F3 Tucson

Date: 2025-09-09 AO: ao-the-union Q: Wax On PAX: Corn Stock (Garth), Paddywhack, Dovetail, Sticks, Wheelie, CareBear, Blueline FNGs: None COUNT: 8 Today’s Coupon = A weight you can use/curl one handed Wax On to provide a variety of dumbbells for those in need. Warm-O-Rama – SSH with weight (keep weight in right hand only) x 20 IC (this was quite a bit more challenging than YHC thought it would be. It’s very hard to do cadence while laughing, and being flung sideways by the momentum of the weight. Ended up doing 10) – Right-arm weight swings x 15 OYO –…

Date: 2025-09-08 AO: ao-the-furnace Q: hooligan PAX: Wrecking Ball, CareBear, Sticks, Blueline, BeWell, hooligan FNGs: None COUNT: 6 WARMUP: goofballs, haze, little baby arm circles THE THANG: two teams in two different locations. One team doing pull-ups, dips, and squats, the other team doing push-ups and lunges. Half Park run either side of that. MARY: no ANNOUNCEMENTS: special events, including set September 11 Event, hot Dog, and hamburgers at Little Red on September 13, look out for the sign up for that, September 20 workout open to families. COT: CareBear and his wife need prayers as they transition to their…

Date: 2025-09-06 AO: ao-the-furnace Q: Chicken scratch PAX: BeWell, Woody, Capsized, Gogurt, Turtle, Convoy, Newt, Sockos, Double Tap, Paddywhack, Yo-Yo FNGs: None COUNT: 12 This actually was a hero WOD and I completely forgot to mention that. WARMUP: Did some SSH, LBACs, and imperial walkers in cadence THE THANG: Incoming… MARY: 200 BBSUs included ANNOUNCEMENTS: GoRuck takeover in two weeks (9/20) COT: :white_check_mark: Tags: ao-the-furnace, BeWell, Woody, Capsized, Gogurt, Turtle, Convoy, Newt, Sockos, Double Tap, Paddywhack, Yo-Yo

Date: 2025-09-06 AO: ao-eagles-nest Q: Little Red PAX: Audit, Dovetail, Waterboy, Squash, CareBear, Wax On, Blip, Wreck-it Ralph, Slice, Tagalong, Blueline, Watermelon Wings, Buckshot, Strat, Supernova, Foxtrot, Sparty, Janeway FNGs: None COUNT: 19 This week’s workout is dedicated to US Sgt. Zachery D. Tellier who died in 2009 from wounds he sustained on ground patrol in Afghanistan when his unit ran over a detonated bomb. He pulled his men out of the burning vehicle, hands burned and later returned fire. Thank you to all the men and women who lay their lives down for this amazing country! WARMUP: What’s that??…

Date: 2025-09-04 AO: ao-the-bluff Q: Slag PAX: CareBear, Blueline, Capsized, Wheelie, Little Red, Audit, Waterboy, Slag, Wax On, Dovetail FNGs: None COUNT: 10 WARMUP: Good mornings, side shuffle hops, 5 min jog THE THANG: Carrying several heavy odd objects up a big hill. Double cast iorn sink, 100lb heavy bag, big truck tire and two 50lb weights. MARY: Round Robin of core work for 15min. COT: Prayers for Wax On father and Little Red co-workers. Self improvement focus: Be the positive person in the group to draw people to you . Keep perspective in life’s challenges and place your time,…

Date: 2025-09-03 AO: ao-run-club-the-trenches Q: BeWell PAX: Mater FNGs: None COUNT: 2 WARMUP: Stretch OYO THE THANG: Running! MARY: … ANNOUNCEMENTS: There’s always room for one more! COT: Tags: ao-run-club-the-trenches, Mater

Date: 2025-09-03 AO: ao-nevermore Q: Wax On PAX: Blip, Audit, Slag, Wheelie, Kale, Budget, Foxtrot, Nostradamus, Filibuster FNGs: 1 Filibuster COUNT: 10 WARMUP: some warm up stretches (or cool down for the extra credit crew) THE THANG: Today’s adventures included trail running, track running, rucking, bleachers and sprinting. ANNOUNCEMENTS: Forgot to announce anything. Watch slack channels for announcements. 2nd F lunch this Friday at Street Taco by the Houghton Fry’s at 11:30 COT: mostly with related prayers today. Tags: ao-nevermore, Blip, Audit, Slag, Wheelie, Kale, Budget, Foxtrot, Nostradamus, Filibuster

Date: 2025-09-02 AO: ao-the-union Q: Dovetail PAX: Wheelie, Wax On, Flo, Corn Stock (Garth), Tagalong, Waterboy FNGs: None COUNT: 7 Beautiful sunrise as we started out this morning. Welcome to The Union Tagalong! WARMUP: – Copperhead squats – Arm circles – Overhead claps – Daisy pickers – Hillbillies – Imperial walkers – Butt kickers THE THANG: Stage 1 Moseyed over to the field where some coupons were waiting, along with Cindys brought by the Pax. Thor’s mug in attendance. Every guy picked a starting coupon and we rifle carried to position 1 in the outfield. From here on out, the…

Date: 2025-09-01 AO: ao-the-furnace Q: Capsized PAX: CareBear, Woody, Chicken scratch, Wrecking Ball, Sockos, BeWell, Capsized, Blueline, Sticks FNGs: None COUNT: 9 WARMUP: Good Mornings Seal Claps OH Claps Copperhead Squats Grass Grabbers Penalty Burpees THE THANG: Murph’s Ladder Pax started at cone 1 with 5 pull-ups then run to cone 2. Complete 10 merkins and run back to cone 1. Touch the line and run out to cone 3. Complete 15 squats and run back to cone 1. HOWEVER – If you happened to be the 1st or 3rd to arrive at cone 3 at any point in time,…

Date: 2025-08-30 AO: ao-the-furnace Q: Capsized PAX: Chicken scratch, Ghostbuster, Paddywhack, Sockos, BeWell, Capsized, Double Tap, Mater, Turtle, Newt, Nick FNGs: None COUNT: 11 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-the-furnace, Chicken scratch, Ghostbuster, Paddywhack, Sockos, BeWell, Capsized, Double Tap, Mater, Turtle, Newt, Nick

Date: 2025-08-30 AO: ao-eagles-nest Q: Audit PAX: Dovetail, Waterboy, Blip, Wheelie, Little Red, Blueline, CareBear, Slice, Buckshot, Papa Jono, Sticks, Strat, Foxtrot, Supernova (Wesley), Sparty (Dave) FNGs: 2 Supernova (Wesley), Sparty (Dave) COUNT: 16 F3 is a worldwide organization with the intent to grow men into leaders for their communities. Thanks for taking the challenge today to grow as leaders men 5 core principles around the Pax with 1 miss so we did 5 penalty burpees. I am no professional I just enjoy leading HIMs! Push yourself but don’t hurt yourself. Football theme where we had football type exercises and…

Date: 2025-08-28 AO: ao-the-bluff Q: Wheelie PAX: Slag, CareBear, Audit, Wax On, Blueline, Dovetail, Sticks FNGs: None COUNT: 8 WARMUP: 5-1 motivators Copperhead squats THE THANG: 2 teams, Team This. Team That. Order of operations is important in math. When adding, do what’s in the parentheses first, but the order of the parentheses doesn’t matter. What does matter is that there’s 50 reps in every single parenthesis, and you run more than 1.5 football fields between whatever is choosen from the parenthesis. Team members tallied individual contributions. That beat This, but more importantly we collectively completed 3450 reps and about…

Date: 2025-08-27 AO: ao-nevermore Q: Wheelie PAX: Blip, Wax On, Audit, Slag, Foxtrot FNGs: None COUNT: 6 WARMUP: Good mornings Arm circles/flapjack 5-1 motivators Brief stretch OYO THE THANG: Ruck a lap 15 Carolina dry docks Ruck the bleachers Repeat ANNOUNCEMENTS: Coming soon: 2nd f lunch Hot dog social Little Red’s place Lots more in Sept COT: Did it. Tags: ao-nevermore, Blip, Wax On, Audit, Slag, Foxtrot

Date: 2025-08-27 AO: ao-run-club-the-trenches Q: BeWell PAX: Paddywhack, Wrecking Ball, Mater FNGs: None COUNT: 4 WARMUP: Stretches OYO THE THANG: Running and pushing ourselves. MARY: Apparently, you use your abs to run. ANNOUNCEMENTS: Hopefully FNG next week. COT: Wrecking Ball prayers for brother Joe for restoration through difficult times Paddywhack prayers for mental, spiritual, and physical health. Food issues has been a recent struggle. BeWell prayers for discipline and discernment as the school year starts. Tags: ao-run-club-the-trenches, Paddywhack, Wrecking Ball, Mater

Date: 2025-08-26 AO: ao-the-union Q: Wax On PAX: Corn Stock (Garth), Audit, Capsized, Papa Jono, Wheelie, Flo FNGs: None COUNT: 7 WARMUP: OYO Stretches THE THANG: The gloom blessed us today with a light rain, an awesome sunrise, and a fantastic rainbow to accompany the beatdown this morning. YHC chose the “Happy wakeup music” mix, but about 10 min in, a genre change was requested and we worked out to the “Angry wakeup music” mix for the remainder of the workout. All three Deck of Death card stacks were available and each member of the Pax chose 6 cards from…

Date: 2025-08-25 AO: ao-the-furnace Q: Chicken scratch PAX: BeWell, hooligan, Mater, Wrecking Ball, Paddywhack FNGs: None COUNT: 6 WARMUP: Some glutes and core activations and SSH THE THANG: Dora style partner Murph: One partner runs while the other chips away at the Murph and then switch until the cumulative Murph total has been met. Mater and hooligan generously donated some squats to BeWell and :chicken: cause to help us all finish the beatdown in time. MARY: Passively engaged ANNOUNCEMENTS: Little Red cookout 9/13 and GoRuck takeover on 9/20 COT: Tags: ao-the-furnace, BeWell, hooligan, Mater, Wrecking Ball, Paddywhack

Date: 2025-08-23 AO: ao-eagles-nest Q: Wax On PAX: Wheelie, Wreck-it Ralph, Dovetail, Little Red, Squash, Strat, Grant Franzen, Buckshot, Foxtrot, Papa John FNGs: 1 Papa John COUNT: 11 Since August 23, 1305 marks his execution, we’ll honor his life with a mix of grit, courage, and Scottish flair. “Freedom Beatdown: Wallace’s Last Stand” (60 min Full-Body, Cinder Block Focused) Warm-O-Rama (8 min) – “Rally the Clans” • SSH x 23 IC (for Aug. 23rd) • Arm circles, forward/backward (Scottish broadsword swings) • Block overhead presses x 13 IC (for 1305) • Hillbilly walkers x 20 IC (because Highlanders never marched…

Date: 2025-08-23 AO: ao-the-furnace Q: Chicken scratch PAX: BeWell, Woody, Mater, Newt, Wrecking Ball, Capsized, Ghostbuster, Gogurt, Turtle FNGs: None COUNT: 10 WARMUP: Pax got a preview of a day-in-the-life of a recovering back injury with: 30 SSH (4 is 1, IC) TA Marches OYO Tractioning (? The thing where you lie down and push your thighs away) And something a bit like smurph side steps. Glutes and core activated! THE THANG: Format: Circle up to get the movements, roll dice individually so we can watch the choices. Line up and do the exercise and then run to the cone…

Date: 2025-08-21 AO: ao-the-bluff Q: Blip PAX: Wax On, Squash, Dovetail, Wheelie, Slag, Wreck-it Ralph, Waterboy FNGs: None COUNT: 7 WARMUP: – Good mornings – Arm circles – Copperhead squats – Will Mays Hayes THE THANG: The Thang 1 – Pax 1 Run for the STOP sign – Pax 2 100 ea. of the following – Chest press – Squats – Skull Crushers – Flutter kicks – Curls for the Girls – Lunges (50 each leg) The Thang 2 – Partner Up – Each team will attempt to keep balloon from hitting the ground or popping – Exercises will have…

Date: 2025-08-21 AO: ao-downrange Q: QSignups PAX: Capsized FNGs: None COUNT: 2 This AO is a partnesrhip with 4:13 Strong which is a local organization whose mission is “Through faith-based vocational and life skills training, we build stronger men, stronger families and a stronger Nashville.” They have a 6-8 month residential program to accomplish this. 6 men are graduating today! Very cool stuff happening out here! Tags: ao-downrange, Capsized