F3 Tucson

Date: 2026-06-03 AO: The Trenches Q: Yo-Yo , PAX: Yo-Yo, Guano FNGs: None COUNT: 2 COT: Both Guano and I are praying for stability and accountability in our lives! Tags: The Trenches, Yo-Yo, Guano

Date: 2026-06-03 AO: Nevermore Q: LIL RED , PAX: Wheelie, Audit, Wax On, LIL RED, Wreck-it Ralph, Yaris, Foxtrot FNGs: None COUNT: 7 WARMUP: Good mornings OYO HS stretch Abe Vigodas THE THANG: Some are meant to Ruck and some are meant to Run (or both *cough Wreck-it Ralph Yaris) MARY: HECK NAH ANNOUNCEMENTS: 2ndf lunch this Friday at Rudy’s BBQ COT: Yaris peace for family in military Wheelie house inspection LIL RED helping facilitate D-Groups Middle and High school camp this and next week. Prayers for the leaders as well! Tags: Nevermore, Wheelie, Audit, Wax On, LIL RED, Wreck-it…

Date: 2026-06-02 AO: The Union Q: Wheelie , PAX: Wheelie, Vizinni, Wax On, Wreck-it Ralph, Peanuts FNGs: None COUNT: 5 WARMUP: Good mornings Asphalt grabbers Imperial walkers 5-1 motivators THE THANG: 32lb die. Each. Roll it and smoke it as statistics determines our next move. 2 – 2 burpees 3 – 30s hi/lo plank OYO counting around the PAX 4 – 10 American hammers IC 5 – 10 flutter kicks IC 6 – 10 double hi/lo planks OYO (this is mentally challenging) 7 – 15 BBS OYO 8 – 20 mountain climbers IC 9 – 10 v-ups OYO 10 –…

Date: 2026-06-01 AO: The Furnace Q: Capsized , PAX: Capsized, Chicken scratch FNGs: None COUNT: 2 WARMUP: Good mornings Michael Phelps Willy Mayes Hayes Copperhead Squats THE THANG: Ice Climbers (think Smash Bros) Pax 1 AMRAP Pull Ups Pax 2 Rest As soon and Pax 1 is toast, Pax 2 jumps in. 5 Minutes. We were climbing 1-2 pull-ups at a time by the end there. Merkins. Same game. Go! Squats. Just 5 mins straight of squats. Now that we aren’t counting reps for the May challenge this made for some good mumblechatter. Ruck lap. Shortened round 2, but same…

Date: 2026-05-30 AO: The Furnace Q: Wrecking Ball , PAX: Wrecking Ball, Chicken scratch, Newt, Sockos, Capsized, Yellowvater, Convoy, Dane roach, Mr. Schneebly FNGs: None COUNT: Started w/ 9, ended w/ 8 (b/c Convoy had to dip to help w/ the Park Run) WARMUP: In Cadence: – SSH (10) – Windmills (10) – Grass Grabbers (10) Jog in place, until the Coach calls out a command: – “Football” = Sprint 30 yards – “Basketball” = Defensive Slide – “Every Sport” = Dipsy-doodle – “Baseball” = Updowns (on coach’s ‘Whistle’) THE THANG: Football Drills: – Sprint + Shuttle-runs – Pass +…

Date: 2026-05-30 AO: Eagle’s Nest Q: Audit , Dovetail PAX: SpeedSquare, Wheelie, Strat, LIL RED, Wreck-it Ralph, Dovetail, Vizinni, Wax On, Blip, Tagalong, Audit, Squash, Waterboy, Buckshot, Slice, Foxtrot, Do-Si-Do – Peanuts son and a scout with @tagalong so he got a peanut cookie name FNGs: 1 Do-Si-Do – Peanuts son and a scout with @tagalong so he got a peanut cookie name COUNT: 17 WARMUP: Good mornings / Grass grabbers / Tie Fighters / Merkin to side plank / legs OYO/ Tubthumping: SSH with a burpee (27) for every “I get knocked down”. THE THANG: Thang 1: Split into…

Date: 2026-05-29 AO: The Furnace Q: Capsized , PAX: Wrecking Ball, Chicken scratch, Sockos, Capsized, Guano FNGs: None COUNT: 5 THE THANG: 7 Mile Ruck through campus and downtown. Great chats and good sweats! 20 Merkins every mile. ANNOUNCEMENTS: COT: prayed along the way! Thanked God for stopping us in our tracks before entering a crosswalk at a red light that a guy blew through and nearly hit us. Life is fragile. Tags: The Furnace, Wrecking Ball, Chicken scratch, Sockos, Capsized, Guano

Date: 2026-05-28 AO: The Bluff Q: Wheelie , PAX: Wheelie, Dovetail, Vizinni, Wax On, Audit, Squash, Wagon Wheel FNGs: 1 Wagon Wheel COUNT: 7 WARMUP: Arm circles Flap jack Overhead clap Seal clap Shoulder stretch to side Tricep stretch overhead Willy mays Hayes THE THANG: AMRAP 30s on, 30s off Merkins BBS Curls4gurls Dead lift Pull-ups – Dirkins BBS Curls4gurls Cindy swing Pull-ups – Irkins BBS Curls4gurls Overhead press Pull-ups – Merkins BBS curls4gurls High pull Pull-ups – Cheat press BBS Curls4gurls 2 arm rows Pull-ups – Dips BBS Curls4gurls Overhead press Pull-ups MARY: Flutter kicks LBC ANNOUNCEMENTS: 2nd f…

Date: 2026-05-27 AO: The Trenches Q: BeWell , PAX: Yo-Yo, BeWell, Wrecking Ball, Sockos, Woody, Guano FNGs: None COUNT: 6 WARMUP: Stretches or running OYO THE THANG: Run/ruck however you’d like MARY: Breathing needs abs ANNOUNCEMENTS: Long walk coming up on Friday BeWell packing up tomorrow COT: Yo-Yo New business to go well in the crafting of it Wrecking Ball New chapter with graduation party today Guano fortification of body BeWell ending on a high and jumping off the deep end. Tags: The Trenches, Yo-Yo, BeWell, Wrecking Ball, Sockos, Woody, Guano

Date: 2026-05-27 AO: Nevermore Q: LIL RED , PAX: Wheelie, LIL RED, Blip, Wax On, Audit, Foxtrot FNGs: None COUNT: 6 WARMUP: Abe Vigodas Touch your toes Whille Mays Hays THE THANG: Ruck or run MARY: no not on a Wednesday ANNOUNCEMENTS: 2ndf next Friday 7/5 at Rudy’s BBQ COT: :white_check_mark: Tags: Nevermore, Wheelie, LIL RED, Blip, Wax On, Audit, Foxtrot

Date: 2026-05-26 AO: The Union Q: Wax On , PAX: Wheelie, Dovetail, Wax On FNGs: None COUNT: 3 WARMUP: Stretched all the joints, starting at the neck and working our way to the ankles. THE THANG – 10 slow air squats – 10 reach-for-the-sky calf raises – 10 alternating toe touches Yoga Flow Mobility – 2 rounds Downward Dog — 45 sec Cobra to Child’s Pose — 5 slow reps Pigeon Pose — 45 sec each side Standing Forward Fold — 45 sec Coupon Recovery Circuit 2 rounds — slow tempo only Goblet Squats x8 Bent Over Rows x 10…

Date: 2026-05-25 AO: Special Event Q: Capsized , LIL RED PAX: LIL RED, Guano, Woody, Yellowvater, Chicken scratch, Mater, Wreck-it Ralph, Briefs, Wrecking Ball, BeWell, Audit, Capsized, Convoy, TNT, Pig Skin, Guano FNGs: 1 Guano COUNT: 16 The Murph is in honor of Lt. Michael Murphey and all who have made ulterior ultimate sacrifice while serving in our country’s armed forces. Lieutenant Michael P. Murphy (1976–2005) was a United States Navy SEAL officer posthumously awarded the Medal of Honor for his extreme heroism during Operation Red Wings in Afghanistan. In June 2005, despite being severely wounded, he knowingly exposed himself…

Date: 2026-05-23 AO: The Furnace Q: Wrecking Ball , BeWell PAX: Sockos, Woody, Yo-Yo, Chicken scratch, Dane roach, Olive Garden, Mr. Schneebly, Chowdah, Side Car, Turtle, Wrecking Ball, BeWell, Capsized, Sparty (Pavel), Briefs (Sam) , S.O.B. (Brianna), Butt Dial (Carly), Cassidy (Tadpole), Brony (Sailor), Shot put (Zoe) FNGs: 5 S.O.B. (Brianna), Butt Dial (Carly), Cassidy (Tadpole), Brony (Sailor), Shot put (Zoe) COUNT: 20 Welcome to the Family-style beatdown!! I am wrecking ball, and I get to be your co-Q today. I will bookend our workout (beatdown), and BeWell will walk us through the thang (workout). I am not a professional,…

Date: 2026-05-23 AO: Eagle’s Nest Q: LIL RED , PAX: Strat, Vizinni, Peanuts, Wheelie, Buckshot, Squash, Dovetail, Waterboy, LIL RED, Slice, SpeedSquare, Wax On, Foxtrot FNGs: None COUNT: 13 This workout is “Taylored made” for you barring some of her music LOL. A Taylor Swift theme workout! WARMUP: Arm circles Seal claps OH claps Flamingo OYO Waist circles OYO Whillie Mays Hays SSH THE THANG: Her song “Style” – 1989 is about getting back to no matter how many times they drift apart :face_with_open_mouth_vomiting: 10 american hammers in cadence 15 BBSU 20 Freddie Mercuries (2 is 1) Everytime the word…

Date: 2026-05-21 AO: The Bluff Q: Squash , PAX: Wreck-it Ralph, Waterboy, Squash, Vizinni, Wax On, LIL RED, Dovetail, Wheelie FNGs: None COUNT: 8 WARMUP: Good mornings, Arm circles, Abe Vogodas THE THANG: Part 1: 4 rounds of the following, AMRAP for each: Coupon Squats (60 seconds) Merkins (45 seconds) Step-ups (60 seconds) Situps or LBCs or Boc cutters (45 seconds) Dips (60 seconds) Lawnmower pulls (60 seconds) Rest (60 seconds) Part 2: Bear crawl ring of fire Felt tough, but what we did was easier than the “official” description. Begin by bear crawling around in circle until Q says…

Date: 2026-05-20 AO: The Trenches Q: BeWell , PAX: BeWell, Yo-Yo FNGs: None COUNT: 2 WARMUP: Stretchies THE THANG: Run/ruck to our hearts content MARY: ANNOUNCEMENTS: Family day and YHC last run next week COT: BeWell life decisions Yo-Yo ups and downs but thankful for upcoming opportunities Tags: The Trenches, BeWell, Yo-Yo

Date: 2026-05-20 AO: Nevermore Q: Wheelie , PAX: Wax On, Blip, Wheelie, Audit, Foxtrot FNGs: None COUNT: 5 WARMUP: Good mornings. Few seconds of stretching Go time THE THANG: Run or ruck ANNOUNCEMENTS: COT:completed Tags: Nevermore, Wax On, Blip, Wheelie, Audit, Foxtrot

Date: 2026-05-19 AO: The Union Q: Wheelie , PAX: Christopher Dillon, Dovetail, Wreck-it Ralph, Wax On, LIL RED, Wheelie FNGs: None COUNT: 6 WARMUP: Good mornings Arm circles Willy Mays Hayes Lap around the lot THE THANG: 25 merkins 25 curls 4 the gurls 20 toilet squats 20 big boi sit-ups Lap around the lot Repeat until 0610. This Q was tragically interrupted by a circle burpee due to half the PAX being late. 1 round, 7 burpees completed. MARY: nope ANNOUNCEMENTS: Lots of graduations 2nd F lunch is not in fact this week or next 😉 COT: School’s out…

Date: 2026-05-18 AO: The Furnace Q: Wrecking Ball , PAX: Wrecking Ball, hooligan, BeWell, Capsized FNGs: None COUNT: 4 WARMUP: IC – Good mornings – Michael Phelps (OYO) – Seal Claps/LBAC’s + flapjack/Overhead claps – Copperhead squats – Copperhead merkins THE THANG: The pax all ran together 1.5-2 miles, then did as many Murph-ish movements to rack up points MARY: ANNOUNCEMENTS: COT: – hooligan ‘s & Wrecking Ball ‘s kids are graduating, respectively. + Travel to the East Coast & merry ol’ England for Hooligan & his family. – BeWell graduated, had a great time with family, and is prepping…

Date: 2026-05-16 AO: The Furnace Q: Wrecking Ball , PAX: Olive Garden, Sockos, Newt, Woody, BeWell, Solo Cup, Capsized, Wrecking Ball, Briefs (Sam) FNGs: None COUNT: 9 “Chasing Hundreds” WARMUP: In Cadence (IC) – SSH x 25 – Imperial Walkers x 10 – Willy Mayes Hayes x 10 – Copperhead Squats x 10 – Copperhead Merkins x 10 – Job .25mi together THE BEATDOWN (BD) AMRAP points for 45 minutes. Points: – run 1 mile = 100 points – ruck 1 mile = 100 points + weight carried – eg. ruck 1 mile w/ 20 lbs = 120 points –…