F3 Tucson

Date: 2024-08-19 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball, Woody, Chicken scratch, Capsized, Paddywhack FNGs: None COUNT: 5 WARMUP: Good Mornings Overhead Claps Michael Phelps Grass Grabbers Broga Flow Pt. 1 THE THANG: Box O Murph Pax started at the pull up bar and completed reps. Next pax slowseyed to corner one, turned the corner for a sprint to corner two and completed merkin reps. Mosey to Corner 3 to complete squat reps. The sprint to corner 4 and slowsey back to the pull up bars. Rd. 1: Pull ups/Merkin = Reps to Failure Squats = 50 Rd. 2-6 Pull…

Date: 2024-08-17 AO: ao-the-furnace Q: Chicken scratch PAX: Woody, Capsized, Paddywhack, Newt, Ziploc, Scoop, Double Tap, Yo-Yo, Cowbell FNGs: 1 Cowbell COUNT: 10 WARMUP: Pax completed Imperial walkers – LBAC in cadence – Smurf jacks – Burpees THE THANG: Every minute on the minute push pull legs. Pax have 1 minute to complete 3 pull ups 6 pushups and 9 squats. Any remaining time in the minute is used to recover before starting again. Pax completed 25 rounds by Scoops count MARY: Blast from the p90x past – in and outs – Bicycles – Crunchy frog – Wide leg sit-ups…

Date: 2024-08-15 AO: ao-the-bluff Q: Audit PAX: Kansas City, Spike, Wheelie, Dovetail, Josh Sumpter, Blip, Wax On, Swiss Cheese, Sandtrap FNGs: None COUNT: 10 Disclaimer: Push yourself but know your limits and don’t hurt yourself. 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. Father’s always have to be on their toes so today we had a small football throughout the BD. Call a name and throw the ball, always have to be ready. For every dropped pass we had to perform 2 burpees.…

Date: 2024-08-13 AO: ao-the-union Q: Wax On PAX: Capsized, Audit, Paddywhack, Wheelie, Bambi, Swiss Cheese, Spike, Blip, Sandtrap, Kimchi, kentucky fried FNGs: 2 Kimchi, kentucky fried COUNT: 12 WARMUP: Sir Fazio Arm Circles forward and flapjack OH Claps Seal Claps Michael Phelps Okinawan Drums Gate Openers Leg Swings THE THANG: 40/20 Tabata style workout. Static Hold move for 40 followed by a Dynamic move with the same muscles for 40. 20 seconds rest between moves. Tippy Toes / Calf Raises Half Curl Hold / Curls for the Girls Plank / Merkins Squat Hold / Squats Riffle Hold / Oh Press…

Date: 2024-08-12 AO: 1stf Q: Wrecking Ball PAX: Capsized, Paddywhack, Chicken scratch FNGs: None COUNT: 4 WARMUP: Flamingos, popping in the woods, Michael Phelps, Mary Catherine Gallaghers’, THE THANG: Monday Motivation: The Murph (Dora-style) MARY: ANNOUNCEMENTS: Moving this over to ao-the-furnace next Monday COT: :pray: Chicken scratch “same old”, Capsized work Travel: integrity, energy when coming home; Paddywhack 24 hour fast starting today @ sundown to remember the Temple destructions; Wrecking Ball Wife starting 3-week substitute teaching job + teenager potential concussion (her anxiety about it). Tags: 1stf, Capsized, Paddywhack, Chicken scratch

Date: 2024-08-10 AO: ao-the-furnace Q: Capsized PAX: Convoy, Scoop, Gogurt, Woody, Chicken scratch, Capsized, Wrecking Ball, Scooby Snack FNGs: None COUNT: 9 WARMUP: Good Mornings Little Baby Arm Circles Grass Grabbers Imperial Walkers 7:1 Motivators (cuz school) THE THANG: 12 reps of each exercise. PAX combine each “grade” to graduate to the next one. The PAX stuck together for the first 6 grades and then had to find their way through middle and high school! School of Rock Soundtrack kept the Pax rockin :guitar: Went something like this 1. Step ups 2. LBCs 3. Mountain climbers 4. Squats 5. Dips…

Date: 2024-08-08 AO: ao-the-bluff Q: Wax On PAX: Kansas City, CareBear, Wreck-it Ralph, Spike, Sandtrap, Audit, Dovetail, Bambi, Blip, Mac (Brandon), Wheelie, Capsized, Jeremy Sumpter, Swiss Cheese FNGs: 1 Swiss Cheese COUNT: 14 I am not a professional, take everything as a suggestion. WARMUP: A short mosey with some high knees, side shuffles and karaokes. THE THANG: There were battle stations set up around the area. Every pax selected their start point then it was off to war with a 40/20 tabata style workout. The battle stations were as follows: Curls for the Girls with the Mace Bell of Doom…

Date: 2024-08-06 AO: ao-the-union Q: CareBear PAX: Wreck-it Ralph, Capsized, Spike, Wax On, Slice, Dovetail, Mac (Brandon), Bambi, Yaris, Corn Stock (Garth), Wrecking Ball, Wheelie, Patty Whack, Splinter, Whisker Biscuit FNGs: 1 Whisker Biscuit COUNT: 16 F3 Disc Golf! 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…

Date: 2024-08-03 AO: ao-the-furnace Q: Newt PAX: Auto Tune, Convoy, Stroop, Wrecking Ball, Ziploc, Doolittle, Splinter, Gump FNGs: 3 Doolittle, Splinter, Gump COUNT: 9 WARMUP: LB Arm Circles Big Arm Circles Windmills Grass Grabbers Open&Close the Gaters (hip/leg warmup) THE THANG: 40min AMRAP – 15 burpees, 150 flutter kicks, 10m murder bunny 14 burpees, 50 squats, 10m rifle carry After each MOT, decrease burpees by one and increase squats by five (when applicable) MARY: Various stretches ANNOUNCEMENTS: Iron PAX challenge coming up in September COT: Praying for kids going back to school and mentorship opportunities Tags: ao-the-furnace, Auto Tune, Convoy,…

Date: 2024-08-03 AO: ao-eagles-nest Q: Audit PAX: Spike, Wheelie, Blip, Squash (Donn Hines), Corn Stock (Garth), Greyhound, Dovetail, Broccoli, Wreck-it Ralph, Croak, Budget, Strat, Sandtrap, Wax On, Squishy, Power bait, Mr Mom, Camel FNGs: None COUNT: 19 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, free to all men, led in a rotating fashion, always held outdoors, ends with a circle of trust. Thank you for being out there this morning men, you all make me better…

Date: 2024-08-01 AO: ao-the-bluff Q: Wreck-it Ralph PAX: CareBear, Blip, Dovetail, Corn Stock (Garth), Audit, Wheelie, Wax On, Wreck-it Ralph FNGs: None COUNT: 8 WARMUP: 15 overhead claps 15 seal claps 10 good mornings Hollywood stretch THE THANG: Game rules: split up in 2 teams. Each team member needs to sink a bag to move onto the next round. If no points are scored, there is a 3 burpee penalty. While a team member is throwing, the rest of the team will be knocking out as many reps as they can for that round. Round workouts: 1. Monkey humpers 🐒…

Date: 2024-07-30 AO: ao-the-union Q: Dovetail PAX: Blip, Slice, Wax On, CareBear, Audit, zacharymbwolf, Corn Stock (Garth), Spike, Capsized FNGs: None COUNT: 10 Audit, CareBear, and Dovetail for a run EC at 4:30, joined by Blip at 5 for a ruck. WARMUP: – Moroccan Night Clubs – Sit farther into the squat – overhead claps – Sit farther still – seal claps – Scap merkins – Leg swings – Gate openers and closers THE THANG: 3s through the Trees 100 squats, dive bombers, and imperial Walkers Circle-o-coupons 10 curls, presses, lunges, then rotate to the next guy’s coupon 3 rounds,…

Date: 2024-07-27 AO: ao-eagles-nest Q: Slice PAX: Acme, Audit, Corn Stock (Garth), Strat, @Nelly FNGs: None COUNT: 6 WARMUP: Seal Claps IC Grass pickers IC Macramé IC THE THANG: THREE BLOCKS; 4 Exercises; 10 reps each Repeat for 10 minutes with 3 minute recover interval between stations Block 1 Cindy Rows Hand Release Merkins Big Boy Sit ups Bear Hug Squats Block 2 Cindy Curls Air Squats American Hammers Thrusters Block 3 Derkins Flutter Kicks Tricep Dips Steps Ups MARY: WWIII Sit ups ANNOUNCEMENTS: 1st F lunch, Friday, August 2, 1100, location TBD COT: Strat father’s Surgery scheduled for September…

Date: 2024-07-27 AO: ao-the-furnace Q: No Yak PAX: Double Tap, Gogurt, Woody, Chicken scratch, Convoy, Newt, Stroop, No Yak, Paddywhack, Crop Duster, Stumble Bee FNGs: 2 Crop Duster, Stumble Bee COUNT: 11 Warm up Good mornings Climb ladder (Crazy Man) Arm circles Calf stretch Shoulder stretch Smurf jacks The Thang Mosey to hill Bear crawl up Slow karaoke down 2x Reverse lunge up Crab walk down 2x Side lunge up Run backwards down 8 burpees 2x 11’s Push-ups on top of hill Jumping jacks at bottom of hill At bball court: Partner step ups 70 Dips 70 Push ups 70…

Date: 2024-07-27 AO: 1stf Q: Dovetail , CareBear PAX: Squash (Donn Hines), Greyhound, Wax On, Capsized, Ziploc, Spike FNGs: None COUNT: 8 4.4 miles out and back on mt lemmon, over 6000 feet. Break in the middle for an epic boyband photo, some rock climbing, great music from CareBear, good conversation, and snacks. Words of wisdom: reach out if you’re struggling, you have people that care about you. Taking your own life is a permanent and selfish solution to a temporary problem. We are stronger together, don’t choose to do it alone. Tags: 1stf, Squash (Donn Hines), Greyhound, Wax On,…

Date: 2024-07-25 AO: ao-the-bluff Q: Audit , Blip PAX: Mac (Brandon), Capsized, Wheelie, Dovetail, Reload, Yaris, Ani and Pollywog FNGs: 1 Ani and Pollywog COUNT: 10 Disclaimer: Brought to you by Blip I am no professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself. F3 is a volunteer organization and leaders are not paid so there is no money for which to sue. Work at your own pace, you came at your own free will. 5 core principles: Open to all men, free to all men, led in a rotating fashion, always held outdoors,…

Date: 2024-07-23 AO: ao-the-union Q: Wax On PAX: Wheelie, Wreck-it Ralph, Capsized, Reload, Blip, Mac (Brandon), Dovetail, Patty Whack FNGs: None COUNT: 9 Welcome to F3. I’m not a pro, and my back hurts from an evil kettlebell workout with Kata (Jay) on Sunday so I’ll be modifying, do what you can. Some of today’s moves are easy, some are nearly impossible for us mere mortals. WARMUP: Various arm, leg, and core stretches for a few minutes. THE FIRST THANG: 40:20 Tabata The plan was to use sticky hands to select workout cards from the table, but the wind made…

Date: 2024-07-20 AO: ao-eagles-nest Q: Dovetail PAX: Wreck-it Ralph, Strat, Blip, Budget, Corn Stock (Garth), Wax On, Wheelie, Broccoli, Audit, Sandtrap, Acme, Camel, Greyhound , Jello FNGs: 1 Jello COUNT: 15 Comebacks, downranges, and FNGs, oh my! 15 HIMs out for a great day followed by coffeeteria at the park. Audit and Wreck-it Ralph made it for EC. YHC was too late andhad to set up. Audit had EH’d Bill (Jello – loves The Office, and Jim always pranked Dwight by putting his stuff in Jello), and Greyhound joined us from Florida. Welcome men! WARMUP: SSH, Imperial Walkers, Grumpers, sir…

Date: 2024-07-20 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Stroop, No Yak, Wrecking Ball, Woody, Ziploc, Paddywhack FNGs: None COUNT: 8 WARMUP: Stretches for quads and shoulders and hips during the opening speech Imperial Walkers (IC 4-is-1) Windmills (IC 2-is-1?) LBAC (OYO?) Smurf Jacks (IC) Burpees (OYO) THE THANG: Split into groups of 3. Each member of the group of 3 completes one of the Push, Pull, or Leg exercise at each station. (so as a team 1 does Push, one does Pull, one does Legs) AMRAP for 90 seconds Tally reps and declare winner Mosie to the next part…

Date: 2024-07-18 AO: ao-the-bluff Q: Audit PAX: CareBear, Spike, Capsized, Wheelie, Blip, Dovetail, Yaris, Wax On, TONK ( H Brent) FNGs: 1 TONK ( H Brent) COUNT: 10 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. I am no professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself. Warm Up: We missed on the core principles so first warm up was 5 burpees. Thanks for the push Spike! 14 reps for the most runs scored in a…