F3 Tucson

Date: 2025-06-23 AO: ao-the-furnace Q: hooligan PAX: Chicken scratch, Wrecking Ball, Mater, hooligan FNGs: None COUNT: 4 WARMUP: Imperial Walkers, Hello Dollies, Windmills THE THANG: Sets of pull-ups/lunges, dips/big boy sit-ups, merkins/squats split up by quick runs around the large playground. MARY: ANNOUNCEMENTS: Krampus in December! A breakfast thing soon we think. COT: prayers for @frogman for the new baby, for folks in the Middle East caught up in war. Tags: ao-the-furnace, Chicken scratch, Wrecking Ball, Mater, hooligan

Date: 2025-06-21 AO: ao-eagles-nest Q: Wheelie PAX: Wax On, Buckshot, Strat, Blip, Spike, Sandtrap, Little Red, Foxtrot FNGs: None COUNT: 9 WARMUP: Good mornings, arm circles, mosey around the water pad THE THANG: North America: 1min Nuthin’ mor Merkin than Merkinsa 1min More guns fixes everything (curls) 1min American hammers 1min Even more guns helps -hammer curls 1min the only thing not Merkin than merkins is more merkins Mosey around the water pad South America Big Brazilian Butt lifts 30s/side AMRAP side kick 30s/side AMRAP knee swing 30s/side AMRAP lunge-n-lift Mosey around the water pad, calf raises for the 6…

Date: 2025-06-21 AO: ao-the-furnace Q: Chicken scratch PAX: Turtle, Stroop, Woody, BeWell, Wrecking Ball, Mater, Newt, Capsized, Convoy FNGs: None COUNT: 10 WARMUP: Some burpees OYO to celebrate starting on time Tie fighters IC Grass grabbers IC THE THANG: PAX Guinea-pigged the game first individually. NExt round was team effort where all PaX on the team had to complete the movement before lieutenant-Dan-magic-legging their way to the next cone. Some rules not listed on the board: If you receive a card in a trage you have to do it at least once. Notable plays were BeWell trading his joker (murder…

Date: 2025-06-19 AO: ao-the-bluff Q: Audit , Sandtrap PAX: Wax On, Dovetail, Capsized, Squash (Donn Hines), Wheelie, Waterboy, Yaris, Flyboy (Down range from Illinois) FNGs: None COUNT: 10 Co-Q from Sandtrap and Audit. I highly encourage these as they are so fun. Even if you have Q’d a lot, breaking up like this is a fun way to keep things moving! Sandtrap led the disclaimer and the pax successfully named the core tenets so no penalty burpees we completed. WARMUP: Good mornings Abe Vigodas Mosey to stop sign 5-1 motivators Copperhead squats Copperhead merkins THE THANG: Thang 1: Get up…

Date: 2025-06-18 AO: ao-run-club-otb Q: Audit , Budget PAX: Wax On, Sandtrap, Wheelie, Blip FNGs: None COUNT: 6 We moved because we were able! Budget led a 5K for EC where we varied speeds each mile. Ruckers rucked the 1K loop while runners ran another 3 miles with 3 rounds of pullups in between and then met up with the ruckers. Audit and Sandtrap opted for double EC and ran another mile and a half to finish the day. Another great morning, with great men, and a good amount of sweat! Tags: ao-run-club-otb, Wax On, Sandtrap, Wheelie, Blip

Date: 2025-06-18 AO: ao-run-club-the-trenches Q: BeWell PAX: Wrecking Ball, Flintstone (Marco) FNGs: 1 Flintstone (Marco) COUNT: 3 WARMUP: Stretches OYO THE THANG: Running for fun, Wrecking Ball and YHC did a 5k and then some spring intervals. Found FNG on the track MARY: :man-shrugging: ANNOUNCEMENTS: N/A COT: BeWell direction this summer with M not having something consistent during the summer to do Wrecking Ball wisdom with nearly adult children, especiallly surrendering son to God Flintstone wisdom and direction moving forward with mental health and relationship decisions. Tags: ao-run-club-the-trenches, Wrecking Ball, Flintstone (Marco)

Date: 2025-06-17 AO: ao-the-union Q: Wax On PAX: Wheelie, Capsized, Sandtrap FNGs: None COUNT: 4 🐉 F3 Workout: “Dragon Rider School” Theme: Mastering the dragon (your coupon), building power, agility, and team spirit Duration: 45 minutes Gear: Coupon per pax (cinder block, ruck, slam ball, etc.) ⸻ 📜 Warm-Up – “Flight School Warmup” (5 minutes) • SSH – 30 IC • Imperial Walkers – 20 IC • Arm Circles F/B – 10 IC each • Windmills – 15 IC • Dragon Breaths (deep squat with overhead reach) – 10 slow reps ⸻ 🐲 1. Dragon Launch (Plyometric Round) – 10…

Date: 2025-06-16 AO: ao-the-furnace Q: Mater PAX: Chicken scratch, Wrecking Ball, Woody, hooligan, 0 FNGs: 1 0 COUNT: 5 WARMUP: grass grabbers, good mornings, copperheaded merkins THE THANG: 1/2 mile run x5 pull-ups, x10 merkins, x15 squats, x10 lunges, x5 Burpees – as many sets possible in ~20 minutes 1/2 mile run MARY: flutter kicks 30 count and American Hammers 20 count ANNOUNCEMENTS: none COT: prayers for Israeli and Iranian civilians through the conflict. End to the conflict and protection to Israeli’s as the conflict continues. Family dynamics/difficulties for Woody as him and Megan near the birth of their little…

Date: 2025-06-14 AO: ao-eagles-nest Q: Slice PAX: Audit, Buckshot, Budget, Little Red, Squash (Donn Hines), Strat, Waterboy, Wheelie, @Foxtrot, @Powerbait,, @Rev, @Kale FNGs: 2 @Rev, @Kale COUNT: 13 WARMUP: Arm Circles IC Flapjack IC Good Mornings IC SSH IC THE THANG: AMRAP: 10 reps each (10 minutes) Air Squats Cindy Rows BBSU MOTIVATORS 10-1 (10 minutes) Cindy Press Plank Jacks Curls for the Girls EMOM 30 sec on/recover Goblet Squats Chest Press Plank Thrusters Hammer Curls Flutter Kicks Burpee Rows Mt Climbers Merkins American Hammer MARY: None needed ANNOUNCEMENTS: COT: Q closed it out with prayer. Tags: ao-eagles-nest, Audit, Buckshot,…

Date: 2025-06-14 AO: ao-the-furnace Q: Turtle PAX: BeWell, Capsized, Chicken scratch, Turtle, Stroop, Woody, Yo-Yo, Andrew Baca (Slug) FNGs: 1 Andrew Baca (Slug) COUNT: 8 WARMUP: Arm circles small front/back Arm circles big front/back 10 merkins in cadence 10 Freddie Mercuries in cadence 40 second plank 40 second Superman pose 40 second invisible chair THE THANG: 15 Merkins 10 Squats 10 Freddie Mercuries 5 Pull-ups 40 yard dash Repeat for AMRAP!! Shout out to Capsized for completing this BD with a weighted vest. (Pretty sure it was 40 lbs.) ANNOUNCEMENTS: Stroop will be working out a breakfast or lunch time…

Date: 2025-06-13 AO: ao-downrange Q: Wax On PAX: Wax On, Carmen Sandiego FNGs: None COUNT: 2 Another stalker….uh…I mean fan…materialized out of this morning’s gloom, this time Wax On from Tucson. That makes 4 unique downrangers this week, another La La Land record broken! Now it was time to make the downranger suffer and regret ever showing up! Exploratory mosey around The Dream Machine stopping at different points for pain stations featuring a variety of warm-up exercises. Dodge the pack of coyotes trying to close in on us. Main event: Tag You’re It. A variation of Jack and Jills except…

Date: 2025-06-12 AO: ao-the-bluff Q: Wheelie PAX: Sandtrap, Little Red, CareBear, Audit, Dovetail, Squash (Donn Hines), Blip, Waterboy FNGs: None COUNT: 9 WARMUP: Good mornings Arm circles Windmills THE THANG: Learning the value of seemingly small increments of time through acting out portions of scenes in a creepy tale of a dude that didn’t much care for bad behavior. 1. Eyes on the Prize, Violet: Jog from the grassy knoll to the stop sign on the hill. Hill Billies for the 6. 2. 2 minutes of Oompa Loompa squats (squat with alternating knee raise). 3. Eyes on the Prize, Violet:…

Date: 2025-06-11 AO: ao-run-club-otb Q: Blip PAX: Budget, Buckshot, Sandtrap, Little Red, Slice, Wheelie, Brandon S, Ross L FNGs: 2 Brandon S, Ross L COUNT: 9 Sandtrap, Budget, Brandon S, and Ross L did an EC run. Little Red Slice Buckshot and Blip rucked. Wheelie did bleachers Little Red did three pull-ups with ruck. Not sure how many Sandtrap did. Tags: ao-run-club-otb, Budget, Buckshot, Sandtrap, Little Red, Slice, Wheelie, Brandon S, Ross L

Date: 2025-06-10 AO: ao-the-union Q: Audit PAX: Wax On, Sandtrap, Dovetail, Capsized, Wheelie, Waterboy, Corn Stock (Garth) FNGs: None COUNT: 8 Good morning, I am Audit and I will be your Q today. I am not a professional nor do I even try to act like one. Go at your own pace, push but do not hurt yourself. 5 core tenets and the motto covered and then got right into it. This workout I used to do pre-F3 and without a doubt today was the most I have pushed myself during the rounds we did. Thanks for being there and…

Date: 2025-06-09 AO: ao-the-furnace Q: Chicken scratch PAX: hooligan, Wrecking Ball FNGs: None COUNT: 3 WARMUP: SSH in cadence Toy soldiers in cadence LBACs in cadence THE THANG: 3 10 minute rounds of… 1/2 mile run AMRAP sets of 5,10,15 (pull-ups merkins squats) with a special final merkin set: round 1 – copper headed merkins Round 2 – hand release merkins Round 3 – to failure merkins or 45 seconds Round three also included hooligan being a dog whisperer and showing us how to treat a nervous :dog2: MARY: core was engaged the whole time as evidenced by PAX remaining…

Date: 2025-06-07 AO: ao-eagles-nest Q: Blip PAX: Squash (Donn Hines), Audit, Buckshot, Croak, Dovetail, Little Red, Nerf, Slice, Squishy, Strat, Waterboy, Wax On, Wheelie, Common Core, Powerbait, Foxtrot FNGs: None COUNT: 17 WARMUP: Baby Arm Circles/Flapjack SSH Copperhead squats Windmills THE THANG: Dora-style Pax 1/Pax 2 Round 1.0 100 merkins/Lunge walk 200 chest presses/Zombie walk 300 mountain climbers/Karoke Run around the fields to Splash Pad (of course a couple of pax had to make sure it works) 20 Dips/McDucks (calf raises) 20 Bulgarian Split Squats/Chinooks (overhead arm circles) 20 Derkins/Primate Squats Run to flag Round 2.0 100 skull crushers/reverse lunge…

Date: 2025-06-07 AO: ao-the-furnace Q: Yellowvater , Capsized PAX: Mr. Schneebly, BeWell, Turtle, Yo-Yo, Yellowvater, Capsized, Convoy FNGs: None COUNT: 7 WARMUP: Good mornings, motivators, Poopin in the woods, baby circles, seal claps THE THANG: AMRAP – 25 merkins – 15 yards of coupon lunges with coupon shoulder press – Reverse murder bunnies – 10 big boy sit-ups with coupon – 100 yard run MARY: Superman bananas, Captain Thor/americas, x-men sit-ups ANNOUNCEMENTS: Searching for a time for a meal during the first week of the month COT: Capsized – traveling a lot for work, new job Convoy – job interview…

Date: 2025-06-05 AO: ao-the-bluff Q: Wax On PAX: Wreck-it Ralph, Audit, Dovetail, Squash (Donn Hines), Wheelie, Sandtrap, Little Red FNGs: None COUNT: 8 Workout Name: “Cinder Climb” Tagline: The hill won’t break you, but the block might. Structure Overview • Warm-Up (5 min) • Main Workout (35 min) ◦ Circuit 1 (15 min) ◦ Circuit 2 (15 min) ◦ Bonus Finisher (5 min) • COT / Recovery (5 min) Warm-Up (5 min) – No Block • SSH – 25 IC • Arm Circles (forward/backward) – 10 each direction • Hill High Knees (run halfway up hill, back down) • Merkins…

Date: 2025-06-04 AO: ao-run-club-otb Q: Audit , Budget PAX: Wax On, Sandtrap, Blip FNGs: None COUNT: 5 Budget led EC with 3 different miles. Mile 1 around 10 pace, mile 2 OYO but no slower than a 9:15 pace, mile 3 whatever it takes to get back to the AO by 0530 (was around an 8:30 pace) Audit took the other half of the morning with a walk to a secondary track and then a choice to either walk/ruck or run the 1K loop. IF run is chosen then stop at pullup bar before catching the walkers. Audit got 2…

Date: 2025-06-04 AO: ao-run-club-the-trenches Q: Woody PAX: BeWell, Woody FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: It was muggy COT: Tags: ao-run-club-the-trenches, BeWell, Woody