Date: 2025-07-12 AO: ao-the-furnace Q: Capsized PAX: Stroop, Mr. Schneebly, Newt, Paddywhack, Turtle, Yo-Yo, Capsized FNGs: None COUNT: 7 WARMUP: Good mornings Michael Phelps Grass grabbers Copperhead Merkins Low slow sumo squats 6-1 Motivators to get excited about the deals! THE THANG: Prime Day! 6 Rounds on a 6 minute timer Rounds 1-3 Thrusters at…

Date: 2025-07-10 AO: ao-the-bluff Q: Little Red PAX: Audit, Squash (Donn Hines), Blip, Paul (Sardine), Wheelie, None FNGs: 1 None COUNT: 6 WARMUP: Arm circles Flapjacks GAM stretch Calf raises Copperhead squats Butt kickers Willie Mays Hays THE THANG: AMRAP, 3 rounds, 1 min each exercise. PAX ran up the hill and back after the…

Date: 2025-07-09 AO: ao-run-club-otb Q: Audit PAX: Budget, Blip, Little Red, Kale FNGs: None COUNT: 5 Out and back hill run for EC where we met with the ruckers and headed east. Next was some more out and backs to meet the ruckers and then walked back. Ended on the track for a mile where…

Date: 2025-07-07 AO: ao-the-furnace Q: Chicken scratch PAX: Mater, hooligan, Sockos, Stroop, Valium (Gabriel) FNGs: None COUNT: 6 WARMUP: Some arm circles and lbac forward and reverse, then good mornings THE THANG: Roll die, that’s your pull up #. Do those and come back. Roll again. That roll X pull up # is your Merkin…

Date: 2025-07-05 AO: ao-the-furnace Q: Capsized , Wax On PAX: Wax On, Sockos, Stroop, Woody, Chicken scratch, Newt, Mater, Turtle, Yo-Yo, BeWell, Capsized FNGs: None COUNT: 11 WARMUP: Good Mornings Michael Phelps Grass Grabbers Low slow Sumo Squats Penalty Burpees :eyes: THE THANG: 99 Bottles of Bev on the Wall… 10 bottles of beer: The…

Date: 2025-07-05 AO: ao-eagles-nest Q: Audit PAX: Dovetail, Paul (Sardine), Squash (Donn Hines), Little Red, Waterboy, Slice, Strat, Blip, Buckshot, Foxtrot, Tin-Man (Kendall) FNGs: 1 Tin-Man (Kendall) COUNT: 12 F3 is a community of men with the intent on invigorating male leadership in our communities. Thank you men for being leaders with me this morning!…

Date: 2025-07-04 AO: ao-special-events Q: Capsized PAX: Wax On, Sockos, Dovetail, Paddywhack, Wrecking Ball, Woody, Chicken scratch, Gogurt, Mater, BeWell, Capsized, Convoy, Daffy duck, Little Red, Wreck-it Ralph, Waterboy FNGs: None COUNT: 16 WARMUP: Good mornings Willy Mayes Hayes Seal Claps OH Claps Imperial Walkers THE THANG: :flag-us: 1776 :flag-us: GAUNTLET 100 Forward Lunges 100-Yard…

Date: 2025-07-03 AO: ao-the-bluff Q: Dovetail PAX: Squash (Donn Hines), Blip, Audit, Wax On, Waterboy, Sardine FNGs: 1 Sardine COUNT: 7 Welcome Sardine! Warm-Ups: Windmills – 10 IC Arm Circles (forward/backward) – 10 IC each Frankensteins – 10 IC Plank to frog stretch – 6 slow reps Then everyone drew their the cards for the…

Date: 2025-07-02 AO: ao-run-club-the-trenches Q: Woody PAX: Woody, Wrecking Ball, Capsized, BeWell, Paddywhack, Daffy duck, Double Tap FNGs: None COUNT: 7 WARMUP: Stretch OYO THE THANG: Run at your own pace ANNOUNCEMENTS: 4th of July workout this Friday! COT: BeWell reunited with M after a week of travel Wrecking Ball house troubles Paddywhack recovering from…

Date: 2025-07-02 AO: ao-run-club-otb Q: Audit PAX: Dovetail, Little Red, Blip FNGs: None COUNT: 4 Began with some stretching and at least a start on the monthly challenge for Dovetail and Audit. Two rucked and 2 ran. A nice headwind when heading East but strangely it didn’t feel like it helped at all when heading…

Date: 2025-06-25 AO: ao-run-club-the-trenches Q: Woody PAX: BeWell, Wrecking Ball, Flintstones FNGs: None COUNT: 4 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-run-club-the-trenches, BeWell, Wrecking Ball, Flintstones

Date: 2025-07-01 AO: ao-the-union Q: Wax On PAX: Audit, Dovetail, Little Red, Waterboy, Capsized, Wheelie, Corn Stock (Garth) FNGs: None COUNT: 8 Crime-Scene Warm-Up (9 min — Plyometric Focus) 2 rounds — 30 seconds work, 15 seconds rest: • High-Knee Skips (explosive height) • Invisible Jump Rope (fast feet) • Alternating Lunge-Jumps • Skater Bounds…

Date: 2025-06-30 AO: ao-the-furnace Q: Mater PAX: Wrecking Ball, Chicken scratch, Paddywhack, hooligan, Matt (Roo) FNGs: 1 Matt (Roo) COUNT: 6 WARMUP: Good mornings and Grass Grabbers THE THANG: x5 pull-ups, x10 Merkins, x15 Lunges, and x20 squats followed by a partial lap (varied as we went along) AMRAP achieved roughly 1/2 Murph by most…

Date: 2025-06-28 AO: ao-eagles-nest Q: Blip PAX: Dovetail, Squash (Donn Hines), Slice, Sandtrap, Blip, Buckshot, Waterboy, Strat, Wreck-it Ralph, Wax On, @foxtrot FNGs: None COUNT: 11 WARMUP: Good Mornings Arm Circles Copperhead Squats THE THANG: HIIT Workout Circuit 1 High Knees Speed Skaters Merkins Mountain Climbers Curls for the Girls Circuit 2 SSH Squats Lunges…

Date: 2025-06-28 AO: ao-the-furnace Q: Yo-Yo , Capsized PAX: Capsized, Turtle, Chicken scratch, Stroop, BeWell, Wrecking Ball, Newt, Convoy, Woody, Mader FNGs: None COUNT: 11 WARMUP: – Good mornings – imperial walkers – seal claps – BURPEES THE THANG: – 800-ish meter run – 3x trips around the doom cube – Station 1: 20 coupon…

Date: 2025-06-26 AO: ao-the-bluff Q: Wax On PAX: Dovetail, Waterboy, Little Red, Squash (Donn Hines), Kata (Jay), Sandtrap FNGs: None COUNT: 7 Warm Ups Started with some oyo arm stretches including michael phelps and okinawan drums to get the blood flowing a bit, then moved into a few minutes of Plyometrics for warm up. 10…

Date: 2025-06-24 AO: ao-the-union Q: CareBear PAX: Wax On, Wheelie, Sandtrap, Corn Stock (Garth) FNGs: None COUNT: 5 Happy Belated Birthday Army! 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 behind, but leave no…

Date: 2025-06-25 AO: ao-run-club-otb Q: Wax On PAX: Budget, Kale, Buckshot, Sandtrap, Blip, Slice FNGs: None COUNT: 7 Some ran, some walked, some rucked. Tags: ao-run-club-otb, Budget, Kale, Buckshot, Sandtrap, Blip, Slice

Date: 2025-06-23 AO: ao-the-furnace Q: hooligan PAX: Chicken scratch, Wrecking Ball, Mater, hooligan FNGs: None COUNT: 4 WARMUP: Imperial Walkers, Hello Dollies, Windmills THE THANG: Sets of pull-ups/lunges, dips/big boy sit-ups, merkins/squats split up by quick runs around the large playground. MARY: ANNOUNCEMENTS: Krampus in December! A breakfast thing soon we think. COT: prayers for…

Date: 2025-06-21 AO: ao-eagles-nest Q: Wheelie PAX: Wax On, Buckshot, Strat, Blip, Spike, Sandtrap, Little Red, Foxtrot FNGs: None COUNT: 9 WARMUP: Good mornings, arm circles, mosey around the water pad THE THANG: North America: 1min Nuthin’ mor Merkin than Merkinsa 1min More guns fixes everything (curls) 1min American hammers 1min Even more guns helps…