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ao-the-furnace Monday Murph(ish)
Date: 2025-03-31 AO: ao-the-furnace Q: Wrecking Ball PAX: Capsized, Paddywhack, Mater, hooligan, Chicken scratch, Mr. Roboto FNGs: None COUNT: 7 WARMUP: *all in cadence, on the Q’s count: – 8 Good mornings – 9 Flamingos – Michael Phelps (OYO) – 9 little baby arm circles + flapjack for 9 more THE THANG: – walked over…
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ao-the-bluff ZZ-top
Date: 2025-03-27 AO: ao-the-bluff Q: Wheelie PAX: Wax On, Dovetail, Wreck-it Ralph, Audit, Squash (Donn Hines) FNGs: None COUNT: 6 WARMUP: Good mornings Arm circles Copperhead merkins THE THANG: :notes:She’s got legs!:notes: Partner exercises. Squats while partner jogs to stop sign. Stepups while partner does 25 Earl Fonda each side. Calf raises while partner lunges…
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ao-the-furnace Murph ‘n Turf
Date: 2025-03-24 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball, Woody, Paddywhack, Chicken scratch, Capsized, Daffy duck FNGs: None COUNT: 6 F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. I am NOT a…
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ao-eagles-nest Highlander Games Training
Date: 2025-03-22 AO: ao-eagles-nest Q: Audit PAX: Wax On, Wreck-it Ralph, Dovetail, CareBear, Blender, Croak, Slice, SMALL FRY, Spike, Strat, Wheelie, Foxtrot / Water Boy / Buck Shot FNGs: None COUNT: 13 F3 is a world wide collection of men set to invigorate male leadership in our communities. Way to be out here as leaders…
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ao-the-furnace The Pahmp
Date: 2025-03-22 AO: ao-the-furnace Q: Chicken scratch PAX: Convoy, Paddywhack, Newt, Capsized FNGs: None COUNT: 5 WARMUP: Thanks to Forrest, 10 burpees for each arrival after start. Plenty warm after 20 burpees. THE THANG: Seeking the complete development of the body, pax completed two rounds of the following antagonistic pairs: Merkins/cindy rows Jump squats/bulgarian split…
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ao-the-bluff Scottish Warrior Training: Part 1
Date: 2025-03-20 AO: ao-the-bluff Q: Audit PAX: Squash (Donn Hines), Wreck-it Ralph, Dovetail, Kansas City, Croak, Wheelie, Watery Boy FNGs: None COUNT: 8 Scottish Warrior Training: F3 is a world wide group of men set to invigorate male leadership. We don’t leave men behind nor do we leave men where we find them. Keep pushing…
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ao-run-club-otb You’re a Fine Girl by Looking Glass
Date: 2025-03-19 AO: ao-run-club-otb Q: BeWell , Wrecking Ball PAX: Wrecking Ball, BeWell FNGs: None COUNT: 2 WARMUP: Stretches OYO THE THANG: Running for fun, both with goals to go far and push ourselves. Had an honorary member for about a mile. :dog2: MARY: Nope ANNOUNCEMENTS: COT: BeWell motivation to get back in the swing…
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ao-the-furnace It’s all gone pear-shaped
Date: 2025-03-17 AO: ao-the-furnace Q: hooligan PAX: Wrecking Ball, Capsized, Mater, Woody, Chicken scratch, hooligan, Philip Hendricks, Moonshine, Grantham (Rafi) FNGs: 1 Grantham (Rafi) COUNT: 9 WARMUP: high knees, butt kicks, pterodactyls. THE THANG: within the pairs, getting through 100 pull-ups, 200 merkins, 300 squats. Half the pair runs, half the pair does the thing.…
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ao-the-furnace Renaissance Man Workout
Date: 2025-03-15 AO: ao-the-furnace Q: BeWell PAX: BeWell, Capsized, Chicken scratch, Daffy duck, Gogurt, Mr. Roboto, Mr. Schneebly, Paddywhack, Stroop, Wrecking Ball, Nick (Rubber) FNGs: None COUNT: 11 WARMUP: Music inspired: Renaissance men are self-motivated men of culture. Motivators in cadence 5-count Heel-Toe Bounces (from hip hop) in cadence (4/4) 15-count Charleston (1920s dance move)…
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ao-the-bluff Discover Uranus
Date: 2025-03-13 AO: ao-the-bluff Q: Wax On PAX: Spike, Squash (Donn Hines), Dovetail FNGs: None COUNT: 4 F3 Workout: “Planetary Beatdown” Time: 45 min Equipment: Cinder blocks Format: Warm-up, The Thang (Main Workout), and Cool-down AOQ Theme: Planets – Each exercise represents a planet’s characteristics (size, gravity, or mythology). Warm-Up (10 min) – “Planetary Orbits”…
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ao-run-club-otb (rainy) F3 run-club
Date: 2025-03-12 AO: ao-run-club-otb Q: Wrecking Ball PAX: Paddywhack, Woody, BeWell FNGs: None COUNT: 4 WARMUP: OYO in the rain THE THANG: run into the gloom & back again (most goals = get it done!) MARY: only if you sucked in your stomach while you ran COT: Praise: BeWell ‘s car, God’s provision & God’s…
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ao-the-union Riddle Me This? – Spicy Dice
Date: 2025-03-11 AO: ao-the-union Q: CareBear PAX: Wax On, Dovetail, Corn Stock (Garth), Spike, CareBear FNGs: None COUNT: 5 Hey Guys! Q went had no Idea what to do for a work out today, so I went into my box of laminated Q’s and I remembered Spicy Dice! What a horrible-ly fun blast from the…
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ao-the-furnace Monday morning Murph
Date: 2025-03-10 AO: ao-the-furnace Q: Mater PAX: hooligan, Capsized, Chicken scratch, Paddywhack, Woody FNGs: None COUNT: 6 WARMUP: Good Mornings x10 and Michael Phelps THE THANG: x20 squats, x10 merkins, x5 pull ups, x5 burpees, and 1/4 lap. Repeat as time allows ( group made 6 laps) MARY: x15 butt ups, x20 penguins, x15 box…
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ao-the-furnace That’s not a mountain…it’s a hill…
Date: 2025-03-08 AO: ao-the-furnace Q: Woody PAX: Capsized, Chicken scratch, Paddywhack, Daffy duck, BeWell (Jorge), Philip Hendricks, Convoy, Woody, Mr. Schneebly, Nick (JigglyPuff) FNGs: 1 Nick (JigglyPuff) COUNT: 9 Warmup – Tricep / shoulder stretches – Hillbillies: hands folded together over head, lift each leg up and out in alternating fashion – 21’s: PAX do…
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ao-eagles-nest Spring Fever(when animals attack)
Date: 2025-03-08 AO: ao-eagles-nest Q: Blender PAX: Dovetail, CareBear, Wreck-it Ralph, Corn Stock (Garth), Blender, Wheelie, Wax On, Blip, Audit, Strat, @foxtrot, @waterboy, @smallfry, @buckshot, , None FNGs: 1 None COUNT: 13 WARMUP: We went around picking our favorite warmups such as good mornings, merkins, burpees, side straddle hops, arm circles, and squats. THE THANG:…
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ao-run-club-otb run club baby
Date: 2025-03-05 AO: ao-run-club-otb Q: Woody PAX: Paddywhack, Mater, Wrecking Ball, Woody FNGs: None COUNT: 4 WARMUP: stretch OYO THE THANG: Run at your own pace MARY: ANNOUNCEMENTS: COT: Wrecking Ball week of fasting Paddywhack Air Force Base event Mater job transition Tags: ao-run-club-otb, Paddywhack, Mater, Wrecking Ball, Woody
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ao-the-bluff Dad Bod
Date: 2025-03-06 AO: ao-the-bluff Q: Audit PAX: Wax On, Wreck-it Ralph, Squash (Donn Hines), Dovetail, Wheelie FNGs: None COUNT: 6 We were either saying bye to our dad bods or we were keeping the dad bods at bay this morning. Wreck-it Ralph said he saw a dad bod left behind this morning…….I still have mine…
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ao-the-union The Name Game (w/ a twist)
Date: 2025-03-04 AO: ao-the-union Q: Wrecking Ball PAX: Paddywhack, Wreck-it Ralph, Wax On, Corn Stock (Garth) FNGs: None COUNT: 5 The Pax went through the 5 core tenants of F3, then the Q reminded everybody he’s not a professional and to modify as needed WARMUP: Good mornings – in cadence Willy Mays Hays – in…
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ao-the-furnace Monday Motivation, Murph-style
Date: 2025-03-03 AO: ao-the-furnace Q: Wrecking Ball PAX: Capsized, Paddywhack, Woody, hooligan, Chicken scratch, Mater FNGs: None COUNT: 7 WARMUP: Good Mornings, in cadence Grass Grabbers, in cadence Upper body stretching OYO THE THANG: .5 mile Group Mosey Pull-ups: 8 min AMRAP Merkins: 8 min AMRAP Squats: 8 min AMRAP .5 mile Group Mosey Capsized…
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ao-the-furnace You Can Q Itttt!
Date: 2025-03-01 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball, Woody, Paddywhack, Chicken scratch, BeWell (Jorge), Newt, Capsized, Cowbell (Ray Salcido), Philip Hendricks, Stroop FNGs: None COUNT: 10 I am NOT a professional. YHC revisited how to call exercises. “Next Exercise is ____ Starting position, move. In cadence. Exercise!” A few examples of counting can be:…
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F3 Tucson
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