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ao-run-club-the-trenches Go the distance
Date: 2026-02-04 AO: ao-run-club-the-trenches Q: BeWell PAX: Daffy duck, BeWell FNGs: None COUNT: 2 Stretches OYO Run about 3 miles Daffy duck going the extra mile with some sprints afterward COT Daffy duck dad’s good friend going through cancer and not making good decisions concerning health BeWell patience with work drama Tags: ao-run-club-the-trenches, Daffy duck,…
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ao-the-union Speak softly and… Work out!
Date: 2026-02-03 AO: ao-the-union Q: Dovetail PAX: Wax On, Wheelie, Flash, Golddigger FNGs: None COUNT: 5 Barely chilly for the first Union of February. WARMUP: – Starting out 🌶️ with 5 to 1 Burp-i-vators: hops, squats, merkins, groiners – Sir Fazio arm circles – Michael Phelps – Hillbillies – Copperhead squats Mosey to basketball court…
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ao-the-furnace Preparedness
Date: 2026-02-02 AO: ao-the-furnace Q: Capsized PAX: BeWell, Turtle, Daffy duck, Capsized, Ghostbuster FNGs: None COUNT: 5 WARMUP: Good Mornings Imperial Walkers Grass Grabbers Willie Mayes Hayes THE THANG: Preparing for the Expected… Merkins and Big Boy Sit Ups… that’s all she wrote! Pax started at the first come, completed 5 merkins, traversed 25 yds…
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ao-the-furnace Cone Again?
Date: 2026-02-02 AO: ao-the-furnace Q: hooligan PAX: Capsized, BeWell, hooligan FNGs: None COUNT: 3 WARMUP: Willie Mays, SSH, LB Arm Circles. THE THANG: pull, run to first cone, push, run to second cone, run back to grinder and repeat. MARY: ANNOUNCEMENTS: we are thinking of bringing back Saturday breakfast but would need to be 8am…
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ao-the-bluff Bite sized ARM-ageddon
Date: 2026-01-29 AO: ao-the-bluff Q: Wax On PAX: Audit, Dovetail, Wheelie, Squash, Andrew Morgan FNGs: None COUNT: 6 WARMUP: Side straddle hops Inchworms with merkins High knees Two round, 30s each THE THANG: 6 stations, 10 reps each, AMRAP Curls for the girls Cindy thrusters Skull crushers Cindy hold flutter kicks IC Abyss merkins Med…
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ao-nevermore Run Forrest Run!
Date: 2026-01-28 AO: ao-nevermore Q: Wheelie PAX: Audit, Wax On, Blip, Foxtrot FNGs: None COUNT: 5 WARMUP: OYO good mornings and stretches THE THANG: Keep count of your laps with merkins and big boi sit ups. Lap 1: 1 of each Lap 2: 2 of each Etc ANNOUNCEMENTS: 2nd F lunch not this Friday but…
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ao-run-club-the-trenches Yearning for the sun
Date: 2026-01-28 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell, Sockos, Daffy duck FNGs: None COUNT: 3 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-run-club-the-trenches, BeWell, Sockos, Daffy duck
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ao-the-union Cardinal’s Run and Repeat
Date: 2026-01-27 AO: ao-the-union Q: CareBear PAX: Dovetail, Twin Peaks (Spirit of St. Louis) FNGs: None COUNT: 3 3 HIMS ventured to The Union this A.M. to remember Tyler Phelps of Knoxville. Never Forget @Cardinal! Warm-up: 15 Side Straddles Hops IC 4 is 1 10 Tempo Merkins IC 4 is 1 10 Flutter Kicks IC…
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ao-the-furnace Monday Murph-style BD
Date: 2026-01-26 AO: ao-the-furnace Q: Wrecking Ball PAX: hooligan, BeWell, Twin Peaks (Spirit of St. Louis) FNGs: None COUNT: 4 I am wrecking ball, and I’ll be your Q. I’m not a professional, so exercise at your own risk, and modify as necessary. WARMUP: all = on my cadence: *10 Good Mornings *10 Willy Mays…
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ao-the-union 3rd Annual Ultimate Fris-Burpee!
Date: 2026-01-20 AO: ao-the-union Q: CareBear PAX: Daffy duck, Wax On, Waterboy, CareBear, Dovetail, Wheelie, Blueline FNGs: None COUNT: 7 WARMUP: Various Warm-Ups were completed! Including Arm-Circles, Jungle-Boy Squats, Seal Claps, and Squats! THE THANG: Third annual Ultimate Fris-Burpee! Rules are easy, Score and you Get to do 10 Burpees, while the other team does…
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ao-the-furnace LDP
Date: 2026-01-24 AO: ao-the-furnace Q: Sockos , Capsized, BeWell, Chicken scratch, Woody PAX: Woody, Chicken scratch, BeWell, Capsized FNGs: None COUNT: 5 WARMUP: -Grass Grabbers -Good Mornings -8 to 1 motivators -Low Plank – Count to 60 THE THANG: Schooling (The roots of education are bitter, but the fruit is sweet) -Merkins – 25 -Squats…
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ao-eagles-nest Brick Brigade
Date: 2026-01-24 AO: ao-eagles-nest Q: Wheelie PAX: Wax On, Buckshot, Dovetail, Spike, Waterboy, Wreck-it Ralph, Foxtrot FNGs: None COUNT: 8 WARMUP: Oops. THE THANG: The thang: Teams of 4-5 people 1 team is the wall czar and you’ll moving a Cindy wall like the London bridge (but only 10 yards). Wall czar / Timer team…
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ao-run-club-the-trenches Schools in session
Date: 2026-01-14 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell, Sockos FNGs: None COUNT: 2 This was from last week, but forgot and credit where credit is due. Sockos was out there, and you can be too! Tags: ao-run-club-the-trenches, BeWell, Sockos
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ao-the-bluff The Ascent
Date: 2026-01-22 AO: ao-the-bluff Q: Wax On PAX: Audit, Wheelie, Slag, Andrew Morgan FNGs: None COUNT: 5 WARMUP: Various moving stretches on our way to the bottom of the hill. THE THANG: We ascended the hill. MARY: included throughout. ANNOUNCEMENTS: 2nd F lunch approaches COT: Prayed for mental health awareness for men leading lives of…
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ao-nevermore Krampus has been satisfied
Date: 2026-01-21 AO: ao-nevermore Q: Wheelie PAX: Audit, Wax On, Blip, Slag, Foxtrot FNGs: None COUNT: 6 WARMUP: Good mornings 5-1 motivators Copperhead merkins Copperhead squats THE THANG: 1. Light jog a lap. Quick walk through bleacher steps (no run, no step skips). Out and back. 2. 60 low slow shuffle left leg leading, 60…
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ao-the-furnace Live to fight another day
Date: 2026-01-19 AO: ao-the-furnace Q: BeWell PAX: BeWell, hooligan FNGs: None COUNT: 2 WARMUP: It was chilly, so: Good Mornings Windmill something or others Twists THE THANG: Run 1/2 lap around park 3 rounds of 5 min EMOM timer with 30 second break in between. Remember how many sets of 5-10-15 were done in round…
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ao-the-furnace Survivor!
Date: 2026-01-17 AO: ao-the-furnace Q: Gogurt PAX: Woody, Turtle, Stroop, Mr. Schneebly, Daffy duck, Gogurt FNGs: None COUNT: 6 WARMUP: – 8 – Good Mornings (in cadence) – 10 – Abe Vigoda (Old Man Windmill) – 4/each – Tie Fighters (arm circles in lunge position) – 10 – Copperhead Jump Squats – 3-1 Motivator THE…
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ao-eagles-nest Die or Dice???
Date: 2026-01-17 AO: ao-eagles-nest Q: Blip PAX: Strat, Capsized, Wheelie, Little Red, Waterboy, Dovetail, Wreck-it Ralph, Slice, Blip, Squash, Wax On, SMALL FRY, Blueline, Buckshot, CareBear, Flounder, Wrecking Ball, BeWell FNGs: None COUNT: 18 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-eagles-nest, Strat, Capsized, Wheelie, Little Red, Waterboy, Dovetail, Wreck-it Ralph, Slice, Blip, Squash, Wax…
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ao-the-bluff Jump em if you got em
Date: 2026-01-15 AO: ao-the-bluff Q: Audit PAX: Wax On, Dovetail, Wheelie, Squash, Slag, SMALL FRY FNGs: None COUNT: 7 Welcome to F3, I am Audit and I will be your Q this morning. I am no professional so modify as necessary. 5 Core tenets reviewed, disclaimer fully completed, and got into it. I promised a…
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ao-nevermore The whole package
Date: 2026-01-14 AO: ao-nevermore Q: Slag PAX: SMALL FRY, Blip, Wax On, Audit, Wheelie FNGs: None COUNT: 6 WARMUP: Good mornings, side straddle hops THE THANG: jog a lap, pick 3 cards from the workout deck… and repeat COT: Prayers and mental awareness on focusing on those closest to us. Ensuring we are providing what…
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F3 Tucson
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