F3 Tucson

Date: 2025-08-20 AO: ao-downrange Q: QSignups PAX: Capsized FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

Date: 2025-08-20 AO: ao-run-club-the-trenches Q: BeWell PAX: Mater FNGs: None COUNT: 2 WARMUP: Stretches OYO THE THANG: Running for a little bit MARY: ANNOUNCEMENTS: Runs are better together, and the trenches will always have you with open arms! Mater attendance in spirit COT: Tags: ao-run-club-the-trenches, Mater

Date: 2025-08-20 AO: ao-nevermore Q: Wheelie PAX: Dovetail, Waterboy, Blip, Wax On, Foxtrot FNGs: None COUNT: 6 WARMUP: Poorly begun, expertly finished 5 to 1 motivators Stretch it out OYO THE THANG: We laughed We grunted We whined We ran We rucked We blasted our abs OYO on the bleachers. ANNOUNCEMENTS: LOTS coming up over the next several weeks. Review recent posts and update your calendars so you don’t miss anything amazing. COT: tin man and his family. Wax On and his family’s travels and daughter at NAU. Tags: ao-nevermore, Dovetail, Waterboy, Blip, Wax On, Foxtrot

Date: 2025-08-19 AO: ao-the-union Q: Wheelie PAX: Corn Stock (Garth), Wax On, Blueline, CareBear, Sticks, Flo FNGs: 1 Flo COUNT: 7 WARMUP: Good mornings Arm circles fwd/flapjack 5-1 motivators Copperhead merkins Copperhead squats THE THANG: Round 1: 45/15 Tabata Copperhead shoulder press Copperhead squat Copperhead curls Copperhead dead lift Copperhead Bulgarian split squat L Copperhead standing skull crushers Copperhead Bulgarian split squat L Copperhead Dips w/ Cindy on lap (or under feet) The in between 60s step up w/ Cindy OYO Round 2 45/15 Tabata Copperhead Upright row Copperhead archer push-up r Copperhead Pullover Copperhead archer push-up l Copperhead Glute…

Date: 2025-08-19 AO: ao-downrange Q: Sandtrap PAX: Audit FNGs: None COUNT: 2 WARMUP: OYO Stretches THE THANG: Just over two loops at Washington Park for a total of 6 mile high miles. No extra inhaler usages needed for Audit but it was dicey for a while. Great push by Sandtrap to get us out there and rolling! Tags: ao-downrange, Audit

Date: 2025-08-18 AO: ao-the-furnace Q: Wrecking Ball PAX: Little Red, Mater, Sockos, Chicken scratch, Capsized, hooligan, Paddywhack FNGs: None COUNT: 8 I’m Wrecking Ball, not a professional (but I do the difference between a hamstring and a quad, Little Red ) Mater , Capsized , & Wrecking Ball ran 3+ miles for EX WARMUP: The Q’s approved P.T. (Non) stretches: All in Cadence – LBAC (reversed after 7) – Seal Claps – Lunges – Clam Shells 10 Burpees, thank you Sockos THE THANG: Run (about) .5 miles all together, through the Olive trees 5x 5 pull-ups, 10, merkins, 15 squats,…

Date: 2025-08-16 AO: ao-the-furnace Q: Turtle PAX: Capsized, BeWell, Turtle, Wrecking Ball, Chicken scratch, Double Tap, Gogurt, Mr. Schneebly, The Gaffer, Dusty Bottoms, Ghostbusters FNGs: 2 Dusty Bottoms, Ghostbusters COUNT: 11 WARMUP: Arm circles small front/back 10 merkins in cadence 20 squats OYO 10 Freddie Mercuries in cadence 40 second bird dog 40 second invisible chair THE THANG: Phase 1: Mobility 20 Willie Mays squats Bear crawl 20 yards Do 5 pull-ups Bear crawl back. Repeat AMRAP Phase 2: Partner hand-offs Cindy Presses (7 mins) Cindy Curls (7 mins) ANNOUNCEMENTS: COT: BeWell Getting his ducks in a row and having…

Date: 2025-08-16 AO: ao-eagles-nest Q: Little Red PAX: Blueline, Blip, Wreck-it Ralph, Dovetail, Buckshot, Strat, Wax On, CareBear, Waterboy, Slice, tin man, Wheelie, Audit, Stixs, Foxtrot, Big Bad FNGs: None COUNT: 17 WARMUP: Abe Vigodas Willie Mays Hays OYO child’s pose c, l, r Copperhead squats Good mornings Arm circles Flapjacks OYO quad stretch THE THANG: My goal was a relay race that everyone could win in their mind. Audit asked for a medal, but all I brought was a BD :wink:! PAX partnered up. One side did various running drills to cones while the other did resistance exercises with…

Date: 2025-08-14 AO: ao-the-bluff Q: Audit PAX: Wax On, Dovetail, Wheelie, Blip, Waterboy, Slag FNGs: None COUNT: 7 F3 is you vs you but today we worked in a team competition. Why you ask? Because our focus/drive/effort/accountability can differ when working for ourselves as opposed to working as part of a team. WARMUP: Artifical Turf grabbers Squnges Merkin to Side Plank leg stretches on wall Mosey Asphalt swipers Squnges SSH Copperhead Erkins Mosey Asphalt swipers SSH Mt Climbers Inchworms Mosey Good and warm! THE THANG: Performed on the Bluff Hill Thang 1: Compete with one self Hillicides: 5 stations for…

Date: 2025-08-13 AO: ao-nevermore Q: Blip PAX: Audit, Slag, Kale, Little Red, Wax On, Wheelie FNGs: None COUNT: 7 WARMUP: Good mornings, Abe Vigodas, Copperhead Squats THE THANG: Running, Rucking, Walking, and Bleachers Note: Wheelie did bear crawls up AND down the bleachers. Thanks to Wax On for the video. ANNOUNCEMENTS: The Furnace is hosting a GoRuck event on Sep. 20th. BD prior to the event. Family members are welcome to ruck. Time info will be posted later. Hot dog cookout hosted by Little Red . Sign up for the sides on 2ndf. Location and time TBD COT: Prayers for…

Date: 2025-08-13 AO: ao-run-club-the-trenches Q: Wrecking Ball PAX: BeWell FNGs: None COUNT: 2 WARMUP: warmup OYO… there was a :snake: right near where we start (a young rattlesnake) … be careful out there! Somebody was already calling 911 THE THANG: Set goals and chase ‘em down. We both hit our goals, but it was definitely a grind. Got to see Gogurt & give a high-five. I prayed for you & your family! MARY: I think we sucked the gut in a little while we ran :sunglasses: ANNOUNCEMENTS: COT: BeWell has a very full year ahead, working 2 jobs and knocking…

Date: 2025-08-12 AO: ao-the-union Q: Wax On PAX: Audit, Wheelie, Capsized, Corn Stock (Garth), Slag FNGs: None COUNT: 6 F3 Schrödinger’s Workout 45-Minute Total Body Beatdown “Until we start, you don’t know if this will kill you or make you stronger… it’s probably both.” Warm-Up – “Opening the Box” (5 min) • SSH – 20 IC • Arm Circles – 10 forward / 10 backward IC • Imperial Walkers – 15 IC • Cinderblock Deadlift to Curl to OH Press (performed slowly) – 10 OYO • Cinderblock Bear Hug Hold – 30 seconds (sort of did this as we migrated…

Date: 2025-08-11 AO: ao-the-furnace Q: hooligan PAX: Wrecking Ball, Mater, Chicken scratch, Paddywhack, Sockos, hooligan FNGs: None COUNT: 6 WARMUP: Willie Mays, SSHs, Windmills THE THANG: 3 sets of 5x10x15 followed by roll the dice choice of four possible exercises followed by quarter mile run. Rinse and repeat. MARY: No ANNOUNCEMENTS: one year anniversary of the Murph at the furnace, hotdog and hamburger get together September 13, family 5K September 20 COT: first day coming up at the co-op preschool for the kids of Chicken scratch and Mater. Praying for the safe return of the hostages to Israel and peace…

Date: 2025-08-09 AO: ao-eagles-nest Q: Waterboy , Squash PAX: Tagalong, Slice, Buckshot, Squash, Wreck-it Ralph, Wax On, Strat, Blip, Copper Top, Wheelie, Blender, Dovetail, Yaris, Waterboy, Aimhigh, Cinco, Foxtrot, Gizmo, Lay up, Powerbait, Bob Ross, Magellan, Igloo FNGs: 3 Bob Ross, Magellan, Igloo COUNT: 23 WARMUP: None THE THANG: Waterboy’s half 5 stations: 1. Herkins 2. Cindy Squats 3. Buddy Sit-ups 4. Smerkins 5. Chest Press Each station was a 1 minute AMRAP, in between stations we switched between 5 to 1 motivators or copperhead squats IC as a group All exercises were 1 minute followed by 15 seconds of…

Date: 2025-08-09 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball, Chicken scratch, Gogurt, Woody, BeWell, Capsized, Paddywhack, Mater, Turtle FNGs: None COUNT: 9 Woody prioritized hydration over punctuality and had no ragrets in administering burpees. Sadly this erased Chicken scratch’s best effort to hustle into the circle to avoid them… WARMUP: Good Mornings BURPEES 2 lap mosey (because 2>1) 2nd lap included side shuffles and bounders Pax had a discussion about the term “modify as necessary”. We need to mean it. It’s you vs you out here. And as a Q, we need to have modifications ready and/or be prepared to…

Date: 2025-08-07 AO: ao-the-bluff Q: Wheelie PAX: Blip, Little Red, Wax On, Slag, Squash FNGs: None COUNT: 6 WARMUP: Copious jaw flapping THE THANG: 3 stations with 2 exercises per station. 5 reps per exercise. Each rep is 5 seconds up and 5 seconds down. Each exercise is performed a total of 4 times. Everybody wore a weighted vest or ruck. Station 1: Heavy Curls and overhead presses. Station 2: Heavy Vertical rows and lateral raises Station 3: Weighted Burpees and calf raises MARY: Weighted big boi sit-ups Weighted Dead lifts Weighted side bend ANNOUNCEMENTS: F3 meal coming up soon.…

Date: 2025-08-06 AO: ao-nevermore Q: Audit PAX: Wax On, Blip, Wheelie, Slag, Kale, Budget FNGs: None COUNT: 7 It was a warm morning but a good morning. EC Interval runs for Budget, Kale, and Audit that really hurt this morning. Mostly ruckers for the BD today with Wheelie creating a breeze as he zipped past us on his runs. Bleachers were used with ruck packs with the following MOTs up the stairs: Lunges / Hops (ouch) / happy feet on each step (both feet on each step quickly) / backwards walk. Mumblechatter about how our shoulders and core were sore…

Date: 2025-08-06 AO: ao-run-club-the-trenches Q: Capsized PAX: Woody, BeWell, Capsized FNGs: None COUNT: 3 WARMUP: OYÓ THE THANG: Running west of Eden MARY: sorry but no ANNOUNCEMENTS: 9/11 Tower Challenge COT: BeWell lots of decisions – prayer for peace and wisdom Capsized new job prospect – peace in the waiting and vision/motivation to finish well if that is the outcome Tags: ao-run-club-the-trenches, Woody, BeWell, Capsized

Date: 2025-08-05 AO: ao-the-union Q: Wax On PAX: Dovetail, Audit, Wheelie, Slag, Corn Stock (Garth) FNGs: None COUNT: 6 WARMUP: happened THE THANG: We did the Deck of Death: Core Cardio Edition today. There are 100 reps of each move in the deck. We blasted through 3/4 of the deck today at a cardio adjacent pace. 75 mountain climbers 75 Spider-Man planks 50 American hammers 75 leg lifts 60 high knees 75 side straddle hops 75 big boy sit ups 70 Freddie Mercurys 50 skier hops And we pulled every single burpee card. 100 burpees. :face_vomiting: Finisher move: Grab a…

Date: 2025-08-04 AO: ao-the-furnace Q: Capsized PAX: Woody, Wrecking Ball, Mater, Capsized, Chicken scratch, hooligan, Baby Back FNGs: None COUNT: 7 WARMUP: Good Mornings Seal Claps OH Claps Michael Phelps Hillbilly Squats Grass Grabbers 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. Rinse and Repeat. Keep it simple and stupid. Pro Tip: Get a tattoo to opt out of squats in favor of merkins…