-
ao-eagles-nest Anything worth having is worth working for
Date: 2026-01-03 AO: ao-eagles-nest Q: Wheelie PAX: Strat, Dovetail, Slice, Squash, Little Red, Wax On, SMALL FRY, Waterboy, Buckshot, Jarvis FNGs: 1 Jarvis COUNT: 11 WARMUP: Good mornings 5 burpees Arm circles fwd Flapjack 5 burpees Imperial walkers 5 burpees THE THANG: Split into groups of 5 and 6 Buy-in: 5 burpees Indian WALK soldier…
|
-
ao-the-bluff Make America Burpee Again Kick-Off!
Date: 2026-01-01 AO: ao-the-bluff Q: CareBear PAX: Wheelie, Squash FNGs: None COUNT: 3 3 PAX Braves the Gloom this A.M. Great start to a New Year! We had the Gift of Rain this A.M. (What a treat!) WARMUP: 8 Copperhead Squats IC 4 is 8 Jungleboy Squats on Q 8 Overhead Claps IC 4 is…
|
-
ao-run-club-the-trenches Backstreets Back!
Date: 2025-12-31 AO: ao-run-club-the-trenches Q: BeWell PAX: Daffy duck, BeWell FNGs: None COUNT: 2 WARMUP: Stretchies THE THANG: Both ran about a 5k, good way to end the year ANNOUNCEMENTS: COT: Daffy duck reflected on a pretty good year, and is looking forward to financial decisions in the future. BeWell reflected on ups and downs…
|
-
ao-nevermore Goodbye 2025
Date: 2025-12-31 AO: ao-nevermore Q: Little Red PAX: Wheelie, Blip, Foxtrot, Big Bad, Anthony Wolf (HuffnPuff) FNGs: 1 Anthony Wolf (HuffnPuff) COUNT: 6 WARMUP: Whillie Mays Hays Arm circles Flapjacks Good mornings OYO leg swings OYO Hs stretch SSH Calf raises THE THANG: PAX Rucked a lap after each set of exercises and then held…
|
-
ao-the-union The Krampus Gauntlet! (Training Week 09)
Date: 2025-12-30 AO: ao-the-union Q: CareBear PAX: Dovetail, Wheelie, Capsized, Krampus, Blueline, Wrecking Ball, Flash, Chisel, Alttitude, Chernobyl, Gold Digger, 2-Stroke FNGs: 2 Gold Digger, 2-Stroke COUNT: 12 WARMUP: Quick Ruck around the ball fields to the Pitch. 10 Copperhead Squats IC 4 is 1 8 Ruck Arm Circles IC 4 is 1 (Forwards) 8…
|
-
ao-the-furnace Cycle of Sickness
Date: 2025-12-29 AO: ao-the-furnace Q: Little Red PAX: Wrecking Ball, Mater, Capsized FNGs: None COUNT: 4 WARMUP: OYO: delt stretches, triceps and touch your toes Willie Mays Hays SSH Copperhead Squats Arm circles Flapjacks Good Mornings THE THANG: A lot of times in life, we get sick and there’s a cycle. We feel ok so…
|
-
ao-eagles-nest Re-Energize
Date: 2025-12-27 AO: ao-eagles-nest Q: Audit PAX: Wheelie, SMALL FRY, Dovetail, Little Red, Strat, Blip, SpeedSquare, Waterboy, Foxtrot FNGs: None COUNT: 10 WARMUP: SSH / Imperial Walkers/ from squat position: arm circles fwd and back, seal claps, OH claps / mosey to light pole and back THE THANG: Thang 1: Pulses Squat / Merkin /…
|
-
ao-nevermore So this is Christmas (eve)
Date: 2025-12-24 AO: ao-nevermore Q: Wheelie PAX: Wax On, SMALL FRY, Blip, Little Red, Foxtrot FNGs: None COUNT: 6 WARMUP: Side straddle hops, leg swings OYO THE THANG: Walk a lap passing mace around Run a lap and stepups while awaiting the 6 Repeat ANNOUNCEMENTS: Blip Christmas Eve services at Vail Christian 4,6,and 8 today…
|
-
ao-the-union Krampus Training Week 8
Date: 2025-12-23 AO: ao-the-union Q: Dovetail PAX: Wheelie, Wax On, Audit, Capsized, SMALL FRY, Waterboy FNGs: None COUNT: 7 Forgot to do a boy band photo, so this one is courtesy of AI. WARMUP: – SSH – Arm circles – Overhead press – Rows – Deadlifts – Copperhead squats THE THANG: Divided into teams of…
|
-
ao-the-furnace Pull Push Squat Run – With A Twist
Date: 2025-12-22 AO: ao-the-furnace Q: hooligan PAX: Chicken scratch, Capsized, Paddywhack, Wrecking Ball, hooligan FNGs: None COUNT: 5 WARMUP: Willy Mays, SSH, Windmills. THE THANG: 5x10x15 3 sets, then roll the dice to see whether you add 5 Burpees, 10 Big Boy Sit-ups, a 45 second plank, or 10 lunges, before doing a short park…
|
-
ao-eagles-nest 12 Blocks of Chirstmas
Date: 2025-12-20 AO: ao-eagles-nest Q: Wax On PAX: Slice, Spike, Audit, Dovetail, Walt (Antonio), Blip, SMALL FRY, Waterboy, Wheelie, Strat, Squash, Escrow FNGs: 1 Escrow COUNT: 13 WARMUP: – 20 SSH – 10 Imperial Walkers (each leg) – 10 Michael Phelps – 10 Good Mornings (block optional) – 5 Block Deadlifts THE THANG: :christmas_tree: Day…
|
-
ao-the-furnace 🎁 The 12 Days of Christmas 🎁
Date: 2025-12-20 AO: ao-the-furnace Q: Capsized PAX: Sockos, Mr. Schneebly, Turtle, Paddywhack, Capsized, Wrecking Ball FNGs: None COUNT: 6 F3 is a network of small men’s workout groups for the invigoration of male community leadership. I am not a professional. As shown by my elf onesie dawned this morning. With the flag (north)pole strung with…
|
-
ao-the-bluff Drop Sets
Date: 2025-12-18 AO: ao-the-bluff Q: Audit , Wax On, Dovetail PAX: Squash, SMALL FRY FNGs: None COUNT: 5 Welcome to F3 I am Audit and I will be your Co-Q today. F3 always starts and ends on time except for today where Squash wanted to get after it and start early! I am no professional…
|
-
ao-nevermore Warrior run
Date: 2025-12-17 AO: ao-nevermore Q: Wax On PAX: Wax On FNGs: None COUNT: 1 When the Shovel Flag Stood Alone Before the sun could find its nerve, the Q arrived— cold wind worrying the dark, flags snapping like truth told plainly. He drove the shovel flag into frozen ground, steel biting earth, a standard raised…
|
-
ao-the-furnace Monday Motivation Murph
Date: 2025-12-15 AO: ao-the-furnace Q: Wrecking Ball PAX: hooligan, Paddywhack, BeWell, Mater FNGs: None COUNT: 5 I am Wrecking ball and I had the privilege of being the Q: Please modify as necessary because I am not a professional! Push yourself, but don’t hurt yourself. WARMUP: In Cadence: Good mornings, Squats, whatever else is needed…
|
-
ao-the-furnace The Furnace Christmas Gift Exchange
Date: 2025-12-13 AO: ao-the-furnace Q: Sockos PAX: Mater, Daffy duck, BeWell, Newt, Yo-Yo, Turtle, Capsized, Paddywhack, 0 FNGs: 1 0 COUNT: 8 WARMUP: 10 Grass Grabber’s, 10 Good Morning’s, 10 little baby arm circles THE THANG: The Pax split up into two teams and gave each other gifts from the Easter bucket. Some gifts were…
|
-
ao-eagles-nest Siiiix Seeeveeen
Date: 2025-12-13 AO: ao-eagles-nest Q: Wax On PAX: Slice, Spike, Waterboy, SMALL FRY, Little Red, Blip, Buckshot, Wreck-it Ralph, Dovetail, Strat, Wheelie, Squash, layup, gizmo, power bait, foxtrot, Slip-n-slide FNGs: 1 Slip-n-slide COUNT: 18 WARMUP: Some stretchy things that I don’t remember, and 100 squats to complete the 1stf-monthly-challenge advent for the day THE THANG:…
|
-
ao-the-bluff Your question to ponder: “‘Do I feel lucky?’ Well, do ya punk?”
Date: 2025-12-11 AO: ao-the-bluff Q: Wheelie PAX: SMALL FRY, Wax On, Dovetail, Audit FNGs: None COUNT: 5 WARMUP: Good mornings, Arm circles/flap jack, butt kickers, SSH THE THANG: 1st person rolls die. Takes an exercise card from the deck. Mosey/jog/shuffle that many paces (30 max) bringing cards and die and light (thanks Audit). Does the…
|
-
ao-run-club-the-trenches Last of the semester!
Date: 2025-12-10 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell, Daffy duck FNGs: None COUNT: 2 WARMUP: Stretches OYO THE THANG: Both ran about 3 some odd miles MARY: ??? ANNOUNCEMENTS: COT: Daffy duck discipline after a break BeWell finishing the semester strong Tags: ao-run-club-the-trenches, BeWell, Daffy duck
|
-
ao-nevermore Are we there yet?
Date: 2025-12-10 AO: ao-nevermore Q: Wheelie PAX: Wax On, Audit, SMALL FRY FNGs: None COUNT: 4 WARMUP: Good mornings, seal claps, overhead claps copperhead squats, butt kickers, copperhead merkins THE THANG: A variant on the longest mile. This is a fairly long almost a mile. Lap 1: 1 person sets pace with walking lunges while…
|
F3 Tucson
Fitness. Fellowship. Faith.®️