Date: 2024-03-30 AO: ao-eagles-nest Q: Wax On PAX: Squash (Donn Hines), Audit, Mac (Brandon), Spike, Strat, Watermelon Wings, Click FNGs: None COUNT: 8 WARMUP: Warmup was a little loosey-goosey but we did about 10 of these things I think. Michael Phelps Okinawa Drum Arm Swings Fighting Stance Leg Swings Hip Openers THE THANG: YHC gave…

Date: 2024-03-30 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball, Slice, Capsized, CareBear, Dovetail, BigBrother – Lancaster, OH, Nemo- Southfork CA, Matt (Ziplock) FNGs: 1 Matt (Ziplock) COUNT: 8 WARMUP: Good mornings Willie Mayes Hayes LBACs Fielding Grounders Popus SSH Snake Run (Go Dbacks!) THE THANG: Field of Dreams (NL West Style) Pax paired up and…

Date: 2024-03-26 AO: ao-the-union Q: CareBear PAX: Wax On, Capsized, Mac (Brandon), Nemo- Southfork CA, Slice, Dovetail, CareBear FNGs: None COUNT: 7 This is F3! XXL Gorda, Dora’s Obese Sister! 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…

Date: 2024-03-23 AO: ao-eagles-nest Q: Dovetail PAX: Wax On, Mac (Brandon), Spike, Audit, Strat, Slice, Cordell, Click FNGs: None COUNT: 9 WARMUP: Start and end with one full lap, with 10 merkins at the bathroom, 10 pullups at the playground, 10 IC instep dance at the bench, and 10 merkins at the other bathroom Grumpers…

Date: 2024-03-19 AO: ao-the-union Q: Spike PAX: Dovetail, Audit, Capsized, Mac (Brandon), Wax On, Slice, Wreck-it Ralph FNGs: None COUNT: 8 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 man where you find him.”…

Date: 2024-03-16 AO: ao-eagles-nest Q: Squash (Donn Hines) PAX: Squash (Donn Hines), Wax On, Audit, Dovetail, Wreck-it Ralph, Kata (Jay), Strat, … and 4 others. Memory escapes me but feel free to update the list or send me the info if you can’t edit. FNGs: None COUNT: 11 WARMUP: Good Mornings Arm Circles Forward Arm…

Date: 2024-03-14 AO: ao-the-bluff Q: Mac (Brandon) PAX: Wax On, Audit, Nerf, Dovetail, Spike FNGs: None COUNT: 6 WARMUP: – 15xPushups, 15xSitups, 15xSSH, 10xGood mornings, 5-5xHead circles, 10-10xArm circles THE THANG: – 1/4 mile mosey between all exercises – Plank hold (1m), Squat hold (1m), Superman (1m), Banana (1m), 50 pushups OYO, 4-count x 25…

Date: 2024-03-12 AO: ao-the-union Q: Audit PAX: Mac (Brandon), Wax On, Dovetail FNGs: None COUNT: 4 Warm Up: SSH Goofballs Butt kickers Copperhead merkins 4-1 leg motivators Mosey to end of parking lot and back The Thang: What elements make the ultimate superhero? Strength / endurance / speed / mobility And of course a superhero…

Date: 2024-03-09 AO: ao-eagles-nest Q: Mac (Brandon) PAX: Squash (Donn Hines), Dovetail, Corn Stock (Garth), Slice, Strat, Wreck-it Ralph, Nerf, Tagalong, Graffiti, Sinko FNGs: None COUNT: 11 WARMUP: – Motivators (7-1) – Arm Circles (10-10) – Good Mornings (10) THE THANG: – Clap Planks Relay – Pick a partner – Partners in plank across from…

Date: 2024-03-07 AO: ao-the-bluff Q: CareBear PAX: CareBear, Dovetail, Wax On, Nerf FNGs: 1 Nerf COUNT: 4 This is F3! Happy Birthday Carebear! 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…

Date: 2024-03-05 AO: ao-the-union Q: CareBear PAX: Dovetail, Capsized, Slice, Wax On, Mac (Brandon), Flounder, Ferrari, CareBear FNGs: None COUNT: 8 This is F3! Super Tuesday! 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…

Date: 2024-03-02 AO: ao-eagles-nest Q: Wax On PAX: Corn Stock (Garth), Squash, Tagalong, Kata (Jay), Strat, CareBear, Slice, Dovetail, Mr Clean, Layup, Spike FNGs: None COUNT: 12 Welcome to the 100th workout party! Everybody acknowledged that YHC blatantly stole this workout off the internet and that I’m not a professional. PAX chose to stay and…

Date: 2024-02-29 AO: backblasts Q: Dovetail PAX: CareBear, Mac (Brandon), Wax On, Kansas City, Wreck-it Ralph FNGs: None COUNT: 6 Scheduled Q (Audit) took sick last night, so this workout was hastily thrown together, but Pax made it work (and laughed a lot in the process – thanks Mac!) WARMUP: Did it Robin style for…

Title: F3 Hoops! (Some of Us!) DATE: 2024-02-27 AO: The Union Q: CareBear PAX: Audit Dovetail Capsized Slice Wreck-it Ralph Wax On Mac Flounder CareBear FNGs: None COUNT: 9 F3 Hoops! (Some of Us!) We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups for men for the…

Title: AMRAP DATE: 2024-02-24 AO: Eagle’s Nest Q: Slice PAX: Corn Stock Flounder CareBear Slice Strat Wreck-it Ralph , Daniel (Mr. Clean) FNGs: 1 Daniel (Mr. Clean) COUNT: 7 F3 Core principles Open to all men Always free Held outdoors Peer Led Ends in a COT Disclaimer I am not a professional trainer. This is…

Title: Be There and Be Square DATE: 2024-02-24 AO: The Furnace Q: Capsized PAX: Stroop Clyde Carrasco Gogurt Capsized Woody BigBrother , Zach (Björn) FNGs: 1 Zach (Björn) COUNT: 7 WARMUP: Good Mornings Moroccan Night Clubs Michael Phelps Hillbilly Squats Let’s Get Jacked Up! (IC) – SSH x15 – Seal Jacks x15 – Plank Jacks…

Title: Over the Hill and through the parking lot to ORE we go. DATE: 2024-02-22 AO: The Bluff Q: Audit PAX: Wax On Wreck-it Ralph Flounder Dovetail FNGs: None COUNT: 5 EC: Dovetail, Flounder, Audit met for 2 miles pre BD. Flounder & Audit ran 3.3 post BD for double EC, thanks for the push…

Title: Spartan After Parties are… Another Workout DATE: 2024-02-20 AO: The Union Q: Dovetail PAX: CareBear Audit Capsized Wax On Flounder FNGs: None COUNT: 6 4 Pax out for EC (Audit Flounder CareBear Dovetail) Much soreness after this weekend’s Spartan race, so YHC promised some yoga-y stuff. WARMUP: SSH I.C. to 30, arm circles, Samson…

Title: Chicken Legs DATE: 2024-02-17 AO: Eagle’s Nest Q: Mac PAX: Squash Strat Slice Corn Stock FNGs: None COUNT: 5 WARMUP: – SSH (20) – Arm Circles (10) – Grass Grabbers (10) – Good Mornings (10) – Neck Rotate (10) THE THANG: – Step-ups (100) – Low Shuffle Mosey – Suicides (2) – Mosey to…

Title: Chocolate Hangover Recovery DATE: 2024-02-17 AO: The Furnace Q: Newt PAX: Capsized No Yak Stroop Wrecking Ball , Light Roast FNGs: None COUNT: 6 WARMUP: LB arm circles BB arm circles Freedom twists Monkey humpers 6:1 motivators Leg swings Open/close gate THE THANG: My Humps, My Humps My Humps My Humps Part 1: Burpee…