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ao-eagles-nest When a workout goes sideways
Date: 2026-02-14 AO: ao-eagles-nest Q: Wax On PAX: Waterboy, Spike, Strat, Wheelie, Dovetail, Audit, Wreck-it Ralph, Squash, Buckshot, foxtrot FNGs: None COUNT: 11 WARMUP: Warming Circle. Walk in a circle while performing the following moves: high knees, toy soldiers, runners quad stretch, on your toes, on your heels, toes out, toes in. Back to your…
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ao-the-bluff Hells Bells and Hills
Date: 2026-02-12 AO: ao-the-bluff Q: Audit PAX: Wax On, Squash, Wheelie, Slag FNGs: None COUNT: 5 Did a few warmups – Q didn’t plan these so very much off the cuff and what felt good at the time. The thang were 2 kettlebell combo workouts with a little active rest running in between sets. Thang…
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ao-nevermore I feel the need for speed
Date: 2026-02-11 AO: ao-nevermore Q: Slag PAX: Wax On, Wheelie, Foxtrot FNGs: None COUNT: 4 WARMUP: Little of this little of that. THE THANG: Accelerate just shy of injury, recover repeat. Make your lungs burn like the first day of high school track, laugh with a friend in your shared exhaustion and push each other…
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ao-downrange The Needle – Seattle
Date: 2026-02-11 AO: ao-downrange Q: Dovetail PAX: Dovetail, Tapout, Priceline, Stand and Deliver, Grimmace, Mr. Hand, Sprocket, Oodles FNGs: None COUNT: 12 100 dueling burpees for EC. I joined around 63. 3 guys from downrange including myself, Grimmace from GA, and Stand and Deliver from TX. WARMUP: SSH, arm circles, 5 penalty burpees x 2,…
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ao-the-furnace At all costs!
Date: 2026-02-09 AO: ao-the-furnace Q: BeWell PAX: BeWell, hooligan, Capsized, Paddywhack, Wrecking Ball FNGs: None COUNT: 5 WARMUP: Good mornings Freedom twists LBAC Willie Mays Hayes THE THANG: Small run (1/2 the park) 4 rounds of 6 minutes each with a 30 second break in between. The goal was to do atleast 5 sets of…
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ao-the-union Pearls on a string
Date: 2026-02-10 AO: ao-the-union Q: Wheelie PAX: Wreck-it Ralph, Wax On, Slag FNGs: None COUNT: 4 WARMUP: 5-1 motivators Good mornings Copperhead squats Jump squats THE THANG: Mosey Overhead press Curls 4 girls Mosey Stepups Stepups with Cindy Calf raises Mosey soldier carry Cindy Rut-rows (probably not the right spelling, but it is phonetic) Dead…
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ao-eagles-nest Luck of the draw
Date: 2026-02-07 AO: ao-eagles-nest Q: Squash PAX: Dovetail, Wax On, Waterboy, Slice, Flash, Walt (Antonio), Wheelie, Buckshot, Foxtrot FNGs: None COUNT: 10 WARMUP: We did warmups THE THANG: Random draws from a card deck. The # determined the # of reps 2, 3, or 4 was really plus 5, to 7, 8, and 9 reps…
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ao-eagles-nest Life Cycles BD & Q Source
Date: 2026-01-31 AO: ao-eagles-nest Q: Audit , Wheelie, Dovetail PAX: Wax On, Squash, Wreck-it Ralph, Blip, Waterboy, Strat, Slice, Foxtrot, Stressball (DR), Polaroid (DR) FNGs: None COUNT: 13 Way to late Backblast, my apologies PAX since this BD wasn’t in your ME Jan numbers!! Stages of life: (Wheelie) Stage 1: Completely dependent on others –…
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ao-the-furnace Songs That Move You
Date: 2026-02-07 AO: ao-the-furnace Q: Turtle PAX: Yellowvater, Woody, Capsized, BeWell, Daffy duck, Wrecking Ball, Yo-Yo, Turtle, Flame FNGs: 1 Flame COUNT: 9 WARMUP: Little baby arm circles Willy mays hayes Bird dogs THE THANG: Sometimes songs move us emotionally. Today, they moved us physically. We did exercises based on the titles/choruses of a carefully…
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ao-the-bluff Perseverence re-do
Date: 2026-02-05 AO: ao-the-bluff Q: Squash PAX: Wax On, Dovetail, Wheelie, Andrew Morgan FNGs: None COUNT: 5 WARMUP: Arm Circles, Overhead Claps, Abe Vigodas, Copperhead squats THE THANG: Phase 1: Ladder 2 Cindy burpees, 2 Carolina Dry Docks, 2 Derkins, 2 Merkins, 2 Irkins. And so on through 4, 6, 8 of each. For a…
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ao-nevermore Psalm 119:32
Date: 2026-02-04 AO: ao-nevermore Q: Wheelie PAX: Wax On, Foxtrot FNGs: None COUNT: 3 WARMUP: Yep THE THANG: Did that too MARY: nope. ANNOUNCEMENTS: F3 lunch this Friday! Full credit to Wax On for the boy band art. COT: Wax On Single dadding it this week. Patience. Wheelie M is having tough conversations at church…
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ao-run-club-the-trenches Go the distance
Date: 2026-02-04 AO: ao-run-club-the-trenches Q: BeWell PAX: Daffy duck, BeWell FNGs: None COUNT: 2 Stretches OYO Run about 3 miles Daffy duck going the extra mile with some sprints afterward COT Daffy duck dad’s good friend going through cancer and not making good decisions concerning health BeWell patience with work drama Tags: ao-run-club-the-trenches, Daffy duck,…
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ao-the-union Speak softly and… Work out!
Date: 2026-02-03 AO: ao-the-union Q: Dovetail PAX: Wax On, Wheelie, Flash, Golddigger FNGs: None COUNT: 5 Barely chilly for the first Union of February. WARMUP: – Starting out 🌶️ with 5 to 1 Burp-i-vators: hops, squats, merkins, groiners – Sir Fazio arm circles – Michael Phelps – Hillbillies – Copperhead squats Mosey to basketball court…
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ao-the-furnace Preparedness
Date: 2026-02-02 AO: ao-the-furnace Q: Capsized PAX: BeWell, Turtle, Daffy duck, Capsized, Ghostbuster FNGs: None COUNT: 5 WARMUP: Good Mornings Imperial Walkers Grass Grabbers Willie Mayes Hayes THE THANG: Preparing for the Expected… Merkins and Big Boy Sit Ups… that’s all she wrote! Pax started at the first come, completed 5 merkins, traversed 25 yds…
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ao-the-furnace Cone Again?
Date: 2026-02-02 AO: ao-the-furnace Q: hooligan PAX: Capsized, BeWell, hooligan FNGs: None COUNT: 3 WARMUP: Willie Mays, SSH, LB Arm Circles. THE THANG: pull, run to first cone, push, run to second cone, run back to grinder and repeat. MARY: ANNOUNCEMENTS: we are thinking of bringing back Saturday breakfast but would need to be 8am…
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ao-the-bluff Bite sized ARM-ageddon
Date: 2026-01-29 AO: ao-the-bluff Q: Wax On PAX: Audit, Dovetail, Wheelie, Squash, Andrew Morgan FNGs: None COUNT: 6 WARMUP: Side straddle hops Inchworms with merkins High knees Two round, 30s each THE THANG: 6 stations, 10 reps each, AMRAP Curls for the girls Cindy thrusters Skull crushers Cindy hold flutter kicks IC Abyss merkins Med…
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ao-nevermore Run Forrest Run!
Date: 2026-01-28 AO: ao-nevermore Q: Wheelie PAX: Audit, Wax On, Blip, Foxtrot FNGs: None COUNT: 5 WARMUP: OYO good mornings and stretches THE THANG: Keep count of your laps with merkins and big boi sit ups. Lap 1: 1 of each Lap 2: 2 of each Etc ANNOUNCEMENTS: 2nd F lunch not this Friday but…
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ao-run-club-the-trenches Yearning for the sun
Date: 2026-01-28 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell, Sockos, Daffy duck FNGs: None COUNT: 3 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-run-club-the-trenches, BeWell, Sockos, Daffy duck
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ao-the-union Cardinal’s Run and Repeat
Date: 2026-01-27 AO: ao-the-union Q: CareBear PAX: Dovetail, Twin Peaks (Spirit of St. Louis) FNGs: None COUNT: 3 3 HIMS ventured to The Union this A.M. to remember Tyler Phelps of Knoxville. Never Forget @Cardinal! Warm-up: 15 Side Straddles Hops IC 4 is 1 10 Tempo Merkins IC 4 is 1 10 Flutter Kicks IC…
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ao-the-furnace Monday Murph-style BD
Date: 2026-01-26 AO: ao-the-furnace Q: Wrecking Ball PAX: hooligan, BeWell, Twin Peaks (Spirit of St. Louis) FNGs: None COUNT: 4 I am wrecking ball, and I’ll be your Q. I’m not a professional, so exercise at your own risk, and modify as necessary. WARMUP: all = on my cadence: *10 Good Mornings *10 Willy Mays…
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F3 Tucson
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