Date: 2025-09-16 AO: ao-the-union Q: Wax On PAX: Audit, Wheelie, Capsized, Corn Stock (Garth) FNGs: None COUNT: 5 🎶 Fallout Boy Warm-O-Rama (5 min) • Mosey with high knees, hip openers, and toy soldiers • SSH x20 IC • Merkins x10 IC • Cinder Block Deadlifts x10 OYO • Air Squats x15 OYO ⸻ The…

Date: 2025-09-15 AO: ao-the-furnace Q: BeWell PAX: BeWell, Chicken scratch, Capsized, hooligan FNGs: None COUNT: 4 WARMUP: Good mornings IC x8 SSH x10 Copperhead Willie Mays Hayes IC x8 Little Baby Arm Circles forward and flapjack IC x10 THE THANG: At the meat grinder, roll D20 and face a decision: Use that roll for pull-ups…

Date: 2025-09-13 AO: ao-eagles-nest Q: Dovetail PAX: Strat, Slice, Squash, CareBear, Audit, Jeremy Gypton, Wax On, Blueline, Sticks, Supernova, Waterboy, Wheelie, Wreck-it Ralph, Sparty, Foreman FNGs: 1 Foreman COUNT: 16 Today was an Iron Pax Two-Fer (as in two-fer-one) with a choice of this year’s workout and one from 2022, dedicated to Charlie Kirk. WARMUP:…

Date: 2025-09-13 AO: ao-the-furnace Q: BeWell PAX: Ghostbuster, Chicken scratch, The Gaffer, Woody, BeWell, Wrecking Ball, Mr. Schneebly, Doge (Corey), Joshua Crosby (Mindfreak) FNGs: 1 Joshua Crosby (Mindfreak) COUNT: 9 WARMUP: Reallly quick, to leave room for the good stuff: 8 Good Mornings 8-1 Motivators Stretches OYO while explanation of the thang was going on.…

Date: 2025-09-12 AO: ao-downrange Q: QSignups PAX: Capsized FNGs: None COUNT: 2 IPC WK1 Score: 90 That sucked WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

Date: 2025-09-12 AO: ao-downrange Q: QSignups PAX: Capsized FNGs: None COUNT: 2 If you are curious… https://www.f3chattanooga.com/thunderdome/ WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

Date: 2025-09-12 AO: ao-downrange Q: QSignups PAX: Capsized FNGs: None COUNT: 2 Not the same Lions Den off the 10 near Picacho Peak… WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

Date: 2025-09-10 AO: ao-nevermore Q: Wheelie PAX: Audit, Wax On, Budget FNGs: None COUNT: 4 WARMUP: OYO. THE THANG: 2 thrusters 2 100m sprints 4 thrusters 4 100m sprints 6 thrusters 6 100m sprints And so on, AMRAP for about 30min. Q worked pretty hard for a giant no-rep #IDIDITWRONG Tags: ao-nevermore, Audit, Wax On,…

Date: 2025-09-10 AO: ao-run-club-the-trenches Q: BeWell PAX: Wrecking Ball FNGs: None COUNT: 2 WARMUP: Stretches OYO, or in Wrecking Ball’s case, a whole other run THE THANG: One foot in front of the other MARY: Breathing takes core strength, probably ANNOUNCEMENTS: COT: BeWell wisdom with work injustice, and discernment with M’s family and new baby…

Date: 2025-09-09 AO: ao-the-union Q: Wax On PAX: Corn Stock (Garth), Paddywhack, Dovetail, Sticks, Wheelie, CareBear, Blueline FNGs: None COUNT: 8 Today’s Coupon = A weight you can use/curl one handed Wax On to provide a variety of dumbbells for those in need. Warm-O-Rama – SSH with weight (keep weight in right hand only) x…

Date: 2025-09-08 AO: ao-the-furnace Q: hooligan PAX: Wrecking Ball, CareBear, Sticks, Blueline, BeWell, hooligan FNGs: None COUNT: 6 WARMUP: goofballs, haze, little baby arm circles THE THANG: two teams in two different locations. One team doing pull-ups, dips, and squats, the other team doing push-ups and lunges. Half Park run either side of that. MARY:…

Date: 2025-09-06 AO: ao-the-furnace Q: Chicken scratch PAX: BeWell, Woody, Capsized, Gogurt, Turtle, Convoy, Newt, Sockos, Double Tap, Paddywhack, Yo-Yo FNGs: None COUNT: 12 This actually was a hero WOD and I completely forgot to mention that. WARMUP: Did some SSH, LBACs, and imperial walkers in cadence THE THANG: Incoming… MARY: 200 BBSUs included ANNOUNCEMENTS:…

Date: 2025-09-06 AO: ao-eagles-nest Q: Little Red PAX: Audit, Dovetail, Waterboy, Squash, CareBear, Wax On, Blip, Wreck-it Ralph, Slice, Tagalong, Blueline, Watermelon Wings, Buckshot, Strat, Supernova, Foxtrot, Sparty, Janeway FNGs: None COUNT: 19 This week’s workout is dedicated to US Sgt. Zachery D. Tellier who died in 2009 from wounds he sustained on ground patrol…

Date: 2025-09-04 AO: ao-the-bluff Q: Slag PAX: CareBear, Blueline, Capsized, Wheelie, Little Red, Audit, Waterboy, Slag, Wax On, Dovetail FNGs: None COUNT: 10 WARMUP: Good mornings, side shuffle hops, 5 min jog THE THANG: Carrying several heavy odd objects up a big hill. Double cast iorn sink, 100lb heavy bag, big truck tire and two…

Date: 2025-09-03 AO: ao-run-club-the-trenches Q: BeWell PAX: Mater FNGs: None COUNT: 2 WARMUP: Stretch OYO THE THANG: Running! MARY: … ANNOUNCEMENTS: There’s always room for one more! COT: Tags: ao-run-club-the-trenches, Mater

Date: 2025-09-03 AO: ao-nevermore Q: Wax On PAX: Blip, Audit, Slag, Wheelie, Kale, Budget, Foxtrot, Nostradamus, Filibuster FNGs: 1 Filibuster COUNT: 10 WARMUP: some warm up stretches (or cool down for the extra credit crew) THE THANG: Today’s adventures included trail running, track running, rucking, bleachers and sprinting. ANNOUNCEMENTS: Forgot to announce anything. Watch slack…

Date: 2025-09-02 AO: ao-the-union Q: Dovetail PAX: Wheelie, Wax On, Flo, Corn Stock (Garth), Tagalong, Waterboy FNGs: None COUNT: 7 Beautiful sunrise as we started out this morning. Welcome to The Union Tagalong! WARMUP: – Copperhead squats – Arm circles – Overhead claps – Daisy pickers – Hillbillies – Imperial walkers – Butt kickers THE…

Date: 2025-09-01 AO: ao-the-furnace Q: Capsized PAX: CareBear, Woody, Chicken scratch, Wrecking Ball, Sockos, BeWell, Capsized, Blueline, Sticks FNGs: None COUNT: 9 WARMUP: Good Mornings Seal Claps OH Claps Copperhead Squats Grass Grabbers Penalty Burpees THE THANG: Murph’s Ladder Pax started at cone 1 with 5 pull-ups then run to cone 2. Complete 10 merkins…

Date: 2025-08-30 AO: ao-the-furnace Q: Capsized PAX: Chicken scratch, Ghostbuster, Paddywhack, Sockos, BeWell, Capsized, Double Tap, Mater, Turtle, Newt, Nick FNGs: None COUNT: 11 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-the-furnace, Chicken scratch, Ghostbuster, Paddywhack, Sockos, BeWell, Capsized, Double Tap, Mater, Turtle, Newt, Nick

Date: 2025-08-30 AO: ao-eagles-nest Q: Audit PAX: Dovetail, Waterboy, Blip, Wheelie, Little Red, Blueline, CareBear, Slice, Buckshot, Papa Jono, Sticks, Strat, Foxtrot, Supernova (Wesley), Sparty (Dave) FNGs: 2 Supernova (Wesley), Sparty (Dave) COUNT: 16 F3 is a worldwide organization with the intent to grow men into leaders for their communities. Thanks for taking the challenge…