F3 Tucson

Date: 2024-11-25 AO: ao-the-furnace Q: Wrecking Ball PAX: Capsized, Chicken scratch, Malcolm Cohen, Paddywhack, Woody FNGs: None COUNT: 6 WARMUP: Good mornings Grass grabbers Michael Phelps Open & Close the gate Toy Soldiers THE THANG: Two teams of 3 Two pax run (.5 ish miles) while the other does the exercise. When the two runners get back, one rotates to the exercise while the other joins the runner for another lap). First = pull-ups, then after all pax run twice and do the exercise, the team rotates to push-ups, then squats Closed it out w/ one minute of each workout…

Date: 2024-11-23 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Paddywhack, Daffy duck FNGs: None COUNT: 4 WARMUP: good mornings then 7-to-1 motivators to really get warm THE THANG: pax Mosied to the aisle of palms for a luxurious patch of dry dirt. One pax had to venture into the cold and dark while the remaining pax rotated leadership Oprah style (you get to Q, you get to Q, etc) and picked exercises either from the deck or from their own preferences. Once the runner returned the Q was rotated. This cycle of rotating leadership continued until all pax had led…

Date: 2024-11-23 AO: ao-eagles-nest Q: Blip PAX: Audit, Wreck-it Ralph, Wax On, Wheelie, Corn Stock (Garth), Strat, Squash (Donn Hines), Common Core, Broccoli FNGs: None COUNT: 10 WARMUP: Arm Circles/Flapjack Copperhead Squats Good Mornings Windmill THE THANG: National Adoption Day – All you men who have adopted children or will be soon are heroes. In tribute to our adoptive parent-to-be, The Thang is full of Monkey Humpers! We couldn’t get enough of them so the second time around we increased them to 20. -Partner A: Farmer carry 2 Cindy’s to other end, complete 10 Monkey Humpers, and return -Partner B:…

Date: 2024-11-21 AO: ao-the-bluff Q: Audit PAX: Wheelie, Wax On FNGs: None COUNT: 3 Warmup: Good mornings Imperial walkers Okinawa drums Descending SSH with Ascending burpees. 20&2 / 15&4 / 10&6 / 5&8 – total 50 SSH IC and 20 burpees THE THANG: The Ring of Fire – Pax 1 completed 10 burpees while the rest completed the same burn burn burn exercise AMRAP at their spot and rotated upon Pax 1 completion of burpees. Then the new Pax in spot one completed burpees, rinse and repeat. Burn Burn Burn Exercises Rd1 Shoulder Taps, Rd2 BBSUs, Rd3 erkins, Rd 4…

Date: 2024-11-20 AO: ao-run-club-otb Q: Chicken scratch PAX: Capsized, BeWell (Jorge), Paddywhack FNGs: None COUNT: 4 WARMUP: n/A THE THANG: set out with some goals and met them. Shoutout to Paddywhack for crushing his 5k goal earlier than expected! MARY: maybe someday ANNOUNCEMENTS: COT: Paddywhack s friend in the VA who had a stroke Chicken scratch needs better communication with family Capsized Amazon doing RTO at the worst time. Tags: ao-run-club-otb, Capsized, BeWell (Jorge), Paddywhack

Date: 2024-11-19 AO: ao-the-union Q: Wheelie PAX: Capsized, Corn Stock (Garth), Paddywhack, Sandtrap, Wax On, Wheelie FNGs: None COUNT: 6 WARMUP: Good mornings Arm circles Windmills Mosey to courts THE THANG: 4 rounds of 6 exercises, 30 reps of each exercise with Cindy OYO Curls 1 arm rows (15 per side) Shoulder press Dead lifts Overhead triceps Vertical row Pick up the 6 after each round with: Wall sit Step ups Sumo squats Calf raises The catch: every 60s perform 1 burpee Between each round of 6 exercises, suicide run the court to 1/4, 1/2, 3/4, and full court performing…

Date: 2024-11-16 AO: ao-the-furnace Q: Newt PAX: Capsized, Gogurt, Paddywhack, Mr. Schneebly, Woody, Cud FNGs: 1 Cud COUNT: 7 WARMUP: SSH, Michael Phelps, Gate Openers, Copperhead Squats THE THANG: 4 minutes total per set: 1 minute run + 3 minutes continuously switching every 10 reps of Exercise 1/Exercise 2 1) chest press/skull crushers 2) shoulder press/forward raise or curls 3) diamond press/WWII 4) curtsy lunge each side 5) supine row/coupon swing 6) thruster/close leg squat 7) reverse lunge each side 8) durkin/incline merkin MARY: 4 minutes pax choice ANNOUNCEMENTS: sign your permission slips for Krampus 2024 COT: :raised_hands: Tags: ao-the-furnace,…

Date: 2024-11-18 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Malcolm Cohen, Mater, Paddywhack, Cud FNGs: None COUNT: 6 WARMUP: The warmups included some focused stretching on problems areas like shoulders and glutes with some Michael Phelps and good mornings, and pot stirrers. Also there were stars out this morning. THE THANG: he pax completed a tabata version of an unpartitioned Murph workout consisting of 30 total rounds (20 seconds on 10 seconds off) (10 rounds of push, 10 pull, 10 legs) sandwiched by two jogs around the AO. Most of the pax received the full benefit of training without gloves…

Date: 2024-11-13 AO: ao-run-club-otb Q: Audit PAX: Wax On, Dovetail, Sandtrap FNGs: None COUNT: 4 Quick Warmup with SSH, leg swings, skips. Wax On recovery trained with a couple full laps followed by interval heart rate training. Zone 4 to zone 2 and back up again. Dovetail ran a mile and then interval trained for 2 more miles. Sandtrap and Audit boringly just ran 3 miles and then a cool down walk for one lap. Thanks to Woody and all you runner’s at Brandi Fenton for starting this and getting us motivated to get out there and join you this…

Date: 2024-11-12 AO: ao-the-union Q: CareBear PAX: Dovetail, Wax On, Audit, Capsized, Wheelie, Wreck-it Ralph, Sandtrap, Daffy duck FNGs: None COUNT: 9 Firstly, Thank you Dovetail for having a phone and helping me out of my rusty-ness in being Q. Audit liked your playlist. WARMUP: 10 Asphalt Swipers IC (4 is 1) 10 Imperial Walkers IC (4 is 1) 6 Chinook Squats IC (4 is 1) Side note: Don’t ever do these. We were a sight to see. 10 Copperhead Merkins IC (4 is 1) .5 Mile Mosey around the ball fields. THE THANG: Adam Bombs are lovingly named after…

Date: 2024-11-11 AO: ao-the-furnace Q: Capsized PAX: Capsized, Malcolm Cohen, Mater, Woody, Paddywhack FNGs: None COUNT: 5 WARMUP: Good Mornings Seal claps Ray Lewis Water wheels Copperhead Squats Copperhead Merkins THE THANG: Minute Murph Baseline Test Gotta know where you started to know how far you’ve come! Pax completed AMRAP of the 3 main murph movements in 1 minute for each move. Scores posted in reply for reference. If you missed today, track your score this week so we can check in post holidays after bulking… Slow(ish) and Steady Wins Pax complete 5 pull, 10 Merkins, 15 squats EMOM on…

Date: 2024-11-09 AO: ao-eagles-nest Q: Wheelie PAX: Blender, Broccoli, Common Core, Sandtrap, Slice, Spike, Strat, Watermelon Wings, Wrecking Ball, Davie Jones (Gilbert) FNGs: 1 Davie Jones (Gilbert) COUNT: 11 F3 is a worldwide community of men put together to invigorate leadership by setting small community workouts groups. Thanks for coming out this morning to help me become a better leader! 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. I am no professional nor coach. Everything done here are all suggestions and every one…

Date: 2024-11-09 AO: ao-the-furnace Q: Capsized PAX: Paddywhack, Mr. Schneebly, Gogurt FNGs: None COUNT: 4 WARMUP: Good Mornings Water Wheels LBACs Mountain Man Poopers (modify as legal) Pulse Squats THE THANG: Kindling Dora 1-2-3s 100 Cindy Shoulder Press 200 Cindy Squats 300 Cindy Curls Ow The Ring of Fire Pax circled up and Pax 1 completed 10 burpees while the rest completed the same burn burn burn exercise AMRAP at their spot and rotated upon Pax 1 completion of burpees. Then the new Pax in spot one completed burpees, rinse and repeat. Gogurt made a comment about how that was…

Date: 2024-11-07 AO: ao-the-bluff Q: Wreck-it Ralph PAX: Audit, Dovetail, Wheelie, Squash (Donn Hines) FNGs: None COUNT: 4 WARMUP: Good mornings Lunge stretches 5-1 motivators Mozey THE THANG: Dice roll! Roll the dice in the dice tower to determine your excersize. Pax chooses the reps. Excersizes include: 2: Burpees 3:Flamingo Merkins 4: Plank Jacks 5: Calf raises 6:Merkins 7: Motivators 8: Squats 9: Flutter kicks 10: Peter Parker Merkins 11: Chuck Norris merkins 12: Lunge worms Each Pax took a turn for two rounds, with a break to mozey. Once we got back, we started the speed round! Each Pax…

Date: 2024-11-05 AO: ao-the-union Q: Wheelie PAX: Dovetail, Sandtrap, Wreck-it Ralph, Capsized FNGs: None COUNT: 5 F3 is a worldwide community of men put together to invigorate male leadership through a community of workout groups. 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. Disclaimer: I am no professional nor coach. Everything planned for this workout is voluntary and at your own risk. All exercises are suggestions and all can be modified or omitted at your own discretion. This is not a competition. Push…

Date: 2024-11-04 AO: ao-the-furnace Q: Wrecking Ball PAX: Paddywhack, Chicken scratch, Malcolm Cohen, Woody FNGs: None COUNT: 5 WARMUP: Sir Fazio Arm Circles (front & back) Over-head Claps Michael Phelps Copperhead Squats All in cadence on the Q’s count THE THANG: The Q was bringing up the six the whole time, but glad to be out there w/ the gents while recovering from Ragnar & nursing a lil injury Run 1 lap (.25 miles) 5 pull-ups (or rows) 5 overhead press w/ Cindy 10 merkins 10 curls for the girl (husbands of 1 wife – 1 Timothy 3:2) 15 squats…

Date: 2024-11-02 AO: ao-eagles-nest Q: Dovetail PAX: Wheelie, Squash (Donn Hines), Slice, Copper Top, Howie, Corn Stock (Garth), Common Core, Wax On, Wreck-it Ralph, Mac (Brandon), Forrest, Watermelon Wings, Broccoli, Waterboy, Click, Spider Monkey FNGs: None COUNT: 17 WARMUP: Start with a mosey around the field, going into an indian run halfway through. Frankensteins Overhead claps Good mornings 16-to-1 motivators, but you go down by 1 every exercise, so 16 SSH, 15 arms to shoulder, 14 legs-only, 13 hops, etc. Hard Merkins – down, shoulder taps, knee taps, foot taps THE THANG: Hosers Planks on half the line, people’s chair…

Date: 2024-11-02 AO: ao-the-furnace Q: Capsized PAX: Capsized, Mr. Schneebly, Paddywhack, Woody, Convoy FNGs: None COUNT: 5 WARMUP: Good mornings Moroccan Night Clubs Grass Grabbers Willy Mayes Hayes Copperhead Merkins THE THANG: Blackjack Baby! Rules are simple. The house always wins. If the pax beat the dealer, they chose a workout and rep count from their hand. Rules were followed sometimes. If the house won, 5 burpees were issued. Woodyhas a gambling problem and wanted to raise the stakes buy adding a buy in (5 additional burpee min or other – pax learned or were reminded of kraken burpees). The…

Date: 2024-10-31 AO: ao-the-bluff Q: Forrest PAX: Capsized, Wheelie, Dovetail, Blip, Wreck-it Ralph, Wax On, Audit, Sandtrap FNGs: None COUNT: 10 WARMUP: Halloween ABC’s Slaughter starter Imperial walkers Lunge stretch Pulse Push up Motivators THE THANG: Halloween ABC’s Slaughter starter Imperial walkers Lunge stretch Pulse Push up Motivators A- A Monster Mash shuffle B- Bat Crawls C- Creepy Cockroaches D- Dracula Tricep Press E- Evil Leg raises F- Frozen Freddy Krugers G- Ghost Gas pumps H- Halloween High Knees I- Ice Cold Inch Worms w/pause J- Jump Scare Squats K- Killer Jason’s – karaoke’s L- Lantern lifts w/ rock M-…

Date: 2024-10-30 AO: ao-run-club-otb Q: Woody PAX: Mater, Ziploc, BeWell (Jorge), Chicken scratch FNGs: None COUNT: 5 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-run-club-otb, Mater, Ziploc, BeWell (Jorge), Chicken scratch