F3 Tucson

Date: 2025-03-05 AO: ao-run-club-otb Q: Woody PAX: Paddywhack, Mater, Wrecking Ball, Woody FNGs: None COUNT: 4 WARMUP: stretch OYO THE THANG: Run at your own pace MARY: ANNOUNCEMENTS: COT: Wrecking Ball week of fasting Paddywhack Air Force Base event Mater job transition Tags: ao-run-club-otb, Paddywhack, Mater, Wrecking Ball, Woody

Date: 2025-03-06 AO: ao-the-bluff Q: Audit PAX: Wax On, Wreck-it Ralph, Squash (Donn Hines), Dovetail, Wheelie FNGs: None COUNT: 6 We were either saying bye to our dad bods or we were keeping the dad bods at bay this morning. Wreck-it Ralph said he saw a dad bod left behind this morning…….I still have mine but somebody worked theirs off!! Workout courtesy of Kevin Torres who has a lot of dad bod workouts for busy dads. WARMUP: Knee Huggers Good mornings Abe Vigotas Bolt 15s Motivator Merkins 3-1 THE THANG: 4 Rounds: Power Clean w/ Cindy – 15 Squats w/…

Date: 2025-03-04 AO: ao-the-union Q: Wrecking Ball PAX: Paddywhack, Wreck-it Ralph, Wax On, Corn Stock (Garth) FNGs: None COUNT: 5 The Pax went through the 5 core tenants of F3, then the Q reminded everybody he’s not a professional and to modify as needed WARMUP: Good mornings – in cadence Willy Mays Hays – in cadence Flamingos -OYO Upper-body warm ups -OYO THE THANG: Everybody’s F3 name was written on a piece of paper, and each HIM picked one out of the hat and did the exercises that make up that name. When finished, keep playing the game, choose a…

Date: 2025-03-03 AO: ao-the-furnace Q: Wrecking Ball PAX: Capsized, Paddywhack, Woody, hooligan, Chicken scratch, Mater FNGs: None COUNT: 7 WARMUP: Good Mornings, in cadence Grass Grabbers, in cadence Upper body stretching OYO THE THANG: .5 mile Group Mosey Pull-ups: 8 min AMRAP Merkins: 8 min AMRAP Squats: 8 min AMRAP .5 mile Group Mosey Capsized & Chicken scratch were weighted for extra benefit *all to the sweet melody of 90’s Brit-pop :sunglasses: :uk: :guitar: :the_horns: MARY: Who? ANNOUNCEMENTS: – Polar Plunge is coming – 2nd F, 1st Friday lunch @11a Woody announced they’re having … A BOY! :baby: COT: We…

Date: 2025-03-01 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball, Woody, Paddywhack, Chicken scratch, BeWell (Jorge), Newt, Capsized, Cowbell (Ray Salcido), Philip Hendricks, Stroop FNGs: None COUNT: 10 I am NOT a professional. YHC revisited how to call exercises. “Next Exercise is ____ Starting position, move. In cadence. Exercise!” A few examples of counting can be: In Cadence (1, 2, 3… 1!) On command (Down! 1!) On your own (OYO) WARMUP: Mosey (.2 miles according to Wrecking Ball’s calculations) Freedom Twists Willy Mayes Hayes Toy Soldiers Merkins THE THANG: YHC dealt specially curated cards with an exercise, call type (IC, OYO,…

Date: 2025-03-01 AO: ao-eagles-nest Q: Wheelie PAX: Wreck-it Ralph, Dovetail, Blip, Audit, Broccoli, Spike, Squash (Donn Hines), Strat, Foxtrot, Waterboy, Common Core, Buckshot FNGs: None COUNT: 13 WARMUP: Good mornings Arm circles fwd/flapjack Overhead claps High knees Side straddle hops THE THANG: Formed a circle and each PAX member in turn becomes “the dude” that took their turn taking their sweet time with these exercises. Weapons included 50lb exercise bag, Cindy, dumbbells of various weight. Round 1: Rifle carry weapon of their choice for 40yds Round 2: Pull-through weapon of their choice 10R and 10L for most of us Round…

Date: 2025-02-27 AO: ao-the-bluff Q: Audit PAX: Wax On, Squash (Donn Hines), Wheelie, Kansas City FNGs: None COUNT: 5 Ups and Downs Life has them so we prepared for them together this morning. Reminder to all F3 Tucson Pax that we are here for each other through the Ups and Downs of life. Keep picking each other up men! Squash (Donn Hines) mentioned how he has missed seeing Sandtrap recently. Join us again! Warmup: Good mornings SSH Tie Fighters Imperial walkers Willie mays Hayes Mt climbers Thang: Mosey to stop sign Drop set up/downs – burpees 8-2 – pax split…

Date: 2025-02-25 AO: ao-the-union Q: Dovetail PAX: Wheelie, Wax On, Audit, Paddywhack FNGs: None COUNT: 5 Disclaimer: I’m not a professional, push yourself, don’t hurt yourself. WARMUP: – squats – hamstring sweeps – break dancers – Arm Circles IC – bird dogs THE THANG: Strength portion: 25s work/15s rest tabata 1. Thrusters – Cindy 2. Mahktar N’ Diayes 3. Primate Squats 4. Hollow hold 5. Romanian deadlift 6. Kettlebell swings Endurance portion: 21-15-9-3 reps – Run 200m – Merkins – Orc squats (ground slap+ Overhead clop) – Butterfly situps MARY: – Side plank pulses – Regular plank hold 30s ANNOUNCEMENTS:…

Date: 2025-02-24 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Wrecking Ball, hooligan, Paddywhack FNGs: None COUNT: 5 The journey consisted of a “half” mile run, followed by 90 seconds of as many reps as possible, Merkins pull-ups and air squats. The center of the Murph consisted of three rounds of ring of fire style squats, Merkens and pull-ups with pull-ups being the core, then we repeated the M wrap with a partner Followed up with a final half. “mile run. Announcements second F lunch not this Friday but next Circle of trust thankful for hostages released and praying for more…

Date: 2025-02-22 AO: ao-the-furnace Q: Wrecking Ball PAX: Capsized, Paddywhack, Chicken scratch, Philip Hendricks, Cowbell (Ray Salcido), Elliot Wnek, Mr. Schneebly, Stroop, Double Tap, Jackson Pollock (MJ Padua) FNGs: 1 Jackson Pollock (MJ Padua) COUNT: 11 WARMUP: “Welcome to F3, it starts and ends on time…” Walked through the 5 core principles of F3 In Cadence: 10 Good Mornings 10 Grass Grabbers 10 Toy Soldiers (OYO) Michael Phelps 1/4 mile run as a group THE THANG: “The Name of the Game” Do all of the exercises that make up your (FULL) F3 Name: *White board picture of the alphabet included…

Date: 2025-02-22 AO: ao-eagles-nest Q: Squash (Donn Hines) PAX: Audit, Dovetail, Corn Stock (Garth), Strat, Budget, Wheelie, Tagalong, Wreck-it Ralph, Waterboy, PowerBait, FoxTrot, Moab, Busted FNGs: 2 Moab, Busted COUNT: 14 WARMUP: Good Mornings. Butt Kickers, 5-to-1 Motivators, Abe Vigodas, Willie Mays Hayes THE THANG: Four Rounds of: Minute 1 – coupon Squat Minute 2 – Merkins (really 45 seconds) Minute 3 – Step Ups Minute 4 – situps/crunches/boxcut (really 45 seconds) Minute 5 – Dips Minute 6 – Lawnmower Pulls Minute 7 – Rest In cadence: Bunny Hops Merkins Coupon Lunges Shoulder taps Curls for the girls OH Press…

Date: 2025-02-19 AO: ao-run-club-otb Q: Wrecking Ball PAX: Paddywhack FNGs: None COUNT: 2 WARMUP: THE THANG: run together & OYO, show up for yourself and your brothers MARY: ANNOUNCEMENTS: COT: BeWell (Jorge) & his M (how are you guys doing? How are your bodies doing, and your car situation?). Capsized & his M w/ parenting & building their home, etc. Paddywhack with health & sleep, his girlfriend’s health & recovery from the flu Wrecking Ball ‘s house issues & decisions about how to address it, + life rhythms Tags: ao-run-club-otb, Paddywhack

Date: 2025-02-18 AO: ao-the-union Q: Wheelie PAX: Paddywhack, Wax On, Yaris, Dovetail, Corn Stock (Garth) FNGs: None COUNT: 6 WARMUP: Good mornings Merkins Asphalt grabbers Imperial Walkers THE THANG: Circle up. 4 people roll 4 die and we do what it says. Rotate the dice 1 position and repeat. “Wildcard” roll: pick a card from card deck and do what it says or make up your own. We had a leg day. Not quite as randomized as the Q had hoped. ANNOUNCEMENTS: Polar Plunge to be announced by Wax On COT: Wax On M is out of town. Keeping kids…

Date: 2025-02-17 AO: ao-the-furnace Q: Capsized PAX: Woody, Paddywhack, Wrecking Ball, hooligan, Capsized, Mater, Mr. Roboto FNGs: None COUNT: 7 I am not a professional! F3 is ALWAYS Free, Outdoors, Open to All Men, Peer Led in a rotating fashion, and ends in a COT :the_horns: WARMUP: YHC shared some learnings on the difference between dynamic vs static stretching. Notes can be found in the comments, but we kicked it off with Dynamic! YHC also revisited how to call exercises. “Next Exercise is ____. Starting position, move. In cadence. Exercise!” A few examples of counting can be: In Cadence (1,…

Date: 2025-02-15 AO: ao-eagles-nest Q: Wheelie PAX: Wreck-it Ralph, Dovetail, Squash (Donn Hines), Budget, Corn Stock (Garth), Slice, Strat, @Powerbait, @Buckshot, FNGs: None COUNT: 10 WARMUP: Good mornings High knees Concrete grabbers Butt kickers Arm circles/flapjack THE THANG: EMOM: 2 side straddle hops throughout. Team up for partner exercises. Partner 1 Murder bunnies 20yds while partner 2 performs Merkins. 150 between the partners. Partner 1 reverse Murder bunnies 20yds while partner 2 performs sumo squats . 250 between the partners. Partner 1 Soldier carries Cindy for ~80yds while partner 2 performs Mtn climbers. 350 between the partners. 1st surprise, all…

Date: 2025-02-13 AO: ao-the-bluff Q: Wreck-it Ralph PAX: Wax On, Yaris, Wheelie FNGs: None COUNT: 4 This Q was a farewell Q to the inappropriately named names! Hopefully we got all our giggles out! More importantly, this was much needed prep for V-Day. Warm-up: Hump-o-rama(hump spiders, monkeys, and gorillas)x23 ea 4 count Arm circles x23 Seal claps x23 Overhead claps x23 Up-downs (to the song “I’ll make love to you”) The Thang: PAX 1 does Cocaine Bear crawl across the basketball court and back doing Carolina dry socks at each crack. While PAX 2 does the following and trades off:…

Date: 2025-02-12 AO: ao-run-club-otb Q: Audit PAX: Wax On, Budget, Wheelie FNGs: None COUNT: 4 Showed up for endurance training where we ran 15 minutes easy, 15 minutes moderate, and 10 minutes hard. Budget had two FNGs show up with him for EC but had to leave early, someday we will get them named! A great morning out there, thanks as always for the push fellas. Tags: ao-run-club-otb, Wax On, Budget, Wheelie

Date: 2025-02-11 AO: ao-the-union Q: Wreck-it Ralph PAX: Yaris, Wax On, Wheelie, Paddywhack, Audit, Corn Stock (Garth) FNGs: None COUNT: 7 F3: Sesame Street Warm up: Big Bird arm circles x10 Flap Jack x10 Seal claps x10 Overhead claps x10 Elevated knees x10 Posterior foot touches x10 The Thang: Can you tell me how to get to Sesame Street? Indigenous peoples run with Cindy passed along around the baseball fields to find Sesame Street! Partner up! PAX 1 Farmer Carry Cindy to bathrooms and back. Look for the street and show PAX 2 how to get there! While PAX 2…

Date: 2025-02-04 AO: ao-the-union Q: CareBear PAX: Wax On, Wreck-it Ralph, Dovetail, Corn Stock (Garth), Juan Valdez, Paddywhack FNGs: None COUNT: 7 Groundhog Day was Feb. 2nd. 2025. Groundhog Day was released in 1993. Seems only right that we pay ohmage to these through an F3 workout. Sorry this Backblast is almost a week old. WARMUP: Various Warm-Ups were completed! THE THANG: In the Movie, Bill Murray repeated a few iconic scenes. So we did as well. PAX picked numbers, we assigned the numbers to exercises then, the exercises to scenes. The following was the result. PAX completed: Alarm –…

Date: 2025-02-10 AO: ao-the-furnace Q: Wrecking Ball PAX: Paddywhack, Woody, Capsized, hooligan, Chicken scratch, Mater, Mr. Roboto, Yellow-vator (Joseph) FNGs: None COUNT: 9 WARMUP: Good mornings (in cadence) ‘Pooping in the woods’ + hamstring stretches OYO Toy Soldiers THE THANG: We ran .5 miles all together, then Partnered-up: 1 pax ran the .5 mile lap, while the other guy did AMRAP of Murph-style workout; 1st pull-ups, 2nd Merkins, 3rd squats The whole group ran a 1/2 lap to wrap it up MARY: We counted-off by doing a burpee around the circle ANNOUNCEMENTS: Forgot to mention it, but there will be…