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ao-the-union 3rd Annual Ultimate Fris-Burpee!
Date: 2026-01-20 AO: ao-the-union Q: CareBear PAX: Daffy duck, Wax On, Waterboy, CareBear, Dovetail, Wheelie, Blueline FNGs: None COUNT: 7 WARMUP: Various Warm-Ups were completed! Including Arm-Circles, Jungle-Boy Squats, Seal Claps, and Squats! THE THANG: Third annual Ultimate Fris-Burpee! Rules are easy, Score and you Get to do 10 Burpees, while the other team does…
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ao-the-furnace LDP
Date: 2026-01-24 AO: ao-the-furnace Q: Sockos , Capsized, BeWell, Chicken scratch, Woody PAX: Woody, Chicken scratch, BeWell, Capsized FNGs: None COUNT: 5 WARMUP: -Grass Grabbers -Good Mornings -8 to 1 motivators -Low Plank – Count to 60 THE THANG: Schooling (The roots of education are bitter, but the fruit is sweet) -Merkins – 25 -Squats…
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ao-eagles-nest Brick Brigade
Date: 2026-01-24 AO: ao-eagles-nest Q: Wheelie PAX: Wax On, Buckshot, Dovetail, Spike, Waterboy, Wreck-it Ralph, Foxtrot FNGs: None COUNT: 8 WARMUP: Oops. THE THANG: The thang: Teams of 4-5 people 1 team is the wall czar and you’ll moving a Cindy wall like the London bridge (but only 10 yards). Wall czar / Timer team…
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ao-run-club-the-trenches Schools in session
Date: 2026-01-14 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell, Sockos FNGs: None COUNT: 2 This was from last week, but forgot and credit where credit is due. Sockos was out there, and you can be too! Tags: ao-run-club-the-trenches, BeWell, Sockos
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ao-the-bluff The Ascent
Date: 2026-01-22 AO: ao-the-bluff Q: Wax On PAX: Audit, Wheelie, Slag, Andrew Morgan FNGs: None COUNT: 5 WARMUP: Various moving stretches on our way to the bottom of the hill. THE THANG: We ascended the hill. MARY: included throughout. ANNOUNCEMENTS: 2nd F lunch approaches COT: Prayed for mental health awareness for men leading lives of…
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ao-nevermore Krampus has been satisfied
Date: 2026-01-21 AO: ao-nevermore Q: Wheelie PAX: Audit, Wax On, Blip, Slag, Foxtrot FNGs: None COUNT: 6 WARMUP: Good mornings 5-1 motivators Copperhead merkins Copperhead squats THE THANG: 1. Light jog a lap. Quick walk through bleacher steps (no run, no step skips). Out and back. 2. 60 low slow shuffle left leg leading, 60…
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ao-the-furnace Live to fight another day
Date: 2026-01-19 AO: ao-the-furnace Q: BeWell PAX: BeWell, hooligan FNGs: None COUNT: 2 WARMUP: It was chilly, so: Good Mornings Windmill something or others Twists THE THANG: Run 1/2 lap around park 3 rounds of 5 min EMOM timer with 30 second break in between. Remember how many sets of 5-10-15 were done in round…
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ao-the-furnace Survivor!
Date: 2026-01-17 AO: ao-the-furnace Q: Gogurt PAX: Woody, Turtle, Stroop, Mr. Schneebly, Daffy duck, Gogurt FNGs: None COUNT: 6 WARMUP: – 8 – Good Mornings (in cadence) – 10 – Abe Vigoda (Old Man Windmill) – 4/each – Tie Fighters (arm circles in lunge position) – 10 – Copperhead Jump Squats – 3-1 Motivator THE…
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ao-eagles-nest Die or Dice???
Date: 2026-01-17 AO: ao-eagles-nest Q: Blip PAX: Strat, Capsized, Wheelie, Little Red, Waterboy, Dovetail, Wreck-it Ralph, Slice, Blip, Squash, Wax On, SMALL FRY, Blueline, Buckshot, CareBear, Flounder, Wrecking Ball, BeWell FNGs: None COUNT: 18 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-eagles-nest, Strat, Capsized, Wheelie, Little Red, Waterboy, Dovetail, Wreck-it Ralph, Slice, Blip, Squash, Wax…
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ao-the-bluff Jump em if you got em
Date: 2026-01-15 AO: ao-the-bluff Q: Audit PAX: Wax On, Dovetail, Wheelie, Squash, Slag, SMALL FRY FNGs: None COUNT: 7 Welcome to F3, I am Audit and I will be your Q this morning. I am no professional so modify as necessary. 5 Core tenets reviewed, disclaimer fully completed, and got into it. I promised a…
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ao-nevermore The whole package
Date: 2026-01-14 AO: ao-nevermore Q: Slag PAX: SMALL FRY, Blip, Wax On, Audit, Wheelie FNGs: None COUNT: 6 WARMUP: Good mornings, side straddle hops THE THANG: jog a lap, pick 3 cards from the workout deck… and repeat COT: Prayers and mental awareness on focusing on those closest to us. Ensuring we are providing what…
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ao-the-furnace We’re All Going To Burpee Heaven
Date: 2026-01-12 AO: ao-the-furnace Q: hooligan PAX: Wrecking Ball, Capsized, BeWell, hooligan FNGs: None COUNT: 4 WARMUP: Willie Mays, Windmills, Goofballs. THE THANG: Pull, Push, Squat, Burpee, Run. MARY: ANNOUNCEMENTS: Krampus is this Friday night/Saturday morning, starting and ending at Eagle’s Nest. COT: Wrecking Ball needs strength with making kids’ college plans. hooligan reflecting on…
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ao-the-furnace ‘Round the Globe
Date: 2026-01-10 AO: ao-the-furnace Q: BeWell PAX: BeWell, Sockos, Capsized, Stroop, Gogurt, Newt, Turtle FNGs: None COUNT: 7 WARMUP: Super Windy so movement was in order: 5-1 Motivators Good Mornings Michael Phelps Willie Mays Hayes Brief introduction into the basics of Tai Chi as we began our cultural journey THE THANG: Everyone except two people…
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ao-eagles-nest Eagle’s Nest Jan 10
Date: 2026-01-10 AO: ao-eagles-nest Q: Squash , Audit, Dovetail, Little Red PAX: Wheelie, Wax On, SMALL FRY, Strat, Waterboy, Blip, Spike, Buckshot, Foxtrot FNGs: None COUNT: 13 Our chiliest Eagle’s Nest yet I think, but the camaraderie was warm (as were we by the end of the workout). WARMUP: Squash started things off with arm…
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ao-run-club-the-trenches Last minute
Date: 2026-01-08 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell FNGs: None COUNT: 1 Notice: There’s some space next to me that can be filled with anyone with determination in their heart and shoes on their feet! The trenches is a great place to reset midweek and have some time on your own in nature. Don’t let…
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ao-the-bluff Simple Doesn’t Mean Easy
Date: 2026-01-08 AO: ao-the-bluff Q: Wax On PAX: Dovetail, Squash, Audit, SMALL FRY, Slag, Waterboy FNGs: None COUNT: 7 WARMUP: 1min SSH 1min Air Squat 1min Inchworm 2 Rounds THE THANG: Thang 1: Interval Grinder 25sec work/25sec rest Cindy Swings Cindy Squats Merkins Thrusters Alternating Rows Three Rounds Proud of Audit for joining us during…
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ao-nevermore Happy New Year 2026
Date: 2026-01-07 AO: ao-nevermore Q: Blip PAX: SMALL FRY, Wax On, Slag, Audit, Foxtrot FNGs: None COUNT: 6 WARMUP: Good mornings, Willie Mays Hayes, Arm circles, leg swings THE THANG: Walk/Ruck/Run a lap and then roll the die for the following exercises (20 reps ea): 1 – Squats 2 – Lunges 3 – Calf raises…
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ao-the-union BUR-KRAMP-PEES-US (Well, Kind of!)
Date: 2026-01-06 AO: ao-the-union Q: CareBear PAX: Wax On, Spike, Blueline, Slag, SMALL FRY FNGs: None COUNT: 6 Six HIM gathered in the gloom with one goal: leave absolutely everything on the track. No excuses. No shortcuts. Just grit. This Work Out was Modeled from Go Ruck’s Burpees Out BD. Welcome Back Slag! Good to…
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ao-the-furnace Murph ‘n Burp
Date: 2026-01-05 AO: ao-the-furnace Q: Capsized PAX: BeWell, hooligan FNGs: None COUNT: 3 WARMUP: LBAC Imperial Walkers Grass Grabbers 1/2 lap THE THANG: Murph ‘n Burp! 3 min EMOM timer was set The pax started with 10 burpees and the broke into 5-10-15 (pull-push-squat) until the timer signalled another 10 burpees. Rinse and Repeat! The…
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ao-the-furnace The Hero’s Journey
Date: 2026-01-03 AO: ao-the-furnace Q: Turtle PAX: Sockos, Mater, Wrecking Ball, Yo-Yo, BeWell, Turtle, Capsized FNGs: None COUNT: 7 WARMUP: Little baby arm circles Copperhead squats (shoutout BeWell) Plank holds THE THANG: Today’s BD followed the stages of the Hero’s Journey, which is possibly the oldest story of mankind. In it, an ordinary person is…
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F3 Tucson
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