Date: 2026-04-02 AO: The Bluff Q: Audit , PAX: Wheelie, Audit, Dovetail FNGs: None COUNT: 3 WARMUP: SSH / Turf swipers / SSH / arm circles from squatted position / SSH / grumpers / SSH / copperhead merkins THE THANG: Thang 1: 4 washers in the box and 4 with pax 1. Pax 2 &…

Date: 2026-04-01 AO: The Trenches Q: BeWell , PAX: Paddywhack, BeWell FNGs: None COUNT: 2 WARMUP: Stretchies THE THANG: We ran into the darkness and came back in the sunlight. MARY: ANNOUNCEMENTS: Midtown 2nd lunch announced COT: BeWell difficult conversation and emotions with M Paddywhack preparation and attitude for holiday. Tags: The Trenches, Paddywhack, BeWell

Date: 2026-04-01 AO: Nevermore Q: Wheelie , PAX: Blip, Wheelie, Wax On FNGs: None COUNT: 3 WARMUP: Good mornings Arm circles/flapjack Overhead claps Seal claps Copperhead squats (too many, PAX with a ruck ended early) SSH (too many for those with a ruck) Given the date, this list was going to continue for 40min, but…

Date: 2026-03-30 AO: The Furnace Q: Capsized , PAX: Capsized, Paddywhack, hooligan FNGs: None COUNT: 3 WARMUP: Good Mornings Imperial Walkers Willie Mayes Hayes THE THANG: 5-10-15s AMRAP on a 5 min EMOM timer. Mid lap mosey together on the buzzer. R&R! MARY: slept in ANNOUNCEMENTS: 4/4 Operation move Yo-Yo COT: Prayer for Easter and…

Date: 2026-03-31 AO: The Union Q: Dovetail , PAX: Dovetail FNGs: COUNT: 1 Perfect morning, nice weather for my sad clowns and I to run through an epic beatdown. The following has been redacted for confidentiality purposes. PAX will have to come to an upcoming Matrix: Reloaded workout for all to be revealed. WARMUP: Redacted…

Date: 2026-03-28 AO: Eagle’s Nest Q: Squash , PAX: Little Red, Audit, Dovetail, Squash, Strat, Foxtrot FNGs: COUNT: 6 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: Eagle’s Nest, Little Red, Audit, Dovetail, Squash, Strat, Foxtrot

Date: 2026-03-28 AO: The Furnace Q: Chicken scratch , PAX: Double Tap, Turtle, Newt, Capsized, Chicken scratch, Paddywhack, Side Car, Ghost buster FNGs: None COUNT: 8 A note from Q: not impressed by chatGPTs write up so this all human intelligence here! WARMUP: The classics – Tie Fighters (single side) IC – Copperhead Merkins IC…

Date: 2026-03-28 AO: The Furnace Q: Wrecking Ball , BeWell, Yo-Yo PAX: BeWell, Yo-Yo, Wrecking Ball FNGs: None COUNT: 3 WARMUP: BeWell & Wrecking Ball ran 5.20 miles, to rep the TUC, run Yo-Yo joined us for the final .20 BeWell led us through some warmups THE THANG: Each HIM chose 3 excercises, 3 times,…

Date: 2026-03-26 AO: The Bluff Q: Dovetail , PAX: Wheelie, Dovetail, Wax On FNGs: COUNT: 4 WARMUP: Trunk twists, arm circles, Willie Mays Hays, SSH, Imperial walkers, slow deadlifts, slow curls THE THANG: 5 rounds, reps are 15-12-9-6-3. Different Q each round. Run after each round (Q’s choice – realized this was dangerous when it…

Date: 2026-03-25 AO: Nevermore Q: Wheelie , Wax On PAX: Wheelie, Wax On FNGs: None COUNT: 2 WARMUP: talking THE THANG: walking and running MARY: nope ANNOUNCEMENTS: nope COT: more talking Tags: Nevermore, Wheelie, Wax On

Date: 2026-03-24 AO: The Union Q: Wreck-it Ralph , PAX: Wax On, Wheelie, Wreck-it Ralph FNGs: COUNT: 3 WARMUP: Overhead claps Seal claps Little baby arm circles with flap jacks Willie Mays Hays THE THANG: We came a 3 men, left as 3 roofers. Here’s how: Step one, mariachi music. Next step, starting at the…

Date: 2026-03-23 AO: The Furnace Q: Capsized , PAX: BeWell, Capsized, hooligan, Paddywhack, McLovin, Wrecking Ball, Tommy (Truffle Shuffle) FNGs: 1 Tommy (Truffle Shuffle) COUNT: 7 I’m Capsized, your Q this morning! I am not a professional. The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration…

Date: 2026-03-21 AO: Eagle’s Nest Q: Audit , PAX: Squash, Waterboy, Blip, Dovetail, Wax On, Audit, Strat, Slice, Wheelie, Buckshot FNGs: None COUNT: 10 WARMUP: Good mornings / Grass Grabbers / arm circles / seal claps/ OH claps / copperhead merkins / Willie mays Hayes / SSH THE THANG: Thang 1: Starfish Pax circle up…

Date: 2026-03-21 AO: The Furnace Q: Little Red , PAX: Capsized, Turtle, Wrecking Ball, McLovin, Little Red, Mr. Schneebly, Paddywhack, SpeedSquare, BeWell, Sockos, Olive Garden , David Bobbit (Dora) FNGs: 1 David Bobbit (Dora) COUNT: 12 Welcome to F3! My name is Little Red, I’ll be your Q for today!!! F3 is global organization, 5…

Date: 2026-03-18 AO: Nevermore Q: Blip , PAX: Blip, Wax On, Audit, Wheelie FNGs: None COUNT: 5 WARMUP: Good mornings, arm circles, flapjack, Willie Mays Hayes, and Copperhead Squats THE THANG: Run, Ruck, and/or Walk Tags: Nevermore, Blip, Wax On, Audit, Wheelie

Date: 2026-03-18 AO: The Trenches Q: BeWell , PAX: Paddywhack, BeWell FNGs: None COUNT: 2 We ran COT: BeWell energy for the remainder of the week with school Paddywhack praise for everything that happened with car on Monday Tags: The Trenches, Paddywhack, BeWell

Date: 2026-03-19 AO: The Bluff Q: Audit , PAX: Wax On, Squash, Audit, Wheelie, Dovetail, Wreck-it Ralph, Waterboy FNGs: None COUNT: 7 I am Audit and I’ll be your Q this morning. Built on our 5 core principles we are here to grow as leaders for our communities. Thank you for being out and pushing…

Date: 2026-03-17 AO: The Union Q: Audit , PAX: Flash, Audit, Wreck-it Ralph, Wheelie, Dovetail, Wax On, Waterboy FNGs: None COUNT: 7 WARMUP: Good Mornings / Inchworm to merkin / Abe Vigodas / Inchwork to merkin / SSH / Bolt 45s / Inchwork to merkin THE THANG: 4 Leaf Clover: Using the baseball diamond (4…

Date: 2026-03-16 AO: The Furnace Q: Capsized , PAX: Mater, Capsized, BeWell, McLovin, Wrecking Ball, hooligan, Paddywhack FNGs: None COUNT: 7 WARMUP: Good Mornings Imperial Walkers Hillbillies (not a dig at Wrecking Ball) Willie Mayes Hayes THE THANG: Upon arrival at the grinder, the pax founder a heavy (50lbs) burden (sandbag). 3 cones. 25yds apart.…

Date: 2026-03-14 AO: Eagle’s Nest Q: Wheelie , PAX: Audit, Strat, Buckshot, Wreck-it Ralph, Slice, Dovetail, Waterboy, Wheelie, Foxtrot FNGs: None COUNT: 9 WARMUP: Good mornings Willie mays Hayes Nancy Kerrigan Happy Jacks Mosey to light pole and return THE THANG: Part 1: 10 sets of 5. No rest between sets (tee hee). 1. Bent…