F3 Tucson

Date: 2026-08-05 AO: Nevermore Q: Wheelie , PAX: Wheelie, Foxtrot FNGs: None COUNT: 2 WARMUP: ruck THE THANG: ruck MARY: ruck ANNOUNCEMENTS: 2nd F lunch COT: done! Tags: Nevermore, Wheelie, Foxtrot

Date: 2026-08-06 AO: The Bluff Q: Wagon Wheel , PAX: Wagon Wheel, Vizinni, Audit, Squash, LIL RED, Dovetail, Peanuts, Wax On, Wheelie, Wreck-it Ralph FNGs: None COUNT: 10 WARMUP: WARMUP: Walking knee hugs Walking heel grabs Walking toe touches Walking leg swings High knee farmer’s March to fire hydrant THE THANG: CINDY ASCENSION Pax split into two teams of five (odd and even) the goal was to get your team’s Cindy’s to the top of the hill before the other team. Thang 1: Fire Hydrant. Three members of the team must hold an air squat at all times. Remaining members…

Date: 2026-08-05 AO: The Trenches Q: Guano , PAX: Guano FNGs: COUNT: 1 WARMUP: Rising to meet the day. THE THANG: 20 mins rucking. MARY: Listen to your body and feel your inner power. ANNOUNCEMENTS: None. COT: Prayer for endurance and grace for the day and peace for all of us. 🙏 Tags: The Trenches, Guano

Date: 2026-08-04 AO: The Union Q: Vizinni , PAX: Audit, Vizinni, Squash FNGs: None COUNT: 3 WARMUP: – Good mornings 12x in cadence – Side straddle Hops 10x in cadence – Arm rotations – forward/ backwards, 5 each of the following: palms up, palms forward, palms down, palms back – pulse small circles to big – Imperial Walkers 12x in cadence – Slow squats in 12-16x in cadence – Hillbilly hops 30 OYO – Jog around the basketball courts to get the blood flowing THE THANG: Just like the Brady’s, we will do three sets of three exercises Set 1:…

Date: 2026-08-03 AO: The Furnace Q: Capsized , PAX: Capsized, hooligan, Paddywhack FNGs: None COUNT: 3 WARMUP: Good Mornings Michael Phelps Toy Soldiers Grass Grabbers THE THANG: Beat Down On It :notes: To the tune of Get Down On It, and other ‘70’s/80’s funk. Center station start Run out 20yds, 5 Pull, run back Run out to the right 20yds, 10 Merkins, run back Run out to the left 20yds, 15 Squat, run back R&R AMRAP! MARY: nopes ANNOUNCEMENTS: 2nd F Breakfast at Bisbee Breakfast Club on Broadway 8/15 @07:30 COT: Prayers for recovery for Paddywhack dad Tags: The Furnace,…

Date: 2026-08-01 AO: The Furnace Q: Capsized , PAX: Convoy, Chicken scratch, Capsized, Mr. Schneebly, Guano, Newt, Paddywhack FNGs: None COUNT: 7 WARMUP: Good Mornings Seal Claps OH Claps Sumo Copperhead Squats THE THANG: Something Squared 4 cones set up in a square with 20yd Side. 1:30 EMOM Timer MOT: Cindy Carry Corner 1: Merkins AMRAP Corner 2: Squats Corner 3: Cindy Curls Corner 4: Lunges The pax stayed together and each time the timer went off, we moved to the next cone. 3 rounds. Angtsy tunes. The pax broke out in an a cappella version of Blink 182’s I…

Date: 2026-08-01 AO: Eagle’s Nest Q: LIL RED , PAX: Wheelie, Wreck-it Ralph, Tagalong, Vizinni, Dovetail, Splitshot, Strat, LIL RED, Peanuts, Squash, Audit, Wax On, Monarch, Huffy, Foxtrot, Hindenburg (Andrew Park) FNGs: 1 Hindenburg (Andrew Park) COUNT: 16 WARMUP: Arm circles Flapjacks Seal claps Waist circles Good mornings Abe Vigodas Copperhead squats Whille Mays Hays THE THANG: Started with “BAD” for cardio up and back towards the cones – High knees – Butt kickers – Grapevines – Skier Jacks – SSH “BEAT IT” (included some simulated dance moves from the song) – OH press – Cindy side press – Cross…

Date: 2026-07-30 AO: The Bluff Q: Audit , PAX: Wheelie, Wreck-it Ralph, Wagon Wheel, Dovetail, Vizinni, Peanuts, Fly-boy, Audit, Squash, Wax On FNGs: None COUNT: 10 WARMUP: Mosey to stop sign Good mornings / Abe Vigodas / Bolt 45s / SSH (until a car caused us to stop) / Merkin 24s (similar to Bolt 45s but with merkins / Mosey to the hill THE THANG: Thang 1: Team Ascension 5 members per team do 25 reps of a given exercise together. 1 member then runs to designated spot on the hill and back while others are planking before moving to…

Date: 2026-07-29 AO: Nevermore Q: LIL RED , PAX: Wheelie, Blip, LIL RED, Foxtrot FNGs: None COUNT: 4 WARMUP: Good mornings Whille Mays Hays SSH OYO Quad stretches THE THANG: All the PAX rucked today! MARY: Who?? ANNOUNCEMENTS: 2ndf lunch next Friday 8/7! Bible and Book Studies starting at Vail soon. Ask Blip for more details Labor Day Run or Ruck coming up! Reach out to Audit for details. COT: :white_check_mark: Tags: Nevermore, Wheelie, Blip, LIL RED, Foxtrot

Date: 2026-07-29 AO: The Trenches Q: Guano , PAX: Guano FNGs: COUNT: 1 WARMUP: Watching the sun rise! 🌄 THE THANG: Long run out and then fartleks back. MARY: I wish I knew her… ANNOUNCEMENTS: Wahoo! COT: A thanks for prayer and for a place to pray, and thanks for prayers answered. Tags: The Trenches, Guano

Date: 2026-07-28 AO: The Union Q: Dovetail , PAX: Wheelie, Wreck-it Ralph, Dovetail, Vizinni, Peanuts, Audit, Wax On FNGs: COUNT: 7 Cooler temps, a light breeze, and a beautiful sunrise made for a nice break from recent stuffiness. This workout will use all 8 courts and a sliver of the field. WARMUP: Mosey, Windmills, Good Mornings, Overhead claps, Copperhead Squats, 5-to-1 Motivators THE THANG: Traveling between the center corcles of all 8 courts, plus a made-up 9th court which didn’t exist beacuse of a tree, progress by 3s, starting at 3, with an MOT between each center-court circle. 1st row…

Date: 2026-07-27 AO: The Furnace Q: Capsized , PAX: Capsized, Guano, Wrecking Ball, Chicken scratch FNGs: None COUNT: 4 WARMUP: Good Mornings Seal Claps OH Claps Willie Mayes Hayes THE THANG: Dora Style! P1 Works with P2 partner Sandbag Carries. Switch partners after each exercise. Partners switched after the first pair finished the total reps. 100 Pull 200 Merkins 300 Squats MARY: not today! ANNOUNCEMENTS: Breakfast Poll! Fill it out in the thread up above! Click on the post to take you to the poll! COT: Memento mori is a Latin phrase meaning “remember you must die”, used in Ancient…

Date: 2026-07-25 AO: Eagle’s Nest Q: Slice , PAX: Wheelie, Dovetail, Wagon Wheel, Strat, Buckshot, Slice, @Monarch, @Huffy, @Split Shot FNGs: 3 @Monarch, @Huffy, @Split Shot COUNT: 9 WARMUP: Arm Circles IC Good Mornings IC Freddie Mercuries Leg Swings THE THANG: Stage 1 (2 circuits) Bulgarian split squats Triceps dips Calf raises Derkins Mt. Climbers Stage 2 (3 circuits) Goblet Squats Curls 4 girls Cindy swing Plank Cindy row Stage 3 (3 circuits) Bridges Merkins Reverse Lunges Squat Press Mt. Climbers MARY: BBS American hammers Flutter kicks ANNOUNCEMENTS: Q Source – Shorties COT: Q prayed out Tags: Eagle’s Nest, Wheelie,…

Date: 2026-07-25 AO: The Furnace Q: Capsized , PAX: Wrecking Ball, Capsized, Newt, Convoy, Gogurt FNGs: None COUNT: 5 WARMUP: Good Mornings LBACs Willie Mayes Hayes Skywalkers THE THANG: THE 12 DAYS OF CHRISTMAS The pax started at the North Pole with day 1, then took a trip to the grinder and back (YHC muffed the mechanics a bit but we still sweat a lot). Next came day 2! Pax complete day 2 and day 1 exercises and then took a trip back to the grinder. Each day built on the next to finish the 12 days of Christmas! Days:…

Date: 2026-07-22 AO: Nevermore Q: Wheelie , PAX: Wheelie, Audit, Foxtrot FNGs: None COUNT: 3 WARMUP: N/a THE THANG: run or ruck MARY: nope ANNOUNCEMENTS: none COT:complete Tags: Nevermore, Wheelie, Audit, Foxtrot

Date: 2026-07-23 AO: The Bluff Q: Peanuts , PAX: Squash, Wax On, Vizinni, Peanuts, Wheelie, LIL RED FNGs: None COUNT: 6 Ron Thursday Workout Warm Up 10 Cadance Good Mornings 10 Cadance Arm rotation Forward 10 Cadance Arm rotation Backward 15 Side Straddle Hop 15 Copper Head Squats Main Workout (2-3 rounds) 10 – Arm Raises (each side) (Cadance) 15 – Squat Swing (Cadance) 15 – Arm Transfers (two handed with squat) 15 – Deadlift to Army carry 15 – Sumo Squat Swing Lunge around court with Cindy 15 – Bicep Curls (each side) 15 – Step-Ups w Single Arm…

Date: 2026-07-21 AO: The Union Q: Audit , PAX: Squash, Vizinni, Dovetail, Peanuts, Wax On, Wheelie, Audit FNGs: None COUNT: 7 WARMUP: Arm circles / copperhead merkins / concrete swipers / lunge with OH clap / 5-1 motivators / 21s THE THANG: #99 was easy for Q to decide how many reps to do so only the exercises were what was in question. Mosey over to bleachers for some Round Robin (pax led) exercieses. Erkins using the bleachers – 99 cumulative where the round robin was each pax leading the count. As many as you wanted to lead but no…

Date: 2026-07-22 AO: The Trenches Q: Guano , PAX: Paddywhack, Guano FNGs: COUNT: 2 WARMUP: Get ‘er going! THE THANG: Run run run in the sun sun sun! MARY: Who’s that? ANNOUNCEMENTS: You guys are awesome! COT: Prayer for Paddywhack to be grounded and steady to be in his traditions and to be spiritually connected and fed that he may support. Prayer for Guano that he may be able to serve a trial with justice and fairness by Him. Tags: The Trenches, Paddywhack, Guano

Date: 2026-07-20 AO: The Furnace Q: Capsized , PAX: Paddywhack, Wrecking Ball, Capsized FNGs: None COUNT: 3 WARMUP: Good mornings LBACs Willie Mayes Hayes Skywalkers THE THANG: 45 seconds of AMRAP /15 seconds rest Rd1: Pull ups Merkins Squats Burpees Mosey Lap Rd2: (x2) Sandbag Clean or Deadlift Aussie Rows Lunges Mosey Lap Rd3: Sandbag Rows Dips Step ups MARY: na ANNOUNCEMENTS: BreakFast Poll previously posted in this chat! Go fill it out! COT: :white_check_mark: Tags: The Furnace, Paddywhack, Wrecking Ball, Capsized

Date: 2026-07-18 AO: The Furnace Q: Briefs , PAX: Guano, Convoy, Olive Garden, Briefs, Sockos FNGs: None COUNT: 5 WARMUP: Side-straddle hops to get the blood pumping and whatever other stretches came to mind THE THANG: BUILD THA HOWSE :house:workout; from the ground up. We started with legs(the foundation), then hit core(setting up the frame), followed by chest(the walls), and finally arms/back(finishing with the roof) MARY: :house_with_garden: ANNOUNCEMENTS: please vote for breakfast availability. Scroll up! COT: Convoy caught a good look at a bad wreck on the way that day. We prayed for the first responders an the families of…