F3 Tucson

Date: 2026-09-15 AO: The Union Q: Audit , PAX: Squash, SMALL FRY, Dovetail, Vizinni, Wheelie, Peanuts, Audit, Wax On FNGs: None COUNT: 8 WARMUP: Kneeling hip flexor stretch / copperhead merkins / tie fighters / SSH / 6 burpees for the 6 (SMALL FRY) / lap around court THE THANG: Thang 1: 2 minutes of work (30 sec at a time over 4 exercises) with 30 sec rest after for four rounds. Round 1: Pulse squat / Carolina dry docks / side squat / tempo merkins Round 2: R leg split squat / merkins / L leg split squat /…

Date: 2026-09-14 AO: The Furnace Q: Capsized , PAX: hooligan, Paddywhack, Sockos, Capsized FNGs: None COUNT: 4 WARMUP: Good Mornings LBACs low Slow Sumos Thor Landings THE THANG: Murph Ladder Cone 1 (as Sockos kindly pointed out): 5 Pull Cone 2: 10 Merkins Cone 3: 15 Squats Runs in between! MARY: 20 Mountain Climbers IC hooligan reminded us that it’s proper to use manners when asking the ants to move from our mountain climbing post… they respectfully declined our request ANNOUNCEMENTS: Down syndrome Walk on 10/24 with Olive Garden Prison F3 Interest being gathered. Comment on the post from Glory…

Date: 2026-09-09 AO: The Trenches Q: Guano , PAX: Guano FNGs: COUNT: 1 WARMUP: Breathing THE THANG: Being calm MARY: None ANNOUNCEMENTS: It is good to just breathe. 😌 COT: 🙏 Appreciating His peace and stillness. Tags: The Trenches, Guano

Date: 2026-09-12 AO: Eagle’s Nest Q: Wheelie , PAX: Splitshot, Strat, Wheelie, Pip, F3 Nation, Peanuts, Vizinni, Wagon Wheel, Buckshot, Wreck-it Ralph, Slice, Squash, Huffy, SMALL FRY FNGs: None COUNT: 14 WARMUP: Q couldn’t get an unaided word out, but with help from Wreck-it Ralph, here are the exercise names Good mornings Arm circles/flapjack Copperhead squats Copperhead merkins THE THANG: IPC Week 1 400m run 10 thrusters 10 Bonnie Blairs (2 is 1) 10 jungle boy squats 10 Bonnie Blairs (2 is 1) 10 thrusters That’s 1. Do it again and again for 45min. Partial completion counts, but not for…

Date: 2026-09-12 AO: The Furnace Q: Capsized , PAX: Briefs, Olive Garden, Paddywhack, Mr. Schneebly, Chowdah, Capsized FNGs: None COUNT: 6 WARMUP: Good Mornings LBACs Willie Mayes Hayes Thor Landings THE THANG: – Start the timer (45 min AMRAP) – Run 400 meters – After 400 meters, complete – 10 Thrusters – 10 Bonnie Blairs (right leg-left leg = 1 rep) – 10 Jungle Boy Squats – 10 Bonnie Blairs (right leg-left leg = 1 rep) – 10 Thrusters – Continue the pattern until time is called MARY: SLOWSEY ANNOUNCEMENTS: Down Syndrome Walk with Olive Garden on Oct 24. Sign…

Date: 2026-09-10 AO: The Bluff Q: Wagon Wheel , PAX: Wagon Wheel, Vizinni, Wax On, Wheelie, Squash, SMALL FRY, Audit FNGs: None COUNT: 7 WARMUP: Abe Vigodas (12) Copperhead squats (12) Okinawan drums (12) Mountain climbers 4 is 1 (12) Jumping jacks 4 is 1 (12) THE THANG: FUNCTIONAL MOVEMENT Today’s goal was slow, perfect form on everything—reset muscle mechanics and train their memory. Today was all about intentionally moving your body exactly how you want it to. POWER 1: 15x RDLs from top, neutral core, engaged glutes. Cindy row at the bottom AGILITY 1: Step ups for 2 minutes…

Date: 2026-09-09 AO: Nevermore Q: Wheelie , PAX: Wheelie, Audit, Foxtrot FNGs: None COUNT: 3 Sorry, no boy band! WARMUP: Nope THE THANG: walkin’ w/ weights MARY: nope ANNOUNCEMENTS: nope COT:done Tags: Nevermore, Wheelie, Audit, Foxtrot

Date: 2026-09-08 AO: The Union Q: Wheelie , PAX: Wagon Wheel, Peanuts, Do-Si-Do, Vizinni, Wax On, Wheelie, Dovetail, Squash, Pip FNGs: None COUNT: 9 WARMUP: Good mornings Abe Bogotas Arm circles/flapjack (in squat hold) Tibetan drums OYO Copperhead squat IC Merkins IC Jog around all courts, cut back through for 6. THE THANG: Curls 4 girls IC OH press IC Curls into OH press IC Dead lift into OH press IC Copperhead Single arm row IC Jog around all courts, cut back through for 6. Copperhead Skull crushers on 6 OH pull OH pull into BBS OH pull into BBS…

Date: 2026-09-07 AO: The Furnace Q: hooligan , PAX: Capsized, Paddywhack, hooligan, Mater FNGs: None COUNT: 4 WARMUP: ssh, Willie mays, michael Phelps. THE THANG: medium length runs interspersed w 3 min sets of 5x10x15 reps MARY: ANNOUNCEMENTS: Walk in support of Down Syndrome awareness October 24, more details from Olive Garden. COT: Capsized getting over illness, the same with Cassidy. hooligan approaching Jewish holidays, an intense season. Mater return to full-time work, hopes for his family’s easy adjustment. Ghostbuster for his new baby. Tags: The Furnace, Capsized, Paddywhack, hooligan, Mater

Date: 2026-09-05 AO: Eagle’s Nest Q: Dovetail , PAX: Wheelie, Audit, Strat, Waterboy, Peanuts, Wagon Wheel, Squash, Splitshot, Slice, Wreck-it Ralph, Vizinni, Wax On, Dovetail FNGs: COUNT: 13 WARMUP: Thanks to Audit for getting us started as YHC forgot the timer and had to run home for it. Good mornings, grass grabbers, squnges, goofballs, and 2 slopees for Q being late. THE THANG: More brutal than it looked on paper. Format 4 rounds for time 5 Manmakers 11 WWIII situps 26 squat press 31 Lunges (Right leg-left leg = 1 rep) 141-yard run Stop timer after the completion of the…

Date: 2026-09-05 AO: The Furnace Q: Briefs , Paddywhack PAX: Sparty, Briefs, Paddywhack FNGs: None COUNT: 3 WARMUP: Willy Mayes Hays, Arm circles, and GM’s THE THANG: 4 ROUNDS x5 “Man-makers”; allegations continue over official name, buts it’s a Cindy-burpee x11 WW3 sit-ups x26 Thrusters (which were combined is what made the dinosaurs go extinct :t-rex:) x31 hard-count lunges x1 141 yard sprint DJ Keller served in the US Army for 4 years. 5/11/26 was Keller’s official End of Watch, he was 31 when he passed. 141 was his call-sign with the Greenwood PD. MARY: I could never ANNOUNCEMENTS: Iron…

Date: 2026-09-02 AO: Nevermore Q: Wheelie , PAX: Wheelie, Audit, Foxtrot FNGs: None COUNT: 3 WARMUP: What’s this? THE THANG: Left foot. Right foot. Repeat. MARY: nah. ANNOUNCEMENTS: COT:done Tags: Nevermore, Wheelie, Audit, Foxtrot

Date: 2026-09-03 AO: The Bluff Q: Audit , PAX: Vizinni, Squash, Wheelie, Wax On, Audit, Peanuts, Wreck-it Ralph, Dovetail FNGs: None COUNT: 8 A Replay (mostly) of the very first BD for F3 Tucson. WARMUP: Imperial Walkers / hillbillies / goofballs / copperhead squats / copper head merkins / bid dogs THE THANG: Mary has to leave early so she went first!! American hammers / X-men crunches / leg lifts / JLos Animal crossing: Using bball court a MOT of the animal variety there and back with 5 merkins done at each end. Bear crawls / frog jumps / crab…

Date: 2026-09-01 AO: The Union Q: Wheelie , PAX: Wheelie, Audit, Squash, Peanuts, Wreck-it Ralph, Wax On, Splitshot FNGs: None COUNT: 7 WARMUP: Good mornings Arm circles/flap jack Overhead claps Tibetan drum SSH THE THANG: Full court press Burpee, run to 1st free throw: curl, bring Cindy to 1/2 court 1/2 court: overhead press, leave Cindy there, run to 2nd free throw: merkin, run to Full court: burpee, run to 2nd free throw: merkin, run to 1/2 court: overhead press, bring Cindy to 1st free throw 1st free throw: curl. Leave Cindy, run to Baseline: burpee Repeat. MARY: BBS LBC…

Date: 2026-08-31 AO: The Furnace Q: Capsized , PAX: Paddywhack, Capsized FNGs: None COUNT: 2 WARMUP: deep contemplation of risking it all in the lightning THE THANG: coffee instead MARY: ANNOUNCEMENTS: COT: hooligan made the responsible call as the Q to, in his words, “for once, make a sensible decision”, to call off the BD as we watch lightning crack all around us in the gloom. Paddywhack stumbled across a fact in his audio book on the way to coffee that said you have a 1 in 10,000 chance of being struck by lightning in your life. It was unclear…

Date: 2026-08-29 AO: The Furnace Q: Newt , PAX: Newt, Olive Garden, Capsized, Chicken scratch, Paddywhack FNGs: None COUNT: 5 WARMUP: Good Mornings LBAC BBAC CH Squats 8:1 Motivators THE THANG: Potential Ethnic Slur Run – each Pax led an exercise (chosen from F3 cards) after everyone cycled through the column (4x total) 11’s at The Hill – Burpees at the bottom, Big Boys at the top; bear crawl up, run down Moseyed back to flag ANNOUNCEMENTS: Iron Pax starts next week; great time to pick up the Q since it’s prepackaged for you! COT: Successful appendectomy for Olive Garden’s…

Date: 2026-08-29 AO: Eagle’s Nest Q: Wreck-it Ralph , Vizinni PAX: Audit, Peanuts, Waterboy, Wreck-it Ralph, Slice, Vizinni, Strat, LIL RED, Dovetail FNGs: COUNT: 9 WARMUP: Good mornings Albatross wings Abe vagotas THE THANG: Donut: Murder bunnies Sneaky Mercans Cocaine bear Brick layers Lung walk (coupon above head) Brick layers opposite direction Block over burpees Coffee: 10 Curls for the girls Go around the baseball diamond doing one donut activity. Need a coffee break? No problem! That’s why we have curls for the girls! There are mandatory coffee breaks after each donut. MARY: n/a ANNOUNCEMENTS: coffeeteria and Ralph’s place served…

Date: 2026-08-27 AO: The Bluff Q: Squash , PAX: Audit, Squash, Waterboy, Peanuts, Wreck-it Ralph, Wax On, Dovetail FNGs: None COUNT: 7 WARMUP: Arm circles, Abe Vigodas, kidney slaps, Hillbillies THE THANG: The Thang Workout for Wendy’s Birthday – 27s on the 27th Three 27 ft. traversals with 9 reps every 27 ft.: MOT Exercise 1. Squat walks merkins 2. Crab walks box cutters 3. Bear crawl/cindy drag thrusters 4. Murder Bunnies irkins 5. Broad jump (lunge) CDD So at the end of this segment we had 27 each of merkins, box cutters, thrusters, irkins, and CDDs 27 Yards –…

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