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ao-the-bluff Leg Day
Date: 2024-06-20 AO: ao-the-bluff Q: Mac (Brandon) PAX: CareBear, Audit, Bambi, Blip, Yaris FNGs: None COUNT: 6 WARMUP: Grab a heavy thing (sandbag/ruck) and walk for a while. THE THANG: Low shuffle 100m Iron maiden 100m HIIT Sprint/Walk up the hill 400m Air squats 50m Suicides 250m Frog Jumps 50m High Knees 130m Sprint 100m…
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ao-the-union This is F3! Ruck Week #2!
Date: 2024-06-18 AO: ao-the-union Q: CareBear PAX: Audit, Dovetail, Wax On, Mac (Brandon), Wreck-it Ralph, Budget, Yaris, CareBear, Spike FNGs: None COUNT: 9 This is F3! Ruck Week #2! Coming off a Spartan Trifecta Weekend, I Hastily planned this Q. PAX got off straight away with a .5 Mile Ruck with a healthy average pace…
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ao-the-furnace Is Something on Fire?
Date: 2024-06-15 AO: ao-the-furnace Q: Dovetail PAX: Capsized, Convoy, Newt, Björn, Scoop, Chicken scratch, Ziploc, Woody FNGs: None COUNT: 9 Capsized and Chicken scratch for EC! WARMUP: – High knees/butt kickers, SSH, 10s each, R&R – Good mornings – Windmills – Hillbillies – Imperial Walkers – Australian Mountain Climbers 10/20s – 10s run, 20s mosey…
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ao-eagles-nest Blacksmith 101
Date: 2024-06-15 AO: ao-eagles-nest Q: Wax On PAX: Audit, Corn Stock (Garth), Blip, Wreck-it Ralph, Sandtrap, Strat, Squash (Donn Hines), Acme FNGs: None COUNT: 9 WARMUP: Good mornings Grass Grabbers Copperhead Merkins Copperhead Squat Arm circles Flapjack THANG1 – Horseshoe: 12 exercises, 15 reps each. 1-Merkins, 2- Mtn Climbers, 3- Dry Docks, 4- Lunges, 5-…
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ao-the-bluff Accuracy and Luck
Date: 2024-06-13 AO: ao-the-bluff Q: Wax On PAX: Mac (Brandon), Audit, Dovetail, CareBear, Spike FNGs: None COUNT: 6 WARMUP: Various stretchy things like: Michael Phelps, Okinawan Drums, Gate Openers, Straight Leg Kicks THE THANG: Pax took turns tossing a horseshoe at a railroad spike knife in the ground. The number of inches away from the…
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ao-the-union Ruck Week #1!
Date: 2024-06-11 AO: ao-the-union Q: CareBear PAX: Audit, Dovetail, Capsized, Blip, Wax On, Wreck-it Ralph, Bambi, Spike, Mac (Brandon), Yaris, CareBear FNGs: None COUNT: 11 This is F3! Ruck Week #1! 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 What Goes Up…
Date: 2024-06-08 AO: ao-the-furnace Q: Capsized PAX: Woody, Chicken scratch, Convoy, Mr. Roboto, Scoop, Ziploc, Newt, Tanner Joseph Valus, Capsized FNGs: None COUNT: 9 WARMUP: Good mornings Windmills LBACs Willie Mays Hayes Copperhead Sumo Squats Walk it Out SSH Indian Run – Last Pax dropped off to knock out 10 merkins before running tk the…
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ao-the-bluff #52
Date: 2024-06-06 AO: ao-the-bluff Q: Audit PAX: CareBear, Mr. Roboto, Capsized, Wax On, Wrecking Ball, Dovetail, Yaris FNGs: None COUNT: 8 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 to help me become a better leader! 5 core…
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ao-the-union Baseline Functional Fitness Test #1
Date: 2024-06-04 AO: ao-the-union Q: CareBear PAX: Dovetail, Audit, Capsized, Wax On, Mac (Brandon), Wreck-it Ralph, Spike, CareBear FNGs: None COUNT: 8 This is F3! Baseline Functional Fitness Test! 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.…
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ao-the-furnace Capture the Flag Pt2
Date: 2024-06-02 AO: ao-the-furnace Q: Gogurt , Capsized PAX: Chicken scratch, Convoy FNGs: None COUNT: 4 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-the-furnace, Chicken scratch, Convoy
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ao-eagles-nest Rock around the clock summer !
Date: 2024-06-01 AO: ao-eagles-nest Q: Strat , Wax On, Kata (Jay) PAX: Audit, Budget, Dovetail, Corn Stock (Garth), Kata (Jay), Strat, Wax On, Tagalong, Power bait, Sand trap, Wheely FNGs: 1 Wheely COUNT: 12 WARMUP: 10 Side strattle hops 10 Arm circles both directions 10 Imperial walkers 10 Copperhead squats 10 Daisey pickers 2 minute…
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ao-the-bluff I get knocked down, but I get up again…
Date: 2024-05-30 AO: ao-the-bluff Q: Wax On PAX: Mac (Brandon), Audit, Dovetail, Wreck-it Ralph, Yaris FNGs: None COUNT: 6 WARMUP: Various stretchy things. Michael Phelps, backstroke, daisy pickers, leg swings, gate openers, and high knee hugs are what I remember. THE THANG: 10 Burpees 20 Curls 4 the Girls 30 Merkins 40 flutter kicks w/coupon…
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ao-the-union Pick a Touchdown, any Touchdown
Date: 2024-05-28 AO: ao-the-union Q: Dovetail PAX: Wax On, Capsized, Mac (Brandon) FNGs: None COUNT: 4 4 sore Pax made it out for a post-Murph workout, and the speed of movements reflected that, but still the best medicine for sore muscles is movement, not immobility. WARMUP: Started off with some Michael Phelps, then into arm…
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ao-eagles-nest Memorial Day Murph
Date: 2024-05-27 AO: ao-eagles-nest Q: Dovetail PAX: Convoy, Mr. Roboto, Corn Stock (Garth), Audit, Sandtrap, Woody, Walt (Antonio), Wrecking Ball, Wreck-it Ralph, Slice, Capsized, No Yak, Mac (Brandon), Wax On, Kata (Jay), Overtime, Tigger FNGs: None COUNT: 18 It was a beautiful day to celebrate our fallen heroes and current military and law enforcement members.…
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ao-eagles-nest Capture the Monkey
Date: 2024-05-25 AO: ao-eagles-nest Q: Wreck-it Ralph , Dovetail PAX: Squash (Donn Hines), Strat, Croak, Audit, Sandtrap, Wax On FNGs: None COUNT: 8 WARMUP: Dovetail took warmup after giving the Pax hints of the fun to come. We did overhead claps, seal claps, Bolt 45s, shoulder taps, and Abe Vagodas. THE THANG: Wreck-it Ralph to…
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ao-the-furnace Teamwork makes the dream work
Date: 2024-05-25 AO: ao-the-furnace Q: Vince Fuller , CareBear PAX: Capsized, CareBear, Gogurt, Mr. Roboto, No Yak, Stroop, Wrecking Ball, Woody, Vince Fuller, Zip lock, Shrink, Bullseye, Yo-Yo, Rubberband FNGs: 5 Zip lock, Shrink, Bullseye, Yo-Yo, Rubberband COUNT: 14 WARMUP: Body stretching Run in place Butt kickers THE THANG: Three rounds 20 Bodyweight squats 10…
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2ndf F3 Poker Night!
Date: 2024-05-24 AO: 2ndf Q: CareBear PAX: Audit, Dovetail, Wax On, Spike, CareBear FNGs: None COUNT: 5 F3 Starts and ends on time! 1800 everybody bought in with 25 Merkins. Audit was fashionable late, so in team sprit, Dovetail did 25 more with him! Go Team Tippy Tappers! We started with 9630 chips each, blinds…
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ao-the-bluff Fleet Feet
Date: 2024-05-23 AO: ao-the-bluff Q: Audit PAX: CareBear, Wax On, Wreck-it Ralph, Yaris (Tim) FNGs: 1 Yaris (Tim) COUNT: 5 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 to help me become a better leader! 5 core principles:…
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ao-the-union Let’s do Hard Things Together
Date: 2024-05-21 AO: ao-the-union Q: Dovetail PAX: CareBear, Audit, Wax On FNGs: None COUNT: 4 EC was protracted. Despite planning to not do if at all, YHC’s internal clock thought it’d be funny apparently to go off at 3, so I said “what the heck” and got outside. Started rucking at 3:30, joined by CareBear…
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ao-the-furnace A Ruck to Remember
Date: 2024-05-20 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball FNGs: None COUNT: 2 8 Mile Ruck to kick off the week! Thankful for the fellowship! Extra points for Wrecking Balls ingenuity! Tags: ao-the-furnace, Wrecking Ball
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F3 Tucson
Fitness. Fellowship. Faith.®️