. Order of operations is important in math. When adding, do what’s in the parentheses first, but the order of the parentheses doesn’t matter.…
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ao-nevermore Can you shoulder it?
Date: 2025-08-27 AO: ao-nevermore Q: Wheelie PAX: Blip, Wax On, Audit, Slag, Foxtrot FNGs: None COUNT: 6 WARMUP: Good mornings Arm circles/flapjack 5-1 motivators Brief stretch OYO THE THANG: Ruck a lap 15 Carolina dry docks Ruck the bleachers Repeat ANNOUNCEMENTS: Coming soon: 2nd f lunch Hot dog social Little Red’s place Lots more in…
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ao-run-club-the-trenches Welcome to the Jungle
Date: 2025-08-27 AO: ao-run-club-the-trenches Q: BeWell PAX: Paddywhack, Wrecking Ball, Mater FNGs: None COUNT: 4 WARMUP: Stretches OYO THE THANG: Running and pushing ourselves. MARY: Apparently, you use your abs to run. ANNOUNCEMENTS: Hopefully FNG next week. COT: Wrecking Ball prayers for brother Joe for restoration through difficult times Paddywhack prayers for mental, spiritual, and…
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ao-the-union Decks of Death – Choose your own adventure
Date: 2025-08-26 AO: ao-the-union Q: Wax On PAX: Corn Stock (Garth), Audit, Capsized, Papa Jono, Wheelie, Flo FNGs: None COUNT: 7 WARMUP: OYO Stretches THE THANG: The gloom blessed us today with a light rain, an awesome sunrise, and a fantastic rainbow to accompany the beatdown this morning. YHC chose the “Happy wakeup music” mix,…
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ao-the-furnace Monday Murph 8/25
Date: 2025-08-25 AO: ao-the-furnace Q: Chicken scratch PAX: BeWell, hooligan, Mater, Wrecking Ball, Paddywhack FNGs: None COUNT: 6 WARMUP: Some glutes and core activations and SSH THE THANG: Dora style partner Murph: One partner runs while the other chips away at the Murph and then switch until the cumulative Murph total has been met. Mater…
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ao-eagles-nest Wallace’s Last Stand
Date: 2025-08-23 AO: ao-eagles-nest Q: Wax On PAX: Wheelie, Wreck-it Ralph, Dovetail, Little Red, Squash, Strat, Grant Franzen, Buckshot, Foxtrot, Papa John FNGs: 1 Papa John COUNT: 11 Since August 23, 1305 marks his execution, we’ll honor his life with a mix of grit, courage, and Scottish flair. “Freedom Beatdown: Wallace’s Last Stand” (60 min…
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ao-the-furnace Blame the Dice
Date: 2025-08-23 AO: ao-the-furnace Q: Chicken scratch PAX: BeWell, Woody, Mater, Newt, Wrecking Ball, Capsized, Ghostbuster, Gogurt, Turtle FNGs: None COUNT: 10 WARMUP: Pax got a preview of a day-in-the-life of a recovering back injury with: 30 SSH (4 is 1, IC) TA Marches OYO Tractioning (? The thing where you lie down and push…
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ao-the-bluff Don’t Let It Pop!
Date: 2025-08-21 AO: ao-the-bluff Q: Blip PAX: Wax On, Squash, Dovetail, Wheelie, Slag, Wreck-it Ralph, Waterboy FNGs: None COUNT: 7 WARMUP: – Good mornings – Arm circles – Copperhead squats – Will Mays Hayes THE THANG: The Thang 1 – Pax 1 Run for the STOP sign – Pax 2 100 ea. of the following…
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ao-downrange F3 Nash – Stronghold (4:13 Partnership)
Date: 2025-08-21 AO: ao-downrange Q: QSignups PAX: Capsized FNGs: None COUNT: 2 This AO is a partnesrhip with 4:13 Strong which is a local organization whose mission is “Through faith-based vocational and life skills training, we build stronger men, stronger families and a stronger Nashville.” They have a 6-8 month residential program to accomplish this.…
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ao-downrange F3 Titan – Nashville
Date: 2025-08-20 AO: ao-downrange Q: QSignups PAX: Capsized FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized
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ao-run-club-the-trenches Run 🌳🌳🌳 Run
Date: 2025-08-20 AO: ao-run-club-the-trenches Q: BeWell PAX: Mater FNGs: None COUNT: 2 WARMUP: Stretches OYO THE THANG: Running for a little bit MARY: ANNOUNCEMENTS: Runs are better together, and the trenches will always have you with open arms! Mater attendance in spirit COT: Tags: ao-run-club-the-trenches, Mater
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F3 Tucson
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