F3 Tucson

Date: 2024-12-17 AO: ao-the-union Q: Dovetail PAX: Wheelie, Wreck-it Ralph, Wax On, Corn Stock (Garth) FNGs: None COUNT: 5 A small crew this morning to enjoy the delights of the season with Weird Al Yankovic (and also pullups) WARMUP: (Song: The Night Santa Went Crazy) – SSH – Sir Fazzio arm circles – Imperial Walkers and Hillbillies – Shoulder taps (no hip wiggle!) THE THANG: Mosey to the playground (“Everything You Know Is Wrong”) 3 rounds, 10 reps: Pullups, Mike Tyson Merkins, Squats (“White and Nerdy,” “Smells Like Nirvana”) Mosey to picnic tables (“You Don’t Love Me Anymore”) 3 rounds…

Date: 2024-12-16 AO: ao-the-furnace Q: Woody PAX: Wrecking Ball, Capsized, Paddywhack, Chicken scratch, Mater, Double Tap, hooligan, Woody FNGs: None COUNT: 8 WARMUP: Little baby arm circles x8, flapjack Danger zone (jumping jacks while listening to Danger Zone, squat any time he says Danger Zone) THE THANG: Run ~1 mile Sets of 5-10-15 pull up, push up, squat until 0555 Run ~1 mile MARY: Wrecking Ball led us through American Hammers Mater led us through some butt ups Double Tap led us through flutter kicks and punished us with a 20s leg lift hold after we thought we were done…

Date: 2024-12-14 AO: ao-eagles-nest Q: Wreck-it Ralph PAX: Blip, Wheelie, Squash (Donn Hines), Broccoli, Common Core, Dovetail, Corn Stock (Garth), Buckshot, Archie, Water boy FNGs: None COUNT: 11 WARMUP: Arm circles, forward and back. Lunge stretches, both sides. Wax On inspired side stratle hops. This was a form of travel where we shrunk and grew the circle by moving in and out trying not to hit each other. THE THANG: Round 1: Dice roll! White die chose the excersize and red die chose the quantity. Excersizes: Block over burpees x10 Curls for the girls x100 Skull crushers x50 Imperial blockers…

Date: 2024-12-14 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Wrecking Ball, Daffy duck, Double Tap, Gogurt, Mr. Schneebly, Newt, Paddywhack, Woody, Kingpin FNGs: None COUNT: 11 WARMUP: stretches and light jog to literally warm up THE THANG: Borrowing the format from Maul’s backyard burpees beatdown: Start 5 minute timer->Run, exercise, accumulate burpees until time expires -> repeat The bottom ten exercises for this year were: Step ups 15 (2 is 1) Split squats 15 (2 is 1) Bonnie Blair’s 15 (2 is 1) Hulk smashed potatoes 15 Plank jacks 30 WWIII sit-ups 15 Lt dans magic legs out and back…

Date: 2024-12-12 AO: ao-the-bluff Q: Audit PAX: Wax On, Dovetail, Wheelie, Sandtrap FNGs: None COUNT: 5 5 core principles: Open to all men, free to all men, led in a rotating fashion, always held outdoors, ends with a circle of trust. You are here on your own free will so please remember to modify as necessary as I am no professional and don’t know your bodies. Despite the threat very minimal math performed today. Q was still happy that some math was performed and next time will have more than addition planned as apparently that’s boring…… Warm Up: Good mornings…

Date: 2024-12-11 AO: ao-run-club-otb Q: Woody PAX: Mater, Chicken scratch, Paddywhack, BeWell (Jorge), Daffy duck, Woody, Depends FNGs: 1 Depends COUNT: 7 WARMUP: Stretch OYO THE THANG: PAX went out to meet running goals. ANNOUNCEMENTS: COT: Paddywhack lost his grandma recently. Prayers for family in this time of grief. Tags: ao-run-club-otb, Mater, Chicken scratch, Paddywhack, BeWell (Jorge), Daffy duck, Woody, Depends

Date: 2024-12-11 AO: ao-run-club-otb Q: Audit PAX: Budget, Brandon FNGs: 1 Brandon COUNT: 3 Audit called this morning’s gathering however Budget took Q rights from the get go. OYO stretching and SSH for warmup followed by 4 laps around track. After each lap stop for 10 merkins, Big Boys, and Squats. Then Budget has us do two interval workouts that combined running and math (Wax On would have loved it). 1: run 5 and back pedal 5 yards and then increase the run by 5 yards every time but always only back pedal 5……. Audit struggled greatly with math this…

Date: 2024-12-10 AO: ao-the-union Q: Wheelie PAX: Capsized, Corn Stock (Garth), Sandtrap, Wax On, Wreck-it Ralph FNGs: None COUNT: 6 WARMUP: Good mornings Arm Circles Mosey to the basketball court THE THANG: Robin the Wonder Boy’s catch phrase “Holy (_) Batman” was used 378 times. In honor of Batman’s patience with his annoying apprentice, I give you the following…which some performed OYO ~3x. Holy Overachievement Batman! 21 Merkins 21 Squat Jumps 21 Big Boi Sit-ups 21 Curls for the Gurls with Cindy 21 Side Lunges, right 21 Bentover Rows with Cindy, right 21 Side Lunges, left 21 Bentover Rows with…

Date: 2024-12-09 AO: ao-the-furnace Q: Chicken scratch PAX: LZ, Capsized, hooligan, Paddywhack, Mater, Daffy duck FNGs: None COUNT: 7 WARMUP: had to pay extra attention to the shoulders due to Capsized Pearl Harbor beat down on Saturday. Various stretches like Karen pot stirrers. THE THANG: Started with a brief jog around the park to conclude warm ups and begin the Murph-adjacent beatdown. The beatdown consisted of three rounds for each movement in Murph. The playlist is here: https://open.spotify.com/album/71bDfgg5gZR0V7MljoB6ob?si=ot6iEfzvTIOcfuTguEC2Eg Round 1: AMRAP for 90 seconds Round 2: Copper-headed version in cadence for 20 reps or 90 seconds whichever came first Due…

Date: 2024-12-07 AO: ao-the-furnace Q: Capsized PAX: Capsized, Chicken scratch, Mr. Schneebly, Newt, Paddywhack, Woody, Forrest FNGs: None COUNT: 7 “December 7, 1941—a date which will live in infamy—the United States of America was suddenly and deliberately attacked by the naval and air forces of the Empire of Japan.” – FDR WARMUP: Good Mornings Forrest interrupted warmups to bring us a tradition from down range where 10 penalty burpees are awarded for latecomers… details on if this was per late pax or just one set was unclear and left to Q interpretation… 30 burpees were completed. 3500 ft warmup mosey…

Date: 2024-12-07 AO: ao-eagles-nest Q: Dovetail PAX: Squash (Donn Hines), Blip, Strat, Wheelie, Corn Stock (Garth), Sandtrap, Waterboy, Buckshot, Foxtrot (Archie) FNGs: 1 Foxtrot (Archie) COUNT: 10 A beautiful if a bit cool morning. EC at 6:30 – ruck with YHC, Wheelie, and Sandtrap, leading into a first-for-Eagle’s-Nest start time of 7am to take advantage of the light. WARMUP: Started out with a mosey around the track, with 4 pauses for merkins and Carolina Dry Docks along the way. Then did some Copperhead Squats, Imperial Walkers, and Crab Toe Touches. THE THANG: 4 stations. Station 1 pushes when finished and…

Date: 2024-12-05 AO: ao-the-bluff Q: Blip PAX: Wheelie, Wreck-it Ralph, Dovetail, Audit, CareBear, Sandtrap, Wax On FNGs: None COUNT: 8 WARMUP: – Windmills – Tie Fighters – Arm circles w/ lunge positions – Copperhead Squats – Hillbillies – hands clasped behind head alternating raising legs as high as you can THE THANG: – 5 Merkins – 10 Arm curls (each arm) – 15 Lunges (15 each leg) – 20 squats – 25 Overhead Presses – Reverse order coming down Upon return, 50 step ups/downs with rucks MARY: – ‘Merican Hammers – Situps with ruck press – XYs – Back Plank…

Date: 2024-12-04 AO: ao-run-club-otb Q: Woody PAX: Wrecking Ball, Chicken scratch, BeWell (Jorge), Woody FNGs: None COUNT: 4 WARMUP: Got some stretches in on our own. THE THANG: PAX set running goals for the morning and went out to achieve it. All goals were achieved except for successfully taking a non-fuzzy boyband pic. MARY: No Mary necessary. ANNOUNCEMENTS: COT: BeWell (Jorge) had some family challenges around the holidays. Prayers for continued relationship growth. Wrecking Ball prayers for the feeling of an oncoming ‘fog’. I think there were others mentioned but I can remember, so post it in the comments for…

Date: 2024-12-04 AO: ao-run-club-otb Q: Wax On PAX: Sandtrap, Audit FNGs: None COUNT: 3 WARMUP: We stretched for about a minute. THE THANG: Audit and Sandtrap ran in circles. Lots and lots of circles. YHC started running in circles, got bored, and amused himself by running rectangles across the football field. Fun times. Tags: ao-run-club-otb, Sandtrap, Audit

Date: 2024-12-03 AO: ao-the-union Q: Wax On PAX: Corn Stock (Garth), Dovetail, Sandtrap, CareBear, Wheelie, Paddywhack, Wrecking Ball, Daffy duck FNGs: None COUNT: 9 WARMUP: 7 to 1 Motivators! 10 Copperhead Squats IC 10 Copperhead Merkins IC 9 LBAC Forwards IC 9 LBAC Flapjack IC 10 Asphalt Swipers THE THANG: Mosey to benches Do what the post-it-note says for 40 seconds, take 20 seconds to gather your will and move to the next station. Repeat. Bench 1 Legs – Step Ups Arms – Merkins Core – Flutter kicks Bench 2 Legs – Lunges Arms – Dips Core – Box Cutters…

Date: 2024-12-02 AO: ao-the-furnace Q: hooligan PAX: hooligan, Double Tap, Paddywhack, Woody, Chicken scratch, LZ, Wrecking Ball, Capsized FNGs: None COUNT: 8 WARMUP: Side straddle hops, goofballs, sun gods, reverse sun gods. THE THANG: Small laps of the park, burpees (AMRAP), pull-ups (AMRAP). MARY: ANNOUNCEMENTS: Krampus upcoming. 2ndf lunch soon. COT: wrecking ball’s daughter is on the up. Tags: ao-the-furnace, hooligan, Double Tap, Paddywhack, Woody, Chicken scratch, LZ, Wrecking Ball, Capsized

Date: 2024-11-30 AO: ao-eagles-nest Q: Squash (Donn Hines) PAX: Dovetail, Squash (Donn Hines) FNGs: None COUNT: 2 WARMUP: Good Mornings, then mosey over to light post THE THANG: 15-yard course. At one end we did 10 Squat-thrusts, in cadence. Then we traversed. Then we did 10 Merkins (in cadence) at the other end. Then traverse back to starting point and read a bible passage. Then we did the above nine more times. The traversals: 1st and 6th traversal: Bear Crawl 2nd and 7th: Murder Bunnies 3rd and 8th: Crab Walk 4th and 9th: Broad Jump 5th and 10th: High knees…

Date: 2024-11-28 AO: ao-the-bluff Q: Wax On PAX: Wheelie, Squash (Donn Hines), Corn Stock (Garth), Wreck-it Ralph, Audit, Budget, Dovetail, Walt (Antonio), Spike, Power Bait, Seymour FNGs: 1 Seymour COUNT: 12 WARMUP: Walk, high knees, high kick stretch, low shuffle, reverse, karaoke, reverse, walk on toes, walk toes out, walk toes in, skip, all done in a vaguely circular motion around the basketball court. Short warm-up because we’ve got a lot of work to do. THE THANG: Dora-style workout. Partner A works on the GOBBLE count, while Partner B goes and eats some PIE. G – 50 Groiners O –…

Date: 2024-11-27 AO: ao-run-club-otb Q: Woody PAX: Wrecking Ball, Paddywhack, BeWell (Jorge), Chicken scratch, Capsized, Woody FNGs: None COUNT: 6 WARMUP: Stretched on our own and set running goals. THE THANG: Achieved our running goals. MARY: ANNOUNCEMENTS: krampuhs COT: BeWell (Jorge) family challenges with thanksgiving Paddywhack friend in recovery after losing too much salt Tags: ao-run-club-otb, Wrecking Ball, Paddywhack, BeWell (Jorge), Chicken scratch, Capsized, Woody

Date: 2024-11-27 AO: ao-run-club-otb Q: Audit PAX: Wax On FNGs: None COUNT: 2 OYO warmup with various stretches Football field suicides at every 10 yards marker. Back pedal back to start for everything 50 yards and in and then regular out and back once past the 50. 2 laps walk/running Wax On then did various stretching on the bleachers as leg day recover and Audit ran another suicide and a lap. Finished the morning with a set of bleacher runs and some good fellowship time. Tags: ao-run-club-otb, Wax On