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ao-the-furnace Nothing Fancy
Date: 2025-01-27 AO: ao-the-furnace Q: Woody PAX: Mater, Paddywhack, hooligan, Philip Hendricks, Woody FNGs: None COUNT: 5 WARMUP: Side straddle hops x 25 Burpees x 10 Copper headed squats x 10 Copper headed merkins x 8 LBAC’s x 10 both directions THE THANG: 4 rounds of: 10 pullups 20 pushups 30 squats 10 burpees Short…
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ao-eagles-nest Slow to Grow
Date: 2025-01-25 AO: ao-eagles-nest Q: Slice PAX: Dovetail, Strat, Corn Stock (Garth), CareBear, Squash (Donn Hines), @waterboy @graffiti, 0 FNGs: 1 0 COUNT: 7 Disclaimer I am not a professional trainer. This is a suggestion. This is not a competition, it’s you vs you. You know your body, modify as necessary, don’t hurt yourself. Count-O-Rama:…
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ao-the-furnace Reduce, Reuse, Recycle Your Old Qs ♻️
Date: 2025-01-25 AO: ao-the-furnace Q: Gogurt PAX: Edward Mattis, Wrecking Ball, Paddywhack, BeWell (Jorge), Daffy duck, Mr. Schneebly, Chicken scratch, Newt, Gogurt FNGs: None COUNT: 9 Intro – Count-a-rama, 5 things, & disclaimer Warm-Up: • 8 – Good Mornings (in cadence) • 8 – Abe Vigoda (Old Man Windmill) • 8 – Tie Fighters (arm…
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ao-run-club-otb Run toward your problems
Date: 2025-01-22 AO: ao-run-club-otb Q: Woody PAX: Wrecking Ball, BeWell (Jorge), Paddywhack, Mater FNGs: None COUNT: 5 WARMUP: Stretch OYO THE THANG: Run to reach your goals! COT: Help me out here, I’m forgetting Tags: ao-run-club-otb, Wrecking Ball, BeWell (Jorge), Paddywhack, Mater
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ao-the-bluff Play Your Cards Right
Date: 2025-01-23 AO: ao-the-bluff Q: Blip PAX: Wax On, Dovetail, Squash (Donn Hines), Wheelie, Wreck-it Ralph FNGs: None COUNT: 6 WARMUP: Arm Circles Copperhead Squats Windmills SSHs THE THANG: Cards Galore – PAX each get a turn drawing a card – Cards 2 – 9 – do the number on the card + 10 reps…
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ao-the-union Our First Duo
Date: 2025-01-21 AO: ao-the-union Q: Dovetail , Wax On PAX: Wax On FNGs: None COUNT: 2 As a prime example of “The Q Must Go On,” YHC was prepared for a solitaire unplanned Q, but thankfully Wax On showed up, and if there’s only 2, it’s a Co-Q! A bit chilly, but thankfully no wind,…
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ao-the-furnace F3 Cardinal tribute
Date: 2025-01-20 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Wrecking Ball, hooligan, Mater, Frogman (Phillip), Valium? (Gabe) FNGs: 1 Valium? (Gabe) COUNT: 7 Warm-o-Roma: 15 – Side Straddle Hops 4 is 1 IC 10 – Tempo Merkins 10 – Flutter Kicks 2 is 1 IC 10 – LBAC 4 is 1 IC 10 – Flapjack…
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ao-eagles-nest Oldie but a Goodie
Date: 2025-01-18 AO: ao-eagles-nest Q: Audit , Corn Stock (Garth) PAX: Dovetail, Croak, Squash (Donn Hines), Blip, Strat, Wheelie, Wreck-it Ralph, Slice, Foxtrot, Buck Shot FNGs: None COUNT: 12 Oldie but a Goodie @audit led warm up and the first element of the BD and then @corn stock took lead for the main thing. Lots…
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ao-the-bluff A Motivational Morning
Date: 2025-01-16 AO: ao-the-bluff Q: Dovetail PAX: Audit, Squash (Donn Hines), Wax On, Wheelie, Sandtrap FNGs: None COUNT: 6 THERE WERE NO MOTIVATORS TODAY! I hope the preblast didn’t scare anyone off, but if it did, you missed out! We did, however, do Burpivators, Legivators, Armivators, and unfortunately ran out of time for Abivators. WARMUP:…
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ao-the-bluff A Motivational Morning
Date: 2025-01-16 AO: ao-the-bluff Q: Dovetail PAX: Audit, Squash (Donn Hines), Wax On, Wheelie, Sandtrap FNGs: None COUNT: 6 THERE WERE NO MOTIVATORS TODAY! I hope the preblast didn’t scare anyone off, but if it did, you missed out! We did, however, do Burpivators, Legivators, Armivators, and unfortunately ran out of time for Abivators. WARMUP:…
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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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F3 Tucson
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