F3 Tucson

Date: 2025-06-03 AO: ao-the-union Q: Wheelie PAX: Wax On, Audit, Capsized, Dovetail, Sandtrap, Corn Stock (Garth), Wreck-it Ralph FNGs: None COUNT: 8 Tabata style, no repeats with triple dose of finishing moves. WARMUP: Good mornings, aside straddle hops THE THANG: Tabata 40/20 of the following, 1. Prisoner Squat (then knee to elbow) 2. Fwd Lunges 3. Merkins with toe tap 4. Shoulder taps 5. mtn climbers 6. reverse lunge R 7. reverse lunge L 8. Butt kickers 9. Power Jacks (alt front/side w/ arms) 10. 1.5 side step squats (full + ½ squat / switch to other side) 11. Freddy…

Date: 2025-05-28 AO: ao-run-club-the-trenches Q: Woody PAX: Woody, Wrecking Ball FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-run-club-the-trenches, Woody, Wrecking Ball

Date: 2025-06-02 AO: ao-the-furnace Q: Wrecking Ball PAX: Chicken scratch, Kingpin FNGs: None COUNT: 3 I am wrecking ball & I’ll be your Q this morning. I’m not a professional, so modify as necessary; push yourself, but don’t hurt yourself WARMUP: In cadence (10 reps) – Good Mornings – Little baby arm circles (flap-jack after 5) – Toy Soldiers – Michael Phelps + what you need OYO THE THANG: 4 rounds of 10 minutes: Run .5 miles together, then AMRAP: – 5 pull-ups – 10 merkins – 15 squats MARY: who? ANNOUNCEMENTS: COT: – Kingpin traveling back to WY after…

Date: 2025-05-31 AO: ao-downrange Q: Glory PAX: CareBear, Wreck-it Ralph, Wax On, Sticks, Blueline FNGs: None COUNT: 6 WARMUP: Happened THE THANG: @glory tried to kill us. MARY: Also happened. ANNOUNCEMENTS: F3’s goal is to invigorate male leadership. Today we helped plant F3 Yuma. COT: Prayers for a fledgling new region to find a few champions to nurture it. Tags: ao-downrange, CareBear, Wreck-it Ralph, Wax On, Sticks, Blueline

Date: 2025-05-31 AO: ao-the-furnace Q: Capsized PAX: Woody, Chicken scratch, Mater, Newt, Capsized, Yo-Yo, Turtle, Nicholas DiPinto (Rubber), Socko FNGs: None COUNT: 9 Last Day Of May! I AM NOT A PROFESSIONAL. I ONLY KNOW MERKINS. WARMUP: Good Mornings Seal Claps OH Claps Toy Soldiers Grass Grabbers Copperhead Merkins THE THANG: AMRAP Style: 10 Merkins 110 yd Run 10 Big Boy Situps Add 5 merkins each rd til failure or til you find the sweet spot. 25 per round was the goal to get to. Rinse and Repeat! Many Merkins were Merked this morning. “That was the most merkins I’ve…

Date: 2025-05-31 AO: ao-eagles-nest Q: Little Red PAX: Strat, Waterboy, Audit, Blip, Buckshot, Dovetail, Wheelie, Budget, Powerbait, Foxtrot, Big Bad (Ezra), 1, Big Bad (Ezra) FNGs: 2 1, Big Bad (Ezra) COUNT: 12 Warmup: 10x Good mornings 10x Toe touches 10x Half lunges 10x Big Arm circles 10x High knees in place 10x Side straddle hops The Thang: Partner drills: 3 rounds 20x paddy cake merkins 20x paddy cake sit ups 20x leg lifts 10x squat jumps with high five 30 sec plank Soccer Ladder drills: 4 rounds with side straddled hops to lined cones where we did exercises going…

Date: 2025-05-30 AO: ao-run-club-otb Q: Audit PAX: Wax On, Budget FNGs: None COUNT: 3 Met at the track but it’s closed for a month for reseading and since we aren’t skinny enough to fit through the fence we headed for the other track and did some laps while dodging javelina droppings. Budget hit 3 miles in EC and Audit got 1.5 done in EC. Another beautiful morning! Tags: ao-run-club-otb, Wax On, Budget

Date: 2025-05-29 AO: ao-the-bluff Q: Wax On PAX: Wheelie, Wreck-it Ralph, Squash (Donn Hines), Audit FNGs: None COUNT: 5 Yesterday was Ian Fleming’s birthday so here is a workout inspired by 007’s agility, precision, and suavity This workout is divided into segments that mirror a Bond mission: Briefing, Chase, Combat, Escape, and Debrief. ⸻ 🕵️‍♂️ 007: Licensed to Sweat Total Time: 45 minutes Style: Bootcamp / Bodyweight with Optional Coupons (e.g. cinder blocks = briefcases) ⸻ 📝 Warm-Up: “MI6 Briefing” (5 min) • 20 SSH (Secret Service Hops) • 10 Arm Circles (forward & backward) • 10 Imperial Walkers (spy…

Date: 2025-05-29 AO: ao-downrange Q: QSignups PAX: Capsized FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

Date: 2025-05-17 AO: ao-eagles-nest Q: Audit PAX: Wax On, Dovetail, Squash (Donn Hines), Budget, Little Red, Tagalong, Blip, Cream Sickle, Moab, Croak, Slice, Wheelie, Strat, Buckshot, Foxtrot, Water Boy, Powerbait, Busted FNGs: None COUNT: 19 Audits Excellent Adventure brought to you by Bill and Ted!! For those who remember the movie Bill and Ted had an Excellent attitude. Whether things were difficult or easy they responded with Excellent and an air guitar. Q reminded the pax today that it’s not a bad mentality to attack life with and especially for today with whatever comes next. WARMUP: Good mornings Arm circles…

Date: 2025-05-24 AO: ao-the-furnace Q: Woody PAX: Woody, BeWell, Mater, Capsized, Convoy, Wrecking Ball, Newt, Gogurt, Mr. Schneebly FNGs: None COUNT: 9 WARMUP: Good mornings Grass grabbers Michael Phelps Tie Fighters Quad stretch 1 mile run THE THANG: Rounds of 4 stations at corners with the middle merkin station: – 20 toilet squats – 30 Cindy curls – 5 full extension pull ups – 20 full extension sit ups – 10 hand release merkins in the center between each corner MARY: 25 flutter kicks 15 box cutters Plank hold ring of fire with 1, 2, & 3 rep merkins around…

Date: 2025-05-21 AO: ao-run-club-otb Q: Audit PAX: Wax On, Budget, Little Red, Wheelie FNGs: None COUNT: 5 Ruck day at Run Club! We had a goal of making it to the horses and we did with no time to spare. Tags: ao-run-club-otb, Wax On, Budget, Little Red, Wheelie

Date: 2025-05-22 AO: ao-the-bluff Q: Wax On PAX: Dovetail, Squash (Donn Hines), Wheelie FNGs: None COUNT: 5 WARM-UP (5 min) SSH – 20 ICish Imperial Walkers – 15 IC Arm Circles / Shoulder Rolls – 10 each direction Windmills – 10 IC The War of the Roses, a brutal civil war between the houses of Lancaster (Red Rose) and York (White Rose) in 15th century England, both of which had a legitimate claim to the empty throne. THANG 1 Battle Stations (rotate – overtake people, fight for the gear, no rules, this is war and war breeds chaos) 20 min:…

Date: 2025-05-21 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell, None FNGs: 1 None COUNT: 2 WARMUP: Stretches OYO THE THANG: Running OYO MARY: Never ANNOUNCEMENTS: None COT: Praying for direction and what that looks like during prayer Tags: ao-run-club-the-trenches, BeWell, None

Date: 2025-05-20 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball, Mr. Roboto, Chicken scratch FNGs: None COUNT: 4 Great fellowship this morning! 7-8 miles rucked. 160 merkins merked due to YHCs rule instituted at the start of the ruck. YHC empowered all pax to create their own rules… but they seemed to have forgotten to circle back on what they decided… Thankful for you men who joined me! Tags: ao-the-furnace, Wrecking Ball, Mr. Roboto, Chicken scratch

Date: 2025-05-20 AO: ao-the-union Q: Dovetail , Little Red PAX: Dovetail, Little Red, Wax On, Wheelie FNGs: None COUNT: 4 Drying inspiration from Robinhood, and very very loosely basing some of the exercises on that, we celebrated Little Red ‘s first experience qing warm-ups! WARMUP: – Good mornings – Arm circles – Leg swings side to side and front to back – Three laps of high knees – Three laps of butt kickers – One lap of Frankenstein’s – One lap of inchworms THE THANG: Warmups part 2 – 8 min AMRAP Walking archer merkins x 8 Jump squats x…

Date: 2025-05-19 AO: ao-the-furnace Q: Wrecking Ball PAX: Chicken scratch, Mr. Roboto, hooligan FNGs: None COUNT: 4 WARMUP: The Q ran through the 5 core tenants of F3 10 Willy Mays IC 10 Toy soldiers IC 10 Good mornings IC Upper body OYO THE THANG: Choose your poison: Do at least 3 rounds (& no more than 5) of: 5 pull-ups 10 Merkins 15 squats Then Run: choose between a .25, .5, or 1 mi lap AMRAP MARY: Who? ANNOUNCEMENTS: Murph on Monday, Memorial Dayat Reid park w/ other Tucson HIM’s! COT: hooligan has travel coming up to check in…

Date: 2025-05-17 AO: ao-the-furnace Q: Yellowvater , Mr. Roboto PAX: BeWell, Capsized, Chicken scratch, Gogurt, Mr. Roboto, Stroop, Turtle, Woody, Wrecking Ball, Yellowvater, Yo-Yo FNGs: None COUNT: 11 WARMUP: toy soldiers, good morning, Michael Phelps, propellers THE THANG: Grab a partner and 1 coupon. 3 rounds of 10 minute intervals: 1 round of merkins, 1 round of pull-ups, 1 round of coupon curls. 1 partner runs a 1/4 mile, other partner does one of the three exercises with a little rest as possible. MARY: Rocky’s meat tenderizers 1 minute each. Big boy sit ups with coupon. 1 minute Superman hold.…

Date: 2025-05-15 AO: ao-the-bluff Q: Audit PAX: Wax On, Squash (Donn Hines), Wheelie FNGs: None COUNT: 4 Short disclaimer today as Q was feeling slow and a bit groggy. I am no professional, push yourself but don’t wreck yourself and modify as necessary (Q did). WARMUP: Good mornings Tie Fighters (Lunge with arm circles) Flap-jacked halfway through and knocked Wax On record off the table he said. Squash (Donn Hines) wondered what the big deal was as it was only backwards….. Willie Mays Hays Copperhead Merkins Mosey to Stop Sign THE THANG: Before we ascended the peak we needed to…

Date: 2025-05-14 AO: ao-run-club-otb Q: Audit PAX: Wax On, Budget FNGs: None COUNT: 3 WARMUP: OYO Stretches then hit the road – We should probably look into warm ups more as we are mostly all +40………Will get there. THE THANG: Road running with 1.6 out and 1.6 back to meet Wax On on the track. Q had to push it to make it back by 0530. Lesson learned to not start late and not go farther than planned….Again +40 should be able to plan better. +2 guys that I am not counting as FNGs as they are still opposed but…