F3 Tucson

Date: 2025-08-02 AO: ao-the-furnace Q: BeWell PAX: BeWell, Mr. Schneebly, Woody, Turtle, Capsized, Gogurt, Convoy, The Gaffer, Stroop FNGs: None COUNT: 9 WARMUP: Good Morning [8 IC] SSH [5 IC] Clamshells (shoutout Wrecking Ball) [5 each side OYO] Little Arm Circles [10 front and back IC] Michael Phelps [OYO] THE THANG: YHC devised three different challenges that test PAX ability to perform under pressure with things familiar and unknown. First Challenge: Signature Challenge, something representative of The Furnace, with an abbreviated version of “The Cube of Doooom” called “The block of doom”. 4 Stations of AMRAP 1. Coupon Curls [10]…

Date: 2025-08-02 AO: ao-eagles-nest Q: Blip PAX: Budget, Wheelie, Audit, Copper Top, Wax On, Yaris, Wreck-it Ralph, Little Red, Squash, Strat, Slice, @powerbait, @foxtrot FNGs: None COUNT: 14 WARMUP: Good Mornings Arm Circles/Flapjack Copperhead Squats Windmills THE THANG: TOLL BRIDGE- Pax 1 Round 1 – 10 Merkins Round 2 – 15 SSHs Round 3 – 10 Merkins Round 4 – 20 Primate Squats Round 5 – 10 Merkins Round 6 – 30 Sumo Squats PAX 2 AMRAP (Coupon Required*) Pick your poison, but do no exercise twice Curls* Overhead Presses* Skull Crushers* Goblet Squats* Flutter Kicks Mountain Climbers Lunges WWII…

Date: 2025-07-31 AO: ao-the-bluff Q: Audit , Dovetail PAX: Wax On, Squash, Wheelie, Little Red, Paul (Sardine), Waterboy, Graffiti FNGs: None COUNT: 9 WARMUP: Good mornings / Willie Mays Hays / Squat Raises / 5-1 Motivators THE THANG: Pax splits into 2 teams. T1 runs suicides on bball court T2 variable squats (each squat has different leg width) until 50 completed by each pax T1 performs Mtn Climbers (20 IC) T2 Dips until qty 50 reached Thang 2: 2 Rounds T1 Hand Stand Pushups AMRAP T2 SSH IC to 10 Evil Merkins – Dovetail counted down from 10 as we…

Date: 2025-07-30 AO: ao-nevermore Q: Wheelie PAX: Audit, Budget, Wax On, Blip FNGs: None COUNT: 5 WARMUP: Good mornings Side straddle hops High knees THE THANG: Modify as desired, and there was plenty of that. Ruck the bleacher stairs both ways Run a lap around the track Repeat ANNOUNCEMENTS: 2nd F lunch this Friday COT: General prayer Tags: ao-nevermore, Audit, Budget, Wax On, Blip

Date: 2025-07-30 AO: ao-run-club-the-trenches Q: Wrecking Ball PAX: BeWell FNGs: None COUNT: 2 WARMUP: OYO THE THANG: BeWell & I ran together, east of Eden… 3.5 miles MARY: breathing was difficult…. Does that count? ANNOUNCEMENTS: COT: BeWell has a full schedule, praying for rest and peace, caring for himself, in the midst of the heavy load. Wrecking Ball ‘s brother Joe is in a really rough place, navigating how to engage healthy, with care & wisdom. Also, all 4 kids are starting HS on Monday, 3 Sr’s & a Frosh!! Tags: ao-run-club-the-trenches, BeWell

Date: 2025-07-29 AO: ao-the-union Q: Little Red PAX: Wax On, Wheelie, Corn Stock (Garth), Dovetail, Waterboy, SpeedSquare, SpeedSquare FNGs: 1 SpeedSquare COUNT: 7 WARMUP: Good mornings Leg swings (fwd and sideways) Waist circles Willie Mays Hays Quad stretch THE THANG: As I mentioned in the preblast, just like an amazing en”core”, we must do it again to get stronger. PAX formed two teams for two stations for awesome core AMRAP. Switched stations after time was up ROUND 1: 5 minutes Team 1: – Leg lifts – Lunges – Freddie Mercurys – SSH Team 2: Ladder drills with deep side step…

Date: 2025-07-28 AO: ao-the-furnace Q: Wrecking Ball PAX: Mater, Chicken scratch, Roo (Matthew) FNGs: None COUNT: 4 Roo led us through a whole series of warm-ups that increased in difficulty, and blended into the bestdown We did core, Merkin-type stuff, farmer carries, and pull-ups (EMOM) MARY: Yes (built into the beatdown) COT: Matthew is starting work tomorrow after 2 weeks vacay, Capsized potential new job, Chicken scratch traveling Tags: ao-the-furnace, Mater, Chicken scratch, Roo (Matthew)

Date: 2025-07-27 AO: ao-the-furnace Q: Gogurt PAX: BeWell, Stroop, Wrecking Ball, Yo-Yo, Gogurt, Turtle, Chicken scratch, Capsized, Mater, The Gaffer FNGs: 1 The Gaffer COUNT: 10 WARMUP: 8 – Good Mornings 8 – Abe Vigodas 4 – Tie Fighters (each side) 10 – Copperhead Jump Squats 6-to-1 Merkin Pyramid THE THANG: Mary #1 – Mind Your Manners (elbows) 25 – Imperial Walkers (2=1) 15 – Left side plank hold with leg lift 25 – Freddie Mercurys (2=1) 15 – Right side plank hold with leg lift 25 – Penguins (2=1) MOT: wheelbarrow 40 yds w/ partner then switch on return…

Date: 2025-07-26 AO: ao-eagles-nest Q: Wax On PAX: Waterboy, Wreck-it Ralph, Dovetail, Strat, Blender, Buckshot, Little Red, Wheelie, Squash (Donn Hines), Slice, Foxtrot FNGs: None COUNT: 12 WARMUP: Some shoulder stretches, copperhead squats, grass grabbers, and Abe Vagotas. THE THANG: Q pulled a card from the bodyweight card stack and the pax performed the exercise until the timer went off. Simple. Today’s timer was one member of the pax doing 100 punches against another holding the pads. To keep things interesting, the pad holder could take a swing at the puncher’s head. If the puncher failed to dodge, evade, or…

Date: 2025-07-25 AO: ao-run-club-the-trenches Q: BeWell PAX: Paddywhack FNGs: None COUNT: 2 WARMUP: Stretches OYO THE THANG: Running for fun MARY: We use our abs to run I’m pretty sure… ANNOUNCEMENTS: COT: Paddywhack Mental health struggles and support as girlfriend has started work this week BeWell unprocessed emotions that may be affecting relationships Tags: ao-run-club-the-trenches, Paddywhack

Date: 2025-07-24 AO: ao-the-bluff Q: Audit PAX: Dovetail, Squash (Donn Hines), Wax On, Wheelie, Slag, Waterboy FNGs: None COUNT: 7 Welcome to F3 at ao-the-bluff! I am Audit and I was grateful to be your Q this morning. F3 Core Principles: Open to ALL men, free to all men, held outdoors, led in a rotating fashion, ends with COT. I am no fitness professional so push yourself but do not hurt yourself. Modify as necessary. I promised no cardio and held to my word this morning to the dismay of our knees…. WARMUP: Good mornings / Abe Vigodas / Seal…

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 who drive. Tags: ao-nevermore, Wax On, Wheelie, Steve Vance (Slag)

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 common folk) and how they can be worked into other exercises! WARMUP: Good mornings / Tie Fighters / Mike Tyson Merkins (Slow and Hold) / Copperhead dry docks / 5-1 motivators THE THANG: 3 Exercises with SSH in between. Round 1 10 reps. Round 2…

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 injuries) MARY: ANNOUNCEMENTS: Breakfast this Saturday after the beat-down COT: Paddywhack ‘s M starting work today, Our brothers, Brad & Joe are doing well, Physical/mental health ( Chicken scratch, + the two of us, + others) Woody & his M + 2.0 Tags: ao-the-furnace, Paddywhack

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 stations in order to complete one objective of each mission. Mission 1: Bomb Deactivation! Unlock the door, unlock device surrounding the bomb, finally deactivate it – Station 1: 10x jump lunges – Station 2: 10x Dry docks – Station 3: 10x squats – Station 4:…

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 Eagles Nest workout on Saturday 7/12. It depended on a semi-random shuffling of a deck of cards. The number of reps was determined by the denomination of the card: 2-5 = 12 – 15 reps; 6-10 = 15 reps; 10, J = 10 reps (yay!),…

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 the warm-up was suicide variations, starting with just running, then Carioca (not Karaoke I learned – check the Exicon), then backpedal, and finally high skips. THE THANG: We then mosied on over to the baseball field to put all of the July challenge Carolina dry…

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, exercise” – Side straddle hop – Willy Mays Hayes (quick story about “Major League” line… one of my all time favorites – Good Mornings – OYO whatever you need THE THANG: run .25 all together AMRAP: 3x 5 pull-ups, 10 merkins, 15 squats 1 min…