F3 Tucson

Date: 2025-09-25 AO: ao-the-bluff Q: Squash , Audit, Wax On, Wheelie PAX: Audit, Wax On, Wheelie, Squash FNGs: None COUNT: 4 WARMUP: Good mornings, Copperhead merkins, 5-1 Motivators THE THANG: Two complete rounds. Each round consisted of 4 sets of 4 exercises and each exercise consisted of 17 reps. The exercises were decided on the fly by members of the PAX. Ideally, successive exercises would not use the same muscle group, but the Q was only semi-successful when it came to enforcing that rule. Round 1: The sets started out as Merkins, lunges, skull crushers, Carolina dry docks – 17…

Date: 2025-09-24 AO: ao-nevermore Q: Wheelie PAX: Blip, Wax On, Foxtrot FNGs: None COUNT: 4 WARMUP: Sidestraddle Hops Copperhead Merkins Copperhead Squats THE THANG: Ruck a lap Step ups to the left on the bleachers 100m sprint Ruck a lap Step ups to the right on the bleachers 100m sprint Repeat ANNOUNCEMENTS: Wax On planning fund raiser workout for EOD. Keep eyes peeled. COT: Done Tags: ao-nevermore, Blip, Wax On, Foxtrot

Date: 2025-09-24 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell, Wrecking Ball, Chicken scratch, Paddywhack, Yo-Yo, Sockos FNGs: None COUNT: 6 WARMUP: Stretches OYO, aimed for dynamic stretches THE THANG: Running/rucking for 35 minutes. Sockos and Wrecking Ball led the pack for a bit Chicken scratch took the path less traveled on the way back Yo-Yo showed everyone up by adding weight to the workout YHC made an attempt to pass everyone. MARY: :shrug: ANNOUNCEMENTS: COT: Wrecking Ball men’s retreat this weekend Paddywhack high holidays, disappointment in self, but not suffering in silence with anti-Semitism Chicken scratch praise for good things Yo-Yo…

Date: 2025-09-23 AO: ao-the-union Q: Audit PAX: Wax On, Wheelie, Capsized, Corn Stock (Garth), Little Red FNGs: None COUNT: 6 Welcome to F3, my name is Audit and I am your Q this morning. Thank you for being here to improve yourselves and myself as leaders! I am no professional so please modify as necessary. Push but do not hurt. Rooster: A workout designed for Rooster from Maverick to get him ready for the role. WARMUP: Abe Vigodas Willie Mays Hayes Squnges Lap around parking lot Danger Zone – SSH with a squat for every Danger Zone THE THANG: Thang…

Date: 2025-09-22 AO: ao-the-furnace Q: Wrecking Ball PAX: Chicken scratch, Sockos, BeWell, Paddywhack FNGs: None COUNT: 5 I am wrecking ball, tour Q. I’m not a professional… I can’t even do a muscle-up. WARMUP: IC: Copper-head Squats Willie Mays Hays Lunges (front & back) LBaC’s Whatever else you need OYO THE THANG: PAX all stayed together. First, We ran to a different grinder to work on Muscle-ups. Nobody was successful, but Chicken scratch was closest! Then We ran around the park to the OG grinder for some legs (squats, lunges, glute-bridges, step ups). OYO, but together. BeWell dominated one-legged squats…

Date: 2025-09-20 AO: ao-special-events Q: Capsized PAX: Dovetail, Woody, Chicken scratch, Paddywhack, Wax On, Wrecking Ball, Sockos, Mr. Schneebly, Audit, BeWell, Capsized, Yo-Yo, Newt, The Gaffer, Turtle, Waterboy, Wreck-it Ralph, Corn Stock (Garth) FNGs: None COUNT: 38 Count for the ruck! WARMUP: THE THANG: 5k through the U of A campus in the middle of an intercollegiate triathlon event! MARY: ANNOUNCEMENTS: COT: Tags: ao-special-events, Dovetail, Woody, Chicken scratch, Paddywhack, Wax On, Wrecking Ball, Sockos, Mr. Schneebly, Audit, BeWell, Capsized, Yo-Yo, Newt, The Gaffer, Turtle, Waterboy, Wreck-it Ralph, Corn Stock (Garth)

Date: 2025-09-20 AO: ao-the-furnace Q: Capsized PAX: Dovetail, Woody, Paddywhack, Wax On, Wrecking Ball, Sockos, Mr. Schneebly, BeWell, Capsized, Yo-Yo, Convoy, Newt, The Gaffer, Turtle, Waterboy, Wreck-it Ralph, Chariot, Minecraft, Air Bud Light, Birdie, Caution Tape, Setter FNGs: None COUNT: 22 F3 is a network of small, free, and peer-led workout groups for men, with a mission to build male community leadership. Today we got to invite the women/kids to participate as a part of the GORUCK Takeover event. GORUCK was founded by Green Beret Jason McCarthy to build better Americans through rucking and teamwork. It Focuses on mental, physical,…

Date: 2025-09-20 AO: ao-eagles-nest Q: Wheelie PAX: Buckshot, Strat, tin man, Squash, Supernova, Blip, Jeremy Gypton, Slice, Foxtrot, Mozart FNGs: 1 Mozart COUNT: 11 WARMUP: Side straddle hops Copperhead squats Abe bagodas THE THANG: Workout consists of 8 rounds with each round starting with a 400-meter run Odd-numbered rounds: Perform stationary exercises Even-numbered rounds: Perform movement exercises Round 1 Run 400 meters 20 Cleveland Rocks Round 2 Run 400 meters 200-foot Coupon Lunge Walk Round 3 Run 400 meters 30 Manmakers (Blockees) Round 4 Run 400 meters 200-foot Redrum bunnies Round 5 Run 400 meters 40 Thrusters Round 6 Run…

Date: 2025-09-18 AO: ao-the-bluff Q: Audit PAX: Wax On, Wheelie, Dovetail, Squash, Slag FNGs: None COUNT: 6 Welcome to The Bluffs and thank you for being here to grow with me! F3 is a worldwide organization built on the foundation of improving male leadership in our communities. Thank you for stepping up to improve yourselves and me this morning. I am no professional and todays workout was designed by another non-professional so push but do not hurt yourselves. Todays BD was brought to you by the brothers of F3 Laramie who work out at an insane elevation of 7,220 feet!…

Date: 2025-09-17 AO: ao-nevermore Q: Audit PAX: Wax On, Squash, Wheelie, Blip, Slag, Foxtrot FNGs: None COUNT: 7 Beautiful morning with good men. Audit had his head lamp and others realized it is time to start getting their charged up as we are at that time of the year. Some walked, some ran, some did the posted BD for the morning. All moved and that’s why we meet. Keep able men! COT done. Prayers for upcoming conversations for Wax On and Spike Tags: ao-nevermore, Wax On, Squash, Wheelie, Blip, Slag, Foxtrot

Date: 2025-09-17 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell, Paddywhack FNGs: None COUNT: 2 WARMUP: Stretches OYO THE THANG: A bit of a late start, but we still got out there and pushed ourselves MARY: Tummy sometimes hurt from running, that should count ANNOUNCEMENTS: Goruck takeover this Saturday! COT: Paddywhack Mental health and shifting perspective against the default state to look at things negatively. BeWell Balancing little things and dealing with unwelcome visitors Tags: ao-run-club-the-trenches, BeWell, Paddywhack

Date: 2025-09-16 AO: ao-the-union Q: Wax On PAX: Audit, Wheelie, Capsized, Corn Stock (Garth) FNGs: None COUNT: 5 🎶 Fallout Boy Warm-O-Rama (5 min) • Mosey with high knees, hip openers, and toy soldiers • SSH x20 IC • Merkins x10 IC • Cinder Block Deadlifts x10 OYO • Air Squats x15 OYO ⸻ The Thang (Approx 35 min – ~3 min per song) Two exercises per track. Switch whenever you need. Work until the song ends. 1. Sugar, We’re Going Down • Push-ups • Flutter Kicks 2. Dance, Dance • Cinder Block Thrusters (squat + press) • LBCs 3.…

Date: 2025-09-15 AO: ao-the-furnace Q: BeWell PAX: BeWell, Chicken scratch, Capsized, hooligan FNGs: None COUNT: 4 WARMUP: Good mornings IC x8 SSH x10 Copperhead Willie Mays Hayes IC x8 Little Baby Arm Circles forward and flapjack IC x10 THE THANG: At the meat grinder, roll D20 and face a decision: Use that roll for pull-ups or merkins, the non-chosen workout becomes default quantity. 5 pull-ups Run to other side of the park 10 merkins Run back to the meat grinder 15 squats (always 15) Lap around the park Roll again! Although everyone got to enjoy a Nat20, only Chicken scratch…

Date: 2025-09-13 AO: ao-eagles-nest Q: Dovetail PAX: Strat, Slice, Squash, CareBear, Audit, Jeremy Gypton, Wax On, Blueline, Sticks, Supernova, Waterboy, Wheelie, Wreck-it Ralph, Sparty, Foreman FNGs: 1 Foreman COUNT: 16 Today was an Iron Pax Two-Fer (as in two-fer-one) with a choice of this year’s workout and one from 2022, dedicated to Charlie Kirk. WARMUP: Warm-up (performed in cadence) 13 reps of each exercise (all 4 count) – SSH -Imperial Walkers -Shoulder Taps -American Hammers -Mountain Climbers THE THANG: Option 1: 2025, Week 1: 50 min AMRAP 2 thrusters, 200m run 4 thrusters, 400m run Repeat for 6/600, 8/800, 10/1000…

Date: 2025-09-13 AO: ao-the-furnace Q: BeWell PAX: Ghostbuster, Chicken scratch, The Gaffer, Woody, BeWell, Wrecking Ball, Mr. Schneebly, Doge (Corey), Joshua Crosby (Mindfreak) FNGs: 1 Joshua Crosby (Mindfreak) COUNT: 9 WARMUP: Reallly quick, to leave room for the good stuff: 8 Good Mornings 8-1 Motivators Stretches OYO while explanation of the thang was going on. THE THANG: After a demonstration of a thruster, YHC decided a demonstration of a sprint was not necessary. After which all movements of the day were explained thoroughly. -At the tree line, 2 thrusters. -Sprint out 110 freedom units out and back -Thrusters have multiplied…

Date: 2025-09-12 AO: ao-downrange Q: QSignups PAX: Capsized FNGs: None COUNT: 2 IPC WK1 Score: 90 That sucked WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

Date: 2025-09-12 AO: ao-downrange Q: QSignups PAX: Capsized FNGs: None COUNT: 2 If you are curious… https://www.f3chattanooga.com/thunderdome/ WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

Date: 2025-09-12 AO: ao-downrange Q: QSignups PAX: Capsized FNGs: None COUNT: 2 Not the same Lions Den off the 10 near Picacho Peak… WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

Date: 2025-09-10 AO: ao-nevermore Q: Wheelie PAX: Audit, Wax On, Budget FNGs: None COUNT: 4 WARMUP: OYO. THE THANG: 2 thrusters 2 100m sprints 4 thrusters 4 100m sprints 6 thrusters 6 100m sprints And so on, AMRAP for about 30min. Q worked pretty hard for a giant no-rep #IDIDITWRONG Tags: ao-nevermore, Audit, Wax On, Budget

Date: 2025-09-10 AO: ao-run-club-the-trenches Q: BeWell PAX: Wrecking Ball FNGs: None COUNT: 2 WARMUP: Stretches OYO, or in Wrecking Ball’s case, a whole other run THE THANG: One foot in front of the other MARY: Breathing takes core strength, probably ANNOUNCEMENTS: COT: BeWell wisdom with work injustice, and discernment with M’s family and new baby Wrecking Ball guidance on running and health goals, and praise for better connection with son. Tags: ao-run-club-the-trenches, Wrecking Ball