Date: 2025-05-29 AO: ao-the-bluff Q: Wax On PAX: Wheelie, Wreck-it Ralph, Squash (Donn Hines), Audit FNGs: None COUNT: 5 Yesterday was Ian Fleming’s birthday so here is a workout inspired by 007’s agility, precision, and suavity This workout is divided into segments that mirror a Bond mission: Briefing, Chase, Combat, Escape, and Debrief. ⸻ 🕵️‍♂️…

Date: 2025-05-29 AO: ao-downrange Q: QSignups PAX: Capsized FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

Date: 2025-05-17 AO: ao-eagles-nest Q: Audit PAX: Wax On, Dovetail, Squash (Donn Hines), Budget, Little Red, Tagalong, Blip, Cream Sickle, Moab, Croak, Slice, Wheelie, Strat, Buckshot, Foxtrot, Water Boy, Powerbait, Busted FNGs: None COUNT: 19 Audits Excellent Adventure brought to you by Bill and Ted!! For those who remember the movie Bill and Ted had…

Date: 2025-05-24 AO: ao-the-furnace Q: Woody PAX: Woody, BeWell, Mater, Capsized, Convoy, Wrecking Ball, Newt, Gogurt, Mr. Schneebly FNGs: None COUNT: 9 WARMUP: Good mornings Grass grabbers Michael Phelps Tie Fighters Quad stretch 1 mile run THE THANG: Rounds of 4 stations at corners with the middle merkin station: – 20 toilet squats – 30…

Date: 2025-05-21 AO: ao-run-club-otb Q: Audit PAX: Wax On, Budget, Little Red, Wheelie FNGs: None COUNT: 5 Ruck day at Run Club! We had a goal of making it to the horses and we did with no time to spare. Tags: ao-run-club-otb, Wax On, Budget, Little Red, Wheelie

Date: 2025-05-22 AO: ao-the-bluff Q: Wax On PAX: Dovetail, Squash (Donn Hines), Wheelie FNGs: None COUNT: 5 WARM-UP (5 min) SSH – 20 ICish Imperial Walkers – 15 IC Arm Circles / Shoulder Rolls – 10 each direction Windmills – 10 IC The War of the Roses, a brutal civil war between the houses of…

Date: 2025-05-21 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell, None FNGs: 1 None COUNT: 2 WARMUP: Stretches OYO THE THANG: Running OYO MARY: Never ANNOUNCEMENTS: None COT: Praying for direction and what that looks like during prayer Tags: ao-run-club-the-trenches, BeWell, None

Date: 2025-05-20 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball, Mr. Roboto, Chicken scratch FNGs: None COUNT: 4 Great fellowship this morning! 7-8 miles rucked. 160 merkins merked due to YHCs rule instituted at the start of the ruck. YHC empowered all pax to create their own rules… but they seemed to have forgotten to circle…

Date: 2025-05-20 AO: ao-the-union Q: Dovetail , Little Red PAX: Dovetail, Little Red, Wax On, Wheelie FNGs: None COUNT: 4 Drying inspiration from Robinhood, and very very loosely basing some of the exercises on that, we celebrated Little Red ‘s first experience qing warm-ups! WARMUP: – Good mornings – Arm circles – Leg swings side…

Date: 2025-05-19 AO: ao-the-furnace Q: Wrecking Ball PAX: Chicken scratch, Mr. Roboto, hooligan FNGs: None COUNT: 4 WARMUP: The Q ran through the 5 core tenants of F3 10 Willy Mays IC 10 Toy soldiers IC 10 Good mornings IC Upper body OYO THE THANG: Choose your poison: Do at least 3 rounds (& no…

Date: 2025-05-17 AO: ao-the-furnace Q: Yellowvater , Mr. Roboto PAX: BeWell, Capsized, Chicken scratch, Gogurt, Mr. Roboto, Stroop, Turtle, Woody, Wrecking Ball, Yellowvater, Yo-Yo FNGs: None COUNT: 11 WARMUP: toy soldiers, good morning, Michael Phelps, propellers THE THANG: Grab a partner and 1 coupon. 3 rounds of 10 minute intervals: 1 round of merkins, 1…

Date: 2025-05-15 AO: ao-the-bluff Q: Audit PAX: Wax On, Squash (Donn Hines), Wheelie FNGs: None COUNT: 4 Short disclaimer today as Q was feeling slow and a bit groggy. I am no professional, push yourself but don’t wreck yourself and modify as necessary (Q did). WARMUP: Good mornings Tie Fighters (Lunge with arm circles) Flap-jacked…

Date: 2025-05-14 AO: ao-run-club-otb Q: Audit PAX: Wax On, Budget FNGs: None COUNT: 3 WARMUP: OYO Stretches then hit the road – We should probably look into warm ups more as we are mostly all +40………Will get there. THE THANG: Road running with 1.6 out and 1.6 back to meet Wax On on the track.…

Date: 2025-05-14 AO: ao-run-club-the-trenches Q: Woody PAX: BeWell, Woody, Yukon Cornelius, Flyboy FNGs: 1 Flyboy COUNT: 4 WARMUP: Stretch OYOY THE THANG: Run for 35 minutes Yukon Cornelius, Flyboy, and Woody ran together at a normal human pace. BeWell did the opposite. COT: Yukon Cornelius and Flyboy in town for work. Prayers for safe travels…

Date: 2025-05-13 AO: ao-the-union Q: CareBear PAX: Wax On, Wheelie, Dovetail, Audit, Shark Tank, @CowBell FNGs: 1 @CowBell COUNT: 7 Trifecta of Awesomeness! 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: 2025-05-12 AO: ao-the-furnace Q: hooligan PAX: Chicken scratch, Woody, Mr. Roboto, hooligan FNGs: None COUNT: 4 WARMUP: Grass grabbers, side straddle hops, Michael Phelps THE THANG: Run around the whole park, two groups of 3 sets of 5 pull-ups, 10 merkins, and 15 big boy sit ups separated by a short rest period, with…

Date: 2025-05-10 AO: ao-eagles-nest Q: Wax On PAX: Spike, Blueline, Sticks, CareBear, Audit, Dovetail, Squash (Donn Hines), Buckshot, Strat, Waterboy, Little Red, Blender, Wheelie, 24 (Greg) FNGs: 1 24 (Greg) COUNT: 15 WARMUP: 7 to 1 Motivators! 10 Copperhead Squats IC 10 Copperhead Merkins IC 9 LBAC Forwards IC 9 LBAC Flapjack IC 10 Asphalt…

Date: 2025-05-10 AO: ao-the-furnace Q: Wrecking Ball PAX: Yellowvater, Chicken scratch, Convoy, Yo-Yo, Woody, Newt, Stroop, BeWell, Capsized, Philip Hendricks, Turtle (Reuben) FNGs: None COUNT: 12 F3 starts and ends (mostly) on time. The Q got some :extra-credit: with a few other HIM’s, and got back just in time to start. F3 is a worldwide…

Date: 2025-03-25 AO: ao-the-union Q: CareBear PAX: Corn Stock (Garth), Sandtrap, Wheelie, Wax On, Audit, Dovetail FNGs: None COUNT: 7 We did the Fat Amy, Pitch Perfect inspired WOD. Records were set, good times were had. I remember being surprised that not to many PAX had seen this movie. Shame. Now, Audit you can complain…

Date: 2025-03-18 AO: ao-the-union Q: CareBear PAX: Audit, Corn Stock (Garth), Wheelie, Paddywhack, Dovetail, Wrecking Ball, Daffy duck FNGs: None COUNT: 8 Who remembers? Tags: ao-the-union, Audit, Corn Stock (Garth), Wheelie, Paddywhack, Dovetail, Wrecking Ball, Daffy duck