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…

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…

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…

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…

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…

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…

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:…

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…

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

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…

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,…

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…

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…

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:…

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:…

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…

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…

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.…

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…

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 ->…