F3 Tucson

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…

Date: 2026-04-25 AO: The Furnace Q: Turtle , PAX: Convoy, Olive Garden, Capsized, Woody, BeWell, Yo-Yo, Turtle, Chicken scratch, Solo Cup, Newt, Dick Tender, Chowda FNGs: 1 Chowda COUNT: 12 WARMUP: Arm circles small front/back Merkins in cadence Copper head squats Bird dogs THE THANG: PAX completed a series of Hogwarts-inspired exercises where they earned points for their house with each rep completed. No magic, just muscle. Each “class” consisted of one exercise done AMRAP style until time ran out. The house with the most points at the end wins the house cup. PAX were sorted into 4 houses: Griffyndor…

Date: 2026-04-23 AO: The Bluff Q: Wheelie , PAX: Wax On, Audit, Dovetail, Wheelie, Squash FNGs: None COUNT: 5 WARMUP: (on way to stop sign) Good mornings Side straddle hops Steve earl THE THANG: Sumo squat ic Daisy pickers ic Fwd Lunges 20, 2 is1 Calf raise ic Goblet squat ic Abe vagoda ic Reverse lunges 10, 2 is 1 Stepups on Cindy on curb ic Side plank w/ top leg raise ic Single leg calf raise no Cindy ic Willy mays Hayes Soldier Carry on curb R Box jump curb to Cindy Soldier carry on curb L Step up…

Date: 2026-04-22 AO: Nevermore Q: Wheelie , PAX: Wheelie, Dovetail, LIL RED, Wax On FNGs: None COUNT: 4 WARMUP: Good mornings Side straddle hops Grass grabbers Leg swings THE THANG: OYO ruck or run COT: Dovetail Kaylie’s applying for a role at Desert Christian Wax On Parenting well Tags: Nevermore, Wheelie, Dovetail, LIL RED, Wax On

Date: 2026-04-21 AO: The Union Q: Dovetail , PAX: Dovetail, Capsized, Squash, Wheelie, Wax On FNGs: COUNT: 5 WARMUP: – SSH – Sir Fazzio Arm Circles – Trunk twists – Imperial walkers – Middle-half squats THE THANG: Follow the white rabbit – murder bunnies for each Pax out to cones and back. Following Pax: • Lunge walk • Frog jump • Bear crawl • High knees The O.N.E. – mosey in between each • O: OneCalls – hand release merkins with punch each hand at the top • N: Navy Seal Burpee (3 merkins, first two a knee comes up)…

Date: 2026-04-20 AO: The Furnace Q: Capsized , PAX: Capsized, BeWell, Paddywhack, hooligan, Yo-Yo FNGs: None COUNT: 5 WARMUP: Good Mornings LBACs Frankensteins Willie Mayes Hayes THE THANG: P1 – Small Laps P2 – Pull AMRAP P3 – Merkin AMRAP P4 – Squat AMRAP P5 – Sandbag Exercise Pax rotated once P1 returned! Sandbag exercises included: – SB Rows – Bear Crawl SB drags – SB Burpees MARY: YES! Thanks hooligan for the reminder! 20 Mountain Climbers IC 60 Sec Pax Count High Plank ANNOUNCEMENTS: May Challenge is Coming! Let me know if you want to captain a team! So…

Date: 2026-04-18 AO: The Furnace Q: BeWell , Capsized, Paddywhack, Wrecking Ball, Sockos, Solo Cup, Mr. Schneebly, Turtle, Ghostbuster PAX: Solo Cup, Ghostbuster, Capsized, Turtle, Sockos, Paddywhack, BeWell, Wrecking Ball, Mr. Schneebly FNGs: None COUNT: 9 WARMUP: Shoulder Destroyer: 10 LBAC forwards and backwards 10 Overhead claps 10 Seal claps Michael Phelps Willie Mays Hayes Copperhead Sumo Squats THE THANG: Part 1: Run in a circle around the park, stopping at strategic points with Co-Q to lead an exercise with PAX around him (pearl). BeWell -20 Merkins Wrecking Ball -5 Handstand Merkins Ghostbuster – Calf Raises Solo Cup -15 sec…

Date: 2026-04-18 AO: Eagle’s Nest Q: LIL RED , PAX: Strat, Waterboy, Squash, Dovetail, LIL RED, Buckshot, Audit, Wheelie, Wreck-it Ralph, Blip, Wax On, Slice, Foxtrot FNGs: None COUNT: 13 WARMUP: SSH Good mornings OYO Arm stretches Calf raises Touch your toes HS stretch Whillie May Hays Copperhead Squats THE THANG: Welcome to the Wrestlemania BD! Today is Wrestlemania 42! I am so excited and I want to share this with you. Every show, wrestling has an opener not the best match but at times can blow your expectations away. Hulk Hogan made the leg drop famous and he opened…

Date: 2026-04-16 AO: The Bluff Q: Audit , PAX: Audit, Dovetail, Squash, Wax On, Wheelie FNGs: None COUNT: 5 WARMUP: SSH / Apollo Ohnos (tough in cadence apparently) / Bolt 45s / Squat Jacks / Chuck Norris Copperhead merkins THE THANG: Thang 1: Lateral squat walk with Cindy across basketball court. 5 burpee buy in / 5 burpees at the turn / and 5 burpees to cash out Thang 2: Trio of squat type moves all with Cindy Cindy Squats / Apollo Ohnos / Reverse lunge into leg raise and OH press with Cindy (called Flamingos by Dovetail) Qty 10…

Date: 2026-04-15 AO: Nevermore Q: Blip , PAX: Audit, Budget, Wax On, Blip, Wheelie, Kale, Foxtrot FNGs: None COUNT: 7 WARMUP: Good mornings, arm circles, SSHs, Willie Mays Hayes THE THANG: Run, walk, ruck ANNOUNCEMENTS: None COT: Blip prayed us out Tags: Nevermore, Audit, Budget, Wax On, Blip, Wheelie, Kale, Foxtrot

Date: 2026-04-14 AO: The Union Q: Wheelie , PAX: Wheelie, Wax On FNGs: None COUNT: 2 WARMUP: Mumble chatter Good mornings SSH Arm circles Copperhead merkins Copperhead squats Copperhead irkins Stepups Mosey Mumble chatter THE THANG: Sumo squat with Cindy Mosey Dirkins (oops, this should have been in warmups) Box jumps Mosey Step up w/ Cindy Mosey Goblet squat w/ Cindy Mosey Walking lunge w/ Cindy Mosey Mumble chatter Bent over row Standing penguin w/ Cindy Curls to shoulder press Dead lift Mumble chatter MARY: Didn’t get there ANNOUNCEMENTS: Wax On Cheyenne got her first job! COT: Navigating parenthood and…

Date: 2026-04-13 AO: The Furnace Q: Wrecking Ball , PAX: Capsized, Wrecking Ball, hooligan, Truffle Shuffle, Chicken scratch FNGs: None COUNT: 5 5 HIMs gathered as the sun came up to show up for one another, & be better equipped to serve others throughout the day/week. WARMUP: IC: Good mornings LBC (+ flapjacks) Willy Mays Hayes OYO whatever needs attention THE THANG: Mosey over to the Grinder .5 1 round of 5/10/15 pull/push/squat Then run up, down, up, up, up, down, & around all together the first time. Then 5 rounds :repeat: OYO The Crew Moseyed the other way down,…

Date: 2026-04-11 AO: Eagle’s Nest Q: Wheelie , Spike, Slice, Blip, SpeedSquare, Dovetail, Strat, Squash, LIL RED PAX: Spike, SpeedSquare, Squash, Dovetail, Wheelie, Slice, LIL RED, Blip, Strat, Foxtrot FNGs: None COUNT: 10 WARMUP: Good mornings SSH Arm circles/flapjack Copperhead squats THE THANG: Broke into 2 teams of 5 Each team has the “buy 1” that is the timer. Remaining team members are the free F3. Every team member rotates through as “buy1”. Every team member rotates as team Q. Buy1 runs 20yds, performs an exercise and returns while “f3 free” Q leads a different exercise. Buy1/F3 10 burpees and…

Date: 2026-04-11 AO: The Furnace Q: Double Tap , Chicken scratch PAX: Capsized, Double Tap, Solo Cup, Olive Garden, Yo-Yo, Wrecking Ball, Woody, Chicken scratch, BeWell, Turtle head FNGs: 1 Turtle head COUNT: 12 WARMUP: -little baby arm circles (smoke rings with Gandalf) -good mornings (looking at the map with Thorin and the dwarves) -Willie May Hayes THE THANG: – begin the adventure! run around to the trees (Andrew) – sneak thru trolls (Paul) – climb the mountains to the top with mountain climbers/Merkins (Andrew) – rest in the cave with flutter kicks (15 on the 4 count) (Paul) –…

Date: 2026-04-09 AO: The Bluff Q: Squash , PAX: Wax On, Audit, Dovetail, Squash FNGs: None COUNT: 4 WARMUP: Good mornings, arm circles, Abe Vigodas THE THANG: Isometric holds. In the following order we did three sets of each of these, holding for 20 seconds, with adequate rest between sets. Horse Stance Bottom Pushup Hold Hollow body hold Wall sit Bear Crawl Hold We then repeated the above but with longer times for the sets, For this second round the sets wen 30 seconds, then 40 second, then 30 seconds. Exceptions: The last two set of wall sits were 40…

Date: 2026-04-08 AO: Nevermore Q: Blip , PAX: Wax On, Audit, Budget, Blip, Foxtrot FNGs: None COUNT: 5 WARMUP: Good mornings, Willie Mays Hayes, Arm Circles, Leg Swings THE THANG: Rab, walked, rucked ANNOUNCEMENTS: None COT: Prayers regarding work difficulties/burniut Tags: Nevermore, Wax On, Audit, Budget, Blip, Foxtrot

Date: 2026-04-07 AO: The Union Q: LIL RED , PAX: Wheelie, Wreck-it Ralph, Capsized, Wax On, LIL RED, Dovetail FNGs: None COUNT: 6 Congratulations! We made sure Dovetail didn’t create another sad clown boy band. Ok now time to workout! WARMUP: Whillie Mays Hays Good mornings Leg swings OYO Waist circles OYO Arm stretches OYO THE THANG: 10-2-10 Pyramid: 4 exercises Jog to end of parking lot in between reps Merkins Squats High knees (2 is 1) Spider-Man Merkins MARY: Ab routine LIL RED been doing recently 10x double crunches 10x alt single knee to chest 10x single leg V-ups…

Date: 2026-04-04 AO: The Furnace Q: Capsized , PAX: Side Car, BeWell, Ghostbuster, Wrecking Ball, Paddywhack, Yo-Yo, Turtle, Capsized, Mr. Schneebly, Sockos, Solo Cup FNGs: None COUNT: 11 WARMUP: Good Mornings LBACs Imperial Walkers Willie Mayes Hayes THE THANG: To the basketball courts! Structure: 1. Exercise 2. MOT across to half court and back 3. Pax shoots a pressure shot :basketball: R&R down the line until all pax shot the ball! Exercises: Each commemorating a U of A basketball program accomplishment 80sec High Plank – 80 NBA Draft Picks 48 Cindy Curls – 48 All American Picks 10 Thrusters –…