F3 Tucson

Date: 2025-05-14 AO: ao-run-club-the-trenches Q: Woody PAX: BeWell, Woody, Yukon Cornelius, Flyboy FNGs: 1 Flyboy COUNT: 4 WARMUP: Stretch OYOY THE THANG: Run for 35 minutes Yukon Cornelius, Flyboy, and Woody ran together at a normal human pace. BeWell did the opposite. COT: Yukon Cornelius and Flyboy in town for work. Prayers for safe travels home. Tags: ao-run-club-the-trenches, BeWell, Woody, Yukon Cornelius, Flyboy

Date: 2025-05-13 AO: ao-the-union Q: CareBear PAX: Wax On, Wheelie, Dovetail, Audit, Shark Tank, @CowBell FNGs: 1 @CowBell COUNT: 7 Trifecta of Awesomeness! We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. “Leave no man behind, but leave no man where you find him.” F3 is… · Free of charge. · Open to all men. (and their Children every once and a while.) · Held outdoors, rain or shine, heat or cold. · Led by men who participate in the workout in a…

Date: 2025-05-12 AO: ao-the-furnace Q: hooligan PAX: Chicken scratch, Woody, Mr. Roboto, hooligan FNGs: None COUNT: 4 WARMUP: Grass grabbers, side straddle hops, Michael Phelps THE THANG: Run around the whole park, two groups of 3 sets of 5 pull-ups, 10 merkins, and 15 big boy sit ups separated by a short rest period, with another run around the whole park at the end. MARY: No ANNOUNCEMENTS: Mr. Roboto is looking to co-Q with someone next Saturday. May 31 Mr. Roboto needs help moving boxes from his place to the U-Haul right after the beat-down. Keep pushing for the May…

Date: 2025-05-10 AO: ao-eagles-nest Q: Wax On PAX: Spike, Blueline, Sticks, CareBear, Audit, Dovetail, Squash (Donn Hines), Buckshot, Strat, Waterboy, Little Red, Blender, Wheelie, 24 (Greg) FNGs: 1 24 (Greg) COUNT: 15 WARMUP: 7 to 1 Motivators! 10 Copperhead Squats IC 10 Copperhead Merkins IC 9 LBAC Forwards IC 9 LBAC Flapjack IC 10 Asphalt Swipers Good mornings THE THANG: Pax Did 1 arm movement, 1 leg movement, 1 core movement, 1 plank movement, and 1 cardio movement, then repeated the cycle. The timer to change moves was one Pax holding plank and doing 100 flutter kicks against a band…

Date: 2025-05-10 AO: ao-the-furnace Q: Wrecking Ball PAX: Yellowvater, Chicken scratch, Convoy, Yo-Yo, Woody, Newt, Stroop, BeWell, Capsized, Philip Hendricks, Turtle (Reuben) FNGs: None COUNT: 12 F3 starts and ends (mostly) on time. The Q got some :extra-credit: with a few other HIM’s, and got back just in time to start. F3 is a worldwide organization of small workout groups, meant to build community and help to invigorate male leadership. The reminded everybody that he is not a professional, and it is you vs you. Push yourself, but don’t wreck yourself. WARMUP: PAX did OYO stretches while the Q said…

Date: 2025-03-25 AO: ao-the-union Q: CareBear PAX: Corn Stock (Garth), Sandtrap, Wheelie, Wax On, Audit, Dovetail FNGs: None COUNT: 7 We did the Fat Amy, Pitch Perfect inspired WOD. Records were set, good times were had. I remember being surprised that not to many PAX had seen this movie. Shame. Now, Audit you can complain about the BD. Tags: ao-the-union, Corn Stock (Garth), Sandtrap, Wheelie, Wax On, Audit, Dovetail

Date: 2025-03-18 AO: ao-the-union Q: CareBear PAX: Audit, Corn Stock (Garth), Wheelie, Paddywhack, Dovetail, Wrecking Ball, Daffy duck FNGs: None COUNT: 8 Who remembers? Tags: ao-the-union, Audit, Corn Stock (Garth), Wheelie, Paddywhack, Dovetail, Wrecking Ball, Daffy duck

Date: 2025-05-08 AO: ao-the-bluff Q: CareBear PAX: Dovetail, Wax On, Wheelie, Audit, Squash (Donn Hines), Tagalong, @Creamsicle – Welcome! FNGs: 1 @Creamsicle – Welcome! COUNT: 8 Failure is always an option! 43 Feet! We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. “Leave no man behind, but leave no man where you find him.” F3 is… · Free of charge. · Open to all men. (and their Children every once and a while.) · Held outdoors, rain or shine, heat or cold. ·…

Date: 2025-05-07 AO: ao-run-club-the-trenches Q: BeWell PAX: Wrecking Ball, Bogie (Omaha) FNGs: None COUNT: 3 WARMUP: Stretches OYO THE THANG: Ran for about 35 minutes. Dave was Bogie’s battle buddy MARY: RIP ANNOUNCEMENTS: None COT: Bogie- in town for fundraising for his nonprofit. Asked for prayers for the troubled youths in his sphere of influence Wrecking Ball- brother’s court date is today, hope all goes well BeWell- guidance and patience with decisionmaking this summer Tags: ao-run-club-the-trenches, Wrecking Ball, Bogie (Omaha)

Date: 2025-05-07 AO: ao-run-club-otb Q: Audit PAX: Budget FNGs: None COUNT: 2 Just over 4 miles at a conversation pace and then a mile push at a sub 8 pace. Beautiful morning to run because we can! Budget was too fast to the car so I had to pose with the raven for the boy band today. Tags: ao-run-club-otb, Budget

Date: 2025-05-05 AO: ao-the-furnace Q: Chicken scratch PAX: Wrecking Ball, hooligan, Mr. Roboto, Mater, Woody, Chuckles FNGs: None COUNT: 7 WARMUP: Very light warmup (SSH in cadence followed by Michael Phelps) THE THANG: 8 rounds 25 merkins .25 mile run AMRAP pull-ups MARY: no time. Q is Racking up Mary debt quickly ANNOUNCEMENTS: COT: folks on travel, mental health in our communities Tags: ao-the-furnace, Wrecking Ball, hooligan, Mr. Roboto, Mater, Woody, Chuckles

Date: 2025-05-03 AO: ao-eagles-nest Q: Audit PAX: Wax On, Wreck-it Ralph, Squash (Donn Hines), Little Red, Blender, Budget, Wheelie, Blip, Buckshot, Strat, Tagalong, Foxtrot, Powerbait FNGs: None COUNT: 14 WARMUP: Good mornings Willie Mays Hayes Squnges Merkin to side Plank SSH Happy Feet Up/Downs THE THANG: It is definitely called soccurpee! Rules: Any Handball = 5 burpees Goal call (like you’re in Europe or Mexico) = 5 burpees May Challenge: 5 min AMRAP – Home plate down the line and out to center field for 25 merkins. Back around for AMRAP squats. Rinse and Repeat. We found that a diamond…

Date: 2025-05-03 AO: ao-the-furnace Q: BeWell PAX: Double Tap, Capsized, Woody, Gogurt, Philip Hendricks, Chicken scratch, Yellowvater, Socko, Convoy, Stroop, Newt, Yo-Yo, Mr. Roboto, Wrecking Ball, BeWell, Ruben Chavez (Turtle) FNGs: 1 Ruben Chavez (Turtle) COUNT: 16 WARMUP: Motivators from 7 all the way down, starting with math was difficult for Q 10 Good Mornings THE THANG: As per the “mini” challenge dictated, PAX did 8 rounds of 5-minute intervals. Started with 220 yard dash (end of the field and back) 25 Merkins Another 220 yard dash As many toilet squats until time was up PAX gave YHC squat total…

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 half does copperhead merkins (for the cadence), 10 each, then switch. 3. Plank 1:15 4. Five rounds of the following: Half the pax does copperhead squats, other half does copperhead dips, then switch 5. Indian Run 6. Two rounds of the following: Half the pax…

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 hard laps. Quarter lap recovery and then right back into it. MARY: Dovetail showed our FNG Little Red some hip bridges to help with the running muscles while the others just chose to breathe. ANNOUNCEMENTS: 2nd F lunch Friday Some mumblechatter afterwards about doing a…

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 bagotas Overhead claps Side straddle hops THE THANG: F3 Tucson celebrates its second birthday and entry into the terrible 2s Every 2 minutes during the workout, we stopped what we were doing for 2 Carolina dry docks. When we weren’t being interrupted by CDDs, we…

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 OYO 10 burpees for late HIM’s (could have been 30, but we stuck with 10 total :wink:) THE THANG: Ran a .4 mile lap all together, then the rest was AMRAP, OYO 3 sets of: 5 pull-ups, 10 merkins, 15 squats, then run .4 miles…

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 to cobra for 3, down dog for 3) THE THANG: Indian Run to the lower park to continue warmups 11s on the Hill. Peter Parker Merkins at the top, Squat Jumps at the bottom. Almost done with warmups, but headed back to the flag. Mosey…

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 Decision Dice 25# Macebell Kettlebell swing Another Bodyweight Cards of Doom Merkin Board Box Jump Battle Boingers (ropeless battle rope) Medball Slam Medball Big Boy Sit Ups 15# Macebell 35# Snatch Cindy Thruster Ruck Weight Flutterkicks Lessons learned today at the furnace. Capsized can do…