F3 Tucson

Date: 2025-07-08 AO: ao-the-union Q: CareBear PAX: Dovetail, Corn Stock (Garth), Paddywhack FNGs: None COUNT: 4 WARMUP: 10 Burpees OYO 10 Good Mornings 8 Sir Fazio Arm Circles 8 FlapJack 10 Willie Mays Hayes and…. 1 McDuck (https://f3nation.com/exicon-run/c/legs/b/mcduck) Then PAX ran on the outskirts of the Ball Field. THE THANG: Mosey (with Cindy to the B-Ball Court) Partner Up (Carebear and Cornstalk, Dovetail and PaddyWhack) Partners completed a Dora Heavy. 100 Overhead Presses 200 Cindy Swings 300 Curls Mosey Back to the Flags. MARY: Abs are all you need! While holding the top position of a crunch, PAX listened to…

Date: 2025-07-12 AO: ao-eagles-nest Q: Squash (Donn Hines) PAX: Dovetail, tin man, Copper Top, Strat, Blip, Wheelie, Kale, Little Red, Wreck-it Ralph, Foxtrot FNGs: None COUNT: 11 WARMUP: 5-1 Motivators Abe Vigodas Mosey around splash pad. THE THANG: I titled our workout “July Challenge on Steroids”, since it was inspired by Dovetail’s July Challenge. It depended on a random draw from a deck of cards. The number of reps is determined by the denomination of the card: 2-5 = 15 reps; 6-10 = 16-20 reps; Face card = 20 reps; Ace = 30 reps. The suit determined the two exercises…

Date: 2025-07-12 AO: ao-the-furnace Q: Capsized PAX: Stroop, Mr. Schneebly, Newt, Paddywhack, Turtle, Yo-Yo, Capsized FNGs: None COUNT: 7 WARMUP: Good mornings Michael Phelps Grass grabbers Copperhead Merkins Low slow sumo squats 6-1 Motivators to get excited about the deals! THE THANG: Prime Day! 6 Rounds on a 6 minute timer Rounds 1-3 Thrusters at the bottom hill, the run up the hill and complete 10 lunges Round 3-6 Cindy Curls at the bottom hill, then run up and complete 10 merkins The number of thrusters and then Cindy Curls increased each cycle to the next Prime Number. Prime numbers…

Date: 2025-07-10 AO: ao-the-bluff Q: Little Red PAX: Audit, Squash (Donn Hines), Blip, Paul (Sardine), Wheelie, None FNGs: 1 None COUNT: 6 WARMUP: Arm circles Flapjacks GAM stretch Calf raises Copperhead squats Butt kickers Willie Mays Hays THE THANG: AMRAP, 3 rounds, 1 min each exercise. PAX ran up the hill and back after the first round but did three quick laps up from the small wall to basketball hoop after second. No run after third round due to time Round 1: BBSU Leg lifts Merkins SSH Low Plank Round 2: Lunges in place Cindy curls Bicycles Merkins w Cindy…

Date: 2025-07-09 AO: ao-run-club-otb Q: Audit PAX: Budget, Blip, Little Red, Kale FNGs: None COUNT: 5 Out and back hill run for EC where we met with the ruckers and headed east. Next was some more out and backs to meet the ruckers and then walked back. Ended on the track for a mile where Audit ran into some bad track etiquette that he must share with Wheelie . Great morning fellas, we are able so we pushed! Tags: ao-run-club-otb, Budget, Blip, Little Red, Kale

Date: 2025-07-07 AO: ao-the-furnace Q: Chicken scratch PAX: Mater, hooligan, Sockos, Stroop, Valium (Gabriel) FNGs: None COUNT: 6 WARMUP: Some arm circles and lbac forward and reverse, then good mornings THE THANG: Roll die, that’s your pull up #. Do those and come back. Roll again. That roll X pull up # is your Merkin #. Do those and come back. Roll again. That roll + nerkin roll x pull ups => your squat #. If that sounds complicated then look at the whiteboard. Given that this left the possibility of leaving the beatdown without being beat down enough, pax…

Date: 2025-07-05 AO: ao-the-furnace Q: Capsized , Wax On PAX: Wax On, Sockos, Stroop, Woody, Chicken scratch, Newt, Mater, Turtle, Yo-Yo, BeWell, Capsized FNGs: None COUNT: 11 WARMUP: Good Mornings Michael Phelps Grass Grabbers Low slow Sumo Squats Penalty Burpees :eyes: THE THANG: 99 Bottles of Bev on the Wall… 10 bottles of beer: The PAX line up side-by-side, plank, relay merkin 10 pieces of PVC down the line where you grab a piece of pvc with your right hand, merkin, roll it to you left hand, merkin, pass it to the guy on the left, get another from your…

Date: 2025-07-05 AO: ao-eagles-nest Q: Audit PAX: Dovetail, Paul (Sardine), Squash (Donn Hines), Little Red, Waterboy, Slice, Strat, Blip, Buckshot, Foxtrot, Tin-Man (Kendall) FNGs: 1 Tin-Man (Kendall) COUNT: 12 F3 is a community of men with the intent on invigorating male leadership in our communities. Thank you men for being leaders with me this morning! I am no professional so please modify as necessary. Push yourself don’t hurt yourself. We are able so we do! WARMUP: Q was out of breath from EC so like good firemen who are always at the ready the Pax jumped in to lead warmup.…

Date: 2025-07-04 AO: ao-special-events Q: Capsized PAX: Wax On, Sockos, Dovetail, Paddywhack, Wrecking Ball, Woody, Chicken scratch, Gogurt, Mater, BeWell, Capsized, Convoy, Daffy duck, Little Red, Wreck-it Ralph, Waterboy FNGs: None COUNT: 16 WARMUP: Good mornings Willy Mayes Hayes Seal Claps OH Claps Imperial Walkers THE THANG: :flag-us: 1776 :flag-us: GAUNTLET 100 Forward Lunges 100-Yard Bear Crawl 100 Tricep Dips 100 Leg Raises 100-second Plank Hold 100 Side Straddle Hop 100 Air Squats 100-Yard Sprint 100 Merkins 100 Cindy Curls 100 Skier Jacks 100-second Wall Sit 100 Cindy Overhead Press 100 BBSU 100 Mountain Climbers 100 Alternating Step-ups 100 Alternating…

Date: 2025-07-03 AO: ao-the-bluff Q: Dovetail PAX: Squash (Donn Hines), Blip, Audit, Wax On, Waterboy, Sardine FNGs: 1 Sardine COUNT: 7 Welcome Sardine! Warm-Ups: Windmills – 10 IC Arm Circles (forward/backward) – 10 IC each Frankensteins – 10 IC Plank to frog stretch – 6 slow reps Then everyone drew their the cards for the day and did the first round. THE THANG: 🥊 Part 1: Combat Cadence High punches (eye level) – 25 IC Solar plexus punches (chest level) – 25 IC Low kicks (knee/ankle) – 10 each leg IC Medium kicks (waist height) – 10 each leg IC…

Date: 2025-07-02 AO: ao-run-club-the-trenches Q: Woody PAX: Woody, Wrecking Ball, Capsized, BeWell, Paddywhack, Daffy duck, Double Tap FNGs: None COUNT: 7 WARMUP: Stretch OYO THE THANG: Run at your own pace ANNOUNCEMENTS: 4th of July workout this Friday! COT: BeWell reunited with M after a week of travel Wrecking Ball house troubles Paddywhack recovering from illness, long road ahead to get well Tags: ao-run-club-the-trenches, Woody, Wrecking Ball, Capsized, BeWell, Paddywhack, Daffy duck, Double Tap

Date: 2025-07-02 AO: ao-run-club-otb Q: Audit PAX: Dovetail, Little Red, Blip FNGs: None COUNT: 4 Began with some stretching and at least a start on the monthly challenge for Dovetail and Audit. Two rucked and 2 ran. A nice headwind when heading East but strangely it didn’t feel like it helped at all when heading West. We were they because we were able and we are working ourselves to stay able longer. Tags: ao-run-club-otb, Dovetail, Little Red, Blip

Date: 2025-06-25 AO: ao-run-club-the-trenches Q: Woody PAX: BeWell, Wrecking Ball, Flintstones FNGs: None COUNT: 4 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-run-club-the-trenches, BeWell, Wrecking Ball, Flintstones

Date: 2025-07-01 AO: ao-the-union Q: Wax On PAX: Audit, Dovetail, Little Red, Waterboy, Capsized, Wheelie, Corn Stock (Garth) FNGs: None COUNT: 8 Crime-Scene Warm-Up (9 min — Plyometric Focus) 2 rounds — 30 seconds work, 15 seconds rest: • High-Knee Skips (explosive height) • Invisible Jump Rope (fast feet) • Alternating Lunge-Jumps • Skater Bounds (side to side) • Carioca down & back (approx. 20 yards)
 Leg Block — “Felonious Lower Body” (14 min) EMOM style (Every Minute on the Minute). Do the movement, rest for the remainder of the minute. Cycle through these 7 moves, repeat 2x: 1 Cinder-Block…

Date: 2025-06-30 AO: ao-the-furnace Q: Mater PAX: Wrecking Ball, Chicken scratch, Paddywhack, hooligan, Matt (Roo) FNGs: 1 Matt (Roo) COUNT: 6 WARMUP: Good mornings and Grass Grabbers THE THANG: x5 pull-ups, x10 Merkins, x15 Lunges, and x20 squats followed by a partial lap (varied as we went along) AMRAP achieved roughly 1/2 Murph by most (extra by others) MARY: Satisfied as seen above ANNOUNCEMENTS: 1776 workout at read park, first Friday meet up at Rudy’s, and Stroop survey for breakfast. COT: Wrecking Ball – A/C is still out and they are thankfully displaced with A/C. Resolution quickly from home warranty…

Date: 2025-06-28 AO: ao-eagles-nest Q: Blip PAX: Dovetail, Squash (Donn Hines), Slice, Sandtrap, Blip, Buckshot, Waterboy, Strat, Wreck-it Ralph, Wax On, @foxtrot FNGs: None COUNT: 11 WARMUP: Good Mornings Arm Circles Copperhead Squats THE THANG: HIIT Workout Circuit 1 High Knees Speed Skaters Merkins Mountain Climbers Curls for the Girls Circuit 2 SSH Squats Lunges WWII Sit ups Skull Crushers Circuit 3 ‘Merican Hammers Primate Squats Mountain Climbers Upright Rows (arm #1) Upright Rows (arm #2) Circuit 4 Goblin Squats Backward Lunges Butt Kicks Flutter Kicks Chest Presses Between Circuit Thang: Two teams going head to head in Corn Hole…

Date: 2025-06-28 AO: ao-the-furnace Q: Yo-Yo , Capsized PAX: Capsized, Turtle, Chicken scratch, Stroop, BeWell, Wrecking Ball, Newt, Convoy, Woody, Mader FNGs: None COUNT: 11 WARMUP: – Good mornings – imperial walkers – seal claps – BURPEES THE THANG: – 800-ish meter run – 3x trips around the doom cube – Station 1: 20 coupon curls –> drunken bear crawls – Station 2: 10 coupon thrusters –> coupon lunges – Station 3: 10 situps/10 twists –> brick layers – Station 4: 10 burpees over coupon –> murder bunnies – Finish with 4x farmer’s carry around the doom cube ANNOUNCEMENTS: Be…

Date: 2025-06-26 AO: ao-the-bluff Q: Wax On PAX: Dovetail, Waterboy, Little Red, Squash (Donn Hines), Kata (Jay), Sandtrap FNGs: None COUNT: 7 Warm Ups Started with some oyo arm stretches including michael phelps and okinawan drums to get the blood flowing a bit, then moved into a few minutes of Plyometrics for warm up. 10 Pony wall squats 10 Pony wall explosive jump squats 10 Pony wall lunges 10 Pony wall explosive lunges 10 Pony wall Irkins 10 Pony wall explosive Irkins The Thang Discussed the benefits of power walking on our way to the hill, since it’s a June…

Date: 2025-06-24 AO: ao-the-union Q: CareBear PAX: Wax On, Wheelie, Sandtrap, Corn Stock (Garth) FNGs: None COUNT: 5 Happy Belated Birthday Army! We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. “Leave no man behind, but leave no man where you find him.” F3 is… · Free of charge. · Open to all men. (and their Children every once and a while.) · Held outdoors, rain or shine, heat or cold. · Led by men who participate in the workout in a rotating…

Date: 2025-06-25 AO: ao-run-club-otb Q: Wax On PAX: Budget, Kale, Buckshot, Sandtrap, Blip, Slice FNGs: None COUNT: 7 Some ran, some walked, some rucked. Tags: ao-run-club-otb, Budget, Kale, Buckshot, Sandtrap, Blip, Slice