F3 Tucson

Date: 2026-06-25 AO: The Bluff Q: Squash , PAX: Wax On, Vizinni, Wheelie, Peanuts, Audit, Wreck-it Ralph, Squash FNGs: None COUNT: 7 WARMUP: Arm circles, flapjacks, SSH, squats, leg swings, knee-merkins, short mosey THE THANG: Circuit A – 3 rounds of … 15 Goblet Squats 20 Merkins 10 (per arm) bent-over rows 12 (per leg) suitcase walking lunges Circuit B – 3 rounds of 45 seconds AMRAP, 15 second rest of … Squats Cindy bench press Burpees Farmer carry ANNOUNCEMENTS: 2.0 workout sometime in July, TBD COT: Ended with a prayer of thanks Tags: The Bluff, Wax On, Vizinni, Wheelie,…

Date: 2026-06-24 AO: Nevermore Q: Wheelie , PAX: Audit, Wax On, Wheelie, Blip, Foxtrot FNGs: None COUNT: 5 WARMUP: OYO THE THANG: Some rucked. Some ran. MARY: nope ANNOUNCEMENTS: COT:Done Tags: Nevermore, Audit, Wax On, Wheelie, Blip, Foxtrot

Date: 2026-06-24 AO: The Trenches Q: Guano , PAX: Paddywhack, Guano FNGs: COUNT: 2 WARMUP: Quick flex, short walk and go! THE THANG: 45-minute run MARY: None ANNOUNCEMENTS: You guys rock! COT: Prayer for Paddywhack for tenacity to get his home repaired by Friday to be ready for his fiance’s arrival, for his cousin’s healing as she recovers from a car accident, and for his new friend joining his morning prayer circle. Prayer for Guano in thanks for the strength of the men who have been and are here and their example of groundedness, for it has helped him be…

Date: 2026-06-23 AO: The Union Q: LIL RED , PAX: Wax On, Vizinni, Wheelie, Blip, Peanuts, Wagon Wheel, Audit, LIL RED FNGs: None COUNT: 8 WARMUP: SSH Wheelie Mays Hays Butt kickers Good mornings Seal claps Delt stretches Back stretch Copperhead Squats THE THANG: Suicides from free throw to midcourt with exercises on each end! Round 1 10 merkins – 10 squats 15 merkins – 15 squats 20 merkins – 20 squats Round 2 5 dry docks- 5 lunges B 10 dry docks – 10 lunges B 15 dry docks – 15 lunges B Finished with two laps of moseying…

Date: 2026-06-22 AO: The Furnace Q: hooligan , PAX: Capsized, hooligan, Paddywhack FNGs: None COUNT: 3 WARMUP: Good Mornings, SSHs, Michael Phelps’ THE THANG: Pulls, lunges, dips, bb sit-ups, merkins, squats, all on the playground with runs around the playground in between. MARY: No ANNOUNCEMENTS: Union Tuesday workouts, moving to Cienega High School. COT: prayers for Michaela’s safe return from Oregon and Paddywhack having time to complete tasks before her return. Prayers for Capsized during a difficult family time, particularly around his relationship to his mom. Tags: The Furnace, Capsized, hooligan, Paddywhack

Date: 2026-06-20 AO: Eagle’s Nest Q: LIL RED , PAX: Vizinni, Wheelie, LIL RED, Dovetail, Wax On, SpeedSquare, Blip, Spike, Strat, Peanuts, Wagon Wheel, Foxtrot FNGs: None COUNT: 12 WARMUP: Arm circles Flapjacks Oh claps Seal claps Whillie Mays Hays Calf Raises Waist circles Abe Vigodas THE THANG: Grab the cinder dice and “climb” up the board. The higher you get the more reps increase! If PAX rolled the same number 3 times, Q choose different number! THE GOAL? Get to 💯:bangbang: Exercises change after PAX passes 25! PAX did some ladder drills before moving on to the next roll…

Date: 2026-06-20 AO: The Furnace Q: Chicken scratch , PAX: Capsized, Briefs, Paddywhack, Side Car, Yo-Yo, Chicken scratch FNGs: None COUNT: 6 WARMUP: Good mornings Abe vigotas Copper head squats and merkins THE THANG: Home run derby: 4-5 pitches per batter each pitch has an outcome related to the deck of cards. Strikes/foul/caught ball: batter takes the card Grounder: both take a card Hit: defense takes card Home run (past everyone’s head) : defense takes 2 cards. The last pitch you run it out. After we all batted through we split into two teams and played through an “inning”. Whose…

Date: 2026-06-18 AO: The Bluff Q: Wax On , PAX: LIL RED, Wax On, Vizinni, Peanuts, Dovetail, Capsized, Wheelie, Audit, SMALL FRY, Waterboy, Wagon Wheel FNGs: None COUNT: 11 WARMUP: – 47 SSH – 47 Moroccan Night Clubs – 47 Imperial Walkers – 47 Mountain Climbers (single count) 4 rounds – 7 Merkins – 7 Squats THE THANG: 4 Rounds 47:17 Tabata Station 1 – Block Thrusters Station 2 – Kettlebell Swings Station 3 – Coupon Curls (or curl/press/crush) Station 4 – Squats Station 5 – Merkin Block Drag Station 6 – Block or Wall Step-Ups Station 7 – Rifle…

Date: 2026-06-16 AO: The Union Q: Audit , PAX: Vizinni, Dovetail, Wheelie, Audit, Wreck-it Ralph FNGs: None COUNT: 5 WARMUP: Warm up happened. THE THANG: Thang 1: Blockee Bases – Meant to be on the bball diamond but due to wet and mud we stayed on the pavement. Exercises build on each other. Start: 10 Blockees End: 10 Merkkns and hold plank for 6 1st: 10 Carolina Drydocks 2nd: 20 Split Squats 3rd: 30 Imperial Walkers Home: 40 Dips Exercises build so 3rd round went as so: 10 blockees / 10 Drydocks / 20 Split squats / 30 Imperial walkers…

Date: 2026-06-17 AO: Nevermore Q: Wheelie , PAX: Audit, Blip, Wheelie, Wax On, Foxtrot FNGs: None COUNT: 5 WARMUP: SSH Asphalt grabbers Leg swigs THE THANG: We laughed We whined We thought deeply We rucked We ran We laughed some more MARY: Laughing ANNOUNCEMENTS: COT: Vail Christian youth returned from camp. Tags: Nevermore, Audit, Blip, Wheelie, Wax On, Foxtrot

Date: 2026-06-17 AO: The Trenches Q: Guano , PAX: Yo-Yo, Guano, Paddywhack FNGs: COUNT: 3 WARMUP: Rucking THE THANG: More Rucking MARY: ANNOUNCEMENTS: You guys rock! COT: Praying for Yo-Yo for stability and creativity that will flow in his business and labors, for Paddywhack that his time apart from his fianceé will pass safely and swiftly to their reunion, that he will be able to do work on the place they call home together, for @Guano that he will have groundedness and trust in Him. Tags: The Trenches, Yo-Yo, Guano, Paddywhack

Date: 2026-06-13 AO: Eagle’s Nest Q: LIL RED , PAX: Audit, Strat, Wheelie, LIL RED, Wagon Wheel, Wreck-it Ralph, Yaris, SpitShine, Foxtrot, Colton Benson (Snooze) FNGs: 1 Colton Benson (Snooze) COUNT: 10 F3 core principles are; 1. Open to all men 2. Always Free 3. Held outdoors rain or shine 4. Led in a rotating fashion 5. Ends in a circle of trust I am not a professional, modify as necessary! You vs You! It’s time to take this battle to the seas! WARMUP: Good mornings Abe Vigodas Copperhead squats Downward Dog c,l,r Imperial Walkers OYO shoulder stretches SSH THE…

Date: 2026-06-13 AO: The Furnace Q: Capsized , PAX: Wrecking Ball, Briefs, Paddywhack, Newt, Chowdah, Capsized, Yellowvater, Soaz FNGs: None COUNT: 8 I’m Capsized, your Q this morning! I am not a professional. The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Let’s get it! D-Day On June 6, 1944 (82years ago) 156,000 Allied troops stormed 5 beaches of Normandy, France in an effort that changed the course of WWII and the world thereafter. 10,300 of those troops were confirmed killed, wounded or missing by the end…

Date: 2026-06-11 AO: The Bluff Q: Audit , PAX: Wreck-it Ralph, Wagon Wheel, Audit, LIL RED, Wheelie, Yaris FNGs: None COUNT: 6 Happy 3rd Birthday to ao-the-bluff! We celebrated the three year milestone by bringing back a portion of the original Q and then went on from there! WARMUP: Grass grabbers/ good mornings / SSH / Abe Vigodas / Copperhead merkins 3 penalty burpees for late arrival by Yaris THE THANG: Thang 1: Hill + Burpee The original Q had us do descending burpees up the hill from 5 to 1 as we ran up the hill. This morning we…

Date: 2026-06-10 AO: Nevermore Q: Wheelie , PAX: Wheelie, Foxtrot FNGs: None COUNT: 2 WARMUP: Nope THE THANG: 1 Rucker 1 Runner MARY: Nope ANNOUNCEMENTS: Nope COT: Vail Christian youth camp Tags: Nevermore, Wheelie, Foxtrot

Date: 2026-06-09 AO: The Union Q: Wheelie , PAX: Dovetail, Wax On, Wheelie FNGs: None COUNT: 3 WARMUP: After dragging donkeys across the parking lot: Good mornings 5-1 motivators Tie fighters Scapular merkins Thrusters plus extra shoulder press Mosey to court with Cindy THE THANG: Merkins IC Pullovers Lap around the court Derkins IC Pullovers Lap around the court Irkins on Cindy IC Mountain climbers Lap around the court Overhead press IC High pull Lap around the court Straight bar dips on rail High pull Lap around the court Carolina dry dock IC Pullovers Lap around the court Wide merkins…

Date: 2026-06-08 AO: The Furnace Q: Chicken scratch , PAX: Capsized, Chicken scratch, Guano, Yellowvater, Yo-Yo FNGs: None COUNT: 5 WARMUP: When in doubt, Good Mornings. Straight copied from p90x, Karen pot-stirrers (Mater) Because of all the foot problems, calf raises. All in cadence, Q found it hard to signal end of set when saying “up” THE THANG: The pyramid scheme. Level 1 1 pull up 2 merkins 3 squats Level 2 2 pull ups 4 merkins 6 squats … Level 5 5 pull-ups 10 merkins 15 squats And then back down. Unless you’re Guano, in which case keep going…

Date: 2026-06-06 AO: The Furnace Q: Yellowvater , PAX: Yo-Yo, Turtle, Woody, Capsized, Yellowvater, Newt, Mr. Schneebly, Chicken scratch FNGs: None COUNT: 8 WARMUP: 10 count of Baby Wavers, Michael Phelps, frankensteins, & black widows THE THANG: THE LORD OF THE COUPONS PAX turned in a Frodo Baggins workout, carrying the Ring (one coupon) to Mordor with Sam Gamgee (one partner), spending four minutes in each location on the way. Coupons could not touch ground for ENTIRE workout. One pax did the exercise AMRAP while the other carried the Ring (coupon)/did cardio, then switched. – The Shire – Big Boy…

Date: 2026-06-06 AO: Eagle’s Nest Q: Wax On , PAX: Slice, Yaris, Dovetail, Strat, Wheelie, Wax On, Wagon Wheel, Wreck-it Ralph, Buckshot, Peanuts, Waterboy, Spike, Foxtrot, Spit Shine FNGs: 1 Spit Shine COUNT: 14 WARMUP: various stretches THE THANG: 40:20 Tabata – 2 rounds Cindy halos Rope-less battle rope 135# deadlifts Crucifix lunges Merkin board Deck of death Kettlebell swings Dice of doom 80# sandbag toss Mace bell swings 14# big med ball twisting lunges 25# Wheels on the bus 20# lateral big med ball wall toss 60# sandbag pull through 20# little med ball Supermans Crucifix extended sit-ups Cindy…

Date: 2026-06-04 AO: The Bluff Q: Audit , PAX: Audit, Wheelie, Yaris, Peanuts, Wreck-it Ralph, Vizinni, Wax On, Dovetail FNGs: None COUNT: 8 In honor of an Oldie (Squash ) we relived a workout we did in the past (The Goodie) as we shaped our bodies to become Thor. Warmup: Grass grabbers / Abe Vigodas / SSH / Mt Climbers / Copperhead merkins The Thang: Becoming Thor Eight rounds of 8 reps per exercise starting from the ground and working our way up. 1: Mt Climbers 2:1 2: Cindy Merkins 3: Groiners 4: Ruh Rohs 5: Cindy Squats 6: CFGs…