Date: 2024-10-22 AO: ao-the-union Q: CareBear , Dovetail PAX: Wheelie, Wreck-it Ralph, Sandtrap, Yaris, Mac (Brandon), Dovetail FNGs: None COUNT: 7 Q had a bad case of Ultra Brain. I pulled a laminated work out from my F3 Briefcase and re-cycled a BD I did in 2022. We played Black Jack with the F3 Deck.…

Date: 2024-10-21 AO: ao-the-furnace Q: Wrecking Ball PAX: Capsized, Chicken scratch, Daffy duck, Mater, Paddywhack, Malcolm Cohen, 0 FNGs: 1 0 COUNT: 7 Cameo from CareBear… great to see you & great job crushing the ultra-Spartan!! WARMUP: Good mornings Abe Bagota’s Traffic Cops Michael Phelps Side shuffle left… Side shuffle right (“everybody clap your hands….”)…

Date: 2024-10-19 AO: ao-eagles-nest Q: Wheelie PAX: Broccoli, Wheelie, Squash (Donn Hines), Dovetail, Wreck-it Ralph, Swiss Cheese, Wax On, Blender, Strat, Spike, Budget, Audit, Titanic, @Constantine, @Powerbait, @Waterboy, @Buckshot, @Common Core, @Blender, @Coppertop, FNGs: None COUNT: 20 WARMUP: All in cadence on my count. All 10 reps. Arm circles fwd Arm circles bw Good mornings…

Date: 2024-10-19 AO: ao-the-furnace Q: Gogurt PAX: Mr. Schneebly, Wrecking Ball, Daffy duck, Paddywhack, Ziploc, Capsized, Gogurt, Scuba (Steve), Kingpin (Nick) FNGs: 1 Kingpin (Nick) COUNT: 9 WARMUP: – 8 – Good Mornings – 8 – Abe Vigodas – 4 each side – Tie Fighters – 8 – Copperhead Jump Squats – 40 – Apollo…

Date: 2024-10-16 AO: ao-run-club-otb Q: Woody PAX: Paddywhack, Mater, Wrecking Ball, Mike Christy, BeWell (Jorge), Daffy duck, Woody FNGs: None COUNT: 7 WARMUP: Stretch on your own THE THANG: Run for 35 minutes. All PAX challenged themselves. Good times were had. ANNOUNCEMENTS: COT: Wrecking Ball foot pain with race coming up Capsized foot injury and…

Date: 2024-10-15 AO: ao-the-union Q: Wax On PAX: Swiss Cheese, Paddywhack, Dovetail, Mac (Brandon), Wheelie, Yaris, Little Tike FNGs: None COUNT: 8 Bit of a chill breeze to get started this morning. No FNG’s today so a quick intro then we hit the ground running, metaphorically. Planned to move to the grass since we had…

Date: 2024-10-14 AO: ao-the-furnace Q: Wrecking Ball PAX: CareBear, Paddywhack, Mater, Woody, Hooligan FNGs: None COUNT: 6 I was the Q, not a professional, modify as necessary, wake up early on a Monday to start the week well and be there to encourage & be encouraged by brothers 5 core principles (the first 5 guys…

Date: 2024-10-12 AO: ao-eagles-nest Q: CareBear PAX: Wax On, Broccoli, Budget, Wheelie, Strat, Swiss Cheese, Slice, Wreck-it Ralph, Blip, CareBear, Powerbait, Coppertop, Common Core FNGs: None COUNT: 13 Heimlich’s Revenge! 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…

Date: 2024-10-12 AO: ao-the-furnace Q: Double Tap PAX: Wrecking Ball, Capsized, Woody, Guillermo Keymolent, Newt, Daffy duck, Double Tap, none FNGs: 1 none COUNT: 7 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-the-furnace, Wrecking Ball, Capsized, Woody, Guillermo Keymolent, Newt, Daffy duck, Double Tap, none

Date: 2024-10-10 AO: ao-the-bluff Q: CareBear PAX: Wax On, Yaris, Wreck-it Ralph, Squash (Donn Hines), Audit, Blip, Wheelie, Oscar FNGs: 1 Oscar COUNT: 9 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…

Date: 2024-10-09 AO: ao-run-club-otb Q: Woody PAX: Capsized, Paddywhack, Wrecking Ball, Daffy duck, Woody, Tip-off, BeWell, FlashBang FNGs: 3 Tip-off, BeWell, FlashBang COUNT: 8 WARMUP: Stretch on your own and set goals for running. THE THANG: Run for ~30 minutes. MARY: ANNOUNCEMENTS: COT: Capsized injured his toe with Cindy. Prayers for healing before his upcoming…

Date: 2024-10-08 AO: ao-the-union Q: CareBear PAX: Yaris, Wrecking Ball, Audit, Wax On, Wheelie, Paddywhack, Swiss Cheese, Daffy duck, Little Tyke FNGs: 1 Little Tyke COUNT: 10 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…

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…

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.…

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…

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…

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…

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…

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…

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…