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ao-the-union Sticky Hands
Date: 2024-07-23 AO: ao-the-union Q: Wax On PAX: Wheelie, Wreck-it Ralph, Capsized, Reload, Blip, Mac (Brandon), Dovetail, Patty Whack FNGs: None COUNT: 9 Welcome to F3. I’m not a pro, and my back hurts from an evil kettlebell workout with Kata (Jay) on Sunday so I’ll be modifying, do what you can. Some of today’s…
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ao-eagles-nest Another Day in Paradise
Date: 2024-07-20 AO: ao-eagles-nest Q: Dovetail PAX: Wreck-it Ralph, Strat, Blip, Budget, Corn Stock (Garth), Wax On, Wheelie, Broccoli, Audit, Sandtrap, Acme, Camel, Greyhound , Jello FNGs: 1 Jello COUNT: 15 Comebacks, downranges, and FNGs, oh my! 15 HIMs out for a great day followed by coffeeteria at the park. Audit and Wreck-it Ralph made…
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ao-the-furnace PPL Machine Mk. 2
Date: 2024-07-20 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Stroop, No Yak, Wrecking Ball, Woody, Ziploc, Paddywhack FNGs: None COUNT: 8 WARMUP: Stretches for quads and shoulders and hips during the opening speech Imperial Walkers (IC 4-is-1) Windmills (IC 2-is-1?) LBAC (OYO?) Smurf Jacks (IC) Burpees (OYO) THE THANG: Split into groups of 3. Each…
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ao-the-bluff Moon Shot
Date: 2024-07-18 AO: ao-the-bluff Q: Audit PAX: CareBear, Spike, Capsized, Wheelie, Blip, Dovetail, Yaris, Wax On, TONK ( H Brent) FNGs: 1 TONK ( H Brent) COUNT: 10 5 core principles: Open to all men, free to all men, led in a rotating fashion, always held outdoors, ends with a circle of trust. I am…
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ao-the-union To the Moon!
Date: 2024-07-16 AO: ao-the-union Q: CareBear PAX: Audit, Capsized, Wax On, Dovetail, Wrecking Ball, Yaris, Blip, CareBear, Wheelie, Spike, @Patty Whack FNGs: 1 @Patty Whack COUNT: 11 F3 Moon Walk! 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…
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ao-eagles-nest Three Headed Dragon!
Date: 2024-07-13 AO: ao-eagles-nest Q: CareBear , Audit, Kata (Jay) PAX: Audit, Dovetail, Slice, Wreck-it Ralph, Kata (Jay), Squash (Donn Hines), Croak, Tagalong, Strat, Wheelie, Sandtrap, Corn Stock (Garth), Tiger, Camel FNGs: None COUNT: 15 Three Headed Dragon! We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups…
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ao-the-furnace Goo Goo Ga Ga 👶
Date: 2024-07-13 AO: ao-the-furnace Q: Capsized PAX: Stroop, Convoy, No Yak, Chicken scratch, Wrecking Ball, Capsized, Auto Tune, Yo-Yo, Björn, Paul Heller (Double Tap) FNGs: 1 Paul Heller (Double Tap) COUNT: 10 WARMUP: Good Mornings Little Baby Arm Circles Toy Soldiers LLC Potty Training Tummy Time Crawling in place Motivators 8 to 4 THE THANG:…
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ao-the-bluff @CareBear’s First Beat Down by @Steubie. 475 Days Ago!
Date: 2024-07-11 AO: ao-the-bluff Q: CareBear PAX: Audit, Dovetail, Capsized, Mac (Brandon), Wreck-it Ralph, CareBear FNGs: None COUNT: 6 CareBear’s First Beat Down by Steubie. 475 Days Ago! 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. “Leave…
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ao-the-union Ruck Finals! BFF Test #2!
Date: 2024-07-09 AO: ao-the-union Q: CareBear PAX: Wrecking Ball, Dovetail, Mac (Brandon) FNGs: None COUNT: 4 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. “Leave no man behind, but leave no man where you find him.” F3…
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ao-eagles-nest Workouts are better with friends
Date: 2024-07-06 AO: ao-eagles-nest Q: Wax On PAX: CareBear, Dovetail, Broccoli, Corn Stock (Garth), Kata (Jay), Squash (Donn Hines), Strat, Sandtrap FNGs: None COUNT: 9 WARMUP: Sir Fazio Arm Circles forward and flapjack Michael Phelps Okinawan Drums Don Quixote Gate Openers Leg Swings THE FIRST THANG: Partner Up Partner A – Farmer carries 2 Cindys…
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2ndf 2nd F Lunch
Date: 2024-07-05 AO: 2ndf Q: Dovetail PAX: Spike, CareBear, Mac (Brandon), Wax On, Slice, Wreck-it Ralph, Flounder, Sandtrap, Tigger FNGs: None COUNT: 11 WARMUP: conversation THE THANG: loaded baked potatoes MARY: getting up from the table ANNOUNCEMENTS: Wax On has the Q for Eagle’s Nest tomorrow. Bring a coupon (aka “Cindy” aka cinder block) Tags:…
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ao-special-events 1776
Date: 2024-07-04 AO: ao-special-events Q: Kata (Jay) PAX: Corn Stock (Garth), CareBear, Dovetail, Excel, Kata (Jay), Spike, Wax On, Wreck-it Ralph, Wrecking Ball, Tigger, Camel FNGs: 1 Camel COUNT: 11 WARMUP: Cherry pickers, Good Morning, LBAC THE THANG: 100 of Each: Dip Squat Hillbilly (L+R) Lunge Mericans Big Boy Sit up Shoulder Tap (L+R) Flutter…
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ao-the-union This is F3! Dora with a Ruck! Ruck Week 4!
Date: 2024-07-02 AO: ao-the-union Q: CareBear PAX: Dovetail, Wax On, Mac (Brandon), Wreck-it Ralph, Spike, Bambi, CareBear FNGs: None COUNT: 7 This is F3! Dora with a Ruck! Ruck Week 4! We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male…
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ao-the-furnace Little Bit of HIIT
Date: 2024-06-29 AO: ao-the-furnace Q: No Yak PAX: Convoy, Gogurt, Tanner Valus, Yo-Yo, Stroop, Woody, Newt, Big Dif FNGs: None COUNT: 9 WARMUP: good mornings, arm circles, calf and shoulder stretch, lunge and reach to sky, calisthenics. THE THANG: 7 rounds of: 15 Box jumps 15 V-ups 15 Mountain Climbers (2 is 1) 15 Freddie…
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ao-eagles-nest It’s Gettin’ Hot in Here
Date: 2024-06-29 AO: ao-eagles-nest Q: Dovetail PAX: CareBear, Sandtrap, Wheelie, Strat, Kata (Jay), Squash (Donn Hines), Corn Stock (Garth), Blip, Wreck-it Ralph, Broccoli, Budget, Tigger, Graffiti FNGs: None COUNT: 14 WARMUP: High knees/butt kickers, SSH, 10s each, R&R • Good mornings • Windmills • Hillbillies • Imperial Walkers • Australian Mountain Climbers – skipped for…
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ao-the-bluff Trivial Pursuit…..or is Pursuit Trivial
Date: 2024-06-27 AO: ao-the-bluff Q: Audit PAX: CareBear, Blip, Dovetail, Wreck-it Ralph, Bambi, Reload FNGs: None COUNT: 7 Disclaimer: F3 is a worldwide community of men put together to invigorate leadership by setting small community workouts groups. Thanks for coming out this morning helping me to become a better leader! 5 core principles: Open to…
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ao-the-union Release The Kraken! With a Ruck! Ruck Week 3!
Date: 2024-06-25 AO: ao-the-union Q: CareBear PAX: Audit, Mac (Brandon), Dovetail, Wreck-it Ralph, Blip, Yaris, Bambi, CareBear, Reload FNGs: None COUNT: 9 This is F3! Release The Kraken! With a Ruck! Ruck Week 3! We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups for men for the…
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ruck-your-az-off F3 Cooler Ruck
Date: 2024-06-22 AO: ruck-your-az-off Q: CareBear PAX: Mac (Brandon), Dovetail FNGs: None COUNT: 3 Simple. Put 5 canned beverages in Mac (Brandon)’s backpack, have Audit down one with you in the parking lot, Get to Rucking. 4.23 Miles Covered! Great Conversation! Thanks Gents! Tags: ruck-your-az-off, Mac (Brandon), Dovetail
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ao-eagles-nest Evil Ladder
Date: 2024-06-22 AO: ao-eagles-nest Q: Kata (Jay) PAX: Audit, CareBear, Kata (Jay), Corn Stock (Garth), Strat, Mac (Brandon), Tigger, 0 FNGs: 1 0 COUNT: 7 THE THANG: Each ladder is an Amrap of equivalent minutes, do each exercise and add the ladder amount to it. Once you get to the end, turn around and do…
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ao-the-furnace The PPL Machine
Date: 2024-06-22 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Newt, Ziploc, Woody, Tanner Joseph Valus, No Yak, Chicken scratch FNGs: None COUNT: 7 Warm ups – imperial walkers IC – Windmills IC – LBAC IC – Smurf jacks – Burpees – Merkins on the knees – Side squat lunge things – Stretches The THANG Split…
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F3 Tucson
Fitness. Fellowship. Faith.®️