F3 Tucson

Date: 2026-05-16 AO: Eagle’s Nest Q: Audit , Dovetail PAX: Buckshot, Audit, Tagalong, Waterboy, Slice, Dovetail, Wreck-it Ralph, Squash, LIL RED FNGs: COUNT: 9 WARMUP: – Grass grabbers – Overhead claps – Seal claps – 5-1 Motivators – Willie Mays Hayes – Imperial walkers – Mike Tyson Merkins – 8 dueling burpees THE THANG: Part 1: Two sets of rocks numbered 1 through 6. Stations in a line, with other rocks at increasingly farther distances. Each rock is a multiple of 3, for Merkins, Squats, and Sit-ups. So do 3 at Rock #1, then sprint to the matching rock and…

Date: 2026-05-14 AO: The Bluff Q: Audit , PAX: Audit, Christopher Dillon, Dovetail, LIL RED, Peanuts, Wheelie, Wreck-it Ralph, Wax On, Squash FNGs: None COUNT: 9 WARMUP: Good mornings Abe Vigodas SSH Copper heads squats Artificial turf swipers Dive bombers (sexy merkins) THE THANG: Thang 1: Ranger merkins (8) / plank (20 count) / regular merkins (8) / plank (20 count) / wide merkins (8) / plank (10 count) Narrow squats (10) / Hold chair (20 count) / regular squats (10) / hold chair (20 count) / Sumo squats (10) hold chair (20 count) Thang 2: Until fatigued, together Exercises…

Date: 2026-05-13 AO: The Trenches Q: BeWell , PAX: Wrecking Ball, BeWell FNGs: None COUNT: 2 WARMUP: The usual THE THANG: We running MARY: Lol ANNOUNCEMENTS: COT: Transition in life Tags: The Trenches, Wrecking Ball, BeWell

Date: 2026-05-13 AO: Nevermore Q: Wheelie , PAX: Audit, Wax On, Wheelie, Foxtrot FNGs: None COUNT: 4 WARMUP: What’s that?! THE THANG: We ran We walked We did both We thought hard about how elevated heart rate leaves much to be desired. MARY: Nah ANNOUNCEMENTS: Wax On Come see Spike play at Cienega! COT: Yeah. Hard stuff in life. We’re in it together and we’re not alone. Tags: Nevermore, Audit, Wax On, Wheelie, Foxtrot

Date: 2026-05-12 AO: The Union Q: Wreck-it Ralph , PAX: Wreck-it Ralph, Wax On, Dovetail, Wheelie FNGs: COUNT: 4 WARMUP: warmed up the legs with an inspiring message from Dovetail! THE THANG: back by popular demand, cough cough Vizini, the monkey wheel! New and improved with new sound effects and workout description! Message me if you want the Playlist from today! Thanks for the PAX that came out! MARY: no mary ANNOUNCEMENTS: N/A COT: Wheelie’s family is in town and Wax on has some leaving. Spike has a big game coming up. (Should be a hood game from the sounds…

Date: 2026-05-11 AO: The Furnace Q: hooligan , PAX: BeWell, hooligan, Truffle Shuffle FNGs: None COUNT: 3 WARMUP: Good Mornings, Michael Phelps, SSHs. THE THANG: 3, 4, or 5 sets of 5x10x15 depending on your choice split up by medium run. MARY: ANNOUNCEMENTS: Breakfast on May 23 at The Furnace. Coed workout and then 7pm cookout. COT: Graduation for Truffle Shuffle and BeWell. Truffle Shuffle moving back to Los Alamos and then to SL City for Biological Chemistry PhD. BeWell’s family coming into town, prayers for safety for their journey. Also prayers for us doing this in the hot summer…

Date: 2026-05-09 AO: The Furnace Q: Wrecking Ball , Capsized PAX: Mr. Schneebly, Double Tap, Chowdah, Turtle, Olive Garden, Newt, Ghostbuster, Woody, Yo-Yo, Capsized, BeWell, Goober, Wrecking Ball, Chicken scratch, Dane Roach (Double Drawers) , Ben Brewer (Tiny Dancer) FNGs: 1 Ben Brewer (Tiny Dancer) COUNT: 16 WARMUP: Co-Q Capsized led us through warmups in cadence: – Good Mornings – LBC’s (forward & flapjack) – Willy Mays Hays – Sky walkers (single-leg glute bridges) THE THANG: “4-spoke workout” The Center is 25 merkins: run to each station for the exercise, then back to the center for 25 more merkins, before…

Date: 2026-05-09 AO: Eagle’s Nest Q: Wax On , PAX: Buckshot, Strat, Waterboy, Dovetail, Slice, Blip, Wreck-it Ralph, Wax On, Squash, Foxtrot, Vizzini, Peanuts FNGs: 1 Peanuts COUNT: 12 WARMUP: Various stretchy things THE THANG: Grab a piece of workout gear from Wax On’s sleigh and carry it to a bench. Pull 5 cards from one of the workout decks in Wax On’s toy bag. Obey the cards. Repeat. Once we’ve delivered workouts to all the good little benches throughout the park Maycember is complete. MARY: included throughout the workout ANNOUNCEMENTS: sign up to Q. EH those FNGs COT: happened…

Date: 2026-05-06 AO: The Trenches Q: BeWell , PAX: Yo-Yo, Wrecking Ball, BeWell FNGs: None COUNT: 3 WARMUP: Stretching OYO (or more running if you’re crazy) THE THANG: Run/ruck MARY: ANNOUNCEMENTS: Family day coming up at the furnace COT: BeWell last time seeing some classmates soon, good endings Yo-Yo moving once again. Same complex Wrecking Ball at the top of “pogo” weight wise. Tags: The Trenches, Yo-Yo, Wrecking Ball, BeWell

Date: 2026-05-07 AO: The Bluff Q: Wheelie , PAX: Wax On, Squash, Dovetail, Wreck-it Ralph, Audit, Wheelie, Vizzini FNGs: 1 Vizzini COUNT: 7 The point is the points, duh! WARMUP: Good mornings SSH Arm circles/flapjack But kickers THE THANG: 2 pull-ups 20 merkins 20 toilet squats 20 coupon curls 20 BBS Repeat. Over and over and over and over and over and over and over. MARY: not today ANNOUNCEMENTS: Welcome FNG COT: Wax On parenting and guiding children Wheelie life planning with the M for empty nesting: Tags: The Bluff, Wax On, Squash, Dovetail, Wreck-it Ralph, Audit, Wheelie, Vizzini

Date: 2026-05-06 AO: Nevermore Q: Wheelie , PAX: Wax On, Blip, Wheelie, LIL RED FNGs: None COUNT: 4 WARMUP: Warm up while you work THE THANG: Run. Or ruck. MARY: nope ANNOUNCEMENTS: none COT:Absolutely Tags: Nevermore, Wax On, Blip, Wheelie, LIL RED

Date: 2026-05-05 AO: The Union Q: Audit , PAX: Waterboy, Wax On, Dovetail, Audit, Wheelie FNGs: None COUNT: 5 WHAT: “Lunges Squared” Format: 40 min AMRAP. ** SCORE: Number of Burpees x 4 completed as BONUS POINTS. In other words each burpee is worth 4-points for a bonus. We’re not counting it as a merkin or squat. Just Bonus points entered on the Mode of Transportation: (MOT) – Walking Lunges w/ Coupon. ( coupon is in front, overhead, or behind you). – Must lunge the entire distance between each corner Corner 1 and 3: – 10 Burpees (**only count for…

Date: 2026-05-04 AO: The Furnace Q: Wrecking Ball , PAX: Yo-Yo, Capsized, hooligan, BeWell, Truffle Shuffle, Wrecking Ball FNGs: None COUNT: 6 I’m wrecking ball, and I’ll be your Q. I’m not a professional, so please modify at your own risk. We did a count-o-Rama to make sure we end w/ the right number of HIM’s (6). WARMUP: Do whatever you do OYO, then I’ll take you through my routine (no stretching, but focus on “muscle-group activation”): IC w/ controlled movements: *10 (toilet) copper-head squats *10 ‘marches’: laying on your back w/ knees bent *Clam-shells until the Q’s glutes felt…

Date: 2026-05-02 AO: The Furnace Q: Wrecking Ball , Side Car PAX: Newt, BeWell, Side Car, Capsized, Wrecking Ball, Turtle, Goober, Chicken scratch, Yo-Yo, Sockos, Yellowvater, Dick Tender, Sparty (Pavel Massa), Double-drawers (Dane Roach) FNGs: 2 Sparty (Pavel Massa), Double-drawers (Dane Roach) COUNT: 15 I’m wrecking ball & I’ll be your co-Q, along with Sidecar. I’m not a professional, so push yourself but don’t wreck yourself, at your own risk (It’s you against you). We made sure there were first aid certified people and we had a phone (blasting classing (sometimes contemplative) rock! We did a ‘count-o-rama’, and started out…

Date: 2026-04-30 AO: The Bluff Q: LIL RED , PAX: Audit, LIL RED, Wheelie, Wax On, Dovetail FNGs: None COUNT: 5 WARMUP: OYO stretching THE THANG: A tribute to Monty Python and the Holy Grail. One of my favorite scenes is where King Arthur meets the Black Knight. He chops off the knight’s body parts. “Tis but a flesh wound”!! This first round is to target individual parts 10 min AMRAP galloping to each section 10x SA Row 10x One handed merkins (modification archer merkins) (one is one) 10x Bulgarian split squats Galloping to the intersection while playing the Camelot…

Date: 2026-04-29 AO: Nevermore Q: Blip , PAX: Audit, Blip, Wheelie, Wax On, Dovetail, Foxtrot FNGs: None COUNT: 6 WARMUP: Good Mornings, Arm circles, Copperhead squats, Will Mays Hayes, SSHs THE THANG: Run and/or Ruck ANNOUNCEMENTS: F3 lunch Friday May 1st with location TBD. CareBear move after Eagles Nest WO this Saturday. COT: Blip prayed. Tags: Nevermore, Audit, Blip, Wheelie, Wax On, Dovetail, Foxtrot

Date: 2026-04-22 AO: The Trenches Q: BeWell , PAX: Yo-Yo, BeWell FNGs: None COUNT: 2 Forgot from last week, oops. Tags: The Trenches, Yo-Yo, BeWell

Date: 2026-04-28 AO: The Union Q: Wheelie , PAX: Wax On, Wheelie, Dovetail, Wreck-it Ralph FNGs: None COUNT: 4 WARMUP: Good mornings Arm circles Flapjack 7-1 motivators Willy mays Hayes Mosey to court THE THANG: Timer: 1 PAX: 1 arm curls 10 each while remaining PAC AMRAP merkins Overhead press High pull Mosey around court Timer: 1 PAX: 1 arm curls 10 each while remaining PAC AMRAP Thruster skull crusher Pullover Mosey around court Timer: 1 PAX: 1 arm curls 10 each while remaining PAC AMRAP Irkins Halo Cindy swing Mosey around court Finisher Curls 4 girls IC Overhead press…

Date: 2026-04-27 AO: The Furnace Q: Wrecking Ball , PAX: Yo-Yo, Wrecking Ball, BeWell, Walter (F3 SE UK), Capsized, hooligan FNGs: None COUNT: 6 I wrote it all up, and something glitched…. So I’ll do a shorter one WARMUP: In Cadence: – Good mornings – Willy mays Hayes – OYO as needed THE THANG: – mosey to the grinder – you vs you AMRAP – 5 pull-ups, rub to next station – 10 merkins, run to next station – 15 squats (w/ 30 lbs if you got there first & it wasn’t in use), run back to station 1 &…

Date: 2026-04-25 AO: Eagle’s Nest Q: Dovetail , PAX: Buckshot, Waterboy, Squash, tin man, Wax On, Audit, Strat, Dovetail FNGs: COUNT: 7 WARMUP: Arm Circles, Michael Phelps, Frankensteins, copperhead squats, 6-to-1 Motivators, American Hammers, Carolina Dry Docks, Bird Dogs THE THANG: Q learned from a former inmate via YouTube that a favorite exercise is to keep the movement focused on only one muscle group and not transition through a whole range of motion so that it transitions to a different muscle group. Case in point is doing a merkin from the ground to halfway up or less, stopping before the…