Date: 2025-06-21 AO: ao-the-furnace Q: Chicken scratch PAX: Turtle, Stroop, Woody, BeWell, Wrecking Ball, Mater, Newt, Capsized, Convoy FNGs: None COUNT: 10 WARMUP: Some burpees OYO to celebrate starting on time Tie fighters IC Grass grabbers IC THE THANG: PAX Guinea-pigged the game first individually. NExt round was team effort where all PaX on the…

Date: 2025-06-19 AO: ao-the-bluff Q: Audit , Sandtrap PAX: Wax On, Dovetail, Capsized, Squash (Donn Hines), Wheelie, Waterboy, Yaris, Flyboy (Down range from Illinois) FNGs: None COUNT: 10 Co-Q from Sandtrap and Audit. I highly encourage these as they are so fun. Even if you have Q’d a lot, breaking up like this is a…

Date: 2025-06-18 AO: ao-run-club-otb Q: Audit , Budget PAX: Wax On, Sandtrap, Wheelie, Blip FNGs: None COUNT: 6 We moved because we were able! Budget led a 5K for EC where we varied speeds each mile. Ruckers rucked the 1K loop while runners ran another 3 miles with 3 rounds of pullups in between and…

Date: 2025-06-18 AO: ao-run-club-the-trenches Q: BeWell PAX: Wrecking Ball, Flintstone (Marco) FNGs: 1 Flintstone (Marco) COUNT: 3 WARMUP: Stretches OYO THE THANG: Running for fun, Wrecking Ball and YHC did a 5k and then some spring intervals. Found FNG on the track MARY: :man-shrugging: ANNOUNCEMENTS: N/A COT: BeWell direction this summer with M not having…

Date: 2025-06-17 AO: ao-the-union Q: Wax On PAX: Wheelie, Capsized, Sandtrap FNGs: None COUNT: 4 🐉 F3 Workout: “Dragon Rider School” Theme: Mastering the dragon (your coupon), building power, agility, and team spirit Duration: 45 minutes Gear: Coupon per pax (cinder block, ruck, slam ball, etc.) ⸻ 📜 Warm-Up – “Flight School Warmup” (5 minutes)…

Date: 2025-06-16 AO: ao-the-furnace Q: Mater PAX: Chicken scratch, Wrecking Ball, Woody, hooligan, 0 FNGs: 1 0 COUNT: 5 WARMUP: grass grabbers, good mornings, copperheaded merkins THE THANG: 1/2 mile run x5 pull-ups, x10 merkins, x15 squats, x10 lunges, x5 Burpees – as many sets possible in ~20 minutes 1/2 mile run MARY: flutter kicks…

Date: 2025-06-14 AO: ao-eagles-nest Q: Slice PAX: Audit, Buckshot, Budget, Little Red, Squash (Donn Hines), Strat, Waterboy, Wheelie, @Foxtrot, @Powerbait,, @Rev, @Kale FNGs: 2 @Rev, @Kale COUNT: 13 WARMUP: Arm Circles IC Flapjack IC Good Mornings IC SSH IC THE THANG: AMRAP: 10 reps each (10 minutes) Air Squats Cindy Rows BBSU MOTIVATORS 10-1 (10…

Date: 2025-06-14 AO: ao-the-furnace Q: Turtle PAX: BeWell, Capsized, Chicken scratch, Turtle, Stroop, Woody, Yo-Yo, Andrew Baca (Slug) FNGs: 1 Andrew Baca (Slug) COUNT: 8 WARMUP: Arm circles small front/back Arm circles big front/back 10 merkins in cadence 10 Freddie Mercuries in cadence 40 second plank 40 second Superman pose 40 second invisible chair THE…

Date: 2025-06-13 AO: ao-downrange Q: Wax On PAX: Wax On, Carmen Sandiego FNGs: None COUNT: 2 Another stalker….uh…I mean fan…materialized out of this morning’s gloom, this time Wax On from Tucson. That makes 4 unique downrangers this week, another La La Land record broken! Now it was time to make the downranger suffer and regret…

Date: 2025-06-12 AO: ao-the-bluff Q: Wheelie PAX: Sandtrap, Little Red, CareBear, Audit, Dovetail, Squash (Donn Hines), Blip, Waterboy FNGs: None COUNT: 9 WARMUP: Good mornings Arm circles Windmills THE THANG: Learning the value of seemingly small increments of time through acting out portions of scenes in a creepy tale of a dude that didn’t much…

Date: 2025-06-11 AO: ao-run-club-otb Q: Blip PAX: Budget, Buckshot, Sandtrap, Little Red, Slice, Wheelie, Brandon S, Ross L FNGs: 2 Brandon S, Ross L COUNT: 9 Sandtrap, Budget, Brandon S, and Ross L did an EC run. Little Red Slice Buckshot and Blip rucked. Wheelie did bleachers Little Red did three pull-ups with ruck. Not…

Date: 2025-06-10 AO: ao-the-union Q: Audit PAX: Wax On, Sandtrap, Dovetail, Capsized, Wheelie, Waterboy, Corn Stock (Garth) FNGs: None COUNT: 8 Good morning, I am Audit and I will be your Q today. I am not a professional nor do I even try to act like one. Go at your own pace, push but do…

Date: 2025-06-09 AO: ao-the-furnace Q: Chicken scratch PAX: hooligan, Wrecking Ball FNGs: None COUNT: 3 WARMUP: SSH in cadence Toy soldiers in cadence LBACs in cadence THE THANG: 3 10 minute rounds of… 1/2 mile run AMRAP sets of 5,10,15 (pull-ups merkins squats) with a special final merkin set: round 1 – copper headed merkins…

Date: 2025-06-07 AO: ao-eagles-nest Q: Blip PAX: Squash (Donn Hines), Audit, Buckshot, Croak, Dovetail, Little Red, Nerf, Slice, Squishy, Strat, Waterboy, Wax On, Wheelie, Common Core, Powerbait, Foxtrot FNGs: None COUNT: 17 WARMUP: Baby Arm Circles/Flapjack SSH Copperhead squats Windmills THE THANG: Dora-style Pax 1/Pax 2 Round 1.0 100 merkins/Lunge walk 200 chest presses/Zombie walk…

Date: 2025-06-07 AO: ao-the-furnace Q: Yellowvater , Capsized PAX: Mr. Schneebly, BeWell, Turtle, Yo-Yo, Yellowvater, Capsized, Convoy FNGs: None COUNT: 7 WARMUP: Good mornings, motivators, Poopin in the woods, baby circles, seal claps THE THANG: AMRAP – 25 merkins – 15 yards of coupon lunges with coupon shoulder press – Reverse murder bunnies – 10…

Date: 2025-06-05 AO: ao-the-bluff Q: Wax On PAX: Wreck-it Ralph, Audit, Dovetail, Squash (Donn Hines), Wheelie, Sandtrap, Little Red FNGs: None COUNT: 8 Workout Name: “Cinder Climb” Tagline: The hill won’t break you, but the block might. Structure Overview • Warm-Up (5 min) • Main Workout (35 min) ◦ Circuit 1 (15 min) ◦ Circuit…

Date: 2025-06-04 AO: ao-run-club-otb Q: Audit , Budget PAX: Wax On, Sandtrap, Blip FNGs: None COUNT: 5 Budget led EC with 3 different miles. Mile 1 around 10 pace, mile 2 OYO but no slower than a 9:15 pace, mile 3 whatever it takes to get back to the AO by 0530 (was around an…

Date: 2025-06-04 AO: ao-run-club-the-trenches Q: Woody PAX: BeWell, Woody FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: It was muggy COT: Tags: ao-run-club-the-trenches, BeWell, Woody

Date: 2025-06-03 AO: ao-the-union Q: Wheelie PAX: Wax On, Audit, Capsized, Dovetail, Sandtrap, Corn Stock (Garth), Wreck-it Ralph FNGs: None COUNT: 8 Tabata style, no repeats with triple dose of finishing moves. WARMUP: Good mornings, aside straddle hops THE THANG: Tabata 40/20 of the following, 1. Prisoner Squat (then knee to elbow) 2. Fwd Lunges…

Date: 2025-05-28 AO: ao-run-club-the-trenches Q: Woody PAX: Woody, Wrecking Ball FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-run-club-the-trenches, Woody, Wrecking Ball