F3 Tucson

Date: 2025-07-23 AO: ao-nevermore Q: Blip PAX: Wax On, Wheelie, Steve Vance (Slag) FNGs: 1 Steve Vance (Slag) COUNT: 4 WARMUP: OYO stretches THE THANG: Wheelie and Blip rucked on the track Wax On and FNG Slag did the walk/run hybrid ANNOUNCEMENTS: Welcomed FNG Steve Vance (Slag) COT: Prayed for school kids especially high schoolers […]

Date: 2025-07-22 AO: ao-the-union Q: Audit PAX: Wax On, Dovetail, Capsized, Wheelie, Corn Stock (Garth) FNGs: None COUNT: 6 I am no professional so please modify as necessary. F3 builds leaders so thank you for being out this morning and helping me become a better leader! Today was a day of SSH (jumping jacks for […]

Date: 2025-07-21 AO: ao-the-furnace Q: Wrecking Ball PAX: Paddywhack FNGs: None COUNT: 2 WARMUP: In cadence X10: Good mornings Seal claps Overhead claps OYO as needed THE THANG: run .8 miles together OYO AMRAP 5 pull-ups 10 merkins 15 squats (a friendly guy showed us how to do them from our heels to avoid knee […]

Date: 2025-07-19 AO: ao-eagles-nest Q: Little Red PAX: Slice, Waterboy, Dovetail, Strat, Kale, Squash (Donn Hines), Blip, Buckshot, Wreck-it Ralph, Copper Top, Foxtrot, Big Bad FNGs: None COUNT: 13 WARMUP: Arm circles Flapjacks Good mornings Windmills GAM stretch Copperhead squats Butt kickers THE THANG: 3 Missions: 4 stations. PAX had to go through all the […]

Date: 2025-07-17 AO: ao-the-bluff Q: Squash (Donn Hines) PAX: Wax On, Audit, Little Red, Blip, Wheelie, Dovetail FNGs: None COUNT: 7 WARMUP: 5-1 Motivators Abe Vigodas Short mosey about halfway to stop sign and back THE THANG: Part 2 of “July Challenge on Steroids” – this time “kinder and gentler”. A modified version of our […]

Date: 2025-07-15 AO: ao-the-union Q: Dovetail PAX: CareBear, Wheelie, Corn Stock (Garth), HighDeductible FNGs: None COUNT: 5 Sorry for the late backblast. Completely forgot I hadn’t posted it! HighDeductible from Omaha was in attendance for the beatdown. WARMUP: Began the day with some arm circles, Michael Phelps, Abe Vagodas, and Copperhead squats. Next level of […]

Date: 2025-07-16 AO: ao-run-club-otb Q: Blip PAX: Wax On, Wheelie FNGs: None COUNT: 3 It was a track day. Wax On and Blip walked and Wheelie rucked in lanes 6, 7, and 8. No crazy lane changers encountered Audit! Tags: ao-run-club-otb, Wax On, Wheelie

Date: 2025-07-16 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell FNGs: None COUNT: 1 WARMUP: Stretches OYO THE THANG: Running OYO. Rain or shine babyyy! MARY: Nope ANNOUNCEMENTS: COT: Tags: ao-run-club-the-trenches, BeWell

Date: 2025-07-14 AO: ao-the-furnace Q: Wrecking Ball PAX: Chicken scratch, hooligan, Paddywhack, Woody FNGs: None COUNT: 5 I am wrecking ball & I’ll be your Q today (shaking off some rust and glad to be back!) WARMUP: all in cadence, 10x: “Ready positions, move, &…. Wait. Let me turn on the 90’s workout mix… ok, […]

Date: 2025-07-08 AO: ao-the-union Q: CareBear PAX: Dovetail, Corn Stock (Garth), Paddywhack FNGs: None COUNT: 4 WARMUP: 10 Burpees OYO 10 Good Mornings 8 Sir Fazio Arm Circles 8 FlapJack 10 Willie Mays Hayes and…. 1 McDuck (https://f3nation.com/exicon-run/c/legs/b/mcduck) Then PAX ran on the outskirts of the Ball Field. THE THANG: Mosey (with Cindy to the […]

Date: 2025-07-12 AO: ao-eagles-nest Q: Squash (Donn Hines) PAX: Dovetail, tin man, Copper Top, Strat, Blip, Wheelie, Kale, Little Red, Wreck-it Ralph, Foxtrot FNGs: None COUNT: 11 WARMUP: 5-1 Motivators Abe Vigodas Mosey around splash pad. THE THANG: I titled our workout “July Challenge on Steroids”, since it was inspired by Dovetail’s July Challenge. It […]

Date: 2025-07-12 AO: ao-the-furnace Q: Capsized PAX: Stroop, Mr. Schneebly, Newt, Paddywhack, Turtle, Yo-Yo, Capsized FNGs: None COUNT: 7 WARMUP: Good mornings Michael Phelps Grass grabbers Copperhead Merkins Low slow sumo squats 6-1 Motivators to get excited about the deals! THE THANG: Prime Day! 6 Rounds on a 6 minute timer Rounds 1-3 Thrusters at […]

Date: 2025-07-10 AO: ao-the-bluff Q: Little Red PAX: Audit, Squash (Donn Hines), Blip, Paul (Sardine), Wheelie, None FNGs: 1 None COUNT: 6 WARMUP: Arm circles Flapjacks GAM stretch Calf raises Copperhead squats Butt kickers Willie Mays Hays THE THANG: AMRAP, 3 rounds, 1 min each exercise. PAX ran up the hill and back after the […]

Date: 2025-07-09 AO: ao-run-club-otb Q: Audit PAX: Budget, Blip, Little Red, Kale FNGs: None COUNT: 5 Out and back hill run for EC where we met with the ruckers and headed east. Next was some more out and backs to meet the ruckers and then walked back. Ended on the track for a mile where […]

Date: 2025-07-07 AO: ao-the-furnace Q: Chicken scratch PAX: Mater, hooligan, Sockos, Stroop, Valium (Gabriel) FNGs: None COUNT: 6 WARMUP: Some arm circles and lbac forward and reverse, then good mornings THE THANG: Roll die, that’s your pull up #. Do those and come back. Roll again. That roll X pull up # is your Merkin […]

Date: 2025-07-05 AO: ao-the-furnace Q: Capsized , Wax On PAX: Wax On, Sockos, Stroop, Woody, Chicken scratch, Newt, Mater, Turtle, Yo-Yo, BeWell, Capsized FNGs: None COUNT: 11 WARMUP: Good Mornings Michael Phelps Grass Grabbers Low slow Sumo Squats Penalty Burpees :eyes: THE THANG: 99 Bottles of Bev on the Wall… 10 bottles of beer: The […]

Date: 2025-07-05 AO: ao-eagles-nest Q: Audit PAX: Dovetail, Paul (Sardine), Squash (Donn Hines), Little Red, Waterboy, Slice, Strat, Blip, Buckshot, Foxtrot, Tin-Man (Kendall) FNGs: 1 Tin-Man (Kendall) COUNT: 12 F3 is a community of men with the intent on invigorating male leadership in our communities. Thank you men for being leaders with me this morning! […]

Date: 2025-07-04 AO: ao-special-events Q: Capsized PAX: Wax On, Sockos, Dovetail, Paddywhack, Wrecking Ball, Woody, Chicken scratch, Gogurt, Mater, BeWell, Capsized, Convoy, Daffy duck, Little Red, Wreck-it Ralph, Waterboy FNGs: None COUNT: 16 WARMUP: Good mornings Willy Mayes Hayes Seal Claps OH Claps Imperial Walkers THE THANG: :flag-us: 1776 :flag-us: GAUNTLET 100 Forward Lunges 100-Yard […]

Date: 2025-07-03 AO: ao-the-bluff Q: Dovetail PAX: Squash (Donn Hines), Blip, Audit, Wax On, Waterboy, Sardine FNGs: 1 Sardine COUNT: 7 Welcome Sardine! Warm-Ups: Windmills – 10 IC Arm Circles (forward/backward) – 10 IC each Frankensteins – 10 IC Plank to frog stretch – 6 slow reps Then everyone drew their the cards for the […]

Date: 2025-07-02 AO: ao-run-club-the-trenches Q: Woody PAX: Woody, Wrecking Ball, Capsized, BeWell, Paddywhack, Daffy duck, Double Tap FNGs: None COUNT: 7 WARMUP: Stretch OYO THE THANG: Run at your own pace ANNOUNCEMENTS: 4th of July workout this Friday! COT: BeWell reunited with M after a week of travel Wrecking Ball house troubles Paddywhack recovering from […]