Date: 2025-07-24
AO: ao-the-bluff
Q: Audit
PAX: Dovetail, Squash (Donn Hines), Wax On, Wheelie, Slag, Waterboy FNGs: None
COUNT: 7
Welcome to F3 at ao-the-bluff! I am Audit and I was grateful to be your Q this morning.
F3 Core Principles: Open to ALL men, free to all men, held outdoors, led in a rotating fashion, ends with COT.
I am no fitness professional so push yourself but do not hurt yourself. Modify as necessary.
I promised no cardio and held to my word this morning to the dismay of our knees….
WARMUP:
Good mornings / Abe Vigodas / Seal Claps / OH Claps / SSH / Bolt 45s THE THANG:
Use of ruck pack/weighted vest for today or Cindy if no vest.
StarFish:
Pax chooses a spot on the outside of the BBall court – spread out in “Starfish” formation. MOT to middle / MOT back to the station to your right / perform prescribed exercises. Done while wearing ruck/weighted vest or carrying cindy.
Round 1: Lunge walk to middle / reverse lunge walk to next station and perform 5 pulse squats and 5 merkins. Keep rotating until back to where you started.
Round 2: Slow defensive slide to middle and back out to next station where you perform 5 Lt Dans and 5 Mike Tyson Merkins.
A Wee bit of mumble chatter about having rubber legs and funny noises coming from our knees after round 2.
Thang 2: Ladder workout: 8/6/4/2/2/4/6/8
Pax had choice of either deadlift/KB Swings and then followed with Thrusters. We worked through so quickly that we had time for a shortened thang 3!
Thang 3: Step into pull ups
With packs back on we used the wall for 5 step ups (2 is 1) and then used the playground equipment for 5 pull ups / inverted rows.
MARY: Skipped
ANNOUNCEMENTS:
2nd F coming up – watch for preblast
Sign up to Q!
COT: Family dynamics & TClaps for Graffiti as he will be baptized Sunday! If you attend VCC this will be after first service so get there to support!
Notes from today:
We have 2 recent FNGs as they found the F3 Tucson website. Let’s not let a website EH more men than we can with personal connections!
Waterboy mentioned that today was not difficult yet I continue to not see his name signed up to Q……..I look forward to your first Q Waterboy!
Thank you for your time and sweat today men! Audit is spent.
Tags: ao-the-bluff, Dovetail, Squash (Donn Hines), Wax On, Wheelie, Slag, Waterboy