-
ao-run-club-the-trenches Run Club
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…
|
-
ao-the-union Trifecta of Awesomeness!
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…
|
-
ao-the-furnace Points Mean Prozes
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…
|
-
ao-eagles-nest Flutter by Butterfly
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…
|
-
ao-the-furnace Wrecking the May Challenge
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…
|
-
ao-the-union Fat Amy – WOD (Better Late than Never…) ((Maybe))
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…
|
-
ao-the-union Carebears 1st Beatdown…… (This BackBlast is Late)
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
|
-
ao-the-bluff Failure is always an option! 43 Feet!
Date: 2025-05-08 AO: ao-the-bluff Q: CareBear PAX: Dovetail, Wax On, Wheelie, Audit, Squash (Donn Hines), Tagalong, @Creamsicle – Welcome! FNGs: 1 @Creamsicle – Welcome! COUNT: 8 Failure is always an option! 43 Feet! We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration…
|
-
ao-run-club-the-trenches Run boy run
Date: 2025-05-07 AO: ao-run-club-the-trenches Q: BeWell PAX: Wrecking Ball, Bogie (Omaha) FNGs: None COUNT: 3 WARMUP: Stretches OYO THE THANG: Ran for about 35 minutes. Dave was Bogie’s battle buddy MARY: RIP ANNOUNCEMENTS: None COT: Bogie- in town for fundraising for his nonprofit. Asked for prayers for the troubled youths in his sphere of influence…
|
-
ao-run-club-otb Run Club at EHS
Date: 2025-05-07 AO: ao-run-club-otb Q: Audit PAX: Budget FNGs: None COUNT: 2 Just over 4 miles at a conversation pace and then a mile push at a sub 8 pace. Beautiful morning to run because we can! Budget was too fast to the car so I had to pose with the raven for the boy…
|
-
ao-the-furnace Monday Murph motivation (maximum May points)
Date: 2025-05-05 AO: ao-the-furnace Q: Chicken scratch PAX: Wrecking Ball, hooligan, Mr. Roboto, Mater, Woody, Chuckles FNGs: None COUNT: 7 WARMUP: Very light warmup (SSH in cadence followed by Michael Phelps) THE THANG: 8 rounds 25 merkins .25 mile run AMRAP pull-ups MARY: no time. Q is Racking up Mary debt quickly ANNOUNCEMENTS: COT: folks…
|
-
ao-eagles-nest Is it Futbol or Soccer……or could it be soccurpee?
Date: 2025-05-03 AO: ao-eagles-nest Q: Audit PAX: Wax On, Wreck-it Ralph, Squash (Donn Hines), Little Red, Blender, Budget, Wheelie, Blip, Buckshot, Strat, Tagalong, Foxtrot, Powerbait FNGs: None COUNT: 14 WARMUP: Good mornings Willie Mays Hayes Squnges Merkin to side Plank SSH Happy Feet Up/Downs THE THANG: It is definitely called soccurpee! Rules: Any Handball =…
|
-
ao-the-furnace Point(s) to victory!
Date: 2025-05-03 AO: ao-the-furnace Q: BeWell PAX: Double Tap, Capsized, Woody, Gogurt, Philip Hendricks, Chicken scratch, Yellowvater, Socko, Convoy, Stroop, Newt, Yo-Yo, Mr. Roboto, Wrecking Ball, BeWell, Ruben Chavez (Turtle) FNGs: 1 Ruben Chavez (Turtle) COUNT: 16 WARMUP: Motivators from 7 all the way down, starting with math was difficult for Q 10 Good Mornings…
|
-
ao-the-bluff It’s all in the cards
Date: 2025-05-01 AO: ao-the-bluff Q: Squash (Donn Hines) PAX: Wheelie, Audit, Dovetail, Wax On, Doormat FNGs: None COUNT: 6 WARMUP: Arm circles, overhead claps, seal claps, behind-the-back claps, squats, merkins THE THANG: 1. High knees in a running circle for 1 minute 2. Two rounds of the following: Half the pax does American Hammers, other…
|
-
ao-run-club-otb Run Club @Empire
Date: 2025-04-30 AO: ao-run-club-otb Q: Audit PAX: Wax On, Dovetail, Wheelie, E. Wolf (Little Red) FNGs: 1 E. Wolf (Little Red) COUNT: 5 WARMUP: Good mornings, SSH, leg swings THE THANG: EC ruck for Dovetail and Audit which was almost enough for a full muscle warmup, almost. 2 laps at conversation pace followed by 2…
|
-
ao-run-club-the-trenches We run
Date: 2025-04-23 AO: ao-run-club-the-trenches Q: Woody PAX: Wrecking Ball, BeWell, Woody, Chuckles FNGs: 1 Chuckles COUNT: 4 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-run-club-the-trenches, Wrecking Ball, BeWell, Woody, Chuckles
|
-
ao-the-union Sportsket Baller
Date: 2025-04-29 AO: ao-the-union Q: Wheelie PAX: Capsized, Audit, Wax On, Corn Stock (Garth), Dovetail, Doormat, Bob the Builder, Stickas FNGs: 2 Bob the Builder, Stickas COUNT: 9 Drills inspired by someone who hasn’t played a team sport in 35 years. Listening carefully to the disclaimer was very important this week. WARMUP: Good mornings Abe…
|
-
ao-the-furnace Monday Murph-style Motivation
Date: 2025-04-28 AO: ao-the-furnace Q: Wrecking Ball PAX: Capsized, Paddywhack, Woody, Mater, Mr. Roboto, hooligan, Socko, Yo-Yo, “Yellowvader” (Joseph) FNGs: None COUNT: 10 The Q put the wrong time (PM instead of AM), but everybody figured it out & showed up/showed out. WARMUP: 8 Good mornings in cadence 8 Toy Soldiers in cadence Michael Phelps…
|
-
ao-eagles-nest You Get What You Get And You Dont Throw a Fit
Date: 2025-04-26 AO: ao-eagles-nest Q: Dovetail PAX: Squash (Donn Hines), Strat, Wheelie, Waterboy, Buckshot FNGs: None COUNT: 6 Small crew today but that made everything easier (right? Right? No) WARMUP: SSH, overhead claps, Michael Phelps, Lunge Left/slap the ground in the middle/lunge right (8 count IC), Goofballs, Good mornings, Yoga Pushups (3 count down, up…
|
-
ao-the-furnace Battle Stations
Date: 2025-04-26 AO: ao-the-furnace Q: Wax On PAX: Sandtrap, Socko, Convoy, Yo-Yo, Woody, Capsized, Nicholas DiPinto (Rubber), Gogurt, Wrecking Ball, Mr. Schneebly, Stroop, Chicken scratch FNGs: None COUNT: 13 WARMUP: Copperhead squats Arm Circles Seal Claps OH Claps THE THANG: 40/20 Tabata with 15 stations – three rounds Sandbag toss Bodyweight Cards of doom Bad…
|
F3 Tucson
Fitness. Fellowship. Faith.®️