-
ao-the-bluff Audit & Dovetails Co-Q
Date: 2025-07-31 AO: ao-the-bluff Q: Audit , Dovetail PAX: Wax On, Squash, Wheelie, Little Red, Paul (Sardine), Waterboy, Graffiti FNGs: None COUNT: 9 WARMUP: Good mornings / Willie Mays Hays / Squat Raises / 5-1 Motivators THE THANG: Pax splits into 2 teams. T1 runs suicides on bball court T2 variable squats (each squat has…
|
-
ao-nevermore That which makes Edgar’s heart race
Date: 2025-07-30 AO: ao-nevermore Q: Wheelie PAX: Audit, Budget, Wax On, Blip FNGs: None COUNT: 5 WARMUP: Good mornings Side straddle hops High knees THE THANG: Modify as desired, and there was plenty of that. Ruck the bleacher stairs both ways Run a lap around the track Repeat ANNOUNCEMENTS: 2nd F lunch this Friday COT:…
|
-
ao-run-club-the-trenches Head East young men
Date: 2025-07-30 AO: ao-run-club-the-trenches Q: Wrecking Ball PAX: BeWell FNGs: None COUNT: 2 WARMUP: OYO THE THANG: BeWell & I ran together, east of Eden… 3.5 miles MARY: breathing was difficult…. Does that count? ANNOUNCEMENTS: COT: BeWell has a full schedule, praying for rest and peace, caring for himself, in the midst of the heavy…
|
-
ao-the-union EN”CORE” EN”CORE”….plus legs
Date: 2025-07-29 AO: ao-the-union Q: Little Red PAX: Wax On, Wheelie, Corn Stock (Garth), Dovetail, Waterboy, SpeedSquare, SpeedSquare FNGs: 1 SpeedSquare COUNT: 7 WARMUP: Good mornings Leg swings (fwd and sideways) Waist circles Willie Mays Hays Quad stretch THE THANG: As I mentioned in the preblast, just like an amazing en”core”, we must do it…
|
-
ao-the-furnace Monday Motivation
Date: 2025-07-28 AO: ao-the-furnace Q: Wrecking Ball PAX: Mater, Chicken scratch, Roo (Matthew) FNGs: None COUNT: 4 Roo led us through a whole series of warm-ups that increased in difficulty, and blended into the bestdown We did core, Merkin-type stuff, farmer carries, and pull-ups (EMOM) MARY: Yes (built into the beatdown) COT: Matthew is starting…
|
-
ao-the-furnace The Mary Go-Round
Date: 2025-07-27 AO: ao-the-furnace Q: Gogurt PAX: BeWell, Stroop, Wrecking Ball, Yo-Yo, Gogurt, Turtle, Chicken scratch, Capsized, Mater, The Gaffer FNGs: 1 The Gaffer COUNT: 10 WARMUP: 8 – Good Mornings 8 – Abe Vigodas 4 – Tie Fighters (each side) 10 – Copperhead Jump Squats 6-to-1 Merkin Pyramid THE THANG: Mary #1 – Mind…
|
-
ao-eagles-nest Timekeeper’s Wrath
Date: 2025-07-26 AO: ao-eagles-nest Q: Wax On PAX: Waterboy, Wreck-it Ralph, Dovetail, Strat, Blender, Buckshot, Little Red, Wheelie, Squash (Donn Hines), Slice, Foxtrot FNGs: None COUNT: 12 WARMUP: Some shoulder stretches, copperhead squats, grass grabbers, and Abe Vagotas. THE THANG: Q pulled a card from the bodyweight card stack and the pax performed the exercise…
|
-
ao-run-club-the-trenches Jump for joy, we get to run
Date: 2025-07-25 AO: ao-run-club-the-trenches Q: BeWell PAX: Paddywhack FNGs: None COUNT: 2 WARMUP: Stretches OYO THE THANG: Running for fun MARY: We use our abs to run I’m pretty sure… ANNOUNCEMENTS: COT: Paddywhack Mental health struggles and support as girlfriend has started work this week BeWell unprocessed emotions that may be affecting relationships Tags: ao-run-club-the-trenches,…
|
-
ao-the-bluff Muscle Gains; NOT Cardio
Date: 2025-07-24 AO: ao-the-bluff Q: Audit PAX: Dovetail, Squash (Donn Hines), Wax On, Wheelie, Slag, Waterboy FNGs: None COUNT: 7 Welcome to F3 at ao-the-bluff! I am Audit and I was grateful to be your Q this morning. F3 Core Principles: Open to ALL men, free to all men, held outdoors, led in a rotating…
|
-
ao-nevermore Inaugural Nevermore
Date: 2025-07-23 AO: ao-nevermore Q: Blip PAX: Wax On, Wheelie, Steve Vance (Slag) FNGs: 1 Steve Vance (Slag) COUNT: 4 WARMUP: OYO stretches THE THANG: Wheelie and Blip rucked on the track Wax On and FNG Slag did the walk/run hybrid ANNOUNCEMENTS: Welcomed FNG Steve Vance (Slag) COT: Prayed for school kids especially high schoolers…
|
-
ao-the-union Jacked Up!
Date: 2025-07-22 AO: ao-the-union Q: Audit PAX: Wax On, Dovetail, Capsized, Wheelie, Corn Stock (Garth) FNGs: None COUNT: 6 I am no professional so please modify as necessary. F3 builds leaders so thank you for being out this morning and helping me become a better leader! Today was a day of SSH (jumping jacks for…
|
-
ao-the-furnace Monday Murph
Date: 2025-07-21 AO: ao-the-furnace Q: Wrecking Ball PAX: Paddywhack FNGs: None COUNT: 2 WARMUP: In cadence X10: Good mornings Seal claps Overhead claps OYO as needed THE THANG: run .8 miles together OYO AMRAP 5 pull-ups 10 merkins 15 squats (a friendly guy showed us how to do them from our heels to avoid knee…
|
-
ao-eagles-nest M:I-F3 (Mission Impossible F3)
Date: 2025-07-19 AO: ao-eagles-nest Q: Little Red PAX: Slice, Waterboy, Dovetail, Strat, Kale, Squash (Donn Hines), Blip, Buckshot, Wreck-it Ralph, Copper Top, Foxtrot, Big Bad FNGs: None COUNT: 13 WARMUP: Arm circles Flapjacks Good mornings Windmills GAM stretch Copperhead squats Butt kickers THE THANG: 3 Missions: 4 stations. PAX had to go through all the…
|
-
ao-the-bluff “Kinder, gentler” July challenge on steroids
Date: 2025-07-17 AO: ao-the-bluff Q: Squash (Donn Hines) PAX: Wax On, Audit, Little Red, Blip, Wheelie, Dovetail FNGs: None COUNT: 7 WARMUP: 5-1 Motivators Abe Vigodas Short mosey about halfway to stop sign and back THE THANG: Part 2 of “July Challenge on Steroids” – this time “kinder and gentler”. A modified version of our…
|
-
ao-the-union A little of this, a little of that…
Date: 2025-07-15 AO: ao-the-union Q: Dovetail PAX: CareBear, Wheelie, Corn Stock (Garth), HighDeductible FNGs: None COUNT: 5 Sorry for the late backblast. Completely forgot I hadn’t posted it! HighDeductible from Omaha was in attendance for the beatdown. WARMUP: Began the day with some arm circles, Michael Phelps, Abe Vagodas, and Copperhead squats. Next level of…
|
-
ao-run-club-otb Track or No Track
Date: 2025-07-16 AO: ao-run-club-otb Q: Blip PAX: Wax On, Wheelie FNGs: None COUNT: 3 It was a track day. Wax On and Blip walked and Wheelie rucked in lanes 6, 7, and 8. No crazy lane changers encountered Audit! Tags: ao-run-club-otb, Wax On, Wheelie
|
-
ao-run-club-the-trenches Flash of Running, Rolls of Thunder
Date: 2025-07-16 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell FNGs: None COUNT: 1 WARMUP: Stretches OYO THE THANG: Running OYO. Rain or shine babyyy! MARY: Nope ANNOUNCEMENTS: COT: Tags: ao-run-club-the-trenches, BeWell
|
-
ao-the-furnace Monday Murph Motivation
Date: 2025-07-14 AO: ao-the-furnace Q: Wrecking Ball PAX: Chicken scratch, hooligan, Paddywhack, Woody FNGs: None COUNT: 5 I am wrecking ball & I’ll be your Q today (shaking off some rust and glad to be back!) WARMUP: all in cadence, 10x: “Ready positions, move, &…. Wait. Let me turn on the 90’s workout mix… ok,…
|
-
ao-the-union Oh, We Crushed it Alright!
Date: 2025-07-08 AO: ao-the-union Q: CareBear PAX: Dovetail, Corn Stock (Garth), Paddywhack FNGs: None COUNT: 4 WARMUP: 10 Burpees OYO 10 Good Mornings 8 Sir Fazio Arm Circles 8 FlapJack 10 Willie Mays Hayes and…. 1 McDuck (https://f3nation.com/exicon-run/c/legs/b/mcduck) Then PAX ran on the outskirts of the Ball Field. THE THANG: Mosey (with Cindy to the…
|
-
ao-eagles-nest July Challenge on Steroids
Date: 2025-07-12 AO: ao-eagles-nest Q: Squash (Donn Hines) PAX: Dovetail, tin man, Copper Top, Strat, Blip, Wheelie, Kale, Little Red, Wreck-it Ralph, Foxtrot FNGs: None COUNT: 11 WARMUP: 5-1 Motivators Abe Vigodas Mosey around splash pad. THE THANG: I titled our workout “July Challenge on Steroids”, since it was inspired by Dovetail’s July Challenge. It…
|
F3 Tucson
Fitness. Fellowship. Faith.®️