F3 Tucson

Date: 2024-10-29 AO: ao-the-union Q: CareBear PAX: Dovetail, Audit, Sandtrap, Forrest, Capsized, Wheelie, Wax On, Blip FNGs: None COUNT: 9 A year ago today we met at The Union and experienced a #chooseyourhard Beat Down! We experienced the same work out today! WARMUP: Everyone led an Exercise! (of their choosing) Audit – Good Mornings Sandtrap – Abe Vigoda’s Dovetail – Grumpers Forest – SSH Capsized – Copperhead Merkins Wax On – Copperhead Squats Blip – Sir Fazio Arm Circles Wheelie – Sir Fazio Arm Circles Mosey to the BB Courts for The Thang! (with Cindy) THE THANG: Dora Exercise! Partner…

Date: 2024-10-28 AO: ao-the-furnace Q: Chicken scratch PAX: Mater, Capsized, Paddywhack, Daffy duck, Hooligan FNGs: None COUNT: 6 WARMUP: Some windmills, imperial walkers, and little baby arm circles. Thanks for putting up with my inability to count windmills. THE THANG: Pax completed Murph as a pair (100 pull ups , 200 merkins, and 300 squats) in Dora fashion. Jury is still out on how much running was done but the reps were completed in time. MARY: none ANNOUNCEMENTS: 2nd F channel has details on the first Friday lunch COT: Daffy duck going to Texas for the bomber rush. Some heavy…

Date: 2024-10-26 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Ferrari, Mr. Schneebly, Newt, Woody, Yo-Yo, Dill (Jason), Squid FNGs: 1 Squid COUNT: 9 The warm-up: Pax warmed up with good mornings, little baby arm circles, copperheaded squats, and hand release Merkens and then were treated to a brief jog around the park showcasing the stations to be used in the thang. The thang: Today’s beat down consisted of four stations for pulling pushing and leg exercises. The fourth station was a rest station where packs completed prowler push about 30 yards out and back while the other packs in the…

Date: 2024-10-26 AO: ao-eagles-nest Q: Wreck-it Ralph , Dovetail PAX: Squash (Donn Hines), Slice, Strat, Broccoli, Corn Stock (Garth), Sandtrap, Mac (Brandon), Wheelie, Copper Top, Blender, Watermelon Wings, Common Core, Waterboy, Buckshot FNGs: None COUNT: 16 Warm-Up: Wreck-it Ralph took the first half of the Q and got people warmed up. Anytime a man was in the park, Pax dropped whatever they were doing and went into Ralph’s brand new 7-count monkey humpers, which was fun. Started with good mornings and then 7-1 Motivators The Thang: Using a Pax-count of 28, did Flutter Kicks, American Hammers, squats, and Merkins. Then…

Date: 2024-10-23 AO: ao-run-club-otb Q: Woody PAX: Wrecking Ball, Daffy duck, Mater, BeWell (Jorge), Chicken scratch, Woody FNGs: None COUNT: 6 WARMUP: Stretch on your own THE THANG: Run for 35 minutes MARY: No mary today ANNOUNCEMENTS: COT: Tags: ao-run-club-otb, Wrecking Ball, Daffy duck, Mater, BeWell (Jorge), Chicken scratch, Woody

Date: 2024-10-24 AO: ao-the-bluff Q: Blip PAX: Dovetail, Wreck-it Ralph, CareBear, Blip, Audit, Wheelie, Squash (Donn Hines), Sandtrap FNGs: None COUNT: 8 WARMUP: Good mornings, arm circles and flapjack, windmills, and copperhead squats THE THANG: The Thang Round 1 – 25 Ruck Squats – 25 Ruck Lunges – 25 Ruck Merkins Ruck Out – Ruck to Stop Sign Round 2 – 25 Upright RuckRows – 25 Reclined Ruck Presses (Skull Crushers) – 25 Lil Baby Ruck Crunches Ruck In – Ruck back to starting point Round 3 – 25 ‘Merican Hammers – 25 Wall Step Ups – 25 Ruck Dips…

Date: 2024-10-22 AO: ao-the-union Q: CareBear , Dovetail PAX: Wheelie, Wreck-it Ralph, Sandtrap, Yaris, Mac (Brandon), Dovetail FNGs: None COUNT: 7 Q had a bad case of Ultra Brain. I pulled a laminated work out from my F3 Briefcase and re-cycled a BD I did in 2022. We played Black Jack with the F3 Deck. Dovetail was our Dealer. If the house won, PAX did 5 Burpees. (Dovetail kept adding to the severity of the burpees….Psycho, Star Jump, Cupcake, etc.) If the PAX busted, 5 additional Burpees. If the PAX beat the dealer, they selected an exercise and a quantity…

Date: 2024-10-21 AO: ao-the-furnace Q: Wrecking Ball PAX: Capsized, Chicken scratch, Daffy duck, Mater, Paddywhack, Malcolm Cohen, 0 FNGs: 1 0 COUNT: 7 Cameo from CareBear… great to see you & great job crushing the ultra-Spartan!! WARMUP: Good mornings Abe Bagota’s Traffic Cops Michael Phelps Side shuffle left… Side shuffle right (“everybody clap your hands….”) Mosey to the grinder THE THANG: .8 mile run AMRAP OYO: 8 pull-ups 15 push-ups 20 squats .6 mile run MARY: 1- min plank ANNOUNCEMENTS: *Tabernacle meal at Nigel Valdez on Tuesday ( Paddywhack posted details) *Crampus is coming. CareBear will share details *Wed F3…

Date: 2024-10-19 AO: ao-eagles-nest Q: Wheelie PAX: Broccoli, Wheelie, Squash (Donn Hines), Dovetail, Wreck-it Ralph, Swiss Cheese, Wax On, Blender, Strat, Spike, Budget, Audit, Titanic, @Constantine, @Powerbait, @Waterboy, @Buckshot, @Common Core, @Blender, @Coppertop, FNGs: None COUNT: 20 WARMUP: All in cadence on my count. All 10 reps. Arm circles fwd Arm circles bw Good mornings Windmills Mosey to ball field with Cindy THE THANG: Roman’s 3:23 MEV. All have sinned and fallen short of the glory of God. Romans 6:23 MOV (My Own Version, which is not to be confused or even associated with to any other historical text):The wages…

Date: 2024-10-19 AO: ao-the-furnace Q: Gogurt PAX: Mr. Schneebly, Wrecking Ball, Daffy duck, Paddywhack, Ziploc, Capsized, Gogurt, Scuba (Steve), Kingpin (Nick) FNGs: 1 Kingpin (Nick) COUNT: 9 WARMUP: – 8 – Good Mornings – 8 – Abe Vigodas – 4 each side – Tie Fighters – 8 – Copperhead Jump Squats – 40 – Apollo Ohnos (hold every 5th for 10 count) – 6-1 Push-up pyramid (hold 10 count between each set) – 10-to-1 Motivators THE THANG: Cardio Circuit: (15 mins) – Focus on good form – 10 reps each is the goal, but move on to the next exercise…

Date: 2024-10-16 AO: ao-run-club-otb Q: Woody PAX: Paddywhack, Mater, Wrecking Ball, Mike Christy, BeWell (Jorge), Daffy duck, Woody FNGs: None COUNT: 7 WARMUP: Stretch on your own THE THANG: Run for 35 minutes. All PAX challenged themselves. Good times were had. ANNOUNCEMENTS: COT: Wrecking Ball foot pain with race coming up Capsized foot injury and back pain Paddywhack friend found a place to live Tags: ao-run-club-otb, Paddywhack, Mater, Wrecking Ball, Mike Christy, BeWell (Jorge), Daffy duck, Woody

Date: 2024-10-15 AO: ao-the-union Q: Wax On PAX: Swiss Cheese, Paddywhack, Dovetail, Mac (Brandon), Wheelie, Yaris, Little Tike FNGs: None COUNT: 8 Bit of a chill breeze to get started this morning. No FNG’s today so a quick intro then we hit the ground running, metaphorically. Planned to move to the grass since we had a fair amount of floor work today, but the gate was locked. Sorry for all the asphalt stains on your shirts/shorts today gentlemen. Warm-o-rama x2 SSH x20 Squats x20 Sir Fazio Arm Circles x20 Total Rep Count: 120 EMOM1 x5 20 Cindy Swings 5 Pushups…

Date: 2024-10-14 AO: ao-the-furnace Q: Wrecking Ball PAX: CareBear, Paddywhack, Mater, Woody, Hooligan FNGs: None COUNT: 6 I was the Q, not a professional, modify as necessary, wake up early on a Monday to start the week well and be there to encourage & be encouraged by brothers 5 core principles (the first 5 guys there got them w/out a hitch, so no burpee penalties): F3 is always… 1. Free 2. Outside 3. Open to all men 4. Peer led in a rotating fashion 5. Ends w/ a Circle of Trust Warm-ups: Good mornings Michael Phelps Toy Soldiers Flamingos Close…

Date: 2024-10-12 AO: ao-eagles-nest Q: CareBear PAX: Wax On, Broccoli, Budget, Wheelie, Strat, Swiss Cheese, Slice, Wreck-it Ralph, Blip, CareBear, Powerbait, Coppertop, Common Core FNGs: None COUNT: 13 Heimlich’s Revenge! 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. (and their Children every once and a while.) · Held outdoors, rain or shine, heat or cold. · Led by men…

Date: 2024-10-12 AO: ao-the-furnace Q: Double Tap PAX: Wrecking Ball, Capsized, Woody, Guillermo Keymolent, Newt, Daffy duck, Double Tap, none FNGs: 1 none COUNT: 7 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-the-furnace, Wrecking Ball, Capsized, Woody, Guillermo Keymolent, Newt, Daffy duck, Double Tap, none

Date: 2024-10-10 AO: ao-the-bluff Q: CareBear PAX: Wax On, Yaris, Wreck-it Ralph, Squash (Donn Hines), Audit, Blip, Wheelie, Oscar FNGs: 1 Oscar COUNT: 9 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. (and their Children every once and a while.) · Held outdoors, rain or shine, heat or cold. · Led by men who participate in the workout in…

Date: 2024-10-09 AO: ao-run-club-otb Q: Woody PAX: Capsized, Paddywhack, Wrecking Ball, Daffy duck, Woody, Tip-off, BeWell, FlashBang FNGs: 3 Tip-off, BeWell, FlashBang COUNT: 8 WARMUP: Stretch on your own and set goals for running. THE THANG: Run for ~30 minutes. MARY: ANNOUNCEMENTS: COT: Capsized injured his toe with Cindy. Prayers for healing before his upcoming race. Paddywhack’s friend struggling with loss of mobility. Prayers for encouragement. Tags: ao-run-club-otb, Capsized, Paddywhack, Wrecking Ball, Daffy duck, Woody, Tip-off, BeWell, FlashBang

Date: 2024-10-08 AO: ao-the-union Q: CareBear PAX: Yaris, Wrecking Ball, Audit, Wax On, Wheelie, Paddywhack, Swiss Cheese, Daffy duck, Little Tyke FNGs: 1 Little Tyke 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. (and their Children every once and a while.) · Held outdoors, rain or shine, heat or cold. · Led by men who participate in…

Date: 2024-10-07 AO: ao-the-furnace Q: CareBear PAX: Audit, Capsized, Sandtrap, Woody, Chicken scratch, Mater, Wrecking Ball, Paddywhack, Daffy duck, Hooligan FNGs: None COUNT: 11 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. (and their Children every once and a while.) · Held outdoors, rain or shine, heat or cold. · Led by men who participate in the workout in…

Date: 2024-10-05 AO: ao-the-furnace Q: CareBear PAX: Capsized, Wrecking Ball, Woody, Chicken scratch, Convoy, Paddywhack, Yo-Yo, Newt, Mr. Schneebly FNGs: 1 Mr. Schneebly COUNT: 9 Tha Thang: IPC Week 4 Awesome and Amazing! Sorry for the truncated Backblast! Praise Jesus! #trainhardfighteasy #dohardthings Tags: ao-the-furnace, Capsized, Wrecking Ball, Woody, Chicken scratch, Convoy, Paddywhack, Yo-Yo, Newt, Mr. Schneebly