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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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ao-the-furnace IPC Wk1 – World’s Toughest 11s
Date: 2024-09-14 AO: ao-the-furnace Q: Capsized PAX: Capsized, Chicken scratch, Gogurt, Newt, Paddywhack, Woody, Yo-Yo, Scoop, Poe FNGs: None COUNT: 9 WARMUP: Good Mornings LBACs Grass Grabbers Copperhead Squats Copperhead Merkins THE THANG: World’s Toughest 11s *Completed for time A running 4-minute EMOM timer (3 burpees) ran throughout the entire workout :nauseated_face: Exercise 1: Thrusters…
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ao-special-events 9/11 Tower Challenge
Date: 2024-09-11 AO: ao-special-events Q: CareBear , Croak, Capsized PAX: Capsized, Croak, CareBear FNGs: None COUNT: 3 PAX assembled at the TCC to conquer the 9/11 Stair Climb. Some PAX, I will not name names, got there freakishly early! *cough, cough Capsized He may or may not have run a mile for :extra-credit:. Silly Capsized………
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ao-the-union 9/11 Memorial
Date: 2024-09-10 AO: ao-the-union Q: CareBear PAX: Audit, Dovetail, Capsized, Wax On, Blip, Paddywhack, Wheelie, Sandtrap, CareBear, Boy-Who-Cried-Wolf FNGs: 1 Boy-Who-Cried-Wolf COUNT: 10 Remembering 9/11/2001 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,…
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ao-the-furnace Mini-murph
Date: 2024-09-09 AO: ao-the-furnace Q: Chicken scratch PAX: CareBear, Capsized, Double Tap, Paddywhack, Wrecking Ball, Kosher dog (Nigel) FNGs: 1 Kosher dog (Nigel) COUNT: 7 WARMUP: THE THANG: Pax completed a lap around the park (~.75 miles) Then completed 12 ( Paddywhack my bad) rounds of EMOM pull ups merkins and air squats with the…
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ao-eagles-nest Iron Pax Week 0
Date: 2024-09-07 AO: ao-eagles-nest Q: Dovetail PAX: Squash (Donn Hines), Slice, Strat, Croak, Wax On, CareBear, Budget, Broccoli, Mac (Brandon), Corn Stock (Garth), Sandtrap, Buckshot, Powerbait, Waterboy, Maple Syrup (Manny’s cousin) FNGs: 1 Maple Syrup (Manny’s cousin) COUNT: 15 Kicking off IPC! Mega challenges with the sound, thabks to CareBear for opening things and to…
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ao-the-bluff Why are my Muscles so Big?? Hefty Smurf
Date: 2024-09-05 AO: ao-the-bluff Q: Audit PAX: CareBear, Mac (Brandon), Wheelie, Blip, Dovetail, Wax On FNGs: None COUNT: 7 Disclaimer: I am not a fitness professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself. I’ll be doing the same today. 5 core principles: Open to all men, free to…
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ao-the-union Friends! – Whodini -1984
Date: 2024-09-03 AO: ao-the-union Q: CareBear PAX: Capsized, Wax On, Wreck-it Ralph, Yaris, Wheelie, Sandtrap, Bambi FNGs: None COUNT: 8 Friends! – Whodini -1984 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 Murph Dont Take Holidays
Date: 2024-09-02 AO: ao-the-furnace Q: Capsized PAX: Capsized, Chicken scratch, Paddywhack, Woody, Wrecking Ball, Donald Duck FNGs: None COUNT: 6 WARMUP: LBACs Grass Grabbers Copperhead Squats Copperhead Merkins THE THANG: 1/2 Mile Run AMRAP 5 pullups 10 merkins 15 squats 1/2 Mile Run Keep It Simple MARY: na ANNOUNCEMENTS: 2ndF Lunch this Friday! Iron Pax…
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F3 Tucson
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