F3 Tucson

Date: 2025-05-01 AO: ao-the-bluff Q: Squash (Donn Hines) PAX: Wheelie, Audit, Dovetail, Wax On, Doormat FNGs: None COUNT: 6 WARMUP: Arm circles, overhead claps, seal claps, behind-the-back claps, squats, merkins THE THANG: 1. High knees in a running circle for 1 minute 2. Two rounds of the following: Half the pax does American Hammers, other […]

Date: 2025-04-30 AO: ao-run-club-otb Q: Audit PAX: Wax On, Dovetail, Wheelie, E. Wolf (Little Red) FNGs: 1 E. Wolf (Little Red) COUNT: 5 WARMUP: Good mornings, SSH, leg swings THE THANG: EC ruck for Dovetail and Audit which was almost enough for a full muscle warmup, almost. 2 laps at conversation pace followed by 2 […]

Date: 2025-04-23 AO: ao-run-club-the-trenches Q: Woody PAX: Wrecking Ball, BeWell, Woody, Chuckles FNGs: 1 Chuckles COUNT: 4 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-run-club-the-trenches, Wrecking Ball, BeWell, Woody, Chuckles

Date: 2025-04-29 AO: ao-the-union Q: Wheelie PAX: Capsized, Audit, Wax On, Corn Stock (Garth), Dovetail, Doormat, Bob the Builder, Stickas FNGs: 2 Bob the Builder, Stickas COUNT: 9 Drills inspired by someone who hasn’t played a team sport in 35 years. Listening carefully to the disclaimer was very important this week. WARMUP: Good mornings Abe […]

Date: 2025-04-28 AO: ao-the-furnace Q: Wrecking Ball PAX: Capsized, Paddywhack, Woody, Mater, Mr. Roboto, hooligan, Socko, Yo-Yo, “Yellowvader” (Joseph) FNGs: None COUNT: 10 The Q put the wrong time (PM instead of AM), but everybody figured it out & showed up/showed out. WARMUP: 8 Good mornings in cadence 8 Toy Soldiers in cadence Michael Phelps […]

Date: 2025-04-26 AO: ao-eagles-nest Q: Dovetail PAX: Squash (Donn Hines), Strat, Wheelie, Waterboy, Buckshot FNGs: None COUNT: 6 Small crew today but that made everything easier (right? Right? No) WARMUP: SSH, overhead claps, Michael Phelps, Lunge Left/slap the ground in the middle/lunge right (8 count IC), Goofballs, Good mornings, Yoga Pushups (3 count down, up […]

Date: 2025-04-26 AO: ao-the-furnace Q: Wax On PAX: Sandtrap, Socko, Convoy, Yo-Yo, Woody, Capsized, Nicholas DiPinto (Rubber), Gogurt, Wrecking Ball, Mr. Schneebly, Stroop, Chicken scratch FNGs: None COUNT: 13 WARMUP: Copperhead squats Arm Circles Seal Claps OH Claps THE THANG: 40/20 Tabata with 15 stations – three rounds Sandbag toss Bodyweight Cards of doom Bad […]

Date: 2025-04-26 AO: 3rdf Q: Dovetail PAX: Squash (Donn Hines), Strat, Wheelie, Wax On, Waterboy FNGs: None COUNT: 6 Picked up all the trash! Tags: 3rdf, Squash (Donn Hines), Strat, Wheelie, Wax On, Waterboy

Date: 2025-04-24 AO: ao-the-bluff Q: Wrecking Ball PAX: Audit, Sandtrap, Wax On, Wheelie, Squash (Donn Hines) FNGs: None COUNT: 6 WARMUP: Good mornings, in cadence Willie Mays, in cadence Apollo Ono, in cadence Michael Phelps THE THANG: Pick a name (of one of the F3 names of a Pax who HC’d) out of the hat, […]

Date: 2025-04-23 AO: ao-run-club-otb Q: Audit , Budget PAX: Sandtrap, Wheelie, Budget FNGs: None COUNT: 4 Today’s training had us start with 2 miles on followed by 2 minutes walking, did this for 4 miles. Moved to mosey / sprints on the track X 3. All in all completed between 5&7 miles depending on start […]

Date: 2025-04-16 AO: ao-run-club-the-trenches Q: Woody PAX: Mater, Wrecking Ball, BeWell FNGs: None COUNT: 4 WARMUP: stretch OYO, set goals THE THANG: Run to meet goals Tags: ao-run-club-the-trenches, Mater, Wrecking Ball, BeWell

Date: 2025-04-22 AO: ao-the-union Q: Audit PAX: Wax On, Wheelie, Sandtrap, Capsized, Dovetail, Corn Stock (Garth), Wrecking Ball, Deuce (Michael) FNGs: 1 Deuce (Michael) COUNT: 9 F3 is worldwide and we are here to invigorate male leadership in our communities. Thank you for being out this morning to help me improve and to improve yourselves! […]

Date: 2025-04-21 AO: ao-the-furnace Q: Mater PAX: Chicken scratch, hooligan, Mater, Capsized, Paddywhack, Socko, Woody FNGs: None COUNT: 7 Late Penalty: x1 person for 10 extra burpees a piece WARMUP: good mornings, grass grabbers and Michael Phelps THE THANG: 20 squats, 10 merkins, 5 pull-ups and 5 burpees and then in reverse, followed by 1/4 […]

Date: 2025-04-19 AO: ao-eagles-nest Q: Wax On PAX: Spike, Dovetail, Wheelie, Tagalong, Buckshot, Audit, Waterboy, Strat, Blip, Moab, Busted, Layup, Foxtrot FNGs: None COUNT: 14 WARMUP: • 20 Arm circles (forward/backward) • 15 Wet Grass Wipers • 10 Copperhead Merkins • 20 Shoulder taps • 10 Blockless curls (use muscle tension) THE THANG Arm-Ageddon AMRAP […]

Date: 2025-04-19 AO: ao-the-furnace Q: Chicken scratch PAX: Woody, Mr. Roboto, Stroop, Double Tap, Convoy, Wrecking Ball, BeWell, Capsized, Gogurt, Yo-Yo, Rubber FNGs: None COUNT: 12 PAX accepted that Q is not credentialed and that injuries have to be modified for. WARMUP: Tie fighters in cadence Good mornings in cadence Thanks again to Forrest for […]

Date: 2025-04-18 AO: ao-the-bluff Q: Wheelie PAX: Wax On, Dovetail, Squash (Donn Hines), Audit, Sandtrap FNGs: None COUNT: 6 We didn’t wash feet or enjoy a last supper together, but we did work hard. WARMUP: Good mornings Arm circles Round trip jog to stop sign THE THANG: 90s of 1 exercise followed by 30s recovery […]

Date: 2025-04-15 AO: ao-the-union Q: Wax On PAX: Dovetail, Wheelie, Corn Stock (Garth), Audit FNGs: None COUNT: 5 WARMUP: Approximately 30 seconds each for 2 rounds. – SSH (Side Straddle Hops) – Arm Circles (forward/backward) – Imperial Walkers – Toy Soldiers – Plank Jacks THE THANG: Alternate between CHESS and BOXING moves in 2-minute AMRAPs […]

Date: 2025-04-14 AO: ao-the-furnace Q: hooligan PAX: Capsized, Chicken scratch, Yo-Yo, Wrecking Ball, hooligan, Paddywhack FNGs: None COUNT: 6 WARMUP: side straddle hops, imperial walkers, windmills, little baby arm circles. THE THANG: 12 stations, 1-minute per station + 15-sec transition After every 4 stations, run a short lap. Stations: 1 Merkins 2 Squats 3 Dips […]

Date: 2025-04-12 AO: ao-the-furnace Q: Audit PAX: Paddywhack, Wrecking Ball, Newt, Capsized, Mr. Schneebly, Convoy, Double Tap, BeWell, Stroop, Nicholas DiPinto (Rubber), Woody, Socko FNGs: None COUNT: 13 A day of numbers related exercises, what could be better?! Big thanks to the HIMs of ao-the-furnace for letting me Q and showing up this morning. You […]

Date: 2025-04-12 AO: ao-special-events Q: Wax On PAX: Nathan Van Fleet, Blender, Wrecking Ball, Woody, Capsized, Dovetail, Sandtrap, Wheelie, Waterboy, Spike, CareBear, Audit FNGs: None COUNT: 13 THE THANG: Got cold and wet. Went for a nice walk around some neighborhoods. Ate like kings. Got patches. Overall a great experience. 10 out of 10. Would […]