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ao-run-club-otb ice run
Date: 2025-01-15 AO: ao-run-club-otb Q: Woody PAX: BeWell (Jorge), Daffy duck, Woody FNGs: None COUNT: 3 WARMUP: stretch OYO THE THANG: BeWell (Jorge) targeted a 5k fast pace Daffy duck targeted a steady 40 minute run Woody took it easy with a slow 5k to not anger the shin splints COT: BeWell (Jorge) starting classes…
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ao-the-union Deja-Q… Ultimate Fris-Burpee Part Duex (credit to @waxon for the pun)
Date: 2025-01-14 AO: ao-the-union Q: CareBear PAX: Dovetail, Wax On, Capsized, Wreck-it Ralph, Wrecking Ball, Wheelie, Sandtrap, Corn Stock (Garth) FNGs: None COUNT: 9 Welcome to F3! The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership. F3 is…… •Free of charge. •Open…
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ao-eagles-nest Cardinal – Kind Down to His Bones!
Date: 2025-01-11 AO: ao-eagles-nest Q: CareBear PAX: Dovetail, Wax On, Wreck-it Ralph, Audit, Corn Stock (Garth), Strat, Spike, Copper Top, Foxtrot, Band Camp FNGs: 1 Band Camp COUNT: 10 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.…
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ao-the-furnace Monday Motivation Murph-Style
Date: 2025-01-13 AO: ao-the-furnace Q: Wrecking Ball PAX: hooligan, Capsized, Woody, Chicken scratch, Double Tap, Mater FNGs: None COUNT: 7 WARMUP: running in place for warmth in cadence + saying the 5 truths of F3; hug yourself, both arms; scratch your back (if you can), both arms; 10 good mornings in cadence; 10 toy soldiers…
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ao-the-furnace Fibonacci s burpees
Date: 2025-01-11 AO: ao-the-furnace Q: Chicken scratch PAX: Gogurt, Double Tap, Woody, Mr. Schneebly, BeWell (Jorge), Paddywhack, Capsized, Mr. Roboto, Socko (Chris), kitty (Andrew) FNGs: None COUNT: 11 WARMUP: 7-to-1 motivators for warmth Good mornings Q struggled with counts – pax recovered the cadence THE THANG: Format: travel -> exercise -> hold for 6 ->…
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ao-the-bluff Baby it’s cold outside
Date: 2025-01-09 AO: ao-the-bluff Q: Audit PAX: Wax On, Dovetail, Blip, Wheelie, Wreck-it Ralph FNGs: None COUNT: 6 The goal for today was to be in constant movement as the weather in Vail was 30 degrees with a real feel of 21. Warmup: SSH Imperial Walkers Tie Fighters Burpees Copperhead squats Copperhead merkins The Thang:…
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ao-run-club-otb Training for a half – run club @ Cienega
Date: 2025-01-08 AO: ao-run-club-otb Q: Audit PAX: Wax On, Wheelie FNGs: None COUNT: 3 OYO stretching followed by some interval running. 2 laps around followed by intervals with jogging through the corners and then running on the straights. All three of us were caught off guard by the wind and got pushed out of our…
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ao-the-union Better Late than Never! Ultimate Fris-Burp-Bee!
Date: 2025-01-07 AO: ao-the-union Q: CareBear , Dovetail PAX: Dovetail, Wax On, Wrecking Ball, Capsized, Wheelie, Audit, Daffy duck, CareBear FNGs: None COUNT: 8 Welcome to F3! Welcome to the Pitch! The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership. F3 is………
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ao-the-furnace 🔥 sale
Date: 2025-01-06 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Wrecking Ball, Double Tap, Mater, Mr. Roboto, Woody, Sockos (sp?) (Chris) FNGs: 1 Sockos (sp?) (Chris) COUNT: 8 Pax warmed up (literally) with 7-to-1 motivators. Counting was hard but pax covered for the q confusion well. Add in some LBACs and good mornings and pax were…
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ao-the-furnace The Takeover and Guest Q!
Date: 2025-01-04 AO: ao-the-furnace Q: Unplugged (F3 FTX) , Capsized PAX: Woody, Wrecking Ball, Chicken scratch, Unplugged (F3 FTX), Newt, BeWell (Jorge), Capsized, Mr. Roboto, Mr. Schneebly, Paddywhack, Stroop FNGs: None COUNT: 11 Details up above from Unplugged (F3 FTX). One of my favorite examples of being Freed to Lead is Qing down range. Shout…
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ao-eagles-nest Time Travel – Blame Care Bear
Date: 2025-01-04 AO: ao-eagles-nest Q: Squash (Donn Hines) PAX: Blip, Wheelie, Dovetail, Wreck-it Ralph, CareBear, Wax On, Slice, Wrecking Ball, Philip Hendricks, Strat, Stroop, Broccoli, Common Core, Newt, Capsized, Woody, Mr. Roboto, Cowbell (Ray Salcido), Chicken scratch, Mr. Schneebly, Foxtrot, Buckshot, Waterboy, No FNGs FNGs: 1 No FNGs COUNT: 24 WARMUP: Motivators 5-to-1 Partner Patty…
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ao-the-bluff ‘Tis but a scratch
Date: 2025-01-02 AO: ao-the-bluff Q: Wheelie PAX: Audit, Blip, Dovetail, Squash (Donn Hines), Wax On, Wheelie, None FNGs: 1 None COUNT: 7 Partially pictured here is too-tall-for-the-portable-light-Blip’s chin. WARMUP: Good Mornings 5 Burpees Grass Grabbers 5 Burpees Side Straddle Hops 5 Burpees THE THANG: Test your memory of Search for the Holy Grail while reciting…
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ao-the-union 2024 Dumpster Fire – Last Workout of 2024
Date: 2025-01-01 AO: ao-the-union Q: CareBear PAX: Wax On, Dovetail, Audit, Corn Stock (Garth), Wheelie FNGs: None COUNT: 6 Guys! Thanks for coming to the last workout of the Year! Warm-Up: Asphalt Swipers, Monkey Humpers, Copperhead Squats and Mountain Climbers. All IC. Thang:Partner Up, Run Around the Ball Fields in opposite directions to start, and…
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ao-run-club-otb Spelling Test
Date: 2025-01-01 AO: ao-run-club-otb Q: Wax On PAX: Audit, Wheelie FNGs: None COUNT: 3 WARMUP: OYO Stretches THE THANG: Run in circles, try to GPS write something on the field, and run in more circles. At first, YHC was bummed that people showed up because it was dark, cold, windy, and I really didn’t want…
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ao-the-furnace The Last Monday Murph (of the year)
Date: 2024-12-30 AO: ao-the-furnace Q: Capsized PAX: Newt, Capsized, Mr. Roboto, Paddywhack, Woody FNGs: None COUNT: 5 WARMUP: Good mornings LBACs Low Slow Sumo Squats 6-1 Morivators THE THANG: Murph Dora Style! MARY: Pax finished in time for some Mary! Good work everyone! ANNOUNCEMENTS: 2nd F lunch on 1/3 to be confirmed COT: Thankful for…
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ao-the-furnace Birthday Q🎉
Date: 2024-12-28 AO: ao-the-furnace Q: Capsized PAX: Newt, Capsized, Daffy duck, Mr. Roboto, Stroop, Phil aka Frogman FNGs: 1 Phil aka Frogman COUNT: 6 YHC Qi’s today to the tune of some of his favorite exercises and those inspired by some of his favorite things while fueled by some favorite tunes. It’s my party and…
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ao-eagles-nest The Daily 50 and then some….
Date: 2024-12-28 AO: ao-eagles-nest Q: Audit PAX: Wax On, Dovetail, Blip, Strat, Squash (Donn Hines), Wreck-it Ralph, Corn Stock (Garth), Waterboy, Foxtrot, Doodles (down range) FNGs: None COUNT: 11 Disclaimer: F3 is here to make great leaders and we are to lead by example (like HCing to workouts!). F3 is open and free to all…
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ao-the-union 12 Days of Christmas
Date: 2024-12-24 AO: ao-the-union Q: Wax On PAX: Dovetail, Audit, Corn Stock (Garth) FNGs: None COUNT: 4 WARMUP: It was a sad lonely warm-up. Everybody was running late, but F3 begins and ends on time, so YHC got started with the warmup as a lonely lonesome loner, but fortunately, others arrived…eventually. 7 to 1 Motivators!…
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ao-eagles-nest Stay hydrated to prevent muscle Krampus -part 2
Date: 2024-12-21 AO: ao-eagles-nest Q: Wheelie PAX: Blip, Squash (Donn Hines), Strat, Foxtrot FNGs: None COUNT: 5 WARMUP: Good Mornings Side Straddle Hops Arm Circles Squats THE THANG: ‘‘Twas the Night Before Krampus pull-through planks. Poem by Wax On and AI. Same 7 exercises in 3 sets: 1st set: 10 each, 1 is 1 2nd…
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ao-run-club-otb Mile baseline
Date: 2024-12-18 AO: ao-run-club-otb Q: Woody PAX: Wrecking Ball, BeWell (Jorge), Daffy duck, Woody FNGs: None COUNT: 4 WARMUP: Stretches OYO. Jog out together 1 mile. THE THANG: Run fastest mile back to base. Recover. Caboose run – person in back drops and does 5 burpees then runs to the front of the line. Repeat.…
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