F3 Tucson

Date: 2026-10-06 AO: The Union Q: Squash , PAX: Dovetail, Pip, Squash, Wax On, Wreck-it Ralph, Wheelie, SMALL FRY FNGs: None COUNT: 7 WARMUP: Yep THE THANG: Pretty much a pax-led workout. We went round the group one at a time, drawing from a deck of regular cards. Only the suit of the card mattered and the dude drawing the card got to call and lead the next exercise based on the suit. Hearts – motion Diamonds – arms Spades – legs Clubs – core We made it around the entire pax twice plus a little more. MARY: Nope COT:…

Date: 2026-10-02 AO: 2nd F Lunch Q: Dovetail , PAX: Dovetail, Waterboy, Squash, Wax On, Strat, Wheelie, Slice, Caution Tape FNGs: COUNT: 8 WARMUP: Conversation THE THANG: Entrees MARY: ANNOUNCEMENTS: No Iron Pax tomorrow! Tags: 2nd F Lunch, Dovetail, Waterboy, Squash, Wax On, Strat, Wheelie, Slice, Caution Tape

Date: 2026-10-05 AO: The Furnace Q: Capsized , PAX: Capsized, Paddywhack, hooligan FNGs: None COUNT: 3 WARMUP: Good Mornings LBACs Grass Grabbers SHH THE THANG: Dr. No (pull-ups): Partner ladder, 1 up to 7. One man pulls while the other holds a squat Goldfinger (merkins): 7 rounds of 7 merkins, with a “laser” plank hold for the 6. Skyfall (squats): 7 regular, 7 jump squats, 7 hold-and-pulse. 3 rounds, with a 20-second recovery between. License to Kill (finisher): Everyone does the 007 Special (7 pull-ups, 7 merkins, 7 squats) for 3 minutes AMRAP. Short Lap together. One last 7-7-7 and…

Date: 2026-10-03 AO: Eagle’s Nest Q: Dovetail , PAX: Wheelie, Dovetail, Wax On, Waterboy, Screech, Splitshot, Pip, Wreck-it Ralph, Strat, Slice, Squash, Wagon Wheel FNGs: COUNT: 12 WARMUP: – Mosey – Burpee wave – Doggy paddles – American hammers – One leg bridges – Grady Corns – Willie Mays Hayes – Triplets (7 ballerina squats, 7 regular squats, 7 wide squats) THE THANG: Part 1 Teams of 4. 2 people doing 10 brokeback merkins, then switch whose legs are on top. Other 2 people are doing partner people’s chair. Then everyone switches. Carioca snake mosey out to light pole and…

Date: 2026-10-03 AO: The Furnace Q: Capsized , PAX: Olive Garden, Mr. Schneebly, Yo-Yo, Yellowvater, Sparty, Paddywhack, Briefs, Chowdah, Capsized, Rico (Devito) FNGs: 1 Rico (Devito) COUNT: 10 WARMUP: Good mornings LBACs Willie Mayes Hayes Thor Landings THE THANG: 4 Rounds for Time: 19 Cindy Ground-to-Overheads 19 Cindy Front Squats 19 Cindy Uneven Merkins (each hand=38 total) 400 meter Cindy Shuffle MARY: ha ANNOUNCEMENTS: Down Syndrome walk with Olive Garden on 10/24 Paddywhack kicking off a Torah reading plan in Joshua COT: Sparty prayer for Katelyn’s surgery and there travels to SF Yo-Yo prayer and support after expecting an invoice…

Date: 2026-10-01 AO: The Bluff Q: Wheelie , PAX: Dovetail, Wax On, Audit, SMALL FRY, Wheelie FNGs: None COUNT: 5 WARMUP: Warmup Good Mornings Imperial Walkers SSH — normal → faster Alternating Reverse Lunges THE THANG: Mosey to stop sign 1. Plank Shoulder Taps IC 2 × 30 sec, 15 sec rest 2. Mountain Climbers IC 2 × 45 sec, 15 sec rest 3. Dead Bug, 10 IC 4. Superman, 15 IC pause at the top for 2 and 3. 5. Bird Dog, 10 IC, pause at top for 2 and 3. 6. Hollow-Body Hold, 30 sec Mosey to guard…

Date: 2026-09-30 AO: Nevermore Q: Wheelie , PAX: Wheelie FNGs: None COUNT: 1 WARMUP: Nobody knows but me. THE THANG: Nobody knows but me. MARY: Nobody knows but me. ANNOUNCEMENTS: Nobody knows but me. COT:Always Tags: Nevermore, Wheelie

Date: 2026-09-30 AO: The Trenches Q: Guano , PAX: Paddywhack, Guano FNGs: COUNT: 2 WARMUP: Being awesome! THE THANG: Doing awesome! MARY: None ANNOUNCEMENTS: Krampus is coming! Get ready! COT: Prayer for Paddywhack to be able to work with his body’s healing and be able to power through to do, prayer of thanks from Guano for good things at work and with friends and relationships. Tags: The Trenches, Paddywhack, Guano

Date: 2026-09-29 AO: The Union Q: Wax On , PAX: Squash, Wheelie, Wax On, SMALL FRY, Audit, Splitshot, Wreck-it Ralph FNGs: None COUNT: 7 WARMUP: 20 SSH 10 Imperial Walkers 10 Court Sweepers 10 Abe Vigodas THE THANG: 3 min per court – 2 min rest 1 — Full Court Press:10 block thrusters at baseline → rifle carry to half court → 10 more thrusters → rifle carry to opposite baseline → 5 burpees. Return. 2 — Suicide Squad: Leave block at baseline. Basketball suicide: free-throw line → half → opposite free throw → opposite baseline. 5 merkins every time…

Date: 2026-09-28 AO: The Furnace Q: hooligan , PAX: Paddywhack, McLovin, hooligan FNGs: None COUNT: 3 WARMUP: Good Mornings, SSHs, Flapjacks/LBACs. THE THANG: Between the three of us we aimed for 150 pulls/rows, 300 pushes, 450 squats, running in between. MARY: ANNOUNCEMENTS: Krampus soon. Holiday of Sukkot this week. Briefs has the F3 book. COT: we talked about zooming out to see progress we had made in the long term and zooming in to make it to just the next step. Paddywhack grateful his sister’s wedding went well. McLovin hoping a house he owns sells/renta soon. Tags: The Furnace, Paddywhack,…

Date: 2026-09-26 AO: The Furnace Q: Sockos , PAX: Turtle, Paddywhack, McLovin, Guano, Sockos FNGs: COUNT: 5 WARMUP: Grass Grabbers, Little Baby Arm Circles, Flap Jacks, Michael Phelps THE THANG: Star shaped cone set up about 25 yards from the middle cone. Started in the middle with 5 Man Makers. Then rifle carry to cone two for 10 we are noth worthy. Farmer carry to middle and did another 5 Man makers. Rifle carry to come 3 for 15 goblet squats. Farmer carry to cone 1 for ANOTHER 5 man makers. Rifle carry to cone 4 for 20 tricep extensions.…

Date: 2026-09-26 AO: Eagle’s Nest Q: Dovetail , Squash PAX: Strat, LIL RED, Wheelie, Dovetail, Audit, Screech, Squash, Splitshot, Slice, Waterboy, Wreck-it Ralph FNGs: COUNT: 11 WARMUP: – THE THANG: Setup 6 cones, one at the center, others make a 5-pointed star, each 25 yards from the center cone. 45 minute AMRAP Pattern: Start at the center of the star, do 5 manmakers, rifle carry to a point on the star, do an exercise, farmer carry back to the center, and repeat. Always Rifle Carry leaving the center, and Farmer Carry going back to center. Cone 1: 10 We’re Not…

Date: 2026-09-23 AO: Nevermore Q: Wheelie , PAX: Wheelie, Foxtrot FNGs: None COUNT: 2 WARMUP: Nah THE THANG: run/ruck MARY: nope ANNOUNCEMENTS: none COT: yes Tags: Nevermore, Wheelie, Foxtrot

Date: 2026-09-24 AO: The Bluff Q: Squash , PAX: SMALL FRY, Audit, Waterboy, Dovetail, Wagon Wheel, Wax On, Squash, Wheelie FNGs: None COUNT: 8 The Thang: Partner Workout Warmup Good mornings, arm circles, overhead claps, 68 circle merkins Share the Burden (partners split the burden of the reps for each of the following) 50 Burpees 100 Irkins 150 Squats Catch-Me-If-You-Can P1 starts moving backward with Bernie Sanders. P2 does 5 Merkins, then sprints to catch him. Switch immediately. Partner Hold & Go P1: 20 coupon rows; P2 planks. Switch. P1: 20 coupon squats; P2 holds Al Gore. Switch. P1: 20…

Date: 2026-09-21 AO: The Furnace Q: Capsized , PAX: Guano, Sockos, Capsized FNGs: None COUNT: 3 WARMUP: Good Mornings lBACs WMHs THE THANG: 5x10x15s on a 5 min timer short lap together R&R MARY: na ANNOUNCEMENTS: Down Syndrome Walk on 10/24 COT: :white_check_mark: Tags: The Furnace, Guano, Sockos, Capsized

Date: 2026-09-23 AO: The Trenches Q: Guano , PAX: Guano, Paddywhack FNGs: COUNT: 2 WARMUP: 5-minute ruck THE THANG: 40-minute run MARY: None ANNOUNCEMENTS: None COT: Prayer for Paddywhack for reconnection with his mom, his sister’s wedding and for the health of his body. Prayer for Guano for forgiveness and hope as he works with a former boss that they be able to start anew and with faith in each other for shared labors. Tags: The Trenches, Guano, Paddywhack

Date: 2026-09-22 AO: The Union Q: Wax On , PAX: SMALL FRY, Audit, Dovetail, Wagon Wheel, Wax On, Squash, Wheelie FNGs: None COUNT: 7 WARMUP: Mosey to the sand volleyball court – 15 SSH – 10 Imperial Walkers – 10 Hillbillies – 10 Windmills – 10 Toy Soldiers – 10 Squats – 5 Walkout Merkins – 20-second plank – Quick mosey around courts THE THANG: Thang 1 – Beach Lines Use the boundaries of the volleyball court. Start on one side and travel across the length of the sandpit. Round 1 – Bear crawl across – 10 squats – Crab…

Date: 2026-09-19 AO: Eagle’s Nest Q: LIL RED , PAX: Slice, SMALL FRY, Audit, Waterboy, Dovetail, Strat, Wax On, Moab, LIL RED, SpeedSquare, Splitshot, Huffy, Budget, Squash, Wheelie, Powerbait, Foxtrot, Big Bad, Slapstick (Alex Ghelli), Screech (Zach Cush) FNGs: 2 Slapstick (Alex Ghelli), Screech (Zach Cush) COUNT: 20 WARMUP::white_check_mark: THE THANG: Reps went up each round 12-24-36-48-60 Round consisted of; 100yard run Bonnie Blairs (2 is 1) 100yard Bernie back (running backwards) HR merkins 25yard Jimothy Bear Crawl WW1’s (zombie sit-ups) 25yard bear crawl backwards Burpees MARY: :x: ANNOUNCEMENTS: Men’s Steak Night Monday night at Vail Christian Church! LIL RED…

Date: 2026-09-16 AO: Nevermore Q: Wheelie , PAX: Wheelie, Foxtrot FNGs: None COUNT: 2 WARMUP: rucking THE THANG: rucking MARY: nah ANNOUNCEMENTS: nope COT:definitely Tags: Nevermore, Wheelie, Foxtrot

Date: 2026-09-17 AO: The Bluff Q: Audit , PAX: Wax On, Dovetail, Audit, SMALL FRY, Vizinni, Wagon Wheel, Wheelie, Peanuts FNGs: None COUNT: 8 WARMUP: Good mornings / Abe Vigodas / SSH / copperhead merkins / bird dogs / Phelps and Okinawan drums / mosey to stop sign / bolt 45s / mosey to second fire hydrant THE THANG: Thang 1: 5x5x5x5 Five exercises / 5 reps each / 5 rounds / 5 broad jumps up the hill after each round Exercises: BBSU / mt climbers (2:1) / pulse merkins / squats / lunges (2:1). Thang 2: 10-1s with burpees…