Date: 2025-10-25 AO: ao-eagles-nest Q: Dovetail PAX: Squash, Strat, CareBear, Audit, Wheelie, Waterboy, Buckshot, Ian Davis (Fix-It Felix) FNGs: 1 Ian Davis (Fix-It Felix) COUNT: 9 WARMUP: Good mornings, Copperhead squats, seal claps, thentold the Pax we were doing 14-to-1 Motivators. The shock was a great gift. Then said that we just have to get…

Date: 2025-10-23 AO: ao-the-bluff Q: Audit PAX: Dovetail, Wheelie, Squash, SMALL FRY FNGs: None COUNT: 5 Thanks for being out this morning men. I needed a good start to the day and you provided. WARMUP: Good mornings Seal claps Overhead claps Tie fighters Copperhead merkins THE THANG: Group of 3 exercises with decreasing reps (10…

Date: 2025-10-22 AO: ao-nevermore Q: Wheelie PAX: Wax On, Slag, SMALL FRY FNGs: None COUNT: 4 WARMUP: nope THE THANG: Recovery day! We’re all sore, so we’re working out the knots. Lap with ruck or 50lb sand bag Walk bleacher steps Lap at light jog Step ups on bleachers Lap with ruck or 50lb sand…

Date: 2025-10-22 AO: ao-run-club-the-trenches Q: Capsized PAX: Sockos, BeWell, Capsized, Woody FNGs: None COUNT: 4 Featuring a blurry Woody ANNOUNCEMENTS: Wax On’s fundraiser beatdown will actually hit ao-the-furnace on 11/8! Taco Bell 50k next year… BeWell COT: :white_check_mark: Tags: ao-run-club-the-trenches, Sockos, BeWell, Capsized, Woody

Date: 2025-10-21 AO: ao-the-union Q: Slag PAX: Corn Stock (Garth), Wax On, Wheelie, Capsized FNGs: None COUNT: 5 WARMUP: windmills , good mornings, a little jog THE THANG: Over head to between leg ball pass 30yards Plank ball pass in line side by side Squat walk with Cindy to chest Bear crawl Lunge walk Bunny…

Date: 2025-10-20 AO: ao-the-furnace Q: Capsized PAX: Paddywhack, BeWell, Capsized, Mater, hooligan FNGs: None COUNT: 5 WARMUP: Good Mornings Freedom Twists LBACs Willie Mayes Hayes 1 mile mosey THE THANG: Today was made to focus on strength and to be an example to all that Cindy CAN participate in the Monday Murph! AMRAP of the…

Date: 2025-10-19 AO: ao-the-furnace Q: Capsized PAX: BeWell, Sockos, Paddywhack, Woody, Chicken scratch, Wrecking Ball, Capsized, Ghostbuster, Mater, Daffy duck, Newt, Tinkerbell (DR) FNGs: None COUNT: 12 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-the-furnace, BeWell, Sockos, Paddywhack, Woody, Chicken scratch, Wrecking Ball, Capsized, Ghostbuster, Mater, Daffy duck, Newt, Tinkerbell (DR)

Date: 2025-10-18 AO: ao-eagles-nest Q: Slice PAX: Blip, Buckshot, Dovetail, Little Red, Slice, Squash, Waterboy, Wax On, Wreck-it Ralph, SMALL FRY FNGs: None COUNT: 10 WARMUP: Arm Circles Good Mornings SSH THE THANG: 3 sets of 10 reps each Merkins Derkins Cindy Rows Cindy close grip row Cindy press Goblet Squat Thrusters Bicep curls Hammer…

Date: 2025-10-16 AO: ao-the-bluff Q: Audit PAX: Wax On, Wheelie, Squash, Slag FNGs: None COUNT: 5 Welcome to F3 and thank you for being out to start your morning with purpose, fitness, and fellowship! A strong foundation can carry us through the day and give us the ability to bring others onto our foundation and…

Date: 2025-10-15 AO: ao-run-club-the-trenches Q: BeWell PAX: Daffy duck, Wrecking Ball, BeWell, Sockos, FIAB (downrange) FNGs: None COUNT: 5 WARMUP: Stretches OYO THE THANG: Running out and back like usual. BeWell and FIAB started at a quick pace but Wrecking Ball caught up and raced everyone back. Glad to see Daffy duck come back and…

Date: 2025-10-15 AO: ao-nevermore Q: Wax On PAX: Blip, Filibuster, Audit, Slag, Wheelie, Budget, Kale, SMALL FRY, Nostradamus (hiding behind flag) FNGs: None COUNT: 10 WARMUP: Mild stretching THE THANG: Pick your base speed of walk ruck jog or run. Use this speed during the turns, accelerate out of the turn and try to increase…

Date: 2025-10-14 AO: ao-the-union Q: Wheelie PAX: Wax On, Slag, Blueline, CareBear FNGs: None COUNT: 5 WARMUP: Good mornings, Windmills, 5-1 motivators, mosey to soccer field with Cindy THE THANG: Objective: Get 3 in a row. Rules: Same as Tic-Tac-Toe, except players can choose to place a piece on the board or remove one. Split…

Date: 2025-10-13 AO: ao-the-furnace Q: hooligan PAX: Chicken scratch, CareBear, hooligan, Mater, BeWell, Capsized, Sockos FNGs: None COUNT: 7 WARMUP: Grass grabbers, side straddle hops, little baby arm circles. THE THANG: pull-ups, run to first cone, push-ups, run to second cone, squats, run back. MARY: ANNOUNCEMENTS: Men’s Breakfast October 18 at 8am, Wax On beat…

Date: 2025-10-08 AO: ao-run-club-the-trenches Q: Woody PAX: Paddywhack, Woody, BeWell, Sockos, Chicken scratch FNGs: None COUNT: 5 WARMUP: Stretches OYO THE THANG: PAX ran the first mile together, then Chicken scratch and BeWell went nuts. Found Sockos on the way back. Celebratory banana bread and coffee after the run. Good times were had. Awful boy…

Date: 2025-10-11 AO: ao-the-furnace Q: Capsized , Woody PAX: Sockos, BeWell, Chicken scratch, Woody, Capsized, Paddywhack, Mater, The Gaffer FNGs: None COUNT: 8 F3 is peer led in a rotating fashion, as demonstrated by Woody volunteering to lead Warmups with YHC was getting sorted out. WARMUP: Arm/Shoulder burner Grass Grabbers Copperhead Squats Copperhead Merkins THE…

Date: 2025-10-11 AO: ao-eagles-nest Q: Squash PAX: Wreck-it Ralph, Buckshot, CareBear, Blueline, Sticks, Slice, Strat, Supernova, SMALL FRY, Wheelie, Waterboy, Dovetail FNGs: None COUNT: 13 WARMUP: Good mornings, Abe Vigodas, Arm circles THE THANG: Based on the 2023 IronPax challenge titled “We Aren’t Professionals”, IPC 2023 Week 4, but kinder and gentler. If you want…

Date: 2025-10-09 AO: ao-the-bluff Q: Audit PAX: Squash, Wheelie FNGs: None COUNT: 3 WARMUP: Good mornings Abe Vigodas Tie Fighters Mosey to stop sign Copperhead merkins Mosey back THE THANG: Cinderfit ReBar Functional Fitness Who needs a cinderfit when you have rebar?!?! 5 sets w/ 10 reps per exercise done back to back. 60-90 sec…

Date: 2025-10-08 AO: ao-nevermore Q: Wheelie PAX: Audit, Wax On FNGs: None COUNT: 3 WARMUP: OYO THE THANG: 50yd line start. Partner 1 runs to 40yd line and back while Partner 2 does any ab exercise (mostly, but other alternates encouraged). Switch roles with a handoff. Repeat to 30yd line, 20, 10, goal, 10, 20,…

Date: 2025-10-04 AO: ao-eagles-nest Q: Dovetail PAX: Squash, Slice, Strat, Wax On, Waterboy, Wheelie, Wreck-it Ralph, SMALL FRY FNGs: None COUNT: 9 This workout brought to you by the number 3. We’ve had “68” recently and 99 in the future (now the past, thanks Audit), so single digit feels good for a change. T-claps in…

Date: 2025-10-07 AO: ao-the-union Q: Audit PAX: Wax On, Wheelie, Dovetail, Capsized, Corn Stock (Garth), Paddywhack FNGs: None COUNT: 7 Welcome to F3 and thank you for being out on this cool morning to help me improve as a leader and to push yourselves. Easy concept today, do things 99 times as this was Qs…