Date: 2024-02-07 AO: ao-downrange Q: PAXminer PAX: Capsized FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

Date: 2024-02-08 AO: ao-downrange Q: PAXminer PAX: Capsized FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

Date: 2024-05-08 AO: ao-downrange Q: PAXminer PAX: Capsized FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

Date: 2024-08-03 AO: ao-downrange Q: Capsized PAX: Capsized, PAXminer FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized, PAXminer

Date: 2024-08-19 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball, Woody, Chicken scratch, Capsized, Paddywhack FNGs: None COUNT: 5 WARMUP: Good Mornings Overhead Claps Michael Phelps Grass Grabbers Broga Flow Pt. 1 THE THANG: Box O Murph Pax started at the pull up bar and completed reps. Next pax slowseyed to corner one, turned the corner…

Date: 2024-08-17 AO: ao-the-furnace Q: Chicken scratch PAX: Woody, Capsized, Paddywhack, Newt, Ziploc, Scoop, Double Tap, Yo-Yo, Cowbell FNGs: 1 Cowbell COUNT: 10 WARMUP: Pax completed Imperial walkers – LBAC in cadence – Smurf jacks – Burpees THE THANG: Every minute on the minute push pull legs. Pax have 1 minute to complete 3 pull…

Date: 2024-08-15 AO: ao-the-bluff Q: Audit PAX: Kansas City, Spike, Wheelie, Dovetail, Josh Sumpter, Blip, Wax On, Swiss Cheese, Sandtrap FNGs: None COUNT: 10 Disclaimer: Push yourself but know your limits and don’t hurt yourself. 5 core principles: Open to all men, free to all men, led in a rotating fashion, always held outdoors, ends…

Date: 2024-08-13 AO: ao-the-union Q: Wax On PAX: Capsized, Audit, Paddywhack, Wheelie, Bambi, Swiss Cheese, Spike, Blip, Sandtrap, Kimchi, kentucky fried FNGs: 2 Kimchi, kentucky fried COUNT: 12 WARMUP: Sir Fazio Arm Circles forward and flapjack OH Claps Seal Claps Michael Phelps Okinawan Drums Gate Openers Leg Swings THE THANG: 40/20 Tabata style workout. Static…

Date: 2024-08-12 AO: 1stf Q: Wrecking Ball PAX: Capsized, Paddywhack, Chicken scratch FNGs: None COUNT: 4 WARMUP: Flamingos, popping in the woods, Michael Phelps, Mary Catherine Gallaghers’, THE THANG: Monday Motivation: The Murph (Dora-style) MARY: ANNOUNCEMENTS: Moving this over to ao-the-furnace next Monday COT: :pray: Chicken scratch “same old”, Capsized work Travel: integrity, energy when…

Date: 2024-08-10 AO: ao-the-furnace Q: Capsized PAX: Convoy, Scoop, Gogurt, Woody, Chicken scratch, Capsized, Wrecking Ball, Scooby Snack FNGs: None COUNT: 9 WARMUP: Good Mornings Little Baby Arm Circles Grass Grabbers Imperial Walkers 7:1 Motivators (cuz school) THE THANG: 12 reps of each exercise. PAX combine each “grade” to graduate to the next one. The…

Date: 2024-08-08 AO: ao-the-bluff Q: Wax On PAX: Kansas City, CareBear, Wreck-it Ralph, Spike, Sandtrap, Audit, Dovetail, Bambi, Blip, Mac (Brandon), Wheelie, Capsized, Jeremy Sumpter, Swiss Cheese FNGs: 1 Swiss Cheese COUNT: 14 I am not a professional, take everything as a suggestion. WARMUP: A short mosey with some high knees, side shuffles and karaokes.…

Date: 2024-08-06 AO: ao-the-union Q: CareBear PAX: Wreck-it Ralph, Capsized, Spike, Wax On, Slice, Dovetail, Mac (Brandon), Bambi, Yaris, Corn Stock (Garth), Wrecking Ball, Wheelie, Patty Whack, Splinter, Whisker Biscuit FNGs: 1 Whisker Biscuit COUNT: 16 F3 Disc Golf! We are F3 Nation! The mission of F3 is to plant, grow and serve small workout…

Date: 2024-08-03 AO: ao-the-furnace Q: Newt PAX: Auto Tune, Convoy, Stroop, Wrecking Ball, Ziploc, Doolittle, Splinter, Gump FNGs: 3 Doolittle, Splinter, Gump COUNT: 9 WARMUP: LB Arm Circles Big Arm Circles Windmills Grass Grabbers Open&Close the Gaters (hip/leg warmup) THE THANG: 40min AMRAP – 15 burpees, 150 flutter kicks, 10m murder bunny 14 burpees, 50…

Date: 2024-08-03 AO: ao-eagles-nest Q: Audit PAX: Spike, Wheelie, Blip, Squash (Donn Hines), Corn Stock (Garth), Greyhound, Dovetail, Broccoli, Wreck-it Ralph, Croak, Budget, Strat, Sandtrap, Wax On, Squishy, Power bait, Mr Mom, Camel FNGs: None COUNT: 19 Disclaimer: I am a business professional not a fitness professional, these are all suggestions. Push yourself but know…

Date: 2024-08-01 AO: ao-the-bluff Q: Wreck-it Ralph PAX: CareBear, Blip, Dovetail, Corn Stock (Garth), Audit, Wheelie, Wax On, Wreck-it Ralph FNGs: None COUNT: 8 WARMUP: 15 overhead claps 15 seal claps 10 good mornings Hollywood stretch THE THANG: Game rules: split up in 2 teams. Each team member needs to sink a bag to move…

Date: 2024-07-30 AO: ao-the-union Q: Dovetail PAX: Blip, Slice, Wax On, CareBear, Audit, zacharymbwolf, Corn Stock (Garth), Spike, Capsized FNGs: None COUNT: 10 Audit, CareBear, and Dovetail for a run EC at 4:30, joined by Blip at 5 for a ruck. WARMUP: – Moroccan Night Clubs – Sit farther into the squat – overhead claps…

Date: 2024-07-27 AO: ao-eagles-nest Q: Slice PAX: Acme, Audit, Corn Stock (Garth), Strat, @Nelly FNGs: None COUNT: 6 WARMUP: Seal Claps IC Grass pickers IC Macramé IC THE THANG: THREE BLOCKS; 4 Exercises; 10 reps each Repeat for 10 minutes with 3 minute recover interval between stations Block 1 Cindy Rows Hand Release Merkins Big…

Date: 2024-07-27 AO: ao-the-furnace Q: No Yak PAX: Double Tap, Gogurt, Woody, Chicken scratch, Convoy, Newt, Stroop, No Yak, Paddywhack, Crop Duster, Stumble Bee FNGs: 2 Crop Duster, Stumble Bee COUNT: 11 Warm up Good mornings Climb ladder (Crazy Man) Arm circles Calf stretch Shoulder stretch Smurf jacks The Thang Mosey to hill Bear crawl…

Date: 2024-07-27 AO: 1stf Q: Dovetail , CareBear PAX: Squash (Donn Hines), Greyhound, Wax On, Capsized, Ziploc, Spike FNGs: None COUNT: 8 4.4 miles out and back on mt lemmon, over 6000 feet. Break in the middle for an epic boyband photo, some rock climbing, great music from CareBear, good conversation, and snacks. Words of…

Date: 2024-07-25 AO: ao-the-bluff Q: Audit , Blip PAX: Mac (Brandon), Capsized, Wheelie, Dovetail, Reload, Yaris, Ani and Pollywog FNGs: 1 Ani and Pollywog COUNT: 10 Disclaimer: Brought to you by Blip I am no professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself. F3 is a volunteer organization…