F3 Tucson

Date: 2026-10-26 AO: The Furnace Q: hooligan , PAX: Paddywhack, hooligan, Guano FNGs: None COUNT: 3 WARMUP: The Primaries: SSHs, Imperial Walkers, Windmills. THE THANG: 5 sets (electoral districts) of 4, 20, 20 with the final set being 4, 20, 18, making a total of 218 (the majority needed for the House of Representatives), split up by short runs (the campaign trail). Then The Senate (only about a third of the seats are up for grabs so we worked as a three), two folks sprinting, one planking. MARY: No ANNOUNCEMENTS: Krampus soon. COT: Guano learning to trust after a let-down,…

Date: 2026-10-24 AO: The Furnace Q: Briefs , Paddywhack PAX: Olive Garden, Paddywhack, Briefs, Chowdah FNGs: COUNT: 4 WARMUP: 10x Good Mornings 10x LBAC 10x Overhead claps 10x Seal claps 6 to 1 Motivators THE THANG: MoT to the Grinder: Murder Bunnies Upper body agony 10x pull ups 40x Merkins 40x Bent over rows 40x Curls for the girls 40x Overhead presses 40x Dips 40x One arm rows (each side) MoT back to the sans flag area: Rifle carry Lower body agony 60 (or 90 or 120…? Who knows!) second wall sit with Cindy 40x Low Jacks 40x Goblet squats…

Date: 2026-10-24 AO: Eagle’s Nest Q: LIL RED , PAX: Borophyll (F3 Kings Den), Dovetail, Audit, LIL RED, Jacob Booth, Wheelie, Wax On, Strat, Buckshot, Slice, Budget, Slapstick, Powerbait, Montgomery, Big Bad FNGs: None COUNT: 15 WARMUP: Good mornings SSH Abe Vigodas Arm circles Flapjacks OYO delt stretches THE THANG: Assault on Hydra’s Lair! Retrieve Loki’s stolen scepter from Hydra AMRAP 8min Lunge walk with cinder to cones: end of each cones, 10x arc reactor blast with cindy at each end The Avengers tower attack: try to lift the hammer and avoid Ultron AMRAP 8min: BC the cinder with one…

Date: 2026-10-22 AO: The Bluff Q: Wax On , PAX: Wheelie, SMALL FRY, Wax On, Squash FNGs: None COUNT: 4 The running of the bulls plays a central role in Hemingway’s debut novel The Sun Also Rises, which was published 100 years ago today, so that was this inspiration for this workout. The pax got to listen to the prerelease album Soundtrack of the Gloom. WARMUP: 20 SSH 10 Imperial Walkers 10 Abe Vigodas 10 Good Mornings 10 Slow Squats 5 Burpees THE THANG: Running of the Bulls Complete 5 rounds, starting a new round every 2 minutes. 10 bullfrog…

Date: 2026-10-21 AO: The Trenches Q: Paddywhack , Paddywhack PAX: Paddywhack FNGs: COUNT: 1 WARMUP: Arriving. THE THANG: Thank-you, Paddywhack. 🙏🤝💪 MARY: None ANNOUNCEMENTS: No new ones. COT: Thanks to a brother. 🙏 Tags: The Trenches, Paddywhack

Date: 2026-10-21 AO: Nevermore Q: Wheelie , PAX: Wheelie, SMALL FRY, Blip FNGs: None COUNT: 3 WARMUP: Not needed THE THANG: Ruck MARY: Nope ANNOUNCEMENTS: None COT: Blip upcoming Dr appt Wheelie Weird work drama Tags: Nevermore, Wheelie, SMALL FRY, Blip

Date: 2026-10-20 AO: The Union Q: Wheelie , PAX: Wax On, Audit, SMALL FRY, Squash, Blip, Wheelie, Wreck-it Ralph FNGs: None COUNT: 7 WARMUP: Good mornings Arm circles Tibetan or maybe Moroccan drums? Copperhead squats Mosey around the basketball courts THE THANG: OH Press, copperhead Curls4thegurls, copperhead Merkins, copperhead Up/down plank Derkins, copperhead Heals to heaven, copperhead Irkins, copperhead Skull crushers, copperhead Freddie mercuries, slow cadence Mosey around the courts 1arm OH press, copperhead Switch 1 arm curls Switch Wide merkins Side plank Switch Carolina dry docks, c/h American hammers, slow cadence w/ Cindy Narrow irkin on Cindy, c/h Stretched…

Date: 2026-10-19 AO: The Furnace Q: Capsized , PAX: Guano, Paddywhack, Capsized FNGs: None COUNT: 3 WARMUP: Good mornings LBACs Willie Mayes Hayes Low slow sumos THE THANG: 50 Pullups as a team, rapid fire Medium Lap Mosey as a team 150 Merkins (Dora Style) Run to the flag and back 200 Squats (Dora Style) Run to the flag and back MARY: Just Hanging Out 90 sec Dead Hang ANNOUNCEMENTS: Down Syndrome Walk 10/24 COT: Make us like Caleb and Joshua reporting off the milk and honey in the land and not of the scary giants. Give us vision to…

Date: 2026-10-17 AO: The Furnace Q: Capsized , PAX: Paddywhack, Sparty, Briefs, Capsized FNGs: None COUNT: 4 WARMUP: Good Mornings Willie Mayes Hayes Grass Grabbers Pickle Pointers THE THANG: Always On Call In Honor of Ben Call who died a year ago this month, known in the community as: – A proud Marine Corps veteran and exceptional local firefighter – A beloved brother – A devoted husband and loving father 800m Run 4 Rounds: – 15 Pull Ups – 15 Cindy Back Lunges (2is1) – 15 Cindy Dead Lifts – 15 Thrusters MARY: na ANNOUNCEMENTS: Down Syndrome Walk 10/24 COT:…

Date: 2026-10-17 AO: Eagle’s Nest Q: Squash , PAX: Slice, Blender, Screech, Blip, Strat, Buckshot, Wax On, Wheelie, Squash FNGs: None COUNT: 9 WARMUP: Good mornings, seal/overhead claps, arm circles, flapjacks, Abe Vigodas THE THANG: Based on IronPax 2023 Week 4, but kinder and gentler (hence aluminum rather than iron). 5 minute timer – Pause wherever you are and 2 Kraken Burpees Main event: 3 rounds that went like this: Murder bunny to 5 yd line, do 5 of an exercise. MOT back to 0-line, 5 of 0-line exercise Mosey back to 5 yd line Murder bunny to 10 yd…

Date: 2026-10-17 AO: Eagle’s Nest Q: Squash , PAX: Slice, Blender, Screech, Blip, Strat, Buckshot, Wax On, Wheelie, Squash FNGs: None COUNT: 9 WARMUP: Good mornings, seal/overhead claps, arm circles, flapjacks, Abe Vigodas THE THANG: Based on IronPax 2023 Week 4, but kinder and gentler (hence aluminum rather than iron). 5 minute timer – Pause wherever you are and 2 Kraken Burpees Main event: 3 rounds that went like this: Murder bunny to 5 yd line, do 5 of an exercise. MOT back to 0-line, 5 of 0-line exercise Mosey back to 5 yd line Murder bunny to 10 yd…

Date: 2026-10-15 AO: The Bluff Q: Squash , PAX: Wax On, Squash, Wheelie FNGs: None COUNT: 3 WARMUP: Good mornings, arm circles, Okinawa drums, Abe Vigodas THE THANG: Roll two dice, do the indicated exercise as follows: 1-1 or 6-6 – Run to stop sign and back Other doubles – 5 Man makers 3 – 15 irkins 4 – 15 pulse squats (we never rolled a 1-3) 5 – 20 leg lifts 6 – 10 derkins 7 – 12 jump squats 8 – 15 box cutters 9 – 10 merkins 10 – 90 second plank 11 – 45 second Al…

Date: 2026-10-14 AO: Nevermore Q: Wheelie , PAX: Blip, Wheelie FNGs: None COUNT: 2 WARMUP: Ruck THE THANG: Ruck MARY: Ruck ANNOUNCEMENTS: None COT: LIL RED’s dad, Anthony Tags: Nevermore, Blip, Wheelie

Date: 2026-10-14 AO: The Trenches Q: Guano , PAX: Guano, Paddywhack FNGs: COUNT: 2 WARMUP: Start running. THE THANG: Keep running. MARY: None ANNOUNCEMENTS: – 10/24 – F3 is joining a Down’s Syndrome walk team: https://charity.pledgeit.org/SANDSWalk/teams/The-Goob-Squad – Paddywhack is hosting a Torah/Bible study for a chapter a day; ask him for details. COT: Paddywhack prayer for focus and discipline in life. Guano continued prayer for continued focus and direction of his energy to where it matters. Tags: The Trenches, Guano, Paddywhack

Date: 2026-10-13 AO: The Union Q: Wax On , PAX: Squash, Wheelie, Splitshot, Wax On, Dovetail, SMALL FRY FNGs: None COUNT: 6 WARMUP: Various stretches THE THANG: Pax one did wall balls for as long as the main pax worked out Pax two was the wall (see video) Pax pulled cards from the Deck of Death and did whatever move was listed there. Whoever rotated out of the wall position got to choose which deck (upper, lower, core) was pulled from. MARY: included ANNOUNCEMENTS: none COT:happened Tags: The Union, Squash, Wheelie, Splitshot, Wax On, Dovetail, SMALL FRY

Date: 2026-10-12 AO: The Furnace Q: Capsized , PAX: Guano, Capsized, Paddywhack FNGs: None COUNT: 3 WARMUP: Good Mornings LBACs Willie Mayes Hayes Pickle Pointers THE THANG: Prost Pulls! Partner Ladder Pull-ups starting at 1 rep and working up to 7. Squat holder in between. Bavarian 11s Pretzel Merkins & Stein Hold Squats MARY: Stein Hold (60 sec each arm) *the world record was set in 2018 for 21 minutes and 17 seconds **this got us thinking about the longest planks ever held, which was 9:38:47… who was feeding this man??? ANNOUNCEMENTS: Paddywhack kicking off Hebrew Bible Reading plan! 1…

Date: 2026-10-10 AO: The Furnace Q: Olive Garden , PAX: Olive Garden, Yo-Yo, Paddywhack, Yellowvater, Solo Cup, Capsized, Sockos, Briefs, Mr. Schneebly FNGs: COUNT: 9 WARMUP: good mornings, arm circles, willy mays hays THE THANG: roll the dice, check the whiteboard, go MARY: burpees. So many burpees ANNOUNCEMENTS: down syndrome walk on the 24th! COT: Yo-Yo asking for prayers on his rent situation and making those ends meet. Paddywhack’s fiance with work, and the letters to the principal. Solo Cup mourning his friend, and that the people gathering can mourn healthily together. Tags: The Furnace, Olive Garden, Yo-Yo, Paddywhack, Yellowvater,…

Date: 2026-10-10 AO: Eagle’s Nest Q: Slice , PAX: LIL RED, SMALL FRY, Waterboy, Dovetail, Buckshot, Wax On, Squash, Slice, Strat FNGs: None COUNT: 9 WARMUP: Arm Circles IC Copper Head Squats IC SSH IC Good Mornings THE THANG: Super sets: AMRAP 30 sec: 15 sec: 30 sec 1 minute recovery between sets 3 rounds Goblet squat/cindy press Cindy row/merkins Cindy curls/skull crushers 10 Thrusters 10 One Arm Rows 15 Cindy Swings 10 Man makers MARY: 25 BBS 20 Flutter kicks IC 20 Merkins ANNOUNCEMENTS: COT: Prayers for new baby, coming baby and a friend having surgery today. Tags: Eagle’s…

Date: 2026-10-07 AO: Nevermore Q: Wheelie , PAX: LIL RED, Wheelie FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: Nevermore, LIL RED, Wheelie

Date: 2026-10-08 AO: The Bluff Q: Dovetail , PAX: Dovetail, Wheelie, Wax On, Squash, SMALL FRY, Hansel (DR from Houston) FNGs: COUNT: 6 WARMUP: – Copperhead squats – Arm circles – Hillbillies – Plank hold / suicides THE THANG: Bad to the Bone: Alternate curls and squats on every “bad” Squat hold in the bridge, shoulder press on the verses Hold the line: Divide in half across the street, everyone with a rock. Goal is to move the rocks to the stop sign. Everyone does an exercise, then crosses the street, picks up a rock, and hustles it back, starting…