F3 Tucson

Date: 2025-01-11 AO: ao-eagles-nest Q: CareBear PAX: Dovetail, Wax On, Wreck-it Ralph, Audit, Corn Stock (Garth), Strat, Spike, Copper Top, Foxtrot, Band Camp FNGs: 1 Band Camp COUNT: 10 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. •Held outdoors, rain or shine, heat or cold. •Led by men who participate in the workout in a rotating fashion, with no training or…

Date: 2025-01-13 AO: ao-the-furnace Q: Wrecking Ball PAX: hooligan, Capsized, Woody, Chicken scratch, Double Tap, Mater FNGs: None COUNT: 7 WARMUP: running in place for warmth in cadence + saying the 5 truths of F3; hug yourself, both arms; scratch your back (if you can), both arms; 10 good mornings in cadence; 10 toy soldiers THE THANG: run .5 miles all together, OYO: Pull-ups (to failure) 20 squats Push-ups to failure 10 burpees (@chicken-scrath did super, pull-up burpees on the last round) run .5 miles on the icy, crunchy grass Repeat. We ended with a 1 mile run all together…

Date: 2025-01-11 AO: ao-the-furnace Q: Chicken scratch PAX: Gogurt, Double Tap, Woody, Mr. Schneebly, BeWell (Jorge), Paddywhack, Capsized, Mr. Roboto, Socko (Chris), kitty (Andrew) FNGs: None COUNT: 11 WARMUP: 7-to-1 motivators for warmth Good mornings Q struggled with counts – pax recovered the cadence THE THANG: Format: travel -> exercise -> hold for 6 -> recover and mosey back to start for next round Reps MoT Exercise 1. Thrusters burpees 2. Thrusters burpees 3. Thrusters burpees 5. Thrusters burpees 8. Thrusters burpees 13. Murder bunny burpees 21. Murder bunny burpees 34 Brick layers dips 55. Brick layers curls 89. Lunges.…

Date: 2025-01-09 AO: ao-the-bluff Q: Audit PAX: Wax On, Dovetail, Blip, Wheelie, Wreck-it Ralph FNGs: None COUNT: 6 The goal for today was to be in constant movement as the weather in Vail was 30 degrees with a real feel of 21. Warmup: SSH Imperial Walkers Tie Fighters Burpees Copperhead squats Copperhead merkins The Thang: Dora style Split into groups of 2 for our Snowman workout Snowmen have nice wide bases for stability so we worked legs first. 100 sumo squats with the push being 10 SSH with a run the length of the AO 100 jump squats with the…

Date: 2025-01-08 AO: ao-run-club-otb Q: Audit PAX: Wax On, Wheelie FNGs: None COUNT: 3 OYO stretching followed by some interval running. 2 laps around followed by intervals with jogging through the corners and then running on the straights. All three of us were caught off guard by the wind and got pushed out of our lane coming around turn 4. The plus side is we had additional resistance training from the wind on that home stretch run. None of us were extremely excited to be there but came because we HC’d and wouldn’t let a HIM show up to run…

Date: 2025-01-07 AO: ao-the-union Q: CareBear , Dovetail PAX: Dovetail, Wax On, Wrecking Ball, Capsized, Wheelie, Audit, Daffy duck, CareBear FNGs: None COUNT: 8 Welcome to F3! Welcome to the Pitch! The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership. F3 is…… •Free of charge. •Open to all men. •Held outdoors, rain or shine, heat or cold. •Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. •Ends with a Circle of Trust. Dovetail gave the disclaimer, 7 PAX…

Date: 2025-01-06 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Wrecking Ball, Double Tap, Mater, Mr. Roboto, Woody, Sockos (sp?) (Chris) FNGs: 1 Sockos (sp?) (Chris) COUNT: 8 Pax warmed up (literally) with 7-to-1 motivators. Counting was hard but pax covered for the q confusion well. Add in some LBACs and good mornings and pax were sufficiently warm to begin the beatdown. The :fire: sale began with 15% off the running portions of Murph for a .85 mile run. What a deal! The pax then had the bargain of a morning: “buy one get 2 half off!” Pax chose which of…

Date: 2025-01-04 AO: ao-the-furnace Q: Unplugged (F3 FTX) , Capsized PAX: Woody, Wrecking Ball, Chicken scratch, Unplugged (F3 FTX), Newt, BeWell (Jorge), Capsized, Mr. Roboto, Mr. Schneebly, Paddywhack, Stroop FNGs: None COUNT: 11 Details up above from Unplugged (F3 FTX). One of my favorite examples of being Freed to Lead is Qing down range. Shout out Unplugged (F3 FTX) for leading today! Come on back any time! EC ruck with Wrecking Ball Chicken scratch Unplugged (F3 FTX) – always a good time! Tags: ao-the-furnace, Woody, Wrecking Ball, Chicken scratch, Unplugged (F3 FTX), Newt, BeWell (Jorge), Capsized, Mr. Roboto, Mr. Schneebly,…

Date: 2025-01-04 AO: ao-eagles-nest Q: Squash (Donn Hines) PAX: Blip, Wheelie, Dovetail, Wreck-it Ralph, CareBear, Wax On, Slice, Wrecking Ball, Philip Hendricks, Strat, Stroop, Broccoli, Common Core, Newt, Capsized, Woody, Mr. Roboto, Cowbell (Ray Salcido), Chicken scratch, Mr. Schneebly, Foxtrot, Buckshot, Waterboy, No FNGs FNGs: 1 No FNGs COUNT: 24 WARMUP: Motivators 5-to-1 Partner Patty Cake Good mornings, windmills, trunk twists Seal Claps to overhead claps Arm circles Daisy Pickers Shoulder Taps THE THANG: Circle exercises (Rings of Fire – thank you to whoever supplied the music). So many pax, we divided into two circles. Wave of Merkins (Shoulders) Circle…

Date: 2025-01-02 AO: ao-the-bluff Q: Wheelie PAX: Audit, Blip, Dovetail, Squash (Donn Hines), Wax On, Wheelie, None FNGs: 1 None COUNT: 7 Partially pictured here is too-tall-for-the-portable-light-Blip’s chin. WARMUP: Good Mornings 5 Burpees Grass Grabbers 5 Burpees Side Straddle Hops 5 Burpees THE THANG: Test your memory of Search for the Holy Grail while reciting quotes from the movie…and playing the part of the Black Knight (pronounced kanniggut). We decimated one limb at a time today. Right Arm: ~15 Curls for the Gurls ~15 Overhead tricep presses ~25 Bent over rows ~25 Chest Presses ~15 Pull-overs ~25 Butterflies Repeat above…

Date: 2025-01-01 AO: ao-the-union Q: CareBear PAX: Wax On, Dovetail, Audit, Corn Stock (Garth), Wheelie FNGs: None COUNT: 6 Guys! Thanks for coming to the last workout of the Year! Warm-Up: Asphalt Swipers, Monkey Humpers, Copperhead Squats and Mountain Climbers. All IC. Thang:Partner Up, Run Around the Ball Fields in opposite directions to start, and after each one of these exercises sets. 1st Set – 10 Curls for the Girls 2nd Set – 10 Curls for the Girls, 10 Overhead Presses 3rd Set – 10 Curls for the Girls, 10 Overhead Presses, 10 Squats 4th Set – 10 Curls for…

Date: 2025-01-01 AO: ao-run-club-otb Q: Wax On PAX: Audit, Wheelie FNGs: None COUNT: 3 WARMUP: OYO Stretches THE THANG: Run in circles, try to GPS write something on the field, and run in more circles. At first, YHC was bummed that people showed up because it was dark, cold, windy, and I really didn’t want to be out running. I got over it after about a lap and now that it’s over, I’m glad I started my year out with a disciplined choice to get up and do a hard thing instead of staying in bed. Thank you gentlemen for…

Date: 2024-12-30 AO: ao-the-furnace Q: Capsized PAX: Newt, Capsized, Mr. Roboto, Paddywhack, Woody FNGs: None COUNT: 5 WARMUP: Good mornings LBACs Low Slow Sumo Squats 6-1 Morivators THE THANG: Murph Dora Style! MARY: Pax finished in time for some Mary! Good work everyone! ANNOUNCEMENTS: 2nd F lunch on 1/3 to be confirmed COT: Thankful for all of you this year! Thanks Wrecking Ball for kicking off these Monday beat downs! We’re all better from it! If you are in a rut, reach out, let your brothers support and encourage you! Tags: ao-the-furnace, Newt, Capsized, Mr. Roboto, Paddywhack, Woody

Date: 2024-12-28 AO: ao-the-furnace Q: Capsized PAX: Newt, Capsized, Daffy duck, Mr. Roboto, Stroop, Phil aka Frogman FNGs: 1 Phil aka Frogman COUNT: 6 YHC Qi’s today to the tune of some of his favorite exercises and those inspired by some of his favorite things while fueled by some favorite tunes. It’s my party and I’ll cry if I want to. WARMUP Blenders Party Saguaros Up Downs (until Blue was no longer tired or thirsty) Thunderstruck (SSH and a burpee every time Brian Johnson screamed out “Thunder” played to Thunderstruck by AC/DC) THE THANG F3 Baseball: Pax counted off to…

Date: 2024-12-28 AO: ao-eagles-nest Q: Audit PAX: Wax On, Dovetail, Blip, Strat, Squash (Donn Hines), Wreck-it Ralph, Corn Stock (Garth), Waterboy, Foxtrot, Doodles (down range) FNGs: None COUNT: 11 Disclaimer: F3 is here to make great leaders and we are to lead by example (like HCing to workouts!). F3 is open and free to all men, held outdoors, led in a rotating fashion, ends with a circle of trust. Please do not mistake me for a fitness professional. You are here on your own free will so please modify as necessary. Push but don’t hurt yourselves. Warmup: Good mornings Tie…

Date: 2024-12-24 AO: ao-the-union Q: Wax On PAX: Dovetail, Audit, Corn Stock (Garth) FNGs: None COUNT: 4 WARMUP: It was a sad lonely warm-up. Everybody was running late, but F3 begins and ends on time, so YHC got started with the warmup as a lonely lonesome loner, but fortunately, others arrived…eventually. 7 to 1 Motivators! 10 Copperhead Squats IC 10 Copperhead Merkins IC 9 LBAC Forwards IC 9 LBAC Flapjack IC THE THANG: The 12 Days of Christmas Exercises: (1, 1&2, 1&2&3…) 1. 1 Burpee 2. 2 Jump Squats 3. 3 Merkins (push-ups) 4. 4 Big Boy Sit-ups 5. 5…

Date: 2024-12-21 AO: ao-eagles-nest Q: Wheelie PAX: Blip, Squash (Donn Hines), Strat, Foxtrot FNGs: None COUNT: 5 WARMUP: Good Mornings Side Straddle Hops Arm Circles Squats THE THANG: ‘‘Twas the Night Before Krampus pull-through planks. Poem by Wax On and AI. Same 7 exercises in 3 sets: 1st set: 10 each, 1 is 1 2nd set: 10 each, copperhead versions, 4 is 1 3rd set: AMRAP 60s/15s Ruck pull vertical Ruck curl Ruck bent over row Ruck shoulder press Ruck tricep press Ruck bench press Ruck pullovers Between 2nd and 3rd set: 10 Big boi sit-ups with ruck 10 American…

Date: 2024-12-18 AO: ao-run-club-otb Q: Woody PAX: Wrecking Ball, BeWell (Jorge), Daffy duck, Woody FNGs: None COUNT: 4 WARMUP: Stretches OYO. Jog out together 1 mile. THE THANG: Run fastest mile back to base. Recover. Caboose run – person in back drops and does 5 burpees then runs to the front of the line. Repeat. 2x all-out sprints across soccer field ANNOUNCEMENTS: Krampus Friday/Saturday, then Krampus themed workout at the Furnace led by yours truly. This is a good opportunity to reach out to PAX who haven’t been around in a while. COT: Daffy duck working through applications process for…

Date: 2024-12-18 AO: ao-run-club-otb Q: Audit PAX: Budget, Wax On FNGs: None COUNT: 3 Run a lap, walk a quarter. Up to 4 laps. Field runs, out 10 then back pedal 10, then out to 20 and back pedal 10…..all the way down the field with backpedal always being 10. Sprint 20 then 10 merkins. All the way down the field Karaoke to mid field, 10 squats, karaoke back Mile run for baseline or PB. Tags: ao-run-club-otb, Budget, Wax On

Date: 2024-12-19 AO: ao-the-bluff Q: Audit PAX: Wheelie, Sandtrap, Squash (Donn Hines), Wax On, Dovetail FNGs: None COUNT: 6 First we talked about what HC means. Is it headcount, no. Is it holy cow there’s a workout, no. Is it hard commit, yes……. Disclaimer: I am a professional just not a fitness professional so you are here at your own risk and need to modify as necessary. F3 is worldwide with the core tenants of open and free to all men, held outdoors, led in a rotating fashion, and ends with a circle of trust. Warmup: Don’t drop the football,…