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ao-eagles-nest Rock around the clock summer !
Date: 2024-06-01 AO: ao-eagles-nest Q: Strat , Wax On, Kata (Jay) PAX: Audit, Budget, Dovetail, Corn Stock (Garth), Kata (Jay), Strat, Wax On, Tagalong, Power bait, Sand trap, Wheely FNGs: 1 Wheely COUNT: 12 WARMUP: 10 Side strattle hops 10 Arm circles both directions 10 Imperial walkers 10 Copperhead squats 10 Daisey pickers 2 minute…
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ao-the-bluff I get knocked down, but I get up again…
Date: 2024-05-30 AO: ao-the-bluff Q: Wax On PAX: Mac (Brandon), Audit, Dovetail, Wreck-it Ralph, Yaris FNGs: None COUNT: 6 WARMUP: Various stretchy things. Michael Phelps, backstroke, daisy pickers, leg swings, gate openers, and high knee hugs are what I remember. THE THANG: 10 Burpees 20 Curls 4 the Girls 30 Merkins 40 flutter kicks w/coupon…
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ao-the-union Pick a Touchdown, any Touchdown
Date: 2024-05-28 AO: ao-the-union Q: Dovetail PAX: Wax On, Capsized, Mac (Brandon) FNGs: None COUNT: 4 4 sore Pax made it out for a post-Murph workout, and the speed of movements reflected that, but still the best medicine for sore muscles is movement, not immobility. WARMUP: Started off with some Michael Phelps, then into arm…
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ao-eagles-nest Memorial Day Murph
Date: 2024-05-27 AO: ao-eagles-nest Q: Dovetail PAX: Convoy, Mr. Roboto, Corn Stock (Garth), Audit, Sandtrap, Woody, Walt (Antonio), Wrecking Ball, Wreck-it Ralph, Slice, Capsized, No Yak, Mac (Brandon), Wax On, Kata (Jay), Overtime, Tigger FNGs: None COUNT: 18 It was a beautiful day to celebrate our fallen heroes and current military and law enforcement members.…
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ao-eagles-nest Capture the Monkey
Date: 2024-05-25 AO: ao-eagles-nest Q: Wreck-it Ralph , Dovetail PAX: Squash (Donn Hines), Strat, Croak, Audit, Sandtrap, Wax On FNGs: None COUNT: 8 WARMUP: Dovetail took warmup after giving the Pax hints of the fun to come. We did overhead claps, seal claps, Bolt 45s, shoulder taps, and Abe Vagodas. THE THANG: Wreck-it Ralph to…
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ao-the-furnace Teamwork makes the dream work
Date: 2024-05-25 AO: ao-the-furnace Q: Vince Fuller , CareBear PAX: Capsized, CareBear, Gogurt, Mr. Roboto, No Yak, Stroop, Wrecking Ball, Woody, Vince Fuller, Zip lock, Shrink, Bullseye, Yo-Yo, Rubberband FNGs: 5 Zip lock, Shrink, Bullseye, Yo-Yo, Rubberband COUNT: 14 WARMUP: Body stretching Run in place Butt kickers THE THANG: Three rounds 20 Bodyweight squats 10…
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2ndf F3 Poker Night!
Date: 2024-05-24 AO: 2ndf Q: CareBear PAX: Audit, Dovetail, Wax On, Spike, CareBear FNGs: None COUNT: 5 F3 Starts and ends on time! 1800 everybody bought in with 25 Merkins. Audit was fashionable late, so in team sprit, Dovetail did 25 more with him! Go Team Tippy Tappers! We started with 9630 chips each, blinds…
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ao-the-bluff Fleet Feet
Date: 2024-05-23 AO: ao-the-bluff Q: Audit PAX: CareBear, Wax On, Wreck-it Ralph, Yaris (Tim) FNGs: 1 Yaris (Tim) COUNT: 5 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 principles:…
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ao-the-union Let’s do Hard Things Together
Date: 2024-05-21 AO: ao-the-union Q: Dovetail PAX: CareBear, Audit, Wax On FNGs: None COUNT: 4 EC was protracted. Despite planning to not do if at all, YHC’s internal clock thought it’d be funny apparently to go off at 3, so I said “what the heck” and got outside. Started rucking at 3:30, joined by CareBear…
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ao-the-furnace A Ruck to Remember
Date: 2024-05-20 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball FNGs: None COUNT: 2 8 Mile Ruck to kick off the week! Thankful for the fellowship! Extra points for Wrecking Balls ingenuity! Tags: ao-the-furnace, Wrecking Ball
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ao-the-bluff What’s the difference?
Date: 2024-05-16 AO: ao-the-bluff Q: Audit PAX: Nerf, Mac (Brandon), Wax On, Dovetail, Cadet (Zach) FNGs: 1 Cadet (Zach) COUNT: 6 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 Mini Murph
Date: 2024-05-14 AO: ao-the-union Q: CareBear PAX: Dovetail, Audit, Capsized, Mac (Brandon), Wrecking Ball, Wax On, CareBear FNGs: None COUNT: 7 This is F3! Mini Murph! 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…
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ao-the-furnace This is F3! Be the Buffalo!
Date: 2024-05-11 AO: ao-the-furnace Q: CareBear PAX: Capsized, Wrecking Ball, Stroop, Gogurt, Chicken scratch, CareBear, @Convoy FNGs: None COUNT: 7 This is F3! Be the Buffalo! Welcome to F3! Buffalo Vs. Cows 5 CORE PRINCIPLES: WORK OUT IS FREE OPEN TO ALL MEN HELD OUTDOORS PEER LED (Shout out to @Convoy for nailing this one…
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ao-eagles-nest You can do anything for 45 seconds…
Date: 2024-05-11 AO: ao-eagles-nest Q: Wax On , Dovetail PAX: Dovetail, Slice, Wreck-it Ralph, Corn Stock (Garth), Strat, Budget, Squash (Donn Hines), Squish, Mr. Mom, , Power Bait FNGs: 1 Power Bait COUNT: 11 WARMUP: YHC cam in a little hot this morning, so do some quick warmup stretches oyo. Followed by a nice 7-1…
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ao-the-bluff D20 Hill Run!
Date: 2024-05-09 AO: ao-the-bluff Q: CareBear PAX: Dovetail, Wax On, Mac (Brandon), Wreck-it Ralph, CareBear, 0. Whomp Whomp. FNGs: 1 0. Whomp Whomp. COUNT: 5 F3 Starts and Ends on Time! Amazing! The D 20 Dice ran the whole thing. Each Pax Rolled the D20 die twice! 10 Epic Warm-Ups! – Monkey Humpers, Turf Grabbers,…
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ao-the-union Mega Merkin Mini Challenge!
Date: 2024-05-07 AO: ao-the-union Q: CareBear PAX: Dovetail, Wax On, Slice, Mac (Brandon), CareBear FNGs: None COUNT: 5 CareBear cannot trust his pace count. Thanks to Slice for his expert golf pace. “No-rep” Dovetail found my layout a little short… ***45 Mins AMRAP WARMUP: Imperial Walkers x10 Tappy Taps x10 SSH x 10 IC THE…
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ao-the-furnace May Challenge 1.1
Date: 2024-05-04 AO: ao-the-furnace Q: Newt PAX: Mr. Roboto, Capsized, Ferrari, Woody, Trike, Björn, Convoy, Motorboat FNGs: 2 Convoy, Motorboat COUNT: 9 ***45 Mins AMRAP WARMUP: Imperial Walkers x10 Tappy Taps x10 SSH x 10 IC THE THANG: The beatdown is a 4-spoke workout. Center is 25 merkins Sidelines is 25 big boys and 25…
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ao-eagles-nest May the 4th be with You! (2.0 Day!)
Date: 2024-05-04 AO: ao-eagles-nest Q: CareBear PAX: Dovetail, Audit, Wax On, Wreck-it Ralph, Slice, Mac (Brandon), Corn Stock (Garth), Croak, Spike, Kata (Jay), Strat, graffiti, noodles, click, porkchop, mr. mom., giraffe, siren, sorry, smiles, spidermonkey, tinydancer, macarena, elastia-girl, biggysmalls, squareroot, atari, wipeout, squish, buckshot, cautiontape, ebert, setter, flipster, FNGs: 19 giraffe, siren, sorry, smiles, spidermonkey,…
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ao-the-furnace May Challenge- Week 1 Mini Challenge
Date: 2024-05-03 AO: ao-the-furnace Q: Capsized PAX: Gogurt, Wrecking Ball FNGs: None COUNT: 3 ***45 Mins AMRAP WARMUP: Imperial Walkers x10 Tappy Taps x10 SSH x 10 IC THE THANG: The beatdown is a 4-spoke workout. Center is 25 merkins Sidelines is 25 big boys and 25 yds away from center at the North and…
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ao-the-bluff The Planned unplanned workout
Date: 2024-05-02 AO: ao-the-bluff Q: Wreck-it Ralph PAX: Wax On, Mac (Brandon), Wreck-it Ralph, Audit, CareBear, Dovetail FNGs: None COUNT: 6 WARMUP: 10 Alarm Clocks Albatross Wings 20 forward, back, clap, overhead 10 Abe Vigoda Mozy to the stop sign and back THE THANG: Year of the monkey wheel(monkey related exercises): Spin the wheel for…
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