F3 Tucson

Date: 2024-10-05 AO: ao-eagles-nest Q: Wax On PAX: Wreck-it Ralph, Squash (Donn Hines), Howie, Watermelon Wings, Wheelie, Slice, Strat, Broccoli, Budget, Audit, Corn Stock (Garth), Copper Top, Water Boy, Power Bait, Buckshot, Dolittle, Common Core FNGs: 1 Common Core COUNT: 18 WARMUP: Let the pax take turns leading about half a dozen stretchy things. THE THANG: In honor of the 100th year of Toastmasters, today we flexed our brains a little. Pax was tasked with answering a question with a 45 second answer. This requires the ability to think and speak at the same time. One of the things Toastmasters…

Date: 2024-10-03 AO: ao-the-bluff Q: Wreck-it Ralph PAX: Dovetail, CareBear, Wax On, Squash (Donn Hines), Sandtrap, Blip, Audit FNGs: None COUNT: 8 Side note* Guantanamo bay was used to measure how hard we worked out during the Thang. Warm up: Good mornings Little Baby arm circles with flapjack Motivators 7-1 The Thang: Guantanamo bay Planks 30 sec 30 Flutter Kicks Planks 30 sec 30 Big boy situps Planks 30 sec 30 American hammers Planks 30 sec Mozey And repeat! Guantanamo bay MARY: Merkins Squats ANNOUNCEMENTS: F3 lunch tomorrow at Rudy’s at 11! Correct; Krampus is in December not October! Weekend…

Date: 2024-10-01 AO: ao-the-union Q: Wreck-it Ralph PAX: CareBear, Wrecking Ball, Swiss Cheese, Capsized, Dovetail, Blip FNGs: None COUNT: 7 Warm up: Good mornings Little baby Arm circles with flapjack 7-1 motivators The thang: Wheels on the bus with Cindy 40 Twinkle toes 10 ct Tammy Wynettes Walk like an Egyptian 25 Travoltas 25 X-Factors 15 Travolta Merkins 15 X-Factors Three Amigos(failed and substituted with a mozey) Wheels on the bus with Cindy Monkey humpers everytime we seen a male jogger/dog walker. Nothing for females because they have cooties. MARY: no time! ANNOUNCEMENTS: F3 lunch on Friday at Rudy’s! Crampus…

Date: 2024-09-30 AO: ao-the-furnace Q: Woody PAX: Mater, Chicken scratch, Capsized, Daffy duck, Wrecking Ball, Paddywhack, Malcolm Cohen, Woody FNGs: None COUNT: 9 WARMUP: Windmill Little baby arm circles, flapjack Grass grabbers Michael Phelps Copperhead squats THE THANG: 5 rounds of: Run a lap Pull ups x10, push ups x20, squats x30 MARY: Have a good day ANNOUNCEMENTS: 2nd F lunch this Friday at Rudy’s COT: Jewish New year and holiday season coming up Orthodox Church closing down in Tags: ao-the-furnace, Mater, Chicken scratch, Capsized, Daffy duck, Wrecking Ball, Paddywhack, Malcolm Cohen, Woody

Date: 2024-09-28 AO: ao-downrange Q: PAXminer PAX: Wax On FNGs: None COUNT: 9 Hung out with the boys from Rocket Town AO in Phoenix for the week three iron pax challenge. Got to meet Wax Off which was highly amusing for everyone. Got a 38:50 and more importantly didn’t die. It was a hard beat down. Tags: ao-downrange, Wax On

Date: 2024-09-28 AO: ao-eagles-nest Q: Wheelie PAX: Tagalong, Dovetail, Corn Stock (Garth), CareBear, Wreck-it Ralph, Wheelie, Slice, Strat, Budget, Sandtrap, Squash (Donn Hines), @dolittle, @waterboy, @powerbait, @buckshot, Copper Top FNGs: 1 Copper Top COUNT: 16 WARMUP: 10 Arm circles fwd 10 Arm circles bw 10 Good mornings THE THANG: Brenton Sandwich Top Bread (three consecutive rounds): 30 yd Bear Crawl Return with 3xBroad Jumps + 3x Burpees until return is complete. The Meat (3 consecutive rounds with descending reps 21/15/9): Burpee/block jump overs Thrusters Bonnie Blairs Hand Release Merkins Big Boi Sit-ups 400m run Bottom Bread (three consecutive rounds): 30…

Date: 2024-09-28 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Daffy duck, Scoop, Woody, Yo-Yo, Paddywhack FNGs: None COUNT: 7 WARMUP: stretches, good mornings , grass grabbers and then 1 lap THE THANG: https://f3greenwood.org/all/ironpax-challenge/brenton-sandwich-ipc-2024-week-3 MARY: none ANNOUNCEMENTS: 2nd F lunch coming up, check that channel COT: Paddywhack s friend Eddie’s dog with the cancer Scoop long travel Tags: ao-the-furnace, Capsized, Daffy duck, Scoop, Woody, Yo-Yo, Paddywhack

Date: 2024-09-25 AO: ao-downrange Q: Capsized PAX: PAXminer FNGs: None COUNT: 5 WARMUP: Michael Phelps Good Mornings Willie Mayes Hayes Monkey Humpers (of course) Asphalt swipers 7-1 Motivators THE THANG: Keep It Simple Dora 1-2-3s MARY: no time! ANNOUNCEMENTS: COT: lots of prayers! Tags: ao-downrange, PAXminer

Date: 2024-09-24 AO: ao-the-union Q: Blip PAX: Wreck-it Ralph, Blip, Wheelie, Wax On, Paddywhack, CareBear, Dovetail, Daffy duck, Sandtrap, @nomad FNGs: None COUNT: 10 WARMUP: Arm circles, Flapjacks, Good Mornings, Windmills THE THANG: The U.S.S. Enterprise aircraft carrier was launched on this date in 1960. It was decommissioned 55 years later. The Big E’s range was not measure in miles or kilometers, it had a range o 20 -25 years. In our “Roll The Dice” portion we will be working out 25 seconds with each roll. Moseyed to the BB courts Suicides and More: Round 1 Partner 1: Normal running…

Date: 2024-09-19 AO: ao-downrange Q: Newt PAX: Newt FNGs: None COUNT: 1 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Newt

Date: 2024-09-18 AO: ao-downrange Q: Newt PAX: Newt FNGs: None COUNT: 1 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Newt

Date: 2024-09-23 AO: ao-the-furnace Q: Wrecking Ball PAX: Woody, Capsized, Chicken scratch, Paddywhack, Sandtrap, Mater, CareBear, Hooligan (Malcolm), 0 FNGs: 1 0 COUNT: 8 WARMUP: Toy soldiers Good mornings Open the gates Close the Gates Upper body (OYO) THE THANG: Run .5 miles (first lap all together) Pull-ups/Merkins/Squats (5/10/15 or 10/20/30) x4 Varied weight-vests/rucks Everybody hit the goal: 4 rotations (2 total miles running) MARY: nope! ANNOUNCEMENTS: Nov 16 Ruck near Phx COT: Capsized is traveling all week (send a text or call to encourage/check in); Prayed for Nomad Tags: ao-the-furnace, Woody, Capsized, Chicken scratch, Paddywhack, Sandtrap, Mater, CareBear, Hooligan…

Date: 2024-09-21 AO: ao-eagles-nest Q: Slice PAX: Sandtrap, Tagalong, Wax On, Wheelie, Wreck-it Ralph, Strat, Squash (Donn Hines), Mac (Brandon), Dovetail, Corn Stock (Garth), Budget, Broccoli, @Buckshot, @Powerbait, @Layup, @Waterboy FNGs: None COUNT: 18 I’m not a professional. You know your body. Modify as needed, reps, distance or without coupon. Pace yourself. WARMUP: THE THANG: March to the Arch 800m run 80 merkins MOT (15yds) Lt Dan’s magic legs 14 Surrender Cactus Jump Squats MOT Lt Dan’s magic legs 80 Coupon Plank Jacks MOT Murder Bunnies 14 Surrender Cactus Jump Squats MOT Reverse Murder Bunnies 60 merkins MOT Bricklayers 14…

Date: 2024-09-21 AO: ao-the-furnace Q: Yo-Yo , Capsized PAX: Scoop, Chicken scratch, Ziploc, Newt, Gogurt, Mr. Roboto, Stroop, Woody, Paddywhack, Wrecking Ball, Convoy, Swiper (Eric), Dill (Jason), YellowVader (Joseph) FNGs: 3 Swiper (Eric), Dill (Jason), YellowVader (Joseph) COUNT: 16 WARMUP: – Good mornings – LBACs – Side Straddle Hops – Mountain Climbers THE THANG: – Run 800 meters – 80 Merkins – Lt. Dan’s Magic Legs travel 15 yards – 14 Cactus Jump Squats (no cheat/no surrender) – Lt. Dan’s Magic Legs back to start – 80 Coupon Plank Jacks (toes down & up = 1) – Murder Bunny travel…

Date: 2024-09-19 AO: ao-the-bluff Q: Dovetail PAX: Audit, Mac (Brandon), Blip, Wheelie, Wax On FNGs: None COUNT: 6 Audit and YHC out for a late start ruck. Up the hill to see if the outhouse was locked (it was), so YHC had to hold it. Capsized experienced a similar situation upon rolling up, but was fortunate enough to find a porta-john near some neighborhood construction. Nice and cool this morning, finally! WARMUP: Sir Fazzio arm circles, slow 6-count squats, shoulder taps No need for more thanks to the lineup. THE THANG: Started with The Gross: 12 sets of 12 reps,…

Date: 2024-09-17 AO: ao-the-union Q: Audit PAX: Wheelie, Blip, Dovetail, Sandtrap, Paddywhack, Wreck-it Ralph, Wrecking Ball, Daffy duck FNGs: None COUNT: 9 My name is Audit and I am your substitute Q today. F3 is a nationwide organization with a goal to invigorate male leadership in our communities. Thank you for being out here and helping me improve as a leader. Core principles of F3: open to all men, always free, always held outdoors, led in a rotating fashion by the men who participate, ends in a circle of trust. I am no fitness professional, please modify as necessary. Push…

Date: 2024-09-16 AO: ao-the-furnace Q: Capsized PAX: Capsized, Chicken scratch, Double Tap, Paddywhack, Woody, Wrecking Ball, Nomad, Hooligan (Malcom), Mater (Adam) FNGs: 2 Hooligan (Malcom), Mater (Adam) COUNT: 9 WARMUP: Good mornings Imperial Walkers LBACs Windmills Low Slow Squats SSH THE THANG: Team Murphs Pax split into 3 teams and each team started at a separate station. Station 1: 10 Pullups Station 2: Merkins AMRAP Station 3: Squats AMRAP As soon as the team at station 1 completed their reps, they ran to station 2 to release that team and then that team followed suit to release the final team…

Date: 2024-09-14 AO: ao-eagles-nest Q: Squash (Donn Hines) , Dovetail PAX: Spike, Wax On, Tagalong, Howie, Blip, Dovetail, Strat, Audit, Budget, Wheelie, Slice, Wreck-it Ralph, Watermelon Wings, Cinco, Waterboy,Buckshot,Powerbait FNGs: None COUNT: 18 WARMUP: Dovetail lead the warmup while your Q got the music and timer ready. THE THANG: Just go here: https://f3greenwood.org/all/ironpax-challenge/worlds-toughest-11s-ipc-2024-week-1 MARY: ANNOUNCEMENTS: COT: Tags: ao-eagles-nest, Spike, Wax On, Tagalong, Howie, Blip, Dovetail, Strat, Audit, Budget, Wheelie, Slice, Wreck-it Ralph, Watermelon Wings, Cinco, Waterboy,Buckshot,Powerbait

Date: 2024-09-14 AO: ao-the-furnace Q: Capsized PAX: Capsized, Chicken scratch, Gogurt, Newt, Paddywhack, Woody, Yo-Yo, Scoop, Poe FNGs: None COUNT: 9 WARMUP: Good Mornings LBACs Grass Grabbers Copperhead Squats Copperhead Merkins THE THANG: World’s Toughest 11s *Completed for time A running 4-minute EMOM timer (3 burpees) ran throughout the entire workout :nauseated_face: Exercise 1: Thrusters 30yd Traverse for MOT Exercise 2: Hand Release Merkins 10 Rds 10 rep Ex. 1 -> MOT -> 1 rep Ex. 2 9 rep Ex. 1 -> MOT -> 2 rep Ex. 2 … 1 rep Ex. 1 -> MOT -> 10 rep Ex. 2…

Date: 2024-09-11 AO: ao-special-events Q: CareBear , Croak, Capsized PAX: Capsized, Croak, CareBear FNGs: None COUNT: 3 PAX assembled at the TCC to conquer the 9/11 Stair Climb. Some PAX, I will not name names, got there freakishly early! *cough, cough Capsized He may or may not have run a mile for :extra-credit:. Silly Capsized…… 2,220 Stairs. Such an emotional morning. I am blessed to have completed this again, I look forward to 2025! Tags: ao-special-events, Capsized, Croak, CareBear