F3 Tucson

Date: 2026-08-26 AO: Nevermore Q: Audit , PAX: Audit, Foxtrot FNGs: None COUNT: 2 WARMUP: Warmup? We don’t need no stinking warmup! THE THANG: Foxtrot rucked and Audit ran until 6 when we walked the final laps together. MARY: Surprisingly Mary was no where to be seen….. ANNOUNCEMENTS: Nope COT: Foxtrot offered great wisdom with COT and epitomizes one reason why F3 is so good for us. Said he purposefully plans physical chores for Wednesdays because he is already up and moving for F3. We get up early, move and work with other men, gets our bodies ready for the…

Date: 2026-08-26 AO: The Trenches Q: Guano , PAX: Guano FNGs: COUNT: 1 WARMUP: 18-minute ruck THE THANG: 18-minute run MARY: Stretch after ANNOUNCEMENTS: It’s a beautiful day! COT: Prayerful for this moment under a rising sun for a new day. Until we meet again, brothers. 😌🙏 Tags: The Trenches, Guano

Date: 2026-08-25 AO: The Union Q: Wax On , PAX: Audit, Wax On, Peanuts, Squash, Dovetail FNGs: None COUNT: 5 WARMUP: hip openers, tin soldiers, copperhead squats, Willie Maize-Hayes, shoulder circles, Michael Phelps, Okinawa drums. THE THANG: Mosey to the bleachers. Max effort – spike your heart rate 8 box jumps or step ups 12 Cindy high pulls Full sprint down the soccer pitch and back Recover for 7 minutes Three rounds. MARY: Freedom run sit up med ball pass down the basketball court Freedom run plank med ball pass down the basketball court ANNOUNCEMENTS: IPC is right around the…

Date: 2026-08-24 AO: The Furnace Q: Capsized , PAX: hooligan, Capsized FNGs: None COUNT: 2 WARMUP: Good Mornings LBACs Willie Mayes Hayes THE THANG: 3 Criteria” Triple-Check (10 Minutes) In 2006, the IAU gave three rules to be a planet. Pluto failed the third. – Station 1: Orbit the Sun (The Timer): One PAX sprints 50 yards out, circles a cone (the Sun), and sprints back. – Station 2: Round Mass (The Squat): Continuous Air Squats. You must hit parallel to prove you have a round shape. – Station 3: Clear the Neighborhood (The Pull-up): Max Pull-ups to clear your…

Date: 2026-08-22 AO: The Furnace Q: Briefs , PAX: Chowdah, Briefs, Leftovers, Sparty, Newt FNGs: None COUNT: 5 WARMUP: Side-straddle hops, Goodmornings, and Willie Mays Hayes THE THANG: 3 Rounds, 80x reps total of two exercises alternating every 10x reps E5MOM timer, you take a little stroll with your mode of transportation ~30 yds and back (could have been more, I didn’t measure) Round 1 Exercises: Flying Squirrels / WW3 Sit‐ups MOT during this round: Coupon Lunge Walk Round 2 Exercises: Block‐Over Burpees / No-Cheat Merkins MOT during this round: Murder Bunny Round 3 Exercises: Thrusters / American Hammers MOT…

Date: 2026-08-22 AO: Eagle’s Nest Q: Wax On , PAX: Wheelie, Audit, Wreck-it Ralph, Slice, Wax On, Vizinni, Splitshot, LIL RED, Peanuts, Squash, SMALL FRY, Buckshot, Yaris, Strat FNGs: None COUNT: 14 WARMUP: Imperial walkers, arm circles, okinawan drums, and hip sevens. THE THANG: One move is the timer, everybody does their station workout until timer returns to his spot, then we rotate. Stations: Abyss Merkins (or Juggernauts, thanks Spike) 40# Sandbag over the shoulder toss 20# Med ball pass to partner 35#kb swings 35# dumbell snatch Agility toss (partner calls color mid air. Miss the catch, do air squats)…

Date: 2026-08-19 AO: Nevermore Q: Wheelie , PAX: Wheelie, Audit, Blip, Foxtrot FNGs: None COUNT: 4 WARMUP: rucking THE THANG: rucking. Keep count of laps with burpees count = lap count MARY: nope ANNOUNCEMENTS: nope COT:did it Tags: Nevermore, Wheelie, Audit, Blip, Foxtrot

Date: 2026-08-20 AO: The Bluff Q: LIL RED , PAX: Vizinni, Wax On, Wagon Wheel, LIL RED, Peanuts FNGs: None COUNT: 5 WARMUP: :white_check_mark: THE THANG: Captain America’s Bag BD AMRAP 5min – 15x Chest Press – 10x Cindy hold twist (simulate hook punch) THE BATTLE FOR NEW YORK! 10-2 format (except Thor section) Famously Iron Man tells Captain America to call it to which he addresses Hawkeye first, “Get on the roof and call out all patterns of the aliens”. Gotta jump to get the high ground – Squat jumps – Jumping lunges B “Stark set a perimeter! Anything…

Date: 2026-08-19 AO: The Trenches Q: Guano , PAX: Guano FNGs: COUNT: 1 WARMUP: Standups THE THANG: Run as far as you can and as fast as you can. MARY: Core stretches, body stretches. ANNOUNCEMENTS: Wooo! COT: Prayer for healing between people, thanks for healed people supporting each other. Tags: The Trenches, Guano

Date: 2026-08-17 AO: The Furnace Q: Capsized , PAX: Guano, Capsized, Paddywhack FNGs: None COUNT: 3 WARMUP: Good mornings LBACs Grass grabbers THE THANG: We Pax started at the grinder with 4 rounds of pull tabata (20 sec work / 10 sec rest) then moseyed along the big lap route. Next stop was 4 rounds of Merlin tabata. Then 4 rounds of Squat tabata. This took us to the back pull-up bars for another 4 rounds of pull/dip tabata. Mosey to the hill for 4 rounds of Merlin tabata And finally finished with 4 rounds of squat tabata at the…

Date: 2026-08-18 AO: The Union Q: Wheelie , PAX: Audit, Vizinni, Wheelie, Squash, Splitshot, Dovetail, Peanuts FNGs: None COUNT: 7 WARMUP: Good mornings, SSH, Daisy pickers, slow copperhead merkins THE THANG: oof. It was rough. OYO as follows, and the only background music was the harmonies of our clicking in our shoulders and knees. 2 Thrusters 2 Curls Run to the other side of the basketball court 2 merkins 2 big boi. Run back 4+4 run out 4+4 run back 6, 6 run out 6, 6 run back And so on MARY: ANNOUNCEMENTS: Nobody threw up Audit’s quick accounting math…

Date: 2026-08-15 AO: Eagle’s Nest Q: Audit , PAX: Audit, Blip, Waterboy, Wheelie, Squash, Huffy, Buckshot, Splitshot, Strat, Dovetail, Moab, Foxtrot, Hindenburg FNGs: None COUNT: 13 Celebration of 2 great American items. Football and IPC! WARMUP: 4 penalty burpees / Grass grabbers / Abe Vigodas / SSH / Squnges / Merkin to side plank / Up Downs courtesy of the Chicago Bears THE THANG: Thang 1: Break it Down Deconstructed Burpee Squats / Merkin / Groiner / Jump Squat Start with 1 each then run approx 20 yards. Add 1 rep each time until we finish at 5. Thang 2:…

Date: 2026-08-15 AO: The Furnace Q: Capsized , PAX: Chicken scratch, Guano, Mr. Schneebly, Sparty, Briefs, Capsized, Sockos, Richard Tice – Leftovers (aka Lefty) FNGs: None COUNT: 8 WARMUP: Good mornings LBACs Willie Mayes Hayes THE THANG: Chris Kyle WOD – Format – 40-minute AMRAP – Total repetition count workout – Burpees do not count towards your repetition count – Equipment – Standard coupon – 5-minute EMOM timer – Measure 25 yards – The Thang – Start both the 40-minute timer and the 5-minute EMOM timer at the same time – Complete the following exercises as prescribed – 40 Kettlebell…

Date: 2026-08-12 AO: The Trenches Q: Guano , PAX: Guano, Paddywhack FNGs: COUNT: 1 WARMUP: 🙏 THE THANG: 🙏 MARY: 🙏 ANNOUNCEMENTS: 🙏 COT: 🙏 I am sorry, I was unable to make it to this event as Q. Paddywhack thank-you for keeping me accountable. Tags: The Trenches, Guano, Paddywhack

Date: 2026-08-13 AO: The Bluff Q: Squash , PAX: Squash, Audit, Wax On, Dovetail, Waterboy, Peanuts, Wheelie FNGs: None COUNT: 7 WARMUP: Yes THE THANG: Workout for Donn and Wendy’s 44th 44 steps rifle carry 44 curls for the girls 44 Highstep/OHP 44 seconds on, 30 seconds rest: 4 consecutive sets each of: Wall sits Hollow body hold Bear crawl hold Horse stance 44 Knerkins MARY: No COT: Peanuts’ mom for her medical needs and his brother as he tends to her; For us to be the Godly men/husbands we should be in our marriages Tags: The Bluff, Squash, Audit,…

Date: 2026-08-12 AO: Nevermore Q: Wheelie , PAX: Audit, Blip, Wheelie, Foxtrot FNGs: None COUNT: 4 WARMUP: Nope THE THANG: Yep MARY: Nope ANNOUNCEMENTS: Nope COT:Yep Tags: Nevermore, Audit, Blip, Wheelie, Foxtrot

Date: 2026-08-11 AO: The Union Q: Squash , PAX: Wagon Wheel, Dovetail, Squash, Wax On, LIL RED, Peanuts, Wheelie, Wreck-it Ralph FNGs: None COUNT: 8 WARMUP: Good mornings, Abe Vigodas, Hilbillys, kidney slaps, copperhead merkins THE THANG: In honor of Dovetail and M’s 19th anniversary 19’s: 2 ↔ 17, 3 ↔ 16, 4 ↔ 15, etc. 19 yard field. One exercise at one end, a second exercise at the other. Mosey/run from one end to the other. Reps increase at one end, decrease at the other, always adding up to 19 Phase 1: 2,3,4,5: Merkins ↔ Squats 17,16,15,14 Phase 2:…

Date: 2026-08-10 AO: The Furnace Q: hooligan , PAX: Wrecking Ball, hooligan, Capsized FNGs: None COUNT: 3 WARMUP: side straddle hops, windmills, Willie mays hays THE THANG: 5x10x15 amrap on a 5 minute timer with olive grove runs in between MARY: ANNOUNCEMENTS: breakfast this Saturday August 15, 7:30pm at Bisbee Breakfast Broadway/Country Club. COT: prayers for Elijah, Cooper, Paisley, and Elia as they go off to college and for Cassidy that she has a full recovery soon. Wisdom from F3 that no man is left behind but also that no man is left where they are – wherever we are…

Date: 2026-08-08 AO: The Furnace Q: LIL RED , PAX: Ghostbuster, Newt, Briefs, LIL RED, Guano, Capsized, Big Bad, Ray-Raven FNGs: None COUNT: 8 WARMUP: :white_check_mark: THE THANG: BRING OUT YOUR DEAD! (4 stations, as many time around as possible, gallop to get to the next station) – 10x Cinder shoulder transitions – 10x Thrusters – 10x Slow Curls 4 the Girls – 10x Front Raises The Black Knight Fight scene! Lost of both arms and legs! 10x SA row or merkin (in cadence) 10x SL lunges (in cadence) A WITCH! If she weighs the same as a duck, she’s…

Date: 2026-08-08 AO: Eagle’s Nest Q: Squash , Dovetail PAX: Wagon Wheel, Buckshot, Strat, SMALL FRY, Dovetail, Squash, Audit, Tagalong, Blip, Wax On, Wheelie, Waterboy, Foxtrot, Layup FNGs: None COUNT: 14 WARMUP: We warmed up THE THANG: Theme: “40”, in honor of Kristofor Hines, Squash’s son and Dovetail’s brother who would have turned 40 on August 5th. Also in honor of loved ones lost to any of the PAX. 1. Partner: Blockee/Hollow body hold. Partner 1 does 10 blockees while partner 2 does hollow body hold. then switch. We ended up with 20 blockees per partner for a total of…