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ao-the-furnace Journey to the center of the Murph
Date: 2025-02-24 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Wrecking Ball, hooligan, Paddywhack FNGs: None COUNT: 5 The journey consisted of a “half” mile run, followed by 90 seconds of as many reps as possible, Merkins pull-ups and air squats. The center of the Murph consisted of three rounds of ring of fire style squats,…
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ao-the-furnace The Name of the Game
Date: 2025-02-22 AO: ao-the-furnace Q: Wrecking Ball PAX: Capsized, Paddywhack, Chicken scratch, Philip Hendricks, Cowbell (Ray Salcido), Elliot Wnek, Mr. Schneebly, Stroop, Double Tap, Jackson Pollock (MJ Padua) FNGs: 1 Jackson Pollock (MJ Padua) COUNT: 11 WARMUP: “Welcome to F3, it starts and ends on time…” Walked through the 5 core principles of F3 In…
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ao-eagles-nest St. Louis Hustle
Date: 2025-02-22 AO: ao-eagles-nest Q: Squash (Donn Hines) PAX: Audit, Dovetail, Corn Stock (Garth), Strat, Budget, Wheelie, Tagalong, Wreck-it Ralph, Waterboy, PowerBait, FoxTrot, Moab, Busted FNGs: 2 Moab, Busted COUNT: 14 WARMUP: Good Mornings. Butt Kickers, 5-to-1 Motivators, Abe Vigodas, Willie Mays Hayes THE THANG: Four Rounds of: Minute 1 – coupon Squat Minute 2…
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ao-run-club-otb F3 run club at Brandi Fenton
Date: 2025-02-19 AO: ao-run-club-otb Q: Wrecking Ball PAX: Paddywhack FNGs: None COUNT: 2 WARMUP: THE THANG: run together & OYO, show up for yourself and your brothers MARY: ANNOUNCEMENTS: COT: BeWell (Jorge) & his M (how are you guys doing? How are your bodies doing, and your car situation?). Capsized & his M w/ parenting…
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ao-the-union Random
Date: 2025-02-18 AO: ao-the-union Q: Wheelie PAX: Paddywhack, Wax On, Yaris, Dovetail, Corn Stock (Garth) FNGs: None COUNT: 6 WARMUP: Good mornings Merkins Asphalt grabbers Imperial Walkers THE THANG: Circle up. 4 people roll 4 die and we do what it says. Rotate the dice 1 position and repeat. “Wildcard” roll: pick a card from…
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ao-the-furnace Back to Basics
Date: 2025-02-17 AO: ao-the-furnace Q: Capsized PAX: Woody, Paddywhack, Wrecking Ball, hooligan, Capsized, Mater, Mr. Roboto FNGs: None COUNT: 7 I am not a professional! F3 is ALWAYS Free, Outdoors, Open to All Men, Peer Led in a rotating fashion, and ends in a COT :the_horns: WARMUP: YHC shared some learnings on the difference between…
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ao-eagles-nest SURPRISE!
Date: 2025-02-15 AO: ao-eagles-nest Q: Wheelie PAX: Wreck-it Ralph, Dovetail, Squash (Donn Hines), Budget, Corn Stock (Garth), Slice, Strat, @Powerbait, @Buckshot, FNGs: None COUNT: 10 WARMUP: Good mornings High knees Concrete grabbers Butt kickers Arm circles/flapjack THE THANG: EMOM: 2 side straddle hops throughout. Team up for partner exercises. Partner 1 Murder bunnies 20yds while…
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ao-the-bluff Valentine’s Day Prep
Date: 2025-02-13 AO: ao-the-bluff Q: Wreck-it Ralph PAX: Wax On, Yaris, Wheelie FNGs: None COUNT: 4 This Q was a farewell Q to the inappropriately named names! Hopefully we got all our giggles out! More importantly, this was much needed prep for V-Day. Warm-up: Hump-o-rama(hump spiders, monkeys, and gorillas)x23 ea 4 count Arm circles x23…
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ao-run-club-otb Cienega Run Cub
Date: 2025-02-12 AO: ao-run-club-otb Q: Audit PAX: Wax On, Budget, Wheelie FNGs: None COUNT: 4 Showed up for endurance training where we ran 15 minutes easy, 15 minutes moderate, and 10 minutes hard. Budget had two FNGs show up with him for EC but had to leave early, someday we will get them named! A…
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ao-the-union Sesame Street Style!
Date: 2025-02-11 AO: ao-the-union Q: Wreck-it Ralph PAX: Yaris, Wax On, Wheelie, Paddywhack, Audit, Corn Stock (Garth) FNGs: None COUNT: 7 F3: Sesame Street Warm up: Big Bird arm circles x10 Flap Jack x10 Seal claps x10 Overhead claps x10 Elevated knees x10 Posterior foot touches x10 The Thang: Can you tell me how to…
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ao-the-union F3 Groundhog Day “Okay, campers, rise and shine, and don’t forget your booties ’cause it’s cooooold out there today!”
Date: 2025-02-04 AO: ao-the-union Q: CareBear PAX: Wax On, Wreck-it Ralph, Dovetail, Corn Stock (Garth), Juan Valdez, Paddywhack FNGs: None COUNT: 7 Groundhog Day was Feb. 2nd. 2025. Groundhog Day was released in 1993. Seems only right that we pay ohmage to these through an F3 workout. Sorry this Backblast is almost a week old.…
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ao-the-furnace (post-Super Bowl) Monday Motivation
Date: 2025-02-10 AO: ao-the-furnace Q: Wrecking Ball PAX: Paddywhack, Woody, Capsized, hooligan, Chicken scratch, Mater, Mr. Roboto, Yellow-vator (Joseph) FNGs: None COUNT: 9 WARMUP: Good mornings (in cadence) ‘Pooping in the woods’ + hamstring stretches OYO Toy Soldiers THE THANG: We ran .5 miles all together, then Partnered-up: 1 pax ran the .5 mile lap,…
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ao-special-events It’s Superbowl Convergence Time
Date: 2025-02-08 AO: ao-special-events Q: Dovetail , CareBear, Wreck-it Ralph PAX: Blip, Juan Valdez, Strat, CareBear, Wreck-it Ralph, Wrecking Ball, Mr. Roboto, Capsized, Copper Top, Cowbell (Ray Salcido), Paddywhack, Sticks, Corn Stock (Garth), BeWell (Jorge), Philip Hendricks, Waterboy, Buckshot, Foxtrot FNGs: None COUNT: 19 What a beautiful day for some football (or something resembling it)!…
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ao-the-bluff Jack and Jill went where?
Date: 2025-02-06 AO: ao-the-bluff Q: Audit PAX: Wax On, Juan Valdez FNGs: None COUNT: 3 WARMUP: SSH Artificial turf grabbers Sir Fazio arm circles & flapjack Copperhead merkins Mosey to stop sign SSH Pavement swipers Copperhead merkins THE THANG: Jack and Jill went up the Hill so we did too. Stop at each fire hydrant…
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ao-the-furnace Tag Team
Date: 2025-02-03 AO: ao-the-furnace Q: hooligan PAX: Wrecking Ball, Chicken scratch, Paddywhack, Mater, hooligan, Gabe Estenoz (Valium) FNGs: None COUNT: 6 WARMUP: danger zone, and grass grabbers THE THANG: two teams in two different locations, one doing dips, pull-ups, and squats, the other doing lunges and push-ups. We met in the middle, listened to Brit…
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ao-eagles-nest 10.2.10s and Beyond
Date: 2025-02-01 AO: ao-eagles-nest Q: Audit PAX: Dovetail, Corn Stock (Garth), Squash (Donn Hines), Blender, Wheelie, Wreck-it Ralph, Strat, Foxtrot, Buckshot FNGs: None COUNT: 10 WARMUP: Motivators 9-5 Arm circles Seal claps Overhead claps Bolt 45s Copperhead merkins Lap around play ground THE THANG: Indian run to north east corner of park – back man…
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ao-the-furnace Smorgasbord aka Rotations in a Rotating Fashion
Date: 2025-02-01 AO: ao-the-furnace Q: Newt PAX: Capsized, Chicken scratch, Daffy duck, BeWell (Jorge), Paddywhack, Woody, Frogman FNGs: None COUNT: 8 WARMUP: LBACs BACs Windmills 7-1 Motivators CH Squats Imperial Walkers THE THANG: With a partner, do 5 minutes at each station then rotate: 1) Agility Ladder – one pax does 20 BBSUs the other…
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ao-the-bluff Burpee Step-Ladder of Death… MABA 2025
Date: 2025-01-30 AO: ao-the-bluff Q: CareBear PAX: Wax On, Wreck-it Ralph, Audit, Wheelie, Sandtrap FNGs: None COUNT: 6 Dudes, Move to Tucson they said, it will be fun they said. I showed up exactly at 5:30 due to a FROZEN windshield… What? I am proud of the 5 other PAX who were bouncing and moving…
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ao-the-union Dude, Hurry Up!
Date: 2025-01-28 AO: ao-the-union Q: CareBear PAX: Daffy duck, Wheelie, Paddywhack, Corn Stock (Garth), Sandtrap, Dovetail, Wax On FNGs: None COUNT: 8 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 to all…
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ao-run-club-otb Run Club @ Cienega
Date: 2025-01-29 AO: ao-run-club-otb Q: Audit PAX: Wax On FNGs: None COUNT: 2 Audit couldn’t sleep after pulling a Wax On (work until after 11 and still get up to workout) and was up at 0430. Wax On also pulled another late night but is used to it so he slept until 0520 and was…
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F3 Tucson
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