F3 Tucson

Date: 2024-09-10 AO: ao-the-union Q: CareBear PAX: Audit, Dovetail, Capsized, Wax On, Blip, Paddywhack, Wheelie, Sandtrap, CareBear, Boy-Who-Cried-Wolf FNGs: 1 Boy-Who-Cried-Wolf COUNT: 10 Remembering 9/11/2001 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…

Date: 2024-09-09 AO: ao-the-furnace Q: Chicken scratch PAX: CareBear, Capsized, Double Tap, Paddywhack, Wrecking Ball, Kosher dog (Nigel) FNGs: 1 Kosher dog (Nigel) COUNT: 7 WARMUP: THE THANG: Pax completed a lap around the park (~.75 miles) Then completed 12 ( Paddywhack my bad) rounds of EMOM pull ups merkins and air squats with the following prescription 3/6/9. Some pax needed more stimulus and exceeded the prescribed dose with more reps or additional weight. MARY: none ANNOUNCEMENTS: 9/11 stairs at TCC last day to get packets is… today? CareBear rucking 5k in phx this week COT: CareBear – Jesus’ wife…

Date: 2024-09-07 AO: ao-eagles-nest Q: Dovetail PAX: Squash (Donn Hines), Slice, Strat, Croak, Wax On, CareBear, Budget, Broccoli, Mac (Brandon), Corn Stock (Garth), Sandtrap, Buckshot, Powerbait, Waterboy, Maple Syrup (Manny’s cousin) FNGs: 1 Maple Syrup (Manny’s cousin) COUNT: 15 Kicking off IPC! Mega challenges with the sound, thabks to CareBear for opening things and to Squash (Donn Hines) for the use of the phone. WARMUP: – Good mornings – Seal claps to overhead claps – Bolt 15s – Leg swings THE THANG: Rx: 100 thrusters w/ Cindy interspersed with 5 burpees EMOM 400m run 100 burpees with EMOM 5 thrusters…

Date: 2024-09-05 AO: ao-the-bluff Q: Audit PAX: CareBear, Mac (Brandon), Wheelie, Blip, Dovetail, Wax On FNGs: None COUNT: 7 Disclaimer: I am not a fitness professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself. I’ll be doing the same today. 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. Smurf Day! Smurfs are little but mighty and unfortunately always on the run from Gargamel so we performed little bit mighty exercises with a good amount of running in…

Date: 2024-09-03 AO: ao-the-union Q: CareBear PAX: Capsized, Wax On, Wreck-it Ralph, Yaris, Wheelie, Sandtrap, Bambi FNGs: None COUNT: 8 Friends! – Whodini -1984 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: 2024-09-02 AO: ao-the-furnace Q: Capsized PAX: Capsized, Chicken scratch, Paddywhack, Woody, Wrecking Ball, Donald Duck FNGs: None COUNT: 6 WARMUP: LBACs Grass Grabbers Copperhead Squats Copperhead Merkins THE THANG: 1/2 Mile Run AMRAP 5 pullups 10 merkins 15 squats 1/2 Mile Run Keep It Simple MARY: na ANNOUNCEMENTS: 2ndF Lunch this Friday! Iron Pax Challenge coming up is a great opportunity to Q with a workout already written! COT: :white_check_mark: Tags: ao-the-furnace, Capsized, Chicken scratch, Paddywhack, Woody, Wrecking Ball, Donald Duck

Date: 2024-08-31 AO: ao-the-furnace Q: Dovetail PAX: Newt, Chicken scratch, Mr. Roboto, Capsized, Convoy, Paddywhack, Wrecking Ball, Gogurt, Woody FNGs: None COUNT: 10 Nice to be back with the HIMs at The Furnace! Beautiful morning to warm up for the Iron Pax Challenge. WARMUP: – SSH – Imperial Walkers – 3×3 merkins: 2 sets of 3 each of ranger merkins, wide arm merkins, and diamond merkins – Bolt 45s – Freddy Mercury – Mosey round the park THE THANG: A modified IPC workout from last year. Cones at 10, 15, and 15 yards. Rounds of 10 reps, then 15, then…

Date: 2024-08-31 AO: ao-eagles-nest Q: Blip , Wheelie PAX: Audit, Corn Stock (Garth), Budget, Broccoli, Sandtrap, Wheelie, Watermelon Wings, Tagalong, Squash (Donn Hines), Slice, PowerBait, Blender FNGs: None COUNT: 13 WARMUP: Led by Wheelie Arm Circles (Forward/Reverse) Good Mornings SSH Burpees THE THANG: Round 1 Set up cones 30-50 yds apart PAX run with coupon to distant cone. Complete the exercise and return to start and do the next one. F – Forward Lunge x 5 R – Row 5 x each arm O – Overhead Press x 10 S – Squat x 10 T – Twinkle Toes (calf raises…

Date: 2024-08-24 AO: ao-eagles-nest Q: Kata (Jay) PAX: Broccoli, Croak, Strat, Spike, Budget, Dovetail, Acme, Audit, Slice, Mac (Brandon), Swiss Cheese, Wax On, Wheelie, Squash (Donn Hines), Wreck-it Ralph, Excel, Mr. Mom, Waterboy, Power Bait, Buckshot, Dolittle,, Blender, Howie FNGs: 2 Blender, Howie COUNT: 25 The Old Man Test v.2.0: 50 min Timer § Run a lap (Decrepit) § 12 Burpees § Run a lap (Blue Hair) § 12 Burpees § 25 Rows § Run a lap (Geriatric) § 12 Burpees § 25 Rows § 50 Lunges § Run a lap (Old Man) § 12 Burpees § 25 Rows §…

Date: 2024-08-29 AO: ao-the-bluff Q: Wax On PAX: CareBear, Blip, Audit, Sandtrap, Dovetail, Wreck-it Ralph, Wheelie, Yaris, Swiss Cheese, Mac (Brandon) FNGs: None COUNT: 11 WARMUP: Various shoulder hip and leg stretches. Did a few extra because Yaris and Sandtrap were still out finishing their extra credit runs. THE THANG: The pax picked from the following workout stations. One member ran to the stop sign and back as the timer. When they returned, everybody bumped to the next station. There were more stations than pax, but somehow (CareBear) burpees were selected as a station for both rounds. Timer – Ruck…

Date: 2024-08-27 AO: ao-the-union Q: Mac (Brandon) PAX: Dovetail, Wax On, Capsized, Blip, Wreck-it Ralph, Wrecking Ball, Wheelie, Yaris, Swiss Cheese, Sandtrap, Paddywhack FNGs: None COUNT: 12 WARMUP: SSH (20), Arm Circles (10/10), Asphalt Swipers (10), Good Mornings (10), Jog/Sprint to court. THE THANG: Low Shuffle (around court – AC), Iron Maidens (AC), Ping-pong Air Squats (50/50 by 1s), Suicides (Full court – FC 2), Frog Jumps (FC 2), High Knees (AC), Ping-pong Squat Jumps (25/25 by 1s), Air Chair (1.5 min), Step Ups IC (50, 50), Ping-pong Calf Raises (100/100 by 10s), Monkey Humpers IC (4 x 25), HIIT…

Date: 2024-08-26 AO: ao-the-furnace Q: Wrecking Ball PAX: Paddywhack, Capsized, Woody, Chicken scratch, 1: Jack (Donald Duck) FNGs: 1 1: Jack (Donald Duck) COUNT: 6 WARMUP: Good Mornings, Toy Soldiers, Crapping in the Woods THE THANG: Run .25 miles 2 rounds of: 5 pull-ups, 10 push-ups, 15 squats (w/ a variety of rucks & weighted vests to push yourself, ranging from 8lbs to 30lbs) Wash, Rinse, Repeat (AMRAP) MARY: nada ANNOUNCEMENTS: Iron Pax challenge is coming up, + 9/11 challenge w/ Capsized & CareBear, plus COT: I prayed us out for: Capsized travel this week to ABQ; Paddywhack ‘s friend…

Date: 2024-08-24 AO: ao-the-furnace Q: Capsized PAX: Mr. Roboto, Wrecking Ball, Capsized, Chicken scratch, Paddywhack, Newt, Woody, Convoy, Floater, Poe FNGs: 2 Floater, Poe COUNT: 10 WARMUP: Good mornings LBACs and Flapjack Grass Grabbers Willie Mayes Hayes 6:1 Motivators THE THANG: B.O.M.B.S. The pax partnered up to complete the B.O.M.B.S. P1 took a mosey around the bases while P2 completed the exercise, counting towards the goal. When P1 made it back around the bases, they picked up from the count P2 completed and P2 took off around the bases. The pax moved from one exercise to the next upon completion…

Date: 2024-08-22 AO: ao-the-bluff Q: CareBear PAX: Wax On, Wheelie, Dovetail, Audit, Mac (Brandon), Wreck-it Ralph, Blip, Sandtrap, Swiss Cheese, Shaggy (Columbus, OH), Capsized, Kimchi FNGs: None COUNT: 13 August 21st….. Wait? 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…

Date: 2024-08-20 AO: ao-the-union Q: Audit PAX: Spike, Mac (Brandon), Capsized, Wheelie, Wrecking Ball, Blip, Dovetail, Wreck-it Ralph, Yaris, Sandtrap, Paddywhack, Swiss Cheese, Wax On FNGs: None COUNT: 14 Disclaimer: I am a business professional not a fitness professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself. 5 core principles: Open to all men (He/Him/His to be pronoun appropriate – thanks Mac (Brandon)) 😂, free to all men, led in a rotating fashion, always held outdoors, ends with a circle of trust. Warm Up: High Knee w/ under knee clap Lunge with arm raise…

Date: 2024-01-31 AO: ao-downrange Q: PAXminer PAX: Capsized FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

Date: 2024-02-07 AO: ao-downrange Q: PAXminer PAX: Capsized FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

Date: 2024-02-08 AO: ao-downrange Q: PAXminer PAX: Capsized FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

Date: 2024-05-08 AO: ao-downrange Q: PAXminer PAX: Capsized FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

Date: 2024-08-03 AO: ao-downrange Q: Capsized PAX: Capsized, PAXminer FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized, PAXminer