F3 Tucson

Date: 2025-11-29 AO: ao-eagles-nest Q: Dovetail PAX: Squash, Strat, Blip, Audit, Waterboy, Wreck-it Ralph, SMALL FRY, Wheelie, Wax On, Spike, Fox Trot, Jane Way FNGs: None COUNT: 14 Today marks the first Q source workout, a 45 and 15 format built into the workout time so everybody got to stick around for the Q source part. Gave the welcome and the disclaimer and got into the warm-up, which although there was no wind, was still about the chilliest morning we’ve had so far. Warm-Up → Taking the DRP – Step squats – Arm circles forward/backward – 1 min – Side-straddle…

Date: 2025-11-27 AO: ao-the-bluff Q: Audit , Dovetail, CareBear PAX: Waterboy, Wreck-it Ralph, Spike, Budget, Sticks, Flounder, Blueline, Walt (Antonio), Little Red, SMALL FRY, Squash, Wax On, Wheelie, Kata (Jay), Fix it Felix, Tigger, Powerbait, Flash – Andrew, named after flash from Zootopia for how long and slowly he spoke about himself. FNGs: 2 Flash – Andrew, named after flash from Zootopia for how long and slowly he spoke about himself. COUNT: 22 WARMUP: Dovetail led warmups for us this morning. Overhead claps, squats, merkins, groiners, Good mornings, hillbillies, imperial walkers, punches X 2 THE THANG: Audit led the thang…

Date: 2025-11-26 AO: ao-run-club-the-trenches Q: Capsized PAX: BeWell, Capsized FNGs: None COUNT: 2 WARMUP: OYO THE THANG: To the bridge and back! MARY: na ANNOUNCEMENTS: Krampus date change to Jan! Gift for DCS kids due on Monday! COT: :white_check_mark: Tags: ao-run-club-the-trenches, BeWell, Capsized

Date: 2025-11-26 AO: ao-nevermore Q: Wheelie PAX: Audit, Wax On, SMALL FRY, Dovetail, Blip, Wreck-it Ralph FNGs: None COUNT: 7 WARMUP: Good mornings, arm circles, overhead claps, copperhead squats, side straddle hops. THE THANG: Ruck a lap, partner sandbag work on the bleachers, ruck the 1k loop with OYO exercises at the equipment stops. ANNOUNCEMENTS: ao-the-bluff beat down tomorrow will be at Cienega HS. Watch for more announcements. COT: Wax On Teens looking for jobs Tags: ao-nevermore, Audit, Wax On, SMALL FRY, Dovetail, Blip, Wreck-it Ralph

Date: 2025-11-24 AO: ao-the-furnace Q: hooligan PAX: Chicken scratch, hooligan, Capsized, Mater, Woody FNGs: None COUNT: 5 WARMUP: SSHs, Good Mornings, Michael Phelps THE THANG: in pairs/threes, build up to 100 pulls, 200 pushes, 300 squats 150/300/450 for the threes), 1 guy racks up the reps, 1 guy runs a small lap MARY: ANNOUNCEMENTS: Krampus will be 3rd week in Dec. DCS fundraiser ends next week, details in previous posts. COT: prayers for Chicken scratch as he comes out of his funk, also for Lindsay ( Mater) as she goes through her pregnancy. Tags: ao-the-furnace, Chicken scratch, hooligan, Capsized, Mater,…

Date: 2025-11-22 AO: ao-the-furnace Q: Woody PAX: Woody, Paddywhack, BeWell, Capsized, Mater, Convoy, Gogurt, Mr. Schneebly, Ghostbuster FNGs: None COUNT: 9 WARMUP: Grass grabbers Toy soldiers Michael Phelps Tricep Stretch THE THANG: Warmup run 4 corners: 40 seconds at each station 40 seconds all together in the center Move to next station Completed 6 circuits around all 4 stations Station 1: Burpees (Rounds 1-3), Plank (Rounds 4-6) Station 2: Squats (Rounds 1-3), Lunges (Rounds 4-6) Station 3: Overhead cindy press (Rounds 1-3), Cindy Curl (Rounds 4-6) Station 4: BBSU (Rounds 1-3), Merkins (Rounds 4-6) Center Station rotated each round between…

Date: 2025-11-22 AO: ao-eagles-nest Q: Little Red PAX: CareBear, Wax On, Audit, SMALL FRY, Wheelie, Dovetail, Strat, Supernova, Blip, Blueline, Wreck-it Ralph, Buckshot, Waterboy, Big Bad, Janeway, Jacob Holewinski (Lemon), Carson Wilson (Ms Demeanor), Jacob Booth (Player 2), Jacob Holewinski (Lemon), Carson Wilson (Ms Demeanor), Jacob Booth (Player 2) FNGs: 3 Jacob Holewinski (Lemon), Carson Wilson (Ms Demeanor), Jacob Booth (Player 2) COUNT: 19 Sometimes life is like going in a circle so that’s exactly what we did! WARMUP: Good Mornings Willie Mays Hays Calf raises Arm circles Flapjacks SSH’s Copperhead Squats OYO delt and HS stretching THE THANG: Six…

Date: 2025-11-20 AO: ao-the-bluff Q: Wheelie , SMALL FRY PAX: Wax On, Audit, Squash FNGs: None COUNT: 5 WARMUP: Good mornings, arm circles, side straddle hops THE THANG: All performed with ruck/weighted vest Pax 1 is timer: Shuffle the court, 5 squats and return. Shuffle again 4 squats and return. Shuffle again 3… down to 1. Pax 2 AMRAP squats. Trade. Do it again: Pax1 lunge, pax 2 overhead press Trade 1 SSH, 2 bent over rows Trade 1 Apollo ono, 2 vertical row Trade 1 calf raises, 2 merkins Trade Mosey to stop sign Return and repeat but swap…

Date: 2025-11-19 AO: ao-nevermore Q: Wheelie PAX: Wax On, SMALL FRY FNGs: None COUNT: 3 WARMUP: Good mornings, Copperhead squats THE THANG: Ruck the 1k loop Use every exercise/stretch station along the way (with ruck) ANNOUNCEMENTS: Visit CareBear’s poll for Krampus dates that work for you COT: SMALL FRY : New job Wax On : Asher’s test today Wheelie : Thankful for work issue that is self resolving. Tags: ao-nevermore, Wax On, SMALL FRY

Date: 2025-11-19 AO: ao-run-club-the-trenches Q: Paddywhack PAX: Paddywhack FNGs: None COUNT: 1 WARMUP: stretch oyo THE THANG: run MARY: um ANNOUNCEMENTS: Krampus COT: praying a refuah sheleimah (quick and complete healing) for BeWell and for Paddywhack’s friend Gretchen after her stroke Tags: ao-run-club-the-trenches, Paddywhack

Date: 2025-11-18 AO: ao-the-union Q: CareBear , Wax On PAX: CareBear, Wax On, Blueline, Sticks, SMALL FRY, Dovetail, Wheelie, Paddywhack, Capsized, Corn Stock (Garth) FNGs: None COUNT: 10 Krampus Training Week 3! We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. “Leave no man behind, but leave no man where you find him.” F3 is… · Free of charge. · Open to all men. (and their Children every once and a while.) · Held outdoors, rain or shine, heat or cold. · Led…

Date: 2025-11-15 AO: ao-eagles-nest Q: Audit PAX: Wheelie, CareBear, Dovetail, Little Red, SMALL FRY, Squash, Wreck-it Ralph, Blueline, Slice, Sticks, Strat, Waterboy, Fix-It-Felix FNGs: None COUNT: 14 A morning tribute to Costco. I am no professional, please push but do not hurt yourselves as I am no professional. WARMUP: SSH Abe Vigodas Ties Fighters Duck walk squat Copperhead merkins Apollo Ohno Burpees THE THANG: What happens when you go to Costco?? You buy things you don’t need! To honor that today we all carried our coupons everywhere we went as the extra baggage that we did not need. Snake walk.…

Date: 2025-11-15 AO: ao-the-furnace Q: Capsized PAX: BeWell, Paddywhack, Capsized, Chicken scratch, Convoy, Turtle FNGs: None COUNT: 6 I am NOT a professional. F3 is a network of small mens workout groups for the invigoration of male community leadership that are ALWAYS, Free, Outdoors, Open to All men, peer led and end in a circle of trust. WARMUP: Good Mornings Party Saguaros LBACs Hillbilly Squats the YHC couldn’t count Willie Mayes Hayes THE THANG: DORA (To Honor the ARMed Servicemen and women for Veterans Day) :notes: to the KPOP Demon Hunters Soundtrack because YHC just watched it and was feelin…

Date: 2025-11-15 AO: ao-nevermore Q: Wheelie PAX: Blip, Wax On, SMALL FRY FNGs: None COUNT: 4 WARMUP: Good mornings, arm circles, side straddle hops, copperhead squats THE THANG: Ruck. Every lap gets a trip up the bleacher steps. ANNOUNCEMENTS: I forget because this is posted 3 days late. COT: Done. Jobs and teens. Tags: ao-nevermore, Blip, Wax On, SMALL FRY

Date: 2025-11-13 AO: ao-the-bluff Q: Wax On PAX: SMALL FRY, Wheelie, Squash FNGs: None COUNT: 4 WARMUP: various oyo stretchy things THE THANG: Pull a card from the body weight work out deck. Do what it says. If you pull a card that is beyond your capabilities, grab a sandbag and lunge walk down the court and back as an alternate exercise. Repeat until the clock runs out. MARY: included throughout ANNOUNCEMENTS: krampus is coming. Soon. COT: happened Tags: ao-the-bluff, SMALL FRY, Wheelie, Squash

Date: 2025-11-12 AO: ao-run-club-the-trenches Q: Capsized PAX: Sockos, BeWell, Capsized, Alan L FNGs: None COUNT: 4 WARMUP: OYO THE THANG: There and back again. MARY: sodium ANNOUNCEMENTS: Krampus 12/19?? COT: Alan L (Swinger) DR from Houston! Prayer for time here and travel back BeWell job market favorability Sockos Sheriff testing on Saturday! Go get it dude! Tags: ao-run-club-the-trenches, Sockos, BeWell, Capsized, Alan L

Date: 2025-11-11 AO: ao-the-union Q: CareBear PAX: Dovetail, Wheelie, Wax On, Audit, Corn Stock (Garth), Little Red, SMALL FRY, Sticks, Blueline, Capsized, Slider FNGs: None COUNT: 12 – Nice count for the Union! Krampus Training Week 2! Welcome @Slider from Sugarland Texas! We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. “Leave no man behind, but leave no man where you find him.” F3 is… · Free of charge. · Open to all men. (and their Children every once and a while.) ·…

Date: 2025-11-10 AO: ao-the-furnace Q: Capsized PAX: Paddywhack, Capsized, Woody FNGs: None COUNT: 3 WARMUP: Good mornings LBACs low Slow Sumos Big Boy Lap THE THANG: P1 – 10 Pull-ups or other mod P2 – Merkins AMRAP P3 – Squats AMRAP Round and round we went! Finished with a Mid lap MARY: oops ANNOUNCEMENTS: Krampus when is the finalized date? COT: Woody big meeting coming up! Ziploc prayers for baby! Paddywhack for focus organizing and for Mikaela’s recovery Tags: ao-the-furnace, Paddywhack, Capsized, Woody

Date: 2025-11-08 AO: ao-the-furnace Q: Wax On PAX: Woody, Ghostbuster, Mr. Schneebly, Newt, Convoy, Capsized, Paddywhack, Sockos, Spike FNGs: None COUNT: 10 WARMUP: Good mornings, seal claps, oh claps, copperhead squats, and 30 seconds of oyo stretches for whatever felt tight. THE THANG: Brief intro to the Salute In Motion workout designed to honor fallen EOD Warriors. The workout was modified to use F3 moves since we don’t have CrossFit equipment. Everybody grabbed a partner and we got after it. The workout moves were shared between partners in a you-then-me-then-you-then-me pattern. Round 1 66 Cindy Squats 66 Kettlebell Swings 16…

Date: 2025-11-06 AO: ao-the-bluff Q: Audit PAX: Wax On, Squash, Wheelie, Dovetail, Waterboy, Bambi, SMALL FRY FNGs: None COUNT: 8 F3 Core Principles shared and a reminder that the Q is not a fitness professional and thus everything should be a suggestion. Push but please do not hurt. WARMUP: Good mornings Abe Vigodas Tie Fighters Bolt 45s Copperhead Merkins 6-1 Motivators THE THANG: Feeding off of our BD from last week we continued the push to persevere. Thang 1: Pax takes their coupons and spreads out around the bball court. Defensive slide squats w/ cindy on your back (since you…