F3 Tucson

Date: 2025-10-15 AO: ao-run-club-the-trenches Q: BeWell PAX: Daffy duck, Wrecking Ball, BeWell, Sockos, FIAB (downrange) FNGs: None COUNT: 5 WARMUP: Stretches OYO THE THANG: Running out and back like usual. BeWell and FIAB started at a quick pace but Wrecking Ball caught up and raced everyone back. Glad to see Daffy duck come back and for Sockos to come albeit a little late and maybe sick MARY: You already know… ANNOUNCEMENTS: Upcoming running inspired beatdown TBA COT: Wrecking Ball neck pain from long runs Daffy duck accepted into the force, upcoming medical Sockos recovering from illness BeWell could use a…

Date: 2025-10-15 AO: ao-nevermore Q: Wax On PAX: Blip, Filibuster, Audit, Slag, Wheelie, Budget, Kale, SMALL FRY, Nostradamus (hiding behind flag) FNGs: None COUNT: 10 WARMUP: Mild stretching THE THANG: Pick your base speed of walk ruck jog or run. Use this speed during the turns, accelerate out of the turn and try to increase your heart rate by speeding up on the straightaways. Recover on the next turn. Continue bouncing your heart rate up and down to help improve cardio recovery ability. MARY: I may have flexed my abs a little during the recovery stretches. ANNOUNCEMENTS: If you haven’t…

Date: 2025-10-14 AO: ao-the-union Q: Wheelie PAX: Wax On, Slag, Blueline, CareBear FNGs: None COUNT: 5 WARMUP: Good mornings, Windmills, 5-1 motivators, mosey to soccer field with Cindy THE THANG: Objective: Get 3 in a row. Rules: Same as Tic-Tac-Toe, except players can choose to place a piece on the board or remove one. Split into 2 teams. Team 1 and 2 do exactly the same thing, but it’s a race to finish to put as many team members down the field on the board as possible. Each team has a rotating/repeating lineup. 1 person on each team is the…

Date: 2025-10-13 AO: ao-the-furnace Q: hooligan PAX: Chicken scratch, CareBear, hooligan, Mater, BeWell, Capsized, Sockos FNGs: None COUNT: 7 WARMUP: Grass grabbers, side straddle hops, little baby arm circles. THE THANG: pull-ups, run to first cone, push-ups, run to second cone, squats, run back. MARY: ANNOUNCEMENTS: Men’s Breakfast October 18 at 8am, Wax On beat down fundraiser November 1, cost involved. COT: Thinking of CareBear’s wife for her job hunt, keeping Dovetail in our prayers, giving thanks for the return of the living Israeli hostages, hope for the return of the deceased hostages this week and peace for Israelis and…

Date: 2025-10-08 AO: ao-run-club-the-trenches Q: Woody PAX: Paddywhack, Woody, BeWell, Sockos, Chicken scratch FNGs: None COUNT: 5 WARMUP: Stretches OYO THE THANG: PAX ran the first mile together, then Chicken scratch and BeWell went nuts. Found Sockos on the way back. Celebratory banana bread and coffee after the run. Good times were had. Awful boy and pic was taken. MARY: ANNOUNCEMENTS: COT: Tags: ao-run-club-the-trenches, Paddywhack, Woody, BeWell, Sockos, Chicken scratch

Date: 2025-10-11 AO: ao-the-furnace Q: Capsized , Woody PAX: Sockos, BeWell, Chicken scratch, Woody, Capsized, Paddywhack, Mater, The Gaffer FNGs: None COUNT: 8 F3 is peer led in a rotating fashion, as demonstrated by Woody volunteering to lead Warmups with YHC was getting sorted out. WARMUP: Arm/Shoulder burner Grass Grabbers Copperhead Squats Copperhead Merkins THE THANG: To the hill! Prime Day! 8 Rounds on a 4 minute timer Rounds 1-4 Thrusters at the bottom hill, the run up the hill and complete 7 Merkins (to commemorate the 7 years Cap served to consumerism at Amazon) Round 4-8 Cindy Curls at…

Date: 2025-10-11 AO: ao-eagles-nest Q: Squash PAX: Wreck-it Ralph, Buckshot, CareBear, Blueline, Sticks, Slice, Strat, Supernova, SMALL FRY, Wheelie, Waterboy, Dovetail FNGs: None COUNT: 13 WARMUP: Good mornings, Abe Vigodas, Arm circles THE THANG: Based on the 2023 IronPax challenge titled “We Aren’t Professionals”, IPC 2023 Week 4, but kinder and gentler. If you want to revisit the real deal … https://f3greenwood.org/all/ironpax-challenge/we-arent-professionals-ipc-2023-week-4 5-minute EMOM timer. Every time it sounds off, Pax stops wherever they are and performs 2 Kraken Burpees Cones placed at 0 (i.e., “start”), 5, 10, and 15 yards. ROUND 1 Starting at zero, Murder Bunny to 5…

Date: 2025-10-09 AO: ao-the-bluff Q: Audit PAX: Squash, Wheelie FNGs: None COUNT: 3 WARMUP: Good mornings Abe Vigodas Tie Fighters Mosey to stop sign Copperhead merkins Mosey back THE THANG: Cinderfit ReBar Functional Fitness Who needs a cinderfit when you have rebar?!?! 5 sets w/ 10 reps per exercise done back to back. 60-90 sec rest between sets. Curls Merkin Leg Lift Shoveling High Lat Pull Shoulder Press Transfer Mosey to stop sign and back Use what you got: Using what we could on the play ground (slides, steps, monkey bars, ladder) we performed 3 rounds of erkins, box jumps/step…

Date: 2025-10-08 AO: ao-nevermore Q: Wheelie PAX: Audit, Wax On FNGs: None COUNT: 3 WARMUP: OYO THE THANG: 50yd line start. Partner 1 runs to 40yd line and back while Partner 2 does any ab exercise (mostly, but other alternates encouraged). Switch roles with a handoff. Repeat to 30yd line, 20, 10, goal, 10, 20, 30, 40, and so forth. ANNOUNCEMENTS: Check out Wax On’s Nov1 beatdown COT: Trying situations with kiddos. Tags: ao-nevermore, Audit, Wax On

Date: 2025-10-04 AO: ao-eagles-nest Q: Dovetail PAX: Squash, Slice, Strat, Wax On, Waterboy, Wheelie, Wreck-it Ralph, SMALL FRY FNGs: None COUNT: 9 This workout brought to you by the number 3. We’ve had “68” recently and 99 in the future (now the past, thanks Audit), so single digit feels good for a change. T-claps in this workout to Wax On for having the backup speaker since YHC clumsily forgot to charge his. WARMUP: Mosey around the bases Motivators Grumpers Samson stretch Okinawan drums Good mornings THE THANG: Split into Teams of three. One team is always the timekeeper. The timekeeping…

Date: 2025-10-07 AO: ao-the-union Q: Audit PAX: Wax On, Wheelie, Dovetail, Capsized, Corn Stock (Garth), Paddywhack FNGs: None COUNT: 7 Welcome to F3 and thank you for being out on this cool morning to help me improve as a leader and to push yourselves. Easy concept today, do things 99 times as this was Qs 99th BD of the year. WARMUP: Abe Vigodas SSH Copperhead Squats Copperhead Merkins Mosey to BBall court Suicides (half and then full court) while listening to 99 Balloons and performing a burpee for every 99. There were less than 99 burpees but more than 9.…

Date: 2025-10-06 AO: ao-the-furnace Q: Mater PAX: BeWell, Woody, CareBear, Chicken scratch, hooligan, Paddywhack, Sockos FNGs: None COUNT: 8 WARMUP: Good Mornings followed by Little Baby Arm Circles (FWD and BACK) THE THANG: Set of 2 – followed by really short lap (around the palms and back to grinder) x5 pull-ups x10 push ups x15 squats x15 lunges As many sets as possible MARY: 15 count American Hammers 15 count Flutter kicks ANNOUNCEMENTS: 1 year Anniversary of run club. Banana bread and coffee for those who put in the work. COT: Chicken scratch – traveling to Des moine next week.…

Date: 2025-10-04 AO: ao-the-furnace Q: Capsized PAX: Sockos, BeWell, Capsized, Woody, Mater, Paddywhack, Mr. Schneebly, Yellowvater, Newt FNGs: None COUNT: 9 WARMUP: Good mornings Seal Claps OH Claps Moroccan Night Clubs THE THANG: :notes: To the tune of T Swifts New Album Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise. Exercises 200 curls 175 squats 150 Overhead Press 125 Kettlebell Swings 100 Merkins 75 Thrusters 50 Bonnie Blairs (right leg-left leg…

Date: 2025-10-02 AO: ao-the-bluff Q: Wax On PAX: Wheelie, Squash, Dovetail, CareBear, Blueline FNGs: None COUNT: 6 WARMUP: High knees, butt kickers, hip openers, toy soldiers, arm circles, flapjack, seal claps, oh claps, okinawan drums, and some good mornings. THE THANG: Pax rolls the glowy red dice to determine which move, then the glowy white dice to determine the rep count (dice x 5). Alternating upper body, lower body, and core. 1. Upper Body Die (1. Merkin family, 2. Curls w/ Block, 3. Overhead Press, 4. Dips, 5. Block Swings, 6. Rows) 2. Lower Body Die (1. Squats, 2. Lunges,…

Date: 2025-10-01 AO: ao-nevermore Q: Wheelie PAX: Wax On FNGs: None COUNT: 2 WARMUP: OYO THE THANG: Ruck the track. Ruck an occasional lap with a 50lb sand bag COT: Done Tags: ao-nevermore, Wax On

Date: 2025-10-01 AO: ao-run-club-the-trenches Q: BeWell PAX: Paddywhack, BeWell FNGs: None COUNT: 2 WARMUP: Stretches OYO THE THANG: Running! MARY: Nah ANNOUNCEMENTS: N/A COT: Paddywhack friend Adam has been in and out of the hospital BeWell M has come back from weeklong helping sister give birth, prayers for rest and recovery Tags: ao-run-club-the-trenches, Paddywhack, BeWell

Date: 2025-09-30 AO: ao-the-union Q: Wax On PAX: Capsized, Paddywhack, Corn Stock (Garth), Wheelie FNGs: None COUNT: 5 WARMUP: High Knees & Butt kickers over to the basketball court Side Shuffle to the baseline and back Arm circles, seal claps, oh claps & Okinawan drums to stretch out shoulders 5 Slow Inchworms THE THANG: Court Suicides + PT (10 min) Sprint suicides (free throw, half, opposite free throw, baseline). At each turn line: – 10 Merkins (pushups) at the baseline. – 10 Squats at the free throw lines. – 10 Big Boy Sit-ups at half court. – Repeat for 10…

Date: 2025-09-29 AO: ao-the-furnace Q: BeWell PAX: Woody, hooligan, Paddywhack, BeWell, Mater, Wrecking Ball, Sockos, Capsized FNGs: None COUNT: 8 WARMUP: Good Morning 10 burpees – one time late fee Toy Soldiers LBAC THE THANG: Ran 3/4 lap around park Balanced Murph: Regular 5-10-15 Murph but each exercise has a balance component added Pull-ups Take your 5 pick of: Dead/active hang for 5 seconds before starting Assisted 1-arm chin ups Paddywhack was seen taking the challenge Merkins Take your 10 pick of: Wide stance merkins Leg lifted merkins 1 arm merkins YHC did not see if any of these were…

Date: 2025-09-27 AO: ao-the-furnace Q: Capsized PAX: Woody, Gogurt, Paddywhack, Ghostbuster, Sockos, BeWell, Capsized, Yo-Yo, Newt FNGs: None COUNT: 9 WARMUP: Good Mornings LBACs Grass Grabbers THE THANG: 40-minute AMRAP Total repetition count workout Burpees do not count towards your repetition count Start both the 40-minute timer and the 5-minute EMOM timer at the same time Complete the following exercises as prescribed 40 Kettlebell swings 40 lateral block jump-overs 40 thrusters 40 decline merkins (feet on top of your coupon that is turned vertically) When EMOM timer goes off Stop the work you are doing: Run out 25 yards Do…

Date: 2025-09-27 AO: ao-eagles-nest Q: Little Red PAX: Wax On, Dovetail, SMALL FRY, Wheelie, Waterboy, Wreck-it Ralph, tin man, Buckshot FNGs: None COUNT: 9 WARMUP: OYO stretching THE THANG: This workout is dedicated to the “American Sniper” Chris Kyle. The most lethal sniper in US military history. 40 minute AMRAP: 5 min EMOM, 8 rounds 4 exercises: Elevated Merkins Thrusters w Cindy Block jumps Cindy swings After 5 minutes before the next round, PAX did 25 feet run, 5 burpees at the end, and run back before next round begins. MARY: What’s that?? ANNOUNCEMENTS: Wax On will be leading an…