Date: 2024-11-02 AO: ao-eagles-nest Q: Dovetail PAX: Wheelie, Squash (Donn Hines), Slice, Copper Top, Howie, Corn Stock (Garth), Common Core, Wax On, Wreck-it Ralph, Mac (Brandon), Forrest, Watermelon Wings, Broccoli, Waterboy, Click, Spider Monkey FNGs: None COUNT: 17 WARMUP: Start with a mosey around the field, going into an indian run halfway through. Frankensteins Overhead…

Date: 2024-11-02 AO: ao-the-furnace Q: Capsized PAX: Capsized, Mr. Schneebly, Paddywhack, Woody, Convoy FNGs: None COUNT: 5 WARMUP: Good mornings Moroccan Night Clubs Grass Grabbers Willy Mayes Hayes Copperhead Merkins THE THANG: Blackjack Baby! Rules are simple. The house always wins. If the pax beat the dealer, they chose a workout and rep count from…

Date: 2024-10-31 AO: ao-the-bluff Q: Forrest PAX: Capsized, Wheelie, Dovetail, Blip, Wreck-it Ralph, Wax On, Audit, Sandtrap FNGs: None COUNT: 10 WARMUP: Halloween ABC’s Slaughter starter Imperial walkers Lunge stretch Pulse Push up Motivators THE THANG: Halloween ABC’s Slaughter starter Imperial walkers Lunge stretch Pulse Push up Motivators A- A Monster Mash shuffle B- Bat…

Date: 2024-10-30 AO: ao-run-club-otb Q: Woody PAX: Mater, Ziploc, BeWell (Jorge), Chicken scratch FNGs: None COUNT: 5 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-run-club-otb, Mater, Ziploc, BeWell (Jorge), Chicken scratch

Date: 2024-10-29 AO: ao-the-union Q: CareBear PAX: Dovetail, Audit, Sandtrap, Forrest, Capsized, Wheelie, Wax On, Blip FNGs: None COUNT: 9 A year ago today we met at The Union and experienced a #chooseyourhard Beat Down! We experienced the same work out today! WARMUP: Everyone led an Exercise! (of their choosing) Audit – Good Mornings Sandtrap…

Date: 2024-10-28 AO: ao-the-furnace Q: Chicken scratch PAX: Mater, Capsized, Paddywhack, Daffy duck, Hooligan FNGs: None COUNT: 6 WARMUP: Some windmills, imperial walkers, and little baby arm circles. Thanks for putting up with my inability to count windmills. THE THANG: Pax completed Murph as a pair (100 pull ups , 200 merkins, and 300 squats)…

Date: 2024-10-26 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Ferrari, Mr. Schneebly, Newt, Woody, Yo-Yo, Dill (Jason), Squid FNGs: 1 Squid COUNT: 9 The warm-up: Pax warmed up with good mornings, little baby arm circles, copperheaded squats, and hand release Merkens and then were treated to a brief jog around the park showcasing the stations…

Date: 2024-10-26 AO: ao-eagles-nest Q: Wreck-it Ralph , Dovetail PAX: Squash (Donn Hines), Slice, Strat, Broccoli, Corn Stock (Garth), Sandtrap, Mac (Brandon), Wheelie, Copper Top, Blender, Watermelon Wings, Common Core, Waterboy, Buckshot FNGs: None COUNT: 16 Warm-Up: Wreck-it Ralph took the first half of the Q and got people warmed up. Anytime a man was…

Date: 2024-10-23 AO: ao-run-club-otb Q: Woody PAX: Wrecking Ball, Daffy duck, Mater, BeWell (Jorge), Chicken scratch, Woody FNGs: None COUNT: 6 WARMUP: Stretch on your own THE THANG: Run for 35 minutes MARY: No mary today ANNOUNCEMENTS: COT: Tags: ao-run-club-otb, Wrecking Ball, Daffy duck, Mater, BeWell (Jorge), Chicken scratch, Woody

Date: 2024-10-24 AO: ao-the-bluff Q: Blip PAX: Dovetail, Wreck-it Ralph, CareBear, Blip, Audit, Wheelie, Squash (Donn Hines), Sandtrap FNGs: None COUNT: 8 WARMUP: Good mornings, arm circles and flapjack, windmills, and copperhead squats THE THANG: The Thang Round 1 – 25 Ruck Squats – 25 Ruck Lunges – 25 Ruck Merkins Ruck Out – Ruck…

Date: 2024-10-22 AO: ao-the-union Q: CareBear , Dovetail PAX: Wheelie, Wreck-it Ralph, Sandtrap, Yaris, Mac (Brandon), Dovetail FNGs: None COUNT: 7 Q had a bad case of Ultra Brain. I pulled a laminated work out from my F3 Briefcase and re-cycled a BD I did in 2022. We played Black Jack with the F3 Deck.…

Date: 2024-10-21 AO: ao-the-furnace Q: Wrecking Ball PAX: Capsized, Chicken scratch, Daffy duck, Mater, Paddywhack, Malcolm Cohen, 0 FNGs: 1 0 COUNT: 7 Cameo from CareBear… great to see you & great job crushing the ultra-Spartan!! WARMUP: Good mornings Abe Bagota’s Traffic Cops Michael Phelps Side shuffle left… Side shuffle right (“everybody clap your hands….”)…

Date: 2024-10-19 AO: ao-eagles-nest Q: Wheelie PAX: Broccoli, Wheelie, Squash (Donn Hines), Dovetail, Wreck-it Ralph, Swiss Cheese, Wax On, Blender, Strat, Spike, Budget, Audit, Titanic, @Constantine, @Powerbait, @Waterboy, @Buckshot, @Common Core, @Blender, @Coppertop, FNGs: None COUNT: 20 WARMUP: All in cadence on my count. All 10 reps. Arm circles fwd Arm circles bw Good mornings…

Date: 2024-10-19 AO: ao-the-furnace Q: Gogurt PAX: Mr. Schneebly, Wrecking Ball, Daffy duck, Paddywhack, Ziploc, Capsized, Gogurt, Scuba (Steve), Kingpin (Nick) FNGs: 1 Kingpin (Nick) COUNT: 9 WARMUP: – 8 – Good Mornings – 8 – Abe Vigodas – 4 each side – Tie Fighters – 8 – Copperhead Jump Squats – 40 – Apollo…

Date: 2024-10-16 AO: ao-run-club-otb Q: Woody PAX: Paddywhack, Mater, Wrecking Ball, Mike Christy, BeWell (Jorge), Daffy duck, Woody FNGs: None COUNT: 7 WARMUP: Stretch on your own THE THANG: Run for 35 minutes. All PAX challenged themselves. Good times were had. ANNOUNCEMENTS: COT: Wrecking Ball foot pain with race coming up Capsized foot injury and…

Date: 2024-10-15 AO: ao-the-union Q: Wax On PAX: Swiss Cheese, Paddywhack, Dovetail, Mac (Brandon), Wheelie, Yaris, Little Tike FNGs: None COUNT: 8 Bit of a chill breeze to get started this morning. No FNG’s today so a quick intro then we hit the ground running, metaphorically. Planned to move to the grass since we had…

Date: 2024-10-14 AO: ao-the-furnace Q: Wrecking Ball PAX: CareBear, Paddywhack, Mater, Woody, Hooligan FNGs: None COUNT: 6 I was the Q, not a professional, modify as necessary, wake up early on a Monday to start the week well and be there to encourage & be encouraged by brothers 5 core principles (the first 5 guys…

Date: 2024-10-12 AO: ao-eagles-nest Q: CareBear PAX: Wax On, Broccoli, Budget, Wheelie, Strat, Swiss Cheese, Slice, Wreck-it Ralph, Blip, CareBear, Powerbait, Coppertop, Common Core FNGs: None COUNT: 13 Heimlich’s Revenge! 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…

Date: 2024-10-12 AO: ao-the-furnace Q: Double Tap PAX: Wrecking Ball, Capsized, Woody, Guillermo Keymolent, Newt, Daffy duck, Double Tap, none FNGs: 1 none COUNT: 7 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-the-furnace, Wrecking Ball, Capsized, Woody, Guillermo Keymolent, Newt, Daffy duck, Double Tap, none

Date: 2024-10-10 AO: ao-the-bluff Q: CareBear PAX: Wax On, Yaris, Wreck-it Ralph, Squash (Donn Hines), Audit, Blip, Wheelie, Oscar FNGs: 1 Oscar COUNT: 9 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…