Date: 2025-10-16
AO: ao-the-bluff
Q: Audit
PAX: Wax On, Wheelie, Squash, Slag
FNGs: None
COUNT: 5
Welcome to F3 and thank you for being out to start your morning with purpose, fitness, and fellowship! A strong foundation can carry us through the day and give us the ability to bring others onto our foundation and improve our world 1 person at a time.

We prepped for race day this morning at the Bluffs. The recommended “shake out” was accomplished while still pushing as hard as each HIM wanted to on the workout itself. Enough sweat dripped on a cold morning to qualify a good BD.

WARMUP:
7-1 motivators (It was cool so we needed to warm up quickly) Lunge trunk twist
Abe Vigodas
Wilie Mays Hayes while doing arm circles
Copperhead Merkins

THE THANG:
5K: It’s a sprint so we went fast on MOT and reps
Run or sprint length of basketball court then perform 5 reps of given exercise. Imperial Walkers at one end and Carolina Drydocks at the other. AMRAP over 3.1 minutes.

10K: Steady Pace Throughout
Bear-crawl or lunge walk length of basketball court and then perform 10 reps of given exercise. Mt Climbers (2is1) at one end and erkins using the pony wall on the other. AMRAP over 6.2 minutes.

Half Marathon: Slower and controlled
Easy pace run to stop sign and then perform 15 controlled reps of given exercise. Copperhead squats at the stop sign and copperhead merkins back on the basketball court. AMRAP over 13.1 minutes.

MARY:
Wax On treated us to 2 new mary exercises.
Seated (not laying down) on your 6, legs straight out, feet together and then do small leg lifts. Basically bringing feet a few inches off the ground then bouncing heels on the down. Made it through a 30 count.

Next set was the same except done with legs spread. Made it to a 3 count. Holy hip flexors.

ANNOUNCEMENTS:
Workout supporting Davis Monthan team

COT: Done.

Notes from this morning:
– Amazing how quickly HIMs in Tucson get spoiled to nice warm weather. When 53 is cold we need to start manning up. Bring on winter!
– Turns out that weighted vests and motivators are not like peanut butter and jelly – Not meant to be used together.
– Our Ms find that our boy band photos are quite comical and at times disturbing.

That’s enough for this morning – go lead men!

Tags: ao-the-bluff, Wax On, Wheelie, Squash, Slag