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ao-the-furnace Murph-Tastic Monday!
Date: 2024-10-07 AO: ao-the-furnace Q: CareBear PAX: Audit, Capsized, Sandtrap, Woody, Chicken scratch, Mater, Wrecking Ball, Paddywhack, Daffy duck, Hooligan FNGs: None COUNT: 11 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…
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ao-the-furnace IPC Week $
Date: 2024-10-05 AO: ao-the-furnace Q: CareBear PAX: Capsized, Wrecking Ball, Woody, Chicken scratch, Convoy, Paddywhack, Yo-Yo, Newt, Mr. Schneebly FNGs: 1 Mr. Schneebly COUNT: 9 Tha Thang: IPC Week 4 Awesome and Amazing! Sorry for the truncated Backblast! Praise Jesus! #trainhardfighteasy #dohardthings Tags: ao-the-furnace, Capsized, Wrecking Ball, Woody, Chicken scratch, Convoy, Paddywhack, Yo-Yo, Newt, Mr.…
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ao-eagles-nest Master of the Toast
Date: 2024-10-05 AO: ao-eagles-nest Q: Wax On PAX: Wreck-it Ralph, Squash (Donn Hines), Howie, Watermelon Wings, Wheelie, Slice, Strat, Broccoli, Budget, Audit, Corn Stock (Garth), Copper Top, Water Boy, Power Bait, Buckshot, Dolittle, Common Core FNGs: 1 Common Core COUNT: 18 WARMUP: Let the pax take turns leading about half a dozen stretchy things. THE…
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ao-the-bluff Planktober Day 3!
Date: 2024-10-03 AO: ao-the-bluff Q: Wreck-it Ralph PAX: Dovetail, CareBear, Wax On, Squash (Donn Hines), Sandtrap, Blip, Audit FNGs: None COUNT: 8 Side note* Guantanamo bay was used to measure how hard we worked out during the Thang. Warm up: Good mornings Little Baby arm circles with flapjack Motivators 7-1 The Thang: Guantanamo bay Planks…
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ao-the-union F3: The Musical
Date: 2024-10-01 AO: ao-the-union Q: Wreck-it Ralph PAX: CareBear, Wrecking Ball, Swiss Cheese, Capsized, Dovetail, Blip FNGs: None COUNT: 7 Warm up: Good mornings Little baby Arm circles with flapjack 7-1 motivators The thang: Wheels on the bus with Cindy 40 Twinkle toes 10 ct Tammy Wynettes Walk like an Egyptian 25 Travoltas 25 X-Factors…
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ao-the-furnace Monday Murphmania
Date: 2024-09-30 AO: ao-the-furnace Q: Woody PAX: Mater, Chicken scratch, Capsized, Daffy duck, Wrecking Ball, Paddywhack, Malcolm Cohen, Woody FNGs: None COUNT: 9 WARMUP: Windmill Little baby arm circles, flapjack Grass grabbers Michael Phelps Copperhead squats THE THANG: 5 rounds of: Run a lap Pull ups x10, push ups x20, squats x30 MARY: Have a…
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ao-downrange IPC W3 Sandwich
Date: 2024-09-28 AO: ao-downrange Q: PAXminer PAX: Wax On FNGs: None COUNT: 9 Hung out with the boys from Rocket Town AO in Phoenix for the week three iron pax challenge. Got to meet Wax Off which was highly amusing for everyone. Got a 38:50 and more importantly didn’t die. It was a hard beat…
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ao-eagles-nest IPC Week 3 – Brenton Sandwich
Date: 2024-09-28 AO: ao-eagles-nest Q: Wheelie PAX: Tagalong, Dovetail, Corn Stock (Garth), CareBear, Wreck-it Ralph, Wheelie, Slice, Strat, Budget, Sandtrap, Squash (Donn Hines), @dolittle, @waterboy, @powerbait, @buckshot, Copper Top FNGs: 1 Copper Top COUNT: 16 WARMUP: 10 Arm circles fwd 10 Arm circles bw 10 Good mornings THE THANG: Brenton Sandwich Top Bread (three consecutive…
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ao-the-furnace IPC week 3
Date: 2024-09-28 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Daffy duck, Scoop, Woody, Yo-Yo, Paddywhack FNGs: None COUNT: 7 WARMUP: stretches, good mornings , grass grabbers and then 1 lap THE THANG: https://f3greenwood.org/all/ironpax-challenge/brenton-sandwich-ipc-2024-week-3 MARY: none ANNOUNCEMENTS: 2nd F lunch coming up, check that channel COT: Paddywhack s friend Eddie’s dog with the cancer Scoop long…
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ao-downrange F3 Iron Mike – Fayetteville, NC
Date: 2024-09-25 AO: ao-downrange Q: Capsized PAX: PAXminer FNGs: None COUNT: 5 WARMUP: Michael Phelps Good Mornings Willie Mayes Hayes Monkey Humpers (of course) Asphalt swipers 7-1 Motivators THE THANG: Keep It Simple Dora 1-2-3s MARY: no time! ANNOUNCEMENTS: COT: lots of prayers! Tags: ao-downrange, PAXminer
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ao-the-union THE BIG E
Date: 2024-09-24 AO: ao-the-union Q: Blip PAX: Wreck-it Ralph, Blip, Wheelie, Wax On, Paddywhack, CareBear, Dovetail, Daffy duck, Sandtrap, @nomad FNGs: None COUNT: 10 WARMUP: Arm circles, Flapjacks, Good Mornings, Windmills THE THANG: The U.S.S. Enterprise aircraft carrier was launched on this date in 1960. It was decommissioned 55 years later. The Big E’s range…
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ao-downrange AO The Royale Phx
Date: 2024-09-19 AO: ao-downrange Q: Newt PAX: Newt FNGs: None COUNT: 1 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Newt
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ao-downrange AO The Olive Garden Phx
Date: 2024-09-18 AO: ao-downrange Q: Newt PAX: Newt FNGs: None COUNT: 1 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Newt
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ao-the-furnace Mondau Murph Motivation
Date: 2024-09-23 AO: ao-the-furnace Q: Wrecking Ball PAX: Woody, Capsized, Chicken scratch, Paddywhack, Sandtrap, Mater, CareBear, Hooligan (Malcolm), 0 FNGs: 1 0 COUNT: 8 WARMUP: Toy soldiers Good mornings Open the gates Close the Gates Upper body (OYO) THE THANG: Run .5 miles (first lap all together) Pull-ups/Merkins/Squats (5/10/15 or 10/20/30) x4 Varied weight-vests/rucks Everybody…
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ao-eagles-nest IPC Week 2 MARCH TO THE ARCH
Date: 2024-09-21 AO: ao-eagles-nest Q: Slice PAX: Sandtrap, Tagalong, Wax On, Wheelie, Wreck-it Ralph, Strat, Squash (Donn Hines), Mac (Brandon), Dovetail, Corn Stock (Garth), Budget, Broccoli, @Buckshot, @Powerbait, @Layup, @Waterboy FNGs: None COUNT: 18 I’m not a professional. You know your body. Modify as needed, reps, distance or without coupon. Pace yourself. WARMUP: THE THANG:…
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ao-the-furnace March to the Arch! 💪
Date: 2024-09-21 AO: ao-the-furnace Q: Yo-Yo , Capsized PAX: Scoop, Chicken scratch, Ziploc, Newt, Gogurt, Mr. Roboto, Stroop, Woody, Paddywhack, Wrecking Ball, Convoy, Swiper (Eric), Dill (Jason), YellowVader (Joseph) FNGs: 3 Swiper (Eric), Dill (Jason), YellowVader (Joseph) COUNT: 16 WARMUP: – Good mornings – LBACs – Side Straddle Hops – Mountain Climbers THE THANG: –…
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ao-the-bluff Whosoever would follow…
Date: 2024-09-19 AO: ao-the-bluff Q: Dovetail PAX: Audit, Mac (Brandon), Blip, Wheelie, Wax On FNGs: None COUNT: 6 Audit and YHC out for a late start ruck. Up the hill to see if the outhouse was locked (it was), so YHC had to hold it. Capsized experienced a similar situation upon rolling up, but was…
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ao-the-union Constitution Day!
Date: 2024-09-17 AO: ao-the-union Q: Audit PAX: Wheelie, Blip, Dovetail, Sandtrap, Paddywhack, Wreck-it Ralph, Wrecking Ball, Daffy duck FNGs: None COUNT: 9 My name is Audit and I am your substitute Q today. F3 is a nationwide organization with a goal to invigorate male leadership in our communities. Thank you for being out here and…
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ao-the-furnace Monday Motivation
Date: 2024-09-16 AO: ao-the-furnace Q: Capsized PAX: Capsized, Chicken scratch, Double Tap, Paddywhack, Woody, Wrecking Ball, Nomad, Hooligan (Malcom), Mater (Adam) FNGs: 2 Hooligan (Malcom), Mater (Adam) COUNT: 9 WARMUP: Good mornings Imperial Walkers LBACs Windmills Low Slow Squats SSH THE THANG: Team Murphs Pax split into 3 teams and each team started at a…
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ao-eagles-nest IPC – World’s toughest 11’s
Date: 2024-09-14 AO: ao-eagles-nest Q: Squash (Donn Hines) , Dovetail PAX: Spike, Wax On, Tagalong, Howie, Blip, Dovetail, Strat, Audit, Budget, Wheelie, Slice, Wreck-it Ralph, Watermelon Wings, Cinco, Waterboy,Buckshot,Powerbait FNGs: None COUNT: 18 WARMUP: Dovetail lead the warmup while your Q got the music and timer ready. THE THANG: Just go here: https://f3greenwood.org/all/ironpax-challenge/worlds-toughest-11s-ipc-2024-week-1 MARY: ANNOUNCEMENTS:…
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