Date: 2024-11-16 AO: ao-the-furnace Q: Newt PAX: Capsized, Gogurt, Paddywhack, Mr. Schneebly, Woody, Cud FNGs: 1 Cud COUNT: 7 WARMUP: SSH, Michael Phelps, Gate Openers, Copperhead Squats THE THANG: 4 minutes total per set: 1 minute run + 3 minutes continuously switching every 10 reps of Exercise 1/Exercise 2 1) chest press/skull crushers 2) shoulder…

Date: 2024-11-18 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Malcolm Cohen, Mater, Paddywhack, Cud FNGs: None COUNT: 6 WARMUP: The warmups included some focused stretching on problems areas like shoulders and glutes with some Michael Phelps and good mornings, and pot stirrers. Also there were stars out this morning. THE THANG: he pax completed a…

Date: 2024-11-13 AO: ao-run-club-otb Q: Audit PAX: Wax On, Dovetail, Sandtrap FNGs: None COUNT: 4 Quick Warmup with SSH, leg swings, skips. Wax On recovery trained with a couple full laps followed by interval heart rate training. Zone 4 to zone 2 and back up again. Dovetail ran a mile and then interval trained for…

Date: 2024-11-12 AO: ao-the-union Q: CareBear PAX: Dovetail, Wax On, Audit, Capsized, Wheelie, Wreck-it Ralph, Sandtrap, Daffy duck FNGs: None COUNT: 9 Firstly, Thank you Dovetail for having a phone and helping me out of my rusty-ness in being Q. Audit liked your playlist. WARMUP: 10 Asphalt Swipers IC (4 is 1) 10 Imperial Walkers…

Date: 2024-11-11 AO: ao-the-furnace Q: Capsized PAX: Capsized, Malcolm Cohen, Mater, Woody, Paddywhack FNGs: None COUNT: 5 WARMUP: Good Mornings Seal claps Ray Lewis Water wheels Copperhead Squats Copperhead Merkins THE THANG: Minute Murph Baseline Test Gotta know where you started to know how far you’ve come! Pax completed AMRAP of the 3 main murph…

Date: 2024-11-09 AO: ao-eagles-nest Q: Wheelie PAX: Blender, Broccoli, Common Core, Sandtrap, Slice, Spike, Strat, Watermelon Wings, Wrecking Ball, Davie Jones (Gilbert) FNGs: 1 Davie Jones (Gilbert) COUNT: 11 F3 is a worldwide community of men put together to invigorate leadership by setting small community workouts groups. Thanks for coming out this morning to help…

Date: 2024-11-09 AO: ao-the-furnace Q: Capsized PAX: Paddywhack, Mr. Schneebly, Gogurt FNGs: None COUNT: 4 WARMUP: Good Mornings Water Wheels LBACs Mountain Man Poopers (modify as legal) Pulse Squats THE THANG: Kindling Dora 1-2-3s 100 Cindy Shoulder Press 200 Cindy Squats 300 Cindy Curls Ow The Ring of Fire Pax circled up and Pax 1…

Date: 2024-11-07 AO: ao-the-bluff Q: Wreck-it Ralph PAX: Audit, Dovetail, Wheelie, Squash (Donn Hines) FNGs: None COUNT: 4 WARMUP: Good mornings Lunge stretches 5-1 motivators Mozey THE THANG: Dice roll! Roll the dice in the dice tower to determine your excersize. Pax chooses the reps. Excersizes include: 2: Burpees 3:Flamingo Merkins 4: Plank Jacks 5:…

Date: 2024-11-05 AO: ao-the-union Q: Wheelie PAX: Dovetail, Sandtrap, Wreck-it Ralph, Capsized FNGs: None COUNT: 5 F3 is a worldwide community of men put together to invigorate male leadership through a community of workout groups. 5 core principles: Open to all men, free to all men, led in a rotating fashion, always held outdoors, ends…

Date: 2024-11-04 AO: ao-the-furnace Q: Wrecking Ball PAX: Paddywhack, Chicken scratch, Malcolm Cohen, Woody FNGs: None COUNT: 5 WARMUP: Sir Fazio Arm Circles (front & back) Over-head Claps Michael Phelps Copperhead Squats All in cadence on the Q’s count THE THANG: The Q was bringing up the six the whole time, but glad to be…

Date: 2024-11-02 AO: ao-eagles-nest Q: Dovetail PAX: Wheelie, Squash (Donn Hines), Slice, Copper Top, Howie, Corn Stock (Garth), Common Core, Wax On, Wreck-it Ralph, Mac (Brandon), Forrest, Watermelon Wings, Broccoli, Waterboy, Click, Spider Monkey FNGs: None COUNT: 17 WARMUP: Start with a mosey around the field, going into an indian run halfway through. Frankensteins Overhead…

Date: 2024-11-02 AO: ao-the-furnace Q: Capsized PAX: Capsized, Mr. Schneebly, Paddywhack, Woody, Convoy FNGs: None COUNT: 5 WARMUP: Good mornings Moroccan Night Clubs Grass Grabbers Willy Mayes Hayes Copperhead Merkins THE THANG: Blackjack Baby! Rules are simple. The house always wins. If the pax beat the dealer, they chose a workout and rep count from…

Date: 2024-10-31 AO: ao-the-bluff Q: Forrest PAX: Capsized, Wheelie, Dovetail, Blip, Wreck-it Ralph, Wax On, Audit, Sandtrap FNGs: None COUNT: 10 WARMUP: Halloween ABC’s Slaughter starter Imperial walkers Lunge stretch Pulse Push up Motivators THE THANG: Halloween ABC’s Slaughter starter Imperial walkers Lunge stretch Pulse Push up Motivators A- A Monster Mash shuffle B- Bat…

Date: 2024-10-30 AO: ao-run-club-otb Q: Woody PAX: Mater, Ziploc, BeWell (Jorge), Chicken scratch FNGs: None COUNT: 5 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-run-club-otb, Mater, Ziploc, BeWell (Jorge), Chicken scratch

Date: 2024-10-29 AO: ao-the-union Q: CareBear PAX: Dovetail, Audit, Sandtrap, Forrest, Capsized, Wheelie, Wax On, Blip FNGs: None COUNT: 9 A year ago today we met at The Union and experienced a #chooseyourhard Beat Down! We experienced the same work out today! WARMUP: Everyone led an Exercise! (of their choosing) Audit – Good Mornings Sandtrap…

Date: 2024-10-28 AO: ao-the-furnace Q: Chicken scratch PAX: Mater, Capsized, Paddywhack, Daffy duck, Hooligan FNGs: None COUNT: 6 WARMUP: Some windmills, imperial walkers, and little baby arm circles. Thanks for putting up with my inability to count windmills. THE THANG: Pax completed Murph as a pair (100 pull ups , 200 merkins, and 300 squats)…

Date: 2024-10-26 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Ferrari, Mr. Schneebly, Newt, Woody, Yo-Yo, Dill (Jason), Squid FNGs: 1 Squid COUNT: 9 The warm-up: Pax warmed up with good mornings, little baby arm circles, copperheaded squats, and hand release Merkens and then were treated to a brief jog around the park showcasing the stations…

Date: 2024-10-26 AO: ao-eagles-nest Q: Wreck-it Ralph , Dovetail PAX: Squash (Donn Hines), Slice, Strat, Broccoli, Corn Stock (Garth), Sandtrap, Mac (Brandon), Wheelie, Copper Top, Blender, Watermelon Wings, Common Core, Waterboy, Buckshot FNGs: None COUNT: 16 Warm-Up: Wreck-it Ralph took the first half of the Q and got people warmed up. Anytime a man was…

Date: 2024-10-23 AO: ao-run-club-otb Q: Woody PAX: Wrecking Ball, Daffy duck, Mater, BeWell (Jorge), Chicken scratch, Woody FNGs: None COUNT: 6 WARMUP: Stretch on your own THE THANG: Run for 35 minutes MARY: No mary today ANNOUNCEMENTS: COT: Tags: ao-run-club-otb, Wrecking Ball, Daffy duck, Mater, BeWell (Jorge), Chicken scratch, Woody

Date: 2024-10-24 AO: ao-the-bluff Q: Blip PAX: Dovetail, Wreck-it Ralph, CareBear, Blip, Audit, Wheelie, Squash (Donn Hines), Sandtrap FNGs: None COUNT: 8 WARMUP: Good mornings, arm circles and flapjack, windmills, and copperhead squats THE THANG: The Thang Round 1 – 25 Ruck Squats – 25 Ruck Lunges – 25 Ruck Merkins Ruck Out – Ruck…