F3 Tucson

Date: 2025-04-05 AO: ao-the-furnace Q: Double Tap , Chicken scratch PAX: Mater, Chicken scratch, Capsized, Daffy duck, BeWell, Mr. Schneebly, Stroop, Convoy, Double Tap, Newt, Woody FNGs: None COUNT: 11 WARMUP: good mornings, motivators THE THANG: Merkins-ins: pulse Merkins x12 Run within Run: Indian run 1 mile with 5 Merkins-ins Everytime we go thru the whole line. Climb within climb: piggy back your partner up hill, then switch. Then mtn climber 12x and advance a body length up the hill each 12 leg pumps. Carry within Carry: hold a Cindy with a partner on your back as you walk to…

Date: 2025-04-03 AO: ao-the-bluff Q: Audit PAX: Wax On, Squash (Donn Hines), Dovetail, Wheelie FNGs: None COUNT: 5 Disclaimer: I am not a professional, please modify and take my suggestions as just that. Push yourself but do not hurt yourself. Per the Mickey Mouse WOD: Mickey epitomizes resilience and the ability to do simple things well. We did simple things, over and over again, in order to ensure we could do them well. Warmup: Abe Vigotas Willie Mays Hays Goofballs Merkin into side plank 5 min – run to stop sign, 25 merkins, run back and AMRAP toilet squats for…

Date: 2025-04-02 AO: ao-run-club-otb Q: Audit PAX: Wax On, Budget, Ross, Brandon FNGs: 2 Ross, Brandon COUNT: 5 4 miles of run / walk combo with some elevation changes followed by 1 mile of jog / sprint combo. Wax On used the time to get ready for the F3 May challenge. Run half lap and perform 25 merkins. Run reminder of lap and do squats until time is up. You get 5 minutes each lap and he had about 1:30-1:145 each lap for continuous squats. Audit did a lap with Wax On and was no repped on the squats for…

Date: 2025-04-02 AO: ao-run-club-otb Q: Capsized PAX: Mater, Woody, Paddywhack, BeWell, Capsized FNGs: None COUNT: 5 WARMUP: OYO THE THANG: RUN ANNOUNCEMENTS: Muddy Dash this Saturday! 2nd F Lunch at Rudy’s on Friday 11am Polar Plunge Ruck 4/12 – details in ao-special-events Hot Patch Summer is coming to the Furnace! COT: Paddywhack for back BeWell internship opportunities for the summer Tags: ao-run-club-otb, Mater, Woody, Paddywhack, BeWell, Capsized

Date: 2025-04-01 AO: ao-the-union Q: Wax On PAX: Corn Stock (Garth), Sandtrap, Shark Tank FNGs: None COUNT: 4 The four horsemen are named Arms, Legs, Core, and Cardio! Structure: • 4 Stations: Arms, Legs, Core, Cardio • 3 Rounds (progressive difficulty) • Each station = 3 minutes (45 sec work / 15 sec rest x3) • Optional: 1-minute rest between rounds ⸻ Round 1 – Base Level Station 1: Arms (Bodyweight or Light Weights) 1. Push-ups 2. Tricep Dips (use a bench or curb) 3. Bicep Curls (dumbbells) Station 2: Legs 1. Air Squats 2. Reverse Lunges (alternating) 3. Glute…

Date: 2025-03-31 AO: ao-the-furnace Q: Wrecking Ball PAX: Capsized, Paddywhack, Mater, hooligan, Chicken scratch, Mr. Roboto FNGs: None COUNT: 7 WARMUP: *all in cadence, on the Q’s count: – 8 Good mornings – 9 Flamingos – Michael Phelps (OYO) – 9 little baby arm circles + flapjack for 9 more THE THANG: – walked over to the grinder for a Murph-inspired workout, to the tune(s) of 90’s rap – run .4 miles together – 5 sets of: 5 pull-ups, 10 push-ups, 15 squats – run .4 miles OYO (on your own) / AMRAP (as many rounds as possible) MARY: who?…

Date: 2025-03-27 AO: ao-the-bluff Q: Wheelie PAX: Wax On, Dovetail, Wreck-it Ralph, Audit, Squash (Donn Hines) FNGs: None COUNT: 6 WARMUP: Good mornings Arm circles Copperhead merkins THE THANG: :notes:She’s got legs!:notes: Partner exercises. Squats while partner jogs to stop sign. Stepups while partner does 25 Earl Fonda each side. Calf raises while partner lunges to cone marker. Squat jumps while partner karaoke to cone marker. Primate squats while partner side straddle hops to cone marker (surprisingly hard on coordination skills). “Fire Hydrants” while partner does 40 single leg calf raises on each side. Kneeling kickbacks while partner jogs to…

Date: 2025-03-24 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball, Woody, Paddywhack, Chicken scratch, Capsized, Daffy duck FNGs: None COUNT: 6 F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. I am NOT a professional. Challenge yourself, don’t hurt yourself. 1% better every day! WARMUP: Good Mornings Willie Mayes Hayes Hillbilly Squats LBACs THE THANG: Murph ‘n Turf! Your traditional Murph with a gridiron twist. Murph Suicides: Pax began at the goal line and ran out 25yds to complete…

Date: 2025-03-22 AO: ao-eagles-nest Q: Audit PAX: Wax On, Wreck-it Ralph, Dovetail, CareBear, Blender, Croak, Slice, SMALL FRY, Spike, Strat, Wheelie, Foxtrot / Water Boy / Buck Shot FNGs: None COUNT: 13 F3 is a world wide collection of men set to invigorate male leadership in our communities. Way to be out here as leaders for Tucson men! 5 core tenets of F3: Open to all men, always free, led in a rotating fashion, always held outdoors, ends in a circle of trust. We leave no man behind and no man where we find him. Training for the Highlander Games!…

Date: 2025-03-22 AO: ao-the-furnace Q: Chicken scratch PAX: Convoy, Paddywhack, Newt, Capsized FNGs: None COUNT: 5 WARMUP: Thanks to Forrest, 10 burpees for each arrival after start. Plenty warm after 20 burpees. THE THANG: Seeking the complete development of the body, pax completed two rounds of the following antagonistic pairs: Merkins/cindy rows Jump squats/bulgarian split squats on Cindy. Curls for the girls/ dips with Cindy (vertical Cindy for full benefit of scraping your back on a block) Leg lifts/freddy mercuries Carolina dry docks / pull ups First round q rotated around the circle in the wittershins (counter clockwise) direction. Some…

Date: 2025-03-20 AO: ao-the-bluff Q: Audit PAX: Squash (Donn Hines), Wreck-it Ralph, Dovetail, Kansas City, Croak, Wheelie, Watery Boy FNGs: None COUNT: 8 Scottish Warrior Training: F3 is a world wide group of men set to invigorate male leadership. We don’t leave men behind nor do we leave men where we find them. Keep pushing each other Tucson to improve ourselves and set the tone for the men of Tucson. Warm up: A story of loss with a Scottish lesson learned……OYO arm circles while Q told a story and then went into SSH and burpees for a particular song which…

Date: 2025-03-19 AO: ao-run-club-otb Q: BeWell , Wrecking Ball PAX: Wrecking Ball, BeWell FNGs: None COUNT: 2 WARMUP: Stretches OYO THE THANG: Running for fun, both with goals to go far and push ourselves. Had an honorary member for about a mile. :dog2: MARY: Nope ANNOUNCEMENTS: COT: BeWell motivation to get back in the swing of things at school after spring break Wrecking Ball LLM men’s retreat Tags: ao-run-club-otb, Wrecking Ball, BeWell

Date: 2025-03-17 AO: ao-the-furnace Q: hooligan PAX: Wrecking Ball, Capsized, Mater, Woody, Chicken scratch, hooligan, Philip Hendricks, Moonshine, Grantham (Rafi) FNGs: 1 Grantham (Rafi) COUNT: 9 WARMUP: high knees, butt kicks, pterodactyls. THE THANG: within the pairs, getting through 100 pull-ups, 200 merkins, 300 squats. Half the pair runs, half the pair does the thing. MARY: nope ANNOUNCEMENTS: wrecking ball and woody will be out this weekend on a retreat. COT: frogman in the middle of church changing season, which is tough for an introvert. Moonshine got the news of the impending baby boy. Tags: ao-the-furnace, Wrecking Ball, Capsized, Mater,…

Date: 2025-03-15 AO: ao-the-furnace Q: BeWell PAX: BeWell, Capsized, Chicken scratch, Daffy duck, Gogurt, Mr. Roboto, Mr. Schneebly, Paddywhack, Stroop, Wrecking Ball, Nick (Rubber) FNGs: None COUNT: 11 WARMUP: Music inspired: Renaissance men are self-motivated men of culture. Motivators in cadence 5-count Heel-Toe Bounces (from hip hop) in cadence (4/4) 15-count Charleston (1920s dance move) in cadence (4/4) 10-count THE THANG: 3 circuits to improve mind and body Math circuit: 1 time as YHC was getting used to the rhythm of leading. Euler’s Formula (waving arms perpendicular to each other in front of you) in cadence (4/4) 5-count, then flapjack…

Date: 2025-03-13 AO: ao-the-bluff Q: Wax On PAX: Spike, Squash (Donn Hines), Dovetail FNGs: None COUNT: 4 F3 Workout: “Planetary Beatdown” Time: 45 min Equipment: Cinder blocks Format: Warm-up, The Thang (Main Workout), and Cool-down AOQ Theme: Planets – Each exercise represents a planet’s characteristics (size, gravity, or mythology). Warm-Up (10 min) – “Planetary Orbits” (No cinder block yet, gets the PAX moving and warm) • Mercury Shuffle – High knees in place (1 min) • Venus Squats – Air squats (15 reps) • Earth Arm Circles – Forward & backward arm circles (30 sec each) • Mars Lunges –…

Date: 2025-03-12 AO: ao-run-club-otb Q: Wrecking Ball PAX: Paddywhack, Woody, BeWell FNGs: None COUNT: 4 WARMUP: OYO in the rain THE THANG: run into the gloom & back again (most goals = get it done!) MARY: only if you sucked in your stomach while you ran COT: Praise: BeWell ‘s car, God’s provision & God’s timing! Paddywhack accepting some limits he hasn’t always had to, discerning what to drop and what to keep doing Wrecking Ball some unexpected taxes. Excited to eat!! Thanks for the support and encouragement this week, brothers! Tags: ao-run-club-otb, Paddywhack, Woody, BeWell

Date: 2025-03-11 AO: ao-the-union Q: CareBear PAX: Wax On, Dovetail, Corn Stock (Garth), Spike, CareBear FNGs: None COUNT: 5 Hey Guys! Q went had no Idea what to do for a work out today, so I went into my box of laminated Q’s and I remembered Spicy Dice! What a horrible-ly fun blast from the past. WARMUP: 8 Mountain Man Poopers 4 is 1 IC 8 Arm Circles 4 is 1 IC 20 SSH 4 is 1 IC Mosey – .5 Miles around the fields. We were sufficiently warm as most PAX disrobed outer layers. THE THANG: Spicy Dice! Easy,…

Date: 2025-03-10 AO: ao-the-furnace Q: Mater PAX: hooligan, Capsized, Chicken scratch, Paddywhack, Woody FNGs: None COUNT: 6 WARMUP: Good Mornings x10 and Michael Phelps THE THANG: x20 squats, x10 merkins, x5 pull ups, x5 burpees, and 1/4 lap. Repeat as time allows ( group made 6 laps) MARY: x15 butt ups, x20 penguins, x15 box cutters, x10 Side plank pulse, 25s flutter kicks, and 15 J-Lo’s ANNOUNCEMENTS: Polar plunge is coming COT: Chicken scratch thankful for all the help from his community with his drywall need Mater Anxiousness and timing with offer letter from the city Tags: ao-the-furnace, hooligan, Capsized,…

Date: 2025-03-08 AO: ao-the-furnace Q: Woody PAX: Capsized, Chicken scratch, Paddywhack, Daffy duck, BeWell (Jorge), Philip Hendricks, Convoy, Woody, Mr. Schneebly, Nick (JigglyPuff) FNGs: 1 Nick (JigglyPuff) COUNT: 9 Warmup – Tricep / shoulder stretches – Hillbillies: hands folded together over head, lift each leg up and out in alternating fashion – 21’s: PAX do first 5 SSH counting together (2-count), then 6-21 silently. If anyone stops early or late, everyone does penalty of choice. – Tie fighters: Forward LBAC with right knee forward in lunge pose, then Backward LBAC with left knee forward to maintain balance in the force…

Date: 2025-03-08 AO: ao-eagles-nest Q: Blender PAX: Dovetail, CareBear, Wreck-it Ralph, Corn Stock (Garth), Blender, Wheelie, Wax On, Blip, Audit, Strat, @foxtrot, @waterboy, @smallfry, @buckshot, , None FNGs: 1 None COUNT: 13 WARMUP: We went around picking our favorite warmups such as good mornings, merkins, burpees, side straddle hops, arm circles, and squats. THE THANG: we played the f3 national game “when animals attack” this involved a marked off area with cones and we picked a predator the rest were prey and the predator had to tag a person using bearcrawls, worm, crabwalk, running with arms out like airplane, frog…