F3 Tucson

Date: 2025-11-05 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell, Paddywhack FNGs: None COUNT: 2 WARMUP: Usual THE THANG: Paddywhack ran on the trail YHC field tested a running based station workout. More details to come. MARY: ANNOUNCEMENTS: Fundraiser this Saturday COT: Paddywhack work on learned helplessness that has been identified BeWell just a little bit more energy till the end of the week Tags: ao-run-club-the-trenches, BeWell, Paddywhack

Date: 2025-11-04 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell, Daffy duck FNGs: None COUNT: 2 WARMUP: THE THANG: Forgot to post this, we ran and had a good time! MARY: ANNOUNCEMENTS: Fundraiser COT: Daffy duck medical exam coming up, then on to the next steps. Tags: ao-run-club-the-trenches, BeWell, Daffy duck

Date: 2025-11-04 AO: ao-the-union Q: Wheelie , Krampus PAX: Wax On, Dovetail, Capsized, Spike FNGs: None COUNT: 6 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. · Held outdoors, rain or shine, heat or cold. · Led by men who participate in the workout in a rotating fashion. · Ends with a Circle of Trust. CareBear was in”Hot-lanta” so…

Date: 2025-11-03 AO: ao-the-furnace Q: hooligan PAX: Chicken scratch, hooligan, BeWell, Capsized, Paddywhack FNGs: None COUNT: 5 WARMUP: Willy mays, little baby arm circles, side straddle hops THE THANG: long run, 5/10/15 AMRAP, medium run MARY: ANNOUNCEMENTS: fundraiser this Saturday, $55 voluntary donation, special prize for the AO that does best, Movember this month for men’s health, feel free to donate to this amazing organization, first Friday lunch this Friday, check Slack for details. COT: prayers for Wrecking Ball who is on an epic voyage to Nepal, prayers for BeWell for a big week ahead with hopefully some rest at…

Date: 2025-11-01 AO: ao-the-furnace Q: Convoy PAX: Convoy, BeWell, Capsized, Paddywhack, Sockos, Newt, Woody, Chicken scratch, No Yak FNGs: None COUNT: 10 WARMUP: Good mornings, quad stretches, tie fighters THE THANG: Merkins 10 x2 , Sprints x2, Squats 15 x2, Lunges x2, Mountain climbers 20 x2, High Knees x2, Side Straddle hops 20 x2, Bear crawls x2 MARY: Big boy sit ups, planks ANNOUNCEMENTS: COT: Wrecking Ball Prayers for safe travel and family while traveling. Capsized Prayers for family understanding BeWell Prayers for safe travel and family Convoy Upcoming job interview Tags: ao-the-furnace, Convoy, BeWell, Capsized, Paddywhack, Sockos, Newt, Woody,…

Date: 2025-11-01 AO: ao-eagles-nest Q: Wax On PAX: tin man, Blender, Wreck-it Ralph, Little Red, SMALL FRY, Strat, Wheelie, Buckshot, Waterboy, Audit, Dovetail, Slice, Gizmo, Power Bait, Fix It Felix FNGs: None COUNT: 16 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…

Date: 2025-10-30 AO: ao-the-bluff Q: Squash PAX: Wax On, SMALL FRY, Dovetail, Bambi, Wheelie, Slag, Audit FNGs: None COUNT: 8 WARMUP: Arm circles, overhead claps, Abe Vigodas THE THANG: 1. Pushup variations: Approximately 10 each of irkins, merkins, derkins, carolina dry docks, burpees on the cindy. Rest, then repeat, for a total of about 100 pushup things. 2. Quads: Wall-sit: 20 seconds, rest a bit. 5x Copperhead squats, 10x Wall-sit: 20 seconds, rest a bit. 5x Jump squats 20x (I think) 3. Core: Raise torso and legs 20 seconds , rest a bit. 5x 45 degree single leg lifts (?x…

Date: 2025-10-29 AO: ao-nevermore Q: Wheelie PAX: Wax On, Audit, Budget, Bambi FNGs: None COUNT: 5 WARMUP: OYO. Most had already completed some EC. THE THANG: Mostly OYO. Wearing ruck pack: Every 10yds 2 irkins on Cindy for 100yds. 10 stepups on Cindy Return with Cindy to goal line. 10 stepups on Cindy Every 10yds 5 curls with Cindy for 100yds. 10 stepups on Cindy Return with Cindy Every 10yds 1 Carolina dry dock on Cindy for 100yds. 10 stepups on Cindy Return with Cindy soldier carry 10 stepups on Cindy Every 10yds 5 big boi sit-ups with Cindy for…

Date: 2025-10-28 AO: ao-the-union Q: CareBear PAX: Dovetail, Capsized, Blueline, Wheelie, Corn Stock (Garth), Slag FNGs: None COUNT: 7 Krampus Training Week 0! 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 by men who participate in the workout in a…

Date: 2025-10-27 AO: ao-the-furnace Q: BeWell PAX: Paddywhack, Mater, Sockos, Wrecking Ball, Capsized, BeWell, hooligan FNGs: None COUNT: 7 WARMUP: Good mornings 4-1 Motivators Seal and Overhead Clap Combo Sockos graced us with 10 burpees THE THANG: Fatigue training 10 Tricep dips 5 diamond merkins (Lateral Tricep Fatigue) 5 regular merkins (Long Head Bicep Fatigue) 5 wide merkins (Shoulder Fatigue) Murph with a twist (fold)! 5 leg lifts and pull up combo 10 Spider-Man Merkins 15 Squat and calf raises combo Short lap AMRAP ad infinitum MARY: The friends we made along the way ANNOUNCEMENTS: Fundraiser coming to a Furnace…

Date: 2025-10-25 AO: ao-the-furnace Q: BeWell PAX: BeWell, Paddywhack, Sockos, Capsized, Mater, Turtle, Mr. Schneebly, Convoy FNGs: None COUNT: 8 WARMUP: Good mornings IC Willie Mays Hays IC Motivators 4-1 Grass Grabbers IC THE THANG: PAX split into 2 teams (team movie and team book) and they were familiarized with available exercises: Mountain Climbers SSH Cindy Squats Shoulder Taps Cindy Curls Bent Over Rows Block Jump Overs PAX then lined up by the trees and started some exercises while YHC finished setting up the course. In relay form, one person from each team ran to the other side where there…

Date: 2025-10-25 AO: ao-eagles-nest Q: Dovetail PAX: Squash, Strat, CareBear, Audit, Wheelie, Waterboy, Buckshot, Ian Davis (Fix-It Felix) FNGs: 1 Ian Davis (Fix-It Felix) COUNT: 9 WARMUP: Good mornings, Copperhead squats, seal claps, thentold the Pax we were doing 14-to-1 Motivators. The shock was a great gift. Then said that we just have to get to 1s by the end of the workout, but wouldn’t be doing them all at once. Welcomed FNG Ian (with CareBear as Battle Buddy) and got started. THE THANG: This workout features some of YHC’s favorite things: guns, custom keyboards, and disc golf. AR-15s Start…

Date: 2025-10-23 AO: ao-the-bluff Q: Audit PAX: Dovetail, Wheelie, Squash, SMALL FRY FNGs: None COUNT: 5 Thanks for being out this morning men. I needed a good start to the day and you provided. WARMUP: Good mornings Seal claps Overhead claps Tie fighters Copperhead merkins THE THANG: Group of 3 exercises with decreasing reps (10 down to 1) with a short run between each set. Thruster with block all the way to the ground into an overhead press Weighted squat Cindy Merkins Next item Q had ready was ditched because SMALL FRY just kept talking about the hill so we…

Date: 2025-10-22 AO: ao-nevermore Q: Wheelie PAX: Wax On, Slag, SMALL FRY FNGs: None COUNT: 4 WARMUP: nope THE THANG: Recovery day! We’re all sore, so we’re working out the knots. Lap with ruck or 50lb sand bag Walk bleacher steps Lap at light jog Step ups on bleachers Lap with ruck or 50lb sand bag Lap at light jog ANNOUNCEMENTS: Sign up for Wax On’s special event COT: Prayer for tough situations and the men leading their families through them. Tags: ao-nevermore, Wax On, Slag, SMALL FRY

Date: 2025-10-22 AO: ao-run-club-the-trenches Q: Capsized PAX: Sockos, BeWell, Capsized, Woody FNGs: None COUNT: 4 Featuring a blurry Woody ANNOUNCEMENTS: Wax On’s fundraiser beatdown will actually hit ao-the-furnace on 11/8! Taco Bell 50k next year… BeWell COT: :white_check_mark: Tags: ao-run-club-the-trenches, Sockos, BeWell, Capsized, Woody

Date: 2025-10-21 AO: ao-the-union Q: Slag PAX: Corn Stock (Garth), Wax On, Wheelie, Capsized FNGs: None COUNT: 5 WARMUP: windmills , good mornings, a little jog THE THANG: Over head to between leg ball pass 30yards Plank ball pass in line side by side Squat walk with Cindy to chest Bear crawl Lunge walk Bunny hops Side lunge L Side Lunge R Reverse lunge walk Crawl bears Cindy over head lunge Dip stretch walk Repeat! COT: Prayers for Wax On’s son to understand that parents aren’t the enemy. We were all there at one time! Slag’s montra for the week…

Date: 2025-10-20 AO: ao-the-furnace Q: Capsized PAX: Paddywhack, BeWell, Capsized, Mater, hooligan FNGs: None COUNT: 5 WARMUP: Good Mornings Freedom Twists LBACs Willie Mayes Hayes 1 mile mosey THE THANG: Today was made to focus on strength and to be an example to all that Cindy CAN participate in the Monday Murph! AMRAP of the following… Cone 1 10 Cindy curls 5 Pull-ups Cone 2 10 walk over block merkins Cone 3 Cindy squats MOT between cones was a rifle carry MARY: nopes ANNOUNCEMENTS: Wax On to lead us in a fundraiser beatdown on Nov 1 at the Furnace! COT:…

Date: 2025-10-19 AO: ao-the-furnace Q: Capsized PAX: BeWell, Sockos, Paddywhack, Woody, Chicken scratch, Wrecking Ball, Capsized, Ghostbuster, Mater, Daffy duck, Newt, Tinkerbell (DR) FNGs: None COUNT: 12 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-the-furnace, BeWell, Sockos, Paddywhack, Woody, Chicken scratch, Wrecking Ball, Capsized, Ghostbuster, Mater, Daffy duck, Newt, Tinkerbell (DR)

Date: 2025-10-18 AO: ao-eagles-nest Q: Slice PAX: Blip, Buckshot, Dovetail, Little Red, Slice, Squash, Waterboy, Wax On, Wreck-it Ralph, SMALL FRY FNGs: None COUNT: 10 WARMUP: Arm Circles Good Mornings SSH THE THANG: 3 sets of 10 reps each Merkins Derkins Cindy Rows Cindy close grip row Cindy press Goblet Squat Thrusters Bicep curls Hammer Curls Overhead Tricep Extension Tricep Dips Additional equipment used: Sandbags 40#, 55#, 65#, 80# Sand Kettles 25#, 35# MARY: ANNOUNCEMENTS: EOD WOD 11/1, Tailgate at Vail Christian 10/19@1700 COT: Wrecking Ball – family & interview for position at work; spiritual revival in our nation Tags:…

Date: 2025-10-16 AO: ao-the-bluff Q: Audit PAX: Wax On, Wheelie, Squash, Slag FNGs: None COUNT: 5 Welcome to F3 and thank you for being out to start your morning with purpose, fitness, and fellowship! A strong foundation can carry us through the day and give us the ability to bring others onto our foundation and improve our world 1 person at a time. We prepped for race day this morning at the Bluffs. The recommended “shake out” was accomplished while still pushing as hard as each HIM wanted to on the workout itself. Enough sweat dripped on a cold morning…