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ao-nevermore Nevermore
Date: 2025-08-20 AO: ao-nevermore Q: Wheelie PAX: Dovetail, Waterboy, Blip, Wax On, Foxtrot FNGs: None COUNT: 6 WARMUP: Poorly begun, expertly finished 5 to 1 motivators Stretch it out OYO THE THANG: We laughed We grunted We whined We ran We rucked We blasted our abs OYO on the bleachers. ANNOUNCEMENTS: LOTS coming up over…
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ao-the-union Cindy Lou Who?
Date: 2025-08-19 AO: ao-the-union Q: Wheelie PAX: Corn Stock (Garth), Wax On, Blueline, CareBear, Sticks, Flo FNGs: 1 Flo COUNT: 7 WARMUP: Good mornings Arm circles fwd/flapjack 5-1 motivators Copperhead merkins Copperhead squats THE THANG: Round 1: 45/15 Tabata Copperhead shoulder press Copperhead squat Copperhead curls Copperhead dead lift Copperhead Bulgarian split squat L Copperhead…
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ao-downrange Wash Park Run Club
Date: 2025-08-19 AO: ao-downrange Q: Sandtrap PAX: Audit FNGs: None COUNT: 2 WARMUP: OYO Stretches THE THANG: Just over two loops at Washington Park for a total of 6 mile high miles. No extra inhaler usages needed for Audit but it was dicey for a while. Great push by Sandtrap to get us out there…
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ao-the-furnace Murphiversary!
Date: 2025-08-18 AO: ao-the-furnace Q: Wrecking Ball PAX: Little Red, Mater, Sockos, Chicken scratch, Capsized, hooligan, Paddywhack FNGs: None COUNT: 8 I’m Wrecking Ball, not a professional (but I do the difference between a hamstring and a quad, Little Red ) Mater , Capsized , & Wrecking Ball ran 3+ miles for EX WARMUP: The…
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ao-the-furnace Fully Functional Father
Date: 2025-08-16 AO: ao-the-furnace Q: Turtle PAX: Capsized, BeWell, Turtle, Wrecking Ball, Chicken scratch, Double Tap, Gogurt, Mr. Schneebly, The Gaffer, Dusty Bottoms, Ghostbusters FNGs: 2 Dusty Bottoms, Ghostbusters COUNT: 11 WARMUP: Arm circles small front/back 10 merkins in cadence 20 squats OYO 10 Freddie Mercuries in cadence 40 second bird dog 40 second invisible…
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ao-eagles-nest Resisted Relays
Date: 2025-08-16 AO: ao-eagles-nest Q: Little Red PAX: Blueline, Blip, Wreck-it Ralph, Dovetail, Buckshot, Strat, Wax On, CareBear, Waterboy, Slice, tin man, Wheelie, Audit, Stixs, Foxtrot, Big Bad FNGs: None COUNT: 17 WARMUP: Abe Vigodas Willie Mays Hays OYO child’s pose c, l, r Copperhead squats Good mornings Arm circles Flapjacks OYO quad stretch THE…
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ao-the-bluff Compete
Date: 2025-08-14 AO: ao-the-bluff Q: Audit PAX: Wax On, Dovetail, Wheelie, Blip, Waterboy, Slag FNGs: None COUNT: 7 F3 is you vs you but today we worked in a team competition. Why you ask? Because our focus/drive/effort/accountability can differ when working for ourselves as opposed to working as part of a team. WARMUP: Artifical Turf…
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ao-nevermore Not So Hot, Weather-wise
Date: 2025-08-13 AO: ao-nevermore Q: Blip PAX: Audit, Slag, Kale, Little Red, Wax On, Wheelie FNGs: None COUNT: 7 WARMUP: Good mornings, Abe Vigodas, Copperhead Squats THE THANG: Running, Rucking, Walking, and Bleachers Note: Wheelie did bear crawls up AND down the bleachers. Thanks to Wax On for the video. ANNOUNCEMENTS: The Furnace is hosting…
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ao-run-club-the-trenches run club
Date: 2025-08-13 AO: ao-run-club-the-trenches Q: Wrecking Ball PAX: BeWell FNGs: None COUNT: 2 WARMUP: warmup OYO… there was a :snake: right near where we start (a young rattlesnake) … be careful out there! Somebody was already calling 911 THE THANG: Set goals and chase ‘em down. We both hit our goals, but it was definitely…
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ao-the-union Schrödinger’s workout
Date: 2025-08-12 AO: ao-the-union Q: Wax On PAX: Audit, Wheelie, Capsized, Corn Stock (Garth), Slag FNGs: None COUNT: 6 F3 Schrödinger’s Workout 45-Minute Total Body Beatdown “Until we start, you don’t know if this will kill you or make you stronger… it’s probably both.” Warm-Up – “Opening the Box” (5 min) • SSH – 20…
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ao-the-furnace Murph + Choices
Date: 2025-08-11 AO: ao-the-furnace Q: hooligan PAX: Wrecking Ball, Mater, Chicken scratch, Paddywhack, Sockos, hooligan FNGs: None COUNT: 6 WARMUP: Willie Mays, SSHs, Windmills THE THANG: 3 sets of 5x10x15 followed by roll the dice choice of four possible exercises followed by quarter mile run. Rinse and repeat. MARY: No ANNOUNCEMENTS: one year anniversary of…
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ao-eagles-nest Minute to Win It
Date: 2025-08-09 AO: ao-eagles-nest Q: Waterboy , Squash PAX: Tagalong, Slice, Buckshot, Squash, Wreck-it Ralph, Wax On, Strat, Blip, Copper Top, Wheelie, Blender, Dovetail, Yaris, Waterboy, Aimhigh, Cinco, Foxtrot, Gizmo, Lay up, Powerbait, Bob Ross, Magellan, Igloo FNGs: 3 Bob Ross, Magellan, Igloo COUNT: 23 WARMUP: None THE THANG: Waterboy’s half 5 stations: 1. Herkins…
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ao-the-furnace 2 > (or better than 🙄) 1 – someone point out the inaccuracies with that expression
Date: 2025-08-09 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball, Chicken scratch, Gogurt, Woody, BeWell, Capsized, Paddywhack, Mater, Turtle FNGs: None COUNT: 9 Woody prioritized hydration over punctuality and had no ragrets in administering burpees. Sadly this erased Chicken scratch’s best effort to hustle into the circle to avoid them… WARMUP: Good Mornings BURPEES 2 lap…
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ao-the-bluff Oh man, that’s kinda heavy
Date: 2025-08-07 AO: ao-the-bluff Q: Wheelie PAX: Blip, Little Red, Wax On, Slag, Squash FNGs: None COUNT: 6 WARMUP: Copious jaw flapping THE THANG: 3 stations with 2 exercises per station. 5 reps per exercise. Each rep is 5 seconds up and 5 seconds down. Each exercise is performed a total of 4 times. Everybody…
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ao-nevermore Hot Hot Hot
Date: 2025-08-06 AO: ao-nevermore Q: Audit PAX: Wax On, Blip, Wheelie, Slag, Kale, Budget FNGs: None COUNT: 7 It was a warm morning but a good morning. EC Interval runs for Budget, Kale, and Audit that really hurt this morning. Mostly ruckers for the BD today with Wheelie creating a breeze as he zipped past…
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ao-run-club-the-trenches Runnin Runnin and Runnin Runnin
Date: 2025-08-06 AO: ao-run-club-the-trenches Q: Capsized PAX: Woody, BeWell, Capsized FNGs: None COUNT: 3 WARMUP: OYÓ THE THANG: Running west of Eden MARY: sorry but no ANNOUNCEMENTS: 9/11 Tower Challenge COT: BeWell lots of decisions – prayer for peace and wisdom Capsized new job prospect – peace in the waiting and vision/motivation to finish well…
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ao-the-union Core crucible
Date: 2025-08-05 AO: ao-the-union Q: Wax On PAX: Dovetail, Audit, Wheelie, Slag, Corn Stock (Garth) FNGs: None COUNT: 6 WARMUP: happened THE THANG: We did the Deck of Death: Core Cardio Edition today. There are 100 reps of each move in the deck. We blasted through 3/4 of the deck today at a cardio adjacent…
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ao-the-furnace Murph’s Ladder
Date: 2025-08-04 AO: ao-the-furnace Q: Capsized PAX: Woody, Wrecking Ball, Mater, Capsized, Chicken scratch, hooligan, Baby Back FNGs: None COUNT: 7 WARMUP: Good Mornings Seal Claps OH Claps Michael Phelps Hillbilly Squats Grass Grabbers THE THANG: Murph’s Ladder Pax started at cone 1 with 5 pull-ups then run to cone 2. Complete 10 merkins and…
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ao-the-furnace The Great British Workout Show
Date: 2025-08-02 AO: ao-the-furnace Q: BeWell PAX: BeWell, Mr. Schneebly, Woody, Turtle, Capsized, Gogurt, Convoy, The Gaffer, Stroop FNGs: None COUNT: 9 WARMUP: Good Morning [8 IC] SSH [5 IC] Clamshells (shoutout Wrecking Ball) [5 each side OYO] Little Arm Circles [10 front and back IC] Michael Phelps [OYO] THE THANG: YHC devised three different…
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ao-eagles-nest Pacoball Anyone?
Date: 2025-08-02 AO: ao-eagles-nest Q: Blip PAX: Budget, Wheelie, Audit, Copper Top, Wax On, Yaris, Wreck-it Ralph, Little Red, Squash, Strat, Slice, @powerbait, @foxtrot FNGs: None COUNT: 14 WARMUP: Good Mornings Arm Circles/Flapjack Copperhead Squats Windmills THE THANG: TOLL BRIDGE- Pax 1 Round 1 – 10 Merkins Round 2 – 15 SSHs Round 3 –…
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F3 Tucson
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