Date: 2024-11-30 AO: ao-eagles-nest Q: Squash (Donn Hines) PAX: Dovetail, Squash (Donn Hines) FNGs: None COUNT: 2 WARMUP: Good Mornings, then mosey over to light post THE THANG: 15-yard course. At one end we did 10 Squat-thrusts, in cadence. Then we traversed. Then we did 10 Merkins (in cadence) at the other end. Then traverse…

Date: 2024-11-28 AO: ao-the-bluff Q: Wax On PAX: Wheelie, Squash (Donn Hines), Corn Stock (Garth), Wreck-it Ralph, Audit, Budget, Dovetail, Walt (Antonio), Spike, Power Bait, Seymour FNGs: 1 Seymour COUNT: 12 WARMUP: Walk, high knees, high kick stretch, low shuffle, reverse, karaoke, reverse, walk on toes, walk toes out, walk toes in, skip, all done…

Date: 2024-11-27 AO: ao-run-club-otb Q: Woody PAX: Wrecking Ball, Paddywhack, BeWell (Jorge), Chicken scratch, Capsized, Woody FNGs: None COUNT: 6 WARMUP: Stretched on our own and set running goals. THE THANG: Achieved our running goals. MARY: ANNOUNCEMENTS: krampuhs COT: BeWell (Jorge) family challenges with thanksgiving Paddywhack friend in recovery after losing too much salt Tags:…

Date: 2024-11-27 AO: ao-run-club-otb Q: Audit PAX: Wax On FNGs: None COUNT: 2 OYO warmup with various stretches Football field suicides at every 10 yards marker. Back pedal back to start for everything 50 yards and in and then regular out and back once past the 50. 2 laps walk/running Wax On then did various…

Date: 2024-11-25 AO: ao-the-furnace Q: Wrecking Ball PAX: Capsized, Chicken scratch, Malcolm Cohen, Paddywhack, Woody FNGs: None COUNT: 6 WARMUP: Good mornings Grass grabbers Michael Phelps Open & Close the gate Toy Soldiers THE THANG: Two teams of 3 Two pax run (.5 ish miles) while the other does the exercise. When the two runners…

Date: 2024-11-23 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Paddywhack, Daffy duck FNGs: None COUNT: 4 WARMUP: good mornings then 7-to-1 motivators to really get warm THE THANG: pax Mosied to the aisle of palms for a luxurious patch of dry dirt. One pax had to venture into the cold and dark while the remaining…

Date: 2024-11-23 AO: ao-eagles-nest Q: Blip PAX: Audit, Wreck-it Ralph, Wax On, Wheelie, Corn Stock (Garth), Strat, Squash (Donn Hines), Common Core, Broccoli FNGs: None COUNT: 10 WARMUP: Arm Circles/Flapjack Copperhead Squats Good Mornings Windmill THE THANG: National Adoption Day – All you men who have adopted children or will be soon are heroes. In…

Date: 2024-11-21 AO: ao-the-bluff Q: Audit PAX: Wheelie, Wax On FNGs: None COUNT: 3 Warmup: Good mornings Imperial walkers Okinawa drums Descending SSH with Ascending burpees. 20&2 / 15&4 / 10&6 / 5&8 – total 50 SSH IC and 20 burpees THE THANG: The Ring of Fire – Pax 1 completed 10 burpees while the…

Date: 2024-11-20 AO: ao-run-club-otb Q: Chicken scratch PAX: Capsized, BeWell (Jorge), Paddywhack FNGs: None COUNT: 4 WARMUP: n/A THE THANG: set out with some goals and met them. Shoutout to Paddywhack for crushing his 5k goal earlier than expected! MARY: maybe someday ANNOUNCEMENTS: COT: Paddywhack s friend in the VA who had a stroke Chicken…

Date: 2024-11-19 AO: ao-the-union Q: Wheelie PAX: Capsized, Corn Stock (Garth), Paddywhack, Sandtrap, Wax On, Wheelie FNGs: None COUNT: 6 WARMUP: Good mornings Arm circles Windmills Mosey to courts THE THANG: 4 rounds of 6 exercises, 30 reps of each exercise with Cindy OYO Curls 1 arm rows (15 per side) Shoulder press Dead lifts…

Date: 2024-11-16 AO: ao-the-furnace Q: Newt PAX: Capsized, Gogurt, Paddywhack, Mr. Schneebly, Woody, Cud FNGs: 1 Cud COUNT: 7 WARMUP: SSH, Michael Phelps, Gate Openers, Copperhead Squats THE THANG: 4 minutes total per set: 1 minute run + 3 minutes continuously switching every 10 reps of Exercise 1/Exercise 2 1) chest press/skull crushers 2) shoulder…

Date: 2024-11-18 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Malcolm Cohen, Mater, Paddywhack, Cud FNGs: None COUNT: 6 WARMUP: The warmups included some focused stretching on problems areas like shoulders and glutes with some Michael Phelps and good mornings, and pot stirrers. Also there were stars out this morning. THE THANG: he pax completed a…

Date: 2024-11-13 AO: ao-run-club-otb Q: Audit PAX: Wax On, Dovetail, Sandtrap FNGs: None COUNT: 4 Quick Warmup with SSH, leg swings, skips. Wax On recovery trained with a couple full laps followed by interval heart rate training. Zone 4 to zone 2 and back up again. Dovetail ran a mile and then interval trained for…

Date: 2024-11-12 AO: ao-the-union Q: CareBear PAX: Dovetail, Wax On, Audit, Capsized, Wheelie, Wreck-it Ralph, Sandtrap, Daffy duck FNGs: None COUNT: 9 Firstly, Thank you Dovetail for having a phone and helping me out of my rusty-ness in being Q. Audit liked your playlist. WARMUP: 10 Asphalt Swipers IC (4 is 1) 10 Imperial Walkers…

Date: 2024-11-11 AO: ao-the-furnace Q: Capsized PAX: Capsized, Malcolm Cohen, Mater, Woody, Paddywhack FNGs: None COUNT: 5 WARMUP: Good Mornings Seal claps Ray Lewis Water wheels Copperhead Squats Copperhead Merkins THE THANG: Minute Murph Baseline Test Gotta know where you started to know how far you’ve come! Pax completed AMRAP of the 3 main murph…

Date: 2024-11-09 AO: ao-eagles-nest Q: Wheelie PAX: Blender, Broccoli, Common Core, Sandtrap, Slice, Spike, Strat, Watermelon Wings, Wrecking Ball, Davie Jones (Gilbert) FNGs: 1 Davie Jones (Gilbert) COUNT: 11 F3 is a worldwide community of men put together to invigorate leadership by setting small community workouts groups. Thanks for coming out this morning to help…

Date: 2024-11-09 AO: ao-the-furnace Q: Capsized PAX: Paddywhack, Mr. Schneebly, Gogurt FNGs: None COUNT: 4 WARMUP: Good Mornings Water Wheels LBACs Mountain Man Poopers (modify as legal) Pulse Squats THE THANG: Kindling Dora 1-2-3s 100 Cindy Shoulder Press 200 Cindy Squats 300 Cindy Curls Ow The Ring of Fire Pax circled up and Pax 1…

Date: 2024-11-07 AO: ao-the-bluff Q: Wreck-it Ralph PAX: Audit, Dovetail, Wheelie, Squash (Donn Hines) FNGs: None COUNT: 4 WARMUP: Good mornings Lunge stretches 5-1 motivators Mozey THE THANG: Dice roll! Roll the dice in the dice tower to determine your excersize. Pax chooses the reps. Excersizes include: 2: Burpees 3:Flamingo Merkins 4: Plank Jacks 5:…

Date: 2024-11-05 AO: ao-the-union Q: Wheelie PAX: Dovetail, Sandtrap, Wreck-it Ralph, Capsized FNGs: None COUNT: 5 F3 is a worldwide community of men put together to invigorate male leadership through a community of workout groups. 5 core principles: Open to all men, free to all men, led in a rotating fashion, always held outdoors, ends…

Date: 2024-11-04 AO: ao-the-furnace Q: Wrecking Ball PAX: Paddywhack, Chicken scratch, Malcolm Cohen, Woody FNGs: None COUNT: 5 WARMUP: Sir Fazio Arm Circles (front & back) Over-head Claps Michael Phelps Copperhead Squats All in cadence on the Q’s count THE THANG: The Q was bringing up the six the whole time, but glad to be…