Date: 2025-04-21 AO: ao-the-furnace Q: Mater PAX: Chicken scratch, hooligan, Mater, Capsized, Paddywhack, Socko, Woody FNGs: None COUNT: 7 Late Penalty: x1 person for 10 extra burpees a piece WARMUP: good mornings, grass grabbers and Michael Phelps THE THANG: 20 squats, 10 merkins, 5 pull-ups and 5 burpees and then in reverse, followed by 1/4…

Date: 2025-04-19 AO: ao-eagles-nest Q: Wax On PAX: Spike, Dovetail, Wheelie, Tagalong, Buckshot, Audit, Waterboy, Strat, Blip, Moab, Busted, Layup, Foxtrot FNGs: None COUNT: 14 WARMUP: • 20 Arm circles (forward/backward) • 15 Wet Grass Wipers • 10 Copperhead Merkins • 20 Shoulder taps • 10 Blockless curls (use muscle tension) THE THANG Arm-Ageddon AMRAP…

Date: 2025-04-19 AO: ao-the-furnace Q: Chicken scratch PAX: Woody, Mr. Roboto, Stroop, Double Tap, Convoy, Wrecking Ball, BeWell, Capsized, Gogurt, Yo-Yo, Rubber FNGs: None COUNT: 12 PAX accepted that Q is not credentialed and that injuries have to be modified for. WARMUP: Tie fighters in cadence Good mornings in cadence Thanks again to Forrest for…

Date: 2025-04-18 AO: ao-the-bluff Q: Wheelie PAX: Wax On, Dovetail, Squash (Donn Hines), Audit, Sandtrap FNGs: None COUNT: 6 We didn’t wash feet or enjoy a last supper together, but we did work hard. WARMUP: Good mornings Arm circles Round trip jog to stop sign THE THANG: 90s of 1 exercise followed by 30s recovery…

Date: 2025-04-15 AO: ao-the-union Q: Wax On PAX: Dovetail, Wheelie, Corn Stock (Garth), Audit FNGs: None COUNT: 5 WARMUP: Approximately 30 seconds each for 2 rounds. – SSH (Side Straddle Hops) – Arm Circles (forward/backward) – Imperial Walkers – Toy Soldiers – Plank Jacks THE THANG: Alternate between CHESS and BOXING moves in 2-minute AMRAPs…

Date: 2025-04-14 AO: ao-the-furnace Q: hooligan PAX: Capsized, Chicken scratch, Yo-Yo, Wrecking Ball, hooligan, Paddywhack FNGs: None COUNT: 6 WARMUP: side straddle hops, imperial walkers, windmills, little baby arm circles. THE THANG: 12 stations, 1-minute per station + 15-sec transition After every 4 stations, run a short lap. Stations: 1 Merkins 2 Squats 3 Dips…

Date: 2025-04-12 AO: ao-the-furnace Q: Audit PAX: Paddywhack, Wrecking Ball, Newt, Capsized, Mr. Schneebly, Convoy, Double Tap, BeWell, Stroop, Nicholas DiPinto (Rubber), Woody, Socko FNGs: None COUNT: 13 A day of numbers related exercises, what could be better?! Big thanks to the HIMs of ao-the-furnace for letting me Q and showing up this morning. You…

Date: 2025-04-12 AO: ao-special-events Q: Wax On PAX: Nathan Van Fleet, Blender, Wrecking Ball, Woody, Capsized, Dovetail, Sandtrap, Wheelie, Waterboy, Spike, CareBear, Audit FNGs: None COUNT: 13 THE THANG: Got cold and wet. Went for a nice walk around some neighborhoods. Ate like kings. Got patches. Overall a great experience. 10 out of 10. Would…

Date: 2025-04-12 AO: ao-eagles-nest Q: Dovetail PAX: Squash (Donn Hines), Blip, Strat, CareBear, Corn Stock (Garth), Wreck-it Ralph, Waterboy, Wax On, Nathan Van Fleet, Blender, Wheelie, Foxtrot FNGs: None COUNT: 13 WARMUP: Samson stretch Frankenstein walk Grumpers Good mornings! Willie Mays Hayes Tree hugger twinkle toes Break dancer THE THANG: Run to the lower Park…

Date: 2025-04-10 AO: ao-the-bluff Q: Capsized PAX: Wax On, Audit, Squash (Donn Hines), Dovetail, Sandtrap, Wheelie, Capsized FNGs: None COUNT: 7 WARMUP: Good mornings Seal Claps OH Claps Willie Mayes Hayes Walk yer Cindy THE THANG: Cap’s Pyramid 4 cones set 30yds apart. Pax started at cone 1 with 5 blockees, then rifle carry to…

Date: 2025-04-09 AO: ao-run-club-otb Q: Audit PAX: Wheelie, Budget, R & B FNGs: 1 R & B COUNT: 5 OYO short warmup followed by a lap around the track. Then a series of unfortunate events…….er different training regimines. Run 1.5 miles then walk 2 min Run two laps with sprints around corners (ooof) Indian run…

Date: 2025-04-09 AO: ao-run-club-the-trenches Q: Woody PAX: BeWell, Woody FNGs: None COUNT: 2 WARMUP: Stretch OYO THE THANG: Run to meet goals COT: BeWell still looking for internships. Hard to find time to apply. Tags: ao-run-club-the-trenches, BeWell, Woody

Date: 2025-04-08 AO: ao-the-union Q: Audit PAX: Sandtrap, Wax On, Dovetail, Wreck-it Ralph, Wheelie, Nathan Grosshandler, Corn Stock (Garth) FNGs: None COUNT: 8 Disclaimer: I am no fitness professional so please take everything as a suggestion and that only. Push yourself and do not hurt yourself, you know your body. Reviewed 5 core tenants of…

Date: 2025-04-07 AO: ao-the-furnace Q: Capsized PAX: Paddywhack, hooligan, Capsized, Chicken scratch FNGs: None COUNT: 4 WARMUP: Good Mornings Overhead Claps Seal Claps Willie Mayes Hayes THE THANG: YHC brought you you the classic 5-10-15 Murph pattern with an EMOM twist. 5 Pull 10 Merkin 15 Squat AMRAP 10 Burpees to interrupt your murph flow…

Date: 2025-04-05 AO: ao-eagles-nest Q: Wheelie PAX: Wreck-it Ralph, Strat, Corn Stock (Garth), Dovetail, Spike, Waterboy, Wax On, korch152, Busted, Foxtrot, , Sparkie FNGs: 1 Sparkie COUNT: 13 WARMUP: Nope. We just jumped right into it. THE THANG: The four horsemen are named Arms, Legs, Core, and Cardio! Structure: 4 Stations identified by matching number…

Date: 2025-04-05 AO: ao-the-furnace Q: Double Tap , Chicken scratch PAX: Mater, Chicken scratch, Capsized, Daffy duck, BeWell, Mr. Schneebly, Stroop, Convoy, Double Tap, Newt, Woody FNGs: None COUNT: 11 WARMUP: good mornings, motivators THE THANG: Merkins-ins: pulse Merkins x12 Run within Run: Indian run 1 mile with 5 Merkins-ins Everytime we go thru the…

Date: 2025-04-03 AO: ao-the-bluff Q: Audit PAX: Wax On, Squash (Donn Hines), Dovetail, Wheelie FNGs: None COUNT: 5 Disclaimer: I am not a professional, please modify and take my suggestions as just that. Push yourself but do not hurt yourself. Per the Mickey Mouse WOD: Mickey epitomizes resilience and the ability to do simple things…

Date: 2025-04-02 AO: ao-run-club-otb Q: Audit PAX: Wax On, Budget, Ross, Brandon FNGs: 2 Ross, Brandon COUNT: 5 4 miles of run / walk combo with some elevation changes followed by 1 mile of jog / sprint combo. Wax On used the time to get ready for the F3 May challenge. Run half lap and…

Date: 2025-04-02 AO: ao-run-club-otb Q: Capsized PAX: Mater, Woody, Paddywhack, BeWell, Capsized FNGs: None COUNT: 5 WARMUP: OYO THE THANG: RUN ANNOUNCEMENTS: Muddy Dash this Saturday! 2nd F Lunch at Rudy’s on Friday 11am Polar Plunge Ruck 4/12 – details in ao-special-events Hot Patch Summer is coming to the Furnace! COT: Paddywhack for back BeWell…

Date: 2025-04-01 AO: ao-the-union Q: Wax On PAX: Corn Stock (Garth), Sandtrap, Shark Tank FNGs: None COUNT: 4 The four horsemen are named Arms, Legs, Core, and Cardio! Structure: • 4 Stations: Arms, Legs, Core, Cardio • 3 Rounds (progressive difficulty) • Each station = 3 minutes (45 sec work / 15 sec rest x3)…