F3 Tucson

Date: 2025-03-19 AO: ao-run-club-otb Q: BeWell , Wrecking Ball PAX: Wrecking Ball, BeWell FNGs: None COUNT: 2 WARMUP: Stretches OYO THE THANG: Running for fun, both with goals to go far and push ourselves. Had an honorary member for about a mile. :dog2: MARY: Nope ANNOUNCEMENTS: COT: BeWell motivation to get back in the swing […]

Date: 2025-03-17 AO: ao-the-furnace Q: hooligan PAX: Wrecking Ball, Capsized, Mater, Woody, Chicken scratch, hooligan, Philip Hendricks, Moonshine, Grantham (Rafi) FNGs: 1 Grantham (Rafi) COUNT: 9 WARMUP: high knees, butt kicks, pterodactyls. THE THANG: within the pairs, getting through 100 pull-ups, 200 merkins, 300 squats. Half the pair runs, half the pair does the thing. […]

Date: 2025-03-15 AO: ao-the-furnace Q: BeWell PAX: BeWell, Capsized, Chicken scratch, Daffy duck, Gogurt, Mr. Roboto, Mr. Schneebly, Paddywhack, Stroop, Wrecking Ball, Nick (Rubber) FNGs: None COUNT: 11 WARMUP: Music inspired: Renaissance men are self-motivated men of culture. Motivators in cadence 5-count Heel-Toe Bounces (from hip hop) in cadence (4/4) 15-count Charleston (1920s dance move) […]

Date: 2025-03-13 AO: ao-the-bluff Q: Wax On PAX: Spike, Squash (Donn Hines), Dovetail FNGs: None COUNT: 4 F3 Workout: “Planetary Beatdown” Time: 45 min Equipment: Cinder blocks Format: Warm-up, The Thang (Main Workout), and Cool-down AOQ Theme: Planets – Each exercise represents a planet’s characteristics (size, gravity, or mythology). Warm-Up (10 min) – “Planetary Orbits” […]

Date: 2025-03-12 AO: ao-run-club-otb Q: Wrecking Ball PAX: Paddywhack, Woody, BeWell FNGs: None COUNT: 4 WARMUP: OYO in the rain THE THANG: run into the gloom & back again (most goals = get it done!) MARY: only if you sucked in your stomach while you ran COT: Praise: BeWell ‘s car, God’s provision & God’s […]

Date: 2025-03-11 AO: ao-the-union Q: CareBear PAX: Wax On, Dovetail, Corn Stock (Garth), Spike, CareBear FNGs: None COUNT: 5 Hey Guys! Q went had no Idea what to do for a work out today, so I went into my box of laminated Q’s and I remembered Spicy Dice! What a horrible-ly fun blast from the […]

Date: 2025-03-10 AO: ao-the-furnace Q: Mater PAX: hooligan, Capsized, Chicken scratch, Paddywhack, Woody FNGs: None COUNT: 6 WARMUP: Good Mornings x10 and Michael Phelps THE THANG: x20 squats, x10 merkins, x5 pull ups, x5 burpees, and 1/4 lap. Repeat as time allows ( group made 6 laps) MARY: x15 butt ups, x20 penguins, x15 box […]

Date: 2025-03-08 AO: ao-the-furnace Q: Woody PAX: Capsized, Chicken scratch, Paddywhack, Daffy duck, BeWell (Jorge), Philip Hendricks, Convoy, Woody, Mr. Schneebly, Nick (JigglyPuff) FNGs: 1 Nick (JigglyPuff) COUNT: 9 Warmup – Tricep / shoulder stretches – Hillbillies: hands folded together over head, lift each leg up and out in alternating fashion – 21’s: PAX do […]

Date: 2025-03-08 AO: ao-eagles-nest Q: Blender PAX: Dovetail, CareBear, Wreck-it Ralph, Corn Stock (Garth), Blender, Wheelie, Wax On, Blip, Audit, Strat, @foxtrot, @waterboy, @smallfry, @buckshot, , None FNGs: 1 None COUNT: 13 WARMUP: We went around picking our favorite warmups such as good mornings, merkins, burpees, side straddle hops, arm circles, and squats. THE THANG: […]

Date: 2025-03-05 AO: ao-run-club-otb Q: Woody PAX: Paddywhack, Mater, Wrecking Ball, Woody FNGs: None COUNT: 4 WARMUP: stretch OYO THE THANG: Run at your own pace MARY: ANNOUNCEMENTS: COT: Wrecking Ball week of fasting Paddywhack Air Force Base event Mater job transition Tags: ao-run-club-otb, Paddywhack, Mater, Wrecking Ball, Woody

Date: 2025-03-06 AO: ao-the-bluff Q: Audit PAX: Wax On, Wreck-it Ralph, Squash (Donn Hines), Dovetail, Wheelie FNGs: None COUNT: 6 We were either saying bye to our dad bods or we were keeping the dad bods at bay this morning. Wreck-it Ralph said he saw a dad bod left behind this morning…….I still have mine […]

Date: 2025-03-04 AO: ao-the-union Q: Wrecking Ball PAX: Paddywhack, Wreck-it Ralph, Wax On, Corn Stock (Garth) FNGs: None COUNT: 5 The Pax went through the 5 core tenants of F3, then the Q reminded everybody he’s not a professional and to modify as needed WARMUP: Good mornings – in cadence Willy Mays Hays – in […]

Date: 2025-03-03 AO: ao-the-furnace Q: Wrecking Ball PAX: Capsized, Paddywhack, Woody, hooligan, Chicken scratch, Mater FNGs: None COUNT: 7 WARMUP: Good Mornings, in cadence Grass Grabbers, in cadence Upper body stretching OYO THE THANG: .5 mile Group Mosey Pull-ups: 8 min AMRAP Merkins: 8 min AMRAP Squats: 8 min AMRAP .5 mile Group Mosey Capsized […]

Date: 2025-03-01 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball, Woody, Paddywhack, Chicken scratch, BeWell (Jorge), Newt, Capsized, Cowbell (Ray Salcido), Philip Hendricks, Stroop FNGs: None COUNT: 10 I am NOT a professional. YHC revisited how to call exercises. “Next Exercise is ____ Starting position, move. In cadence. Exercise!” A few examples of counting can be: […]

Date: 2025-03-01 AO: ao-eagles-nest Q: Wheelie PAX: Wreck-it Ralph, Dovetail, Blip, Audit, Broccoli, Spike, Squash (Donn Hines), Strat, Foxtrot, Waterboy, Common Core, Buckshot FNGs: None COUNT: 13 WARMUP: Good mornings Arm circles fwd/flapjack Overhead claps High knees Side straddle hops THE THANG: Formed a circle and each PAX member in turn becomes “the dude” that […]

Date: 2025-02-27 AO: ao-the-bluff Q: Audit PAX: Wax On, Squash (Donn Hines), Wheelie, Kansas City FNGs: None COUNT: 5 Ups and Downs Life has them so we prepared for them together this morning. Reminder to all F3 Tucson Pax that we are here for each other through the Ups and Downs of life. Keep picking […]

Date: 2025-02-25 AO: ao-the-union Q: Dovetail PAX: Wheelie, Wax On, Audit, Paddywhack FNGs: None COUNT: 5 Disclaimer: I’m not a professional, push yourself, don’t hurt yourself. WARMUP: – squats – hamstring sweeps – break dancers – Arm Circles IC – bird dogs THE THANG: Strength portion: 25s work/15s rest tabata 1. Thrusters – Cindy 2. […]

Date: 2025-02-24 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Wrecking Ball, hooligan, Paddywhack FNGs: None COUNT: 5 The journey consisted of a “half” mile run, followed by 90 seconds of as many reps as possible, Merkins pull-ups and air squats. The center of the Murph consisted of three rounds of ring of fire style squats, […]

Date: 2025-02-22 AO: ao-the-furnace Q: Wrecking Ball PAX: Capsized, Paddywhack, Chicken scratch, Philip Hendricks, Cowbell (Ray Salcido), Elliot Wnek, Mr. Schneebly, Stroop, Double Tap, Jackson Pollock (MJ Padua) FNGs: 1 Jackson Pollock (MJ Padua) COUNT: 11 WARMUP: “Welcome to F3, it starts and ends on time…” Walked through the 5 core principles of F3 In […]

Date: 2025-02-22 AO: ao-eagles-nest Q: Squash (Donn Hines) PAX: Audit, Dovetail, Corn Stock (Garth), Strat, Budget, Wheelie, Tagalong, Wreck-it Ralph, Waterboy, PowerBait, FoxTrot, Moab, Busted FNGs: 2 Moab, Busted COUNT: 14 WARMUP: Good Mornings. Butt Kickers, 5-to-1 Motivators, Abe Vigodas, Willie Mays Hayes THE THANG: Four Rounds of: Minute 1 – coupon Squat Minute 2 […]