F3 Tucson

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, and do the exercises that make up the name. “sandtrap” was brutal for rifle carries and hill runs, and “Wheelie” was super leg-heavy (3 combined min’s of wall sits) MARY: Included in the beat down ANNOUNCEMENTS: The Q forgot :man-facepalming: COT: Praise for Audit ‘s…

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 time. Tags: ao-run-club-otb, Sandtrap, Wheelie, Budget

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! Went through 5 core principles and the motto of F3. I am no professional, push yourself but do not hurt yourself Today we are helping Audit remember his rehearsal dinner from 15 years ago today! We got some boyish/childish behavior out of the way and…

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 lap (did 4 total sets) MARY: 20 butt ups, 15 American hammers, and 10 count flutter ANNOUNCEMENTS: May challenge quickly approaching COT: thankful for completion/finishing of Passover Mater has interview with background investigator for helicopter job Tags: ao-the-furnace, Chicken scratch, hooligan, Mater, Capsized, Paddywhack, Socko,…

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 Format: 3 rounds through the gauntlet. Each station hits a different muscle group. Go hard. Rest only after full round. 1 min per station, 15 seconds transition. STATION 1: Block Chest Press (Floor Press) Lay down, press block like a bench press. Focus on slow…

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 the 10-burpee-per-late-pax tax, today we did 10. THE THANG: The PAX completed the brisket pyramid in the following fashion: Start of 3 minute timer->Merkin variation, run around the bases, Cindy Row/Curl until timer completes. Here is the brisket pyramid (first ascended then descended) Incline ->…

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 followed by another 90s exercise followed by run to the stop sign and 30s recovery The exercises: – Air squats/Big boi sit-ups – Merkins/Reverse lunges – Shoulder press with Cindy/Freddie Mercuries – Curls 4 the gurls/Overhead tricep press with Cindy – Sumo squats/Flutter kicks –…

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 (as many reps/rounds as possible). Between each 2-minute segment, take a 30-second rest. 1. “Pawn March” – 10 Forward Lunges (5 each leg) – 10 Squats 2. “Jab-Jab-Cross” – 10 Jab-Jab-Cross combos (switch stance after 5 combos) – 10 High Knees (each leg counts as…

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 4 Burpees Run/Sprint 5 Wide-Arm Merkins 6 Jump Squats 7 American Hammers 8 Mountain Climbers Run/Sprint 9 Pull ups 10 Flutter Kicks 11 Lunges (walking or stationary) 12 Plank Hold (elbows or hands) MARY: not this week. ANNOUNCEMENTS: April challenge to visit all F3 sites…

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 guys motivate me to keep going and push to be better in every way! WARMUP: Good mornings SSH / Squats / Merkins rinse and repeat – 15/10/5 THE THANG: Starting in the basketball court (no better way to start!) for 17s. Touch 17 lines that…

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 recommend. Tags: ao-special-events, Nathan Van Fleet, Blender, Wrecking Ball, Woody, Capsized, Dovetail, Sandtrap, Wheelie, Waterboy, Spike, CareBear, Audit

Date: 2025-04-12 AO: ao-eagles-nest Q: Dovetail PAX: Squash (Donn Hines), Blip, Strat, CareBear, Corn Stock (Garth), Wreck-it Ralph, Waterboy, Wax On, Nathan Van Fleet, Blender, Wheelie, Foxtrot FNGs: None COUNT: 13 WARMUP: Samson stretch Frankenstein walk Grumpers Good mornings! Willie Mays Hayes Tree hugger twinkle toes Break dancer THE THANG: Run to the lower Park 3x: 5 pull-ups, 10 jump squats, 15 Carolina dry docks Run to the splash pad and pair off Bulgarian split squats x15 while partner planks 15 Derkins on the rails at varying heights while partner does squat hold prisoner style (hands behind head) Run to…

Date: 2025-04-10 AO: ao-the-bluff Q: Capsized PAX: Wax On, Audit, Squash (Donn Hines), Dovetail, Sandtrap, Wheelie, Capsized FNGs: None COUNT: 7 WARMUP: Good mornings Seal Claps OH Claps Willie Mayes Hayes Walk yer Cindy THE THANG: Cap’s Pyramid 4 cones set 30yds apart. Pax started at cone 1 with 5 blockees, then rifle carry to cone 2. Dropped Cindy and ran back to cone 1 to perform 5 burppees. Run back to cone 2, pick up Cindy, complete 25 cindy curls and rifle carry to cone 3. Drop off Cindy, run back to cone 1, complete 5 burpees, run back…

Date: 2025-04-09 AO: ao-run-club-otb Q: Audit PAX: Wheelie, Budget, R & B FNGs: 1 R & B COUNT: 5 OYO short warmup followed by a lap around the track. Then a series of unfortunate events…….er different training regimines. Run 1.5 miles then walk 2 min Run two laps with sprints around corners (ooof) Indian run where leader picks the pace Fball field – run to mid field and perform bonnie blairs and calf raises (10 each) back to goal line and then repeat but to opposite endzone Bleacher run 1 mile cool down on the track All totaled somewhere between…

Date: 2025-04-09 AO: ao-run-club-the-trenches Q: Woody PAX: BeWell, Woody FNGs: None COUNT: 2 WARMUP: Stretch OYO THE THANG: Run to meet goals COT: BeWell still looking for internships. Hard to find time to apply. Tags: ao-run-club-the-trenches, BeWell, Woody

Date: 2025-04-08 AO: ao-the-union Q: Audit PAX: Sandtrap, Wax On, Dovetail, Wreck-it Ralph, Wheelie, Nathan Grosshandler, Corn Stock (Garth) FNGs: None COUNT: 8 Disclaimer: I am no fitness professional so please take everything as a suggestion and that only. Push yourself and do not hurt yourself, you know your body. Reviewed 5 core tenants of F3 and under penalty of burpee we went around the circle asking for the motto of F3. Took 2 misses and then Wax On had it: Leave no man behind but leave no man where we found him. WARMUP: Arm circles / SSH / Willie…

Date: 2025-04-07 AO: ao-the-furnace Q: Capsized PAX: Paddywhack, hooligan, Capsized, Chicken scratch FNGs: None COUNT: 4 WARMUP: Good Mornings Overhead Claps Seal Claps Willie Mayes Hayes THE THANG: YHC brought you you the classic 5-10-15 Murph pattern with an EMOM twist. 5 Pull 10 Merkin 15 Squat AMRAP 10 Burpees to interrupt your murph flow every 4.5 minutes. Rinse and repeat MARY: who dat ANNOUNCEMENTS: Polar plunge @8am THIS Saturday COT: :white_check_mark: YHC made a fatal error in posting the Saturday start time in the pre blast… I owe ya one Shark Tank! Tags: ao-the-furnace, Paddywhack, hooligan, Capsized, Chicken scratch

Date: 2025-04-05 AO: ao-eagles-nest Q: Wheelie PAX: Wreck-it Ralph, Strat, Corn Stock (Garth), Dovetail, Spike, Waterboy, Wax On, korch152, Busted, Foxtrot, , Sparkie FNGs: 1 Sparkie COUNT: 13 WARMUP: Nope. We just jumped right into it. THE THANG: The four horsemen are named Arms, Legs, Core, and Cardio! Structure: 4 Stations identified by matching number of cones: 1. Arms 2. Legs 3. Core 4. Cardio 1 round consist of visiting all 4 stations. Order doesn’t matter, you can’t hide from the horsemen. There are 3 rounds of progressive difficulty poured out by each horseman. You’ll bear each horsemen 3 minutes…