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:…

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…

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………

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…

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…

Date: 2025-01-04 AO: ao-eagles-nest Q: Squash (Donn Hines) PAX: Blip, Wheelie, Dovetail, Wreck-it Ralph, CareBear, Wax On, Slice, Wrecking Ball, Philip Hendricks, Strat, Stroop, Broccoli, Common Core, Newt, Capsized, Woody, Mr. Roboto, Cowbell (Ray Salcido), Chicken scratch, Mr. Schneebly, Foxtrot, Buckshot, Waterboy, No FNGs FNGs: 1 No FNGs COUNT: 24 WARMUP: Motivators 5-to-1 Partner Patty…

Date: 2025-01-02 AO: ao-the-bluff Q: Wheelie PAX: Audit, Blip, Dovetail, Squash (Donn Hines), Wax On, Wheelie, None FNGs: 1 None COUNT: 7 Partially pictured here is too-tall-for-the-portable-light-Blip’s chin. WARMUP: Good Mornings 5 Burpees Grass Grabbers 5 Burpees Side Straddle Hops 5 Burpees THE THANG: Test your memory of Search for the Holy Grail while reciting…

Date: 2025-01-01 AO: ao-the-union Q: CareBear PAX: Wax On, Dovetail, Audit, Corn Stock (Garth), Wheelie FNGs: None COUNT: 6 Guys! Thanks for coming to the last workout of the Year! Warm-Up: Asphalt Swipers, Monkey Humpers, Copperhead Squats and Mountain Climbers. All IC. Thang:Partner Up, Run Around the Ball Fields in opposite directions to start, and…

Date: 2025-01-01 AO: ao-run-club-otb Q: Wax On PAX: Audit, Wheelie FNGs: None COUNT: 3 WARMUP: OYO Stretches THE THANG: Run in circles, try to GPS write something on the field, and run in more circles. At first, YHC was bummed that people showed up because it was dark, cold, windy, and I really didn’t want…

Date: 2024-12-30 AO: ao-the-furnace Q: Capsized PAX: Newt, Capsized, Mr. Roboto, Paddywhack, Woody FNGs: None COUNT: 5 WARMUP: Good mornings LBACs Low Slow Sumo Squats 6-1 Morivators THE THANG: Murph Dora Style! MARY: Pax finished in time for some Mary! Good work everyone! ANNOUNCEMENTS: 2nd F lunch on 1/3 to be confirmed COT: Thankful for…

Date: 2024-12-28 AO: ao-the-furnace Q: Capsized PAX: Newt, Capsized, Daffy duck, Mr. Roboto, Stroop, Phil aka Frogman FNGs: 1 Phil aka Frogman COUNT: 6 YHC Qi’s today to the tune of some of his favorite exercises and those inspired by some of his favorite things while fueled by some favorite tunes. It’s my party and…

Date: 2024-12-28 AO: ao-eagles-nest Q: Audit PAX: Wax On, Dovetail, Blip, Strat, Squash (Donn Hines), Wreck-it Ralph, Corn Stock (Garth), Waterboy, Foxtrot, Doodles (down range) FNGs: None COUNT: 11 Disclaimer: F3 is here to make great leaders and we are to lead by example (like HCing to workouts!). F3 is open and free to all…

Date: 2024-12-24 AO: ao-the-union Q: Wax On PAX: Dovetail, Audit, Corn Stock (Garth) FNGs: None COUNT: 4 WARMUP: It was a sad lonely warm-up. Everybody was running late, but F3 begins and ends on time, so YHC got started with the warmup as a lonely lonesome loner, but fortunately, others arrived…eventually. 7 to 1 Motivators!…

Date: 2024-12-21 AO: ao-eagles-nest Q: Wheelie PAX: Blip, Squash (Donn Hines), Strat, Foxtrot FNGs: None COUNT: 5 WARMUP: Good Mornings Side Straddle Hops Arm Circles Squats THE THANG: ‘‘Twas the Night Before Krampus pull-through planks. Poem by Wax On and AI. Same 7 exercises in 3 sets: 1st set: 10 each, 1 is 1 2nd…

Date: 2024-12-18 AO: ao-run-club-otb Q: Woody PAX: Wrecking Ball, BeWell (Jorge), Daffy duck, Woody FNGs: None COUNT: 4 WARMUP: Stretches OYO. Jog out together 1 mile. THE THANG: Run fastest mile back to base. Recover. Caboose run – person in back drops and does 5 burpees then runs to the front of the line. Repeat.…

Date: 2024-12-18 AO: ao-run-club-otb Q: Audit PAX: Budget, Wax On FNGs: None COUNT: 3 Run a lap, walk a quarter. Up to 4 laps. Field runs, out 10 then back pedal 10, then out to 20 and back pedal 10…..all the way down the field with backpedal always being 10. Sprint 20 then 10 merkins.…

Date: 2024-12-19 AO: ao-the-bluff Q: Audit PAX: Wheelie, Sandtrap, Squash (Donn Hines), Wax On, Dovetail FNGs: None COUNT: 6 First we talked about what HC means. Is it headcount, no. Is it holy cow there’s a workout, no. Is it hard commit, yes……. Disclaimer: I am a professional just not a fitness professional so you…

Date: 2024-12-17 AO: ao-the-union Q: Dovetail PAX: Wheelie, Wreck-it Ralph, Wax On, Corn Stock (Garth) FNGs: None COUNT: 5 A small crew this morning to enjoy the delights of the season with Weird Al Yankovic (and also pullups) WARMUP: (Song: The Night Santa Went Crazy) – SSH – Sir Fazzio arm circles – Imperial Walkers…

Date: 2024-12-16 AO: ao-the-furnace Q: Woody PAX: Wrecking Ball, Capsized, Paddywhack, Chicken scratch, Mater, Double Tap, hooligan, Woody FNGs: None COUNT: 8 WARMUP: Little baby arm circles x8, flapjack Danger zone (jumping jacks while listening to Danger Zone, squat any time he says Danger Zone) THE THANG: Run ~1 mile Sets of 5-10-15 pull up,…

Date: 2024-12-14 AO: ao-eagles-nest Q: Wreck-it Ralph PAX: Blip, Wheelie, Squash (Donn Hines), Broccoli, Common Core, Dovetail, Corn Stock (Garth), Buckshot, Archie, Water boy FNGs: None COUNT: 11 WARMUP: Arm circles, forward and back. Lunge stretches, both sides. Wax On inspired side stratle hops. This was a form of travel where we shrunk and grew…