Title: Getting This Thing Off the Ground
Date: 2023-12-30
AO: Eagle’s Nest
Q: Dovetail
PAX: Wax On Kata Cordell, Tigger, Squash Strat Audit Mac Click
FNGs:
DRs:
Total: 10
Conditions:
Quite windy, but not too cold.

Moleskine:
It’s crazy that 2023 is over already. We launched F3 Tucson on April 29 of this year, and you all have kept it going strong, have grown it, and will keep growing it, I know. It’s my privilege to serve by leading the workout this morning.
Disclaimer –
F3 is peer-led, we’re not professionals
Work out at your own risk. F3 has no money/assets, so you can’t sue. but if you do get hurt we’ll all be here to help
I don’t know your medical history you do, so do your best but modify as needed
This is supposed to be tough. Sometimes “the gloom” is cold and wet, sometimes it’s hot and sunny. But you all came here of your own accord when you could be in bed.
If you’re new here, there will be lots of new terms, just watch your peers and roll with it. You will pick it up soon enough.

Warm-Up:
• 1-to-8 motivators. Turns out ascending is the same number of reps :laughing:, but at least you don’t have to be as coordinated doing the small sets when you’re tired.
• Frankenstein
• Chinooks
• Moroccan Nightclub
• Windmills
• Good mornings
The Thang:
We’re going back to the first F3 Tucson workout! 3 of the pax today were here on that first day.
• Ark Loader – Bear Crawl out, 10 Bobby Hurley;
Crawl Bear back (it’s supposed to be Crab Walk, but YHC’s broken mountain bike wrists can’t do that – modify as necessary!), 10 Bonnie Blairs (jumping lunges).
Duck walk out, 10 double-merkin burpees;
Inch worm back, 10 donkey kick merkins. Rinse & Repeat.
• Mosey 1 lap with alternating MOTs – run, lunge walk, indian run, high knees
• Clay Pigeons on the Bases, H, 1, 2, 3, H – run between bases and squat hold for the 6
• 2x: 10 of Irkins, Step-Ups, Derkins, Dips
We didn’t get any further on Day 0 because we had 12 FNGs to name! Since the field was full of F3 veterans today, we had time for more of the originally planned beatdown, yay!
• Blackjack – Dead Bugs, out 15-20 yards, Merkins
Mary:
We seem to have the habit lately of packing the workout so full there’s never time for Mary, so we had to get it in today and send off the year with a bang (or, given these exercises, a whimper of sore abs for NYD).
In-n-out
American Hammer
Break Dancer
X-Man Crunch

Announcements:
Walt isoving today starting at 8. Help is appreciated! Address is 7052 South Copper Bloom.
2nd F lunch next week, 11am @ Rudy’s BBQ.

COT:
Pray for Reagan, 3-year old daughter of a friend of Slice.