F3 Tucson

Date: 2024-07-16 AO: ao-the-union Q: CareBear PAX: Audit, Capsized, Wax On, Dovetail, Wrecking Ball, Yaris, Blip, CareBear, Wheelie, Spike, @Patty Whack FNGs: 1 @Patty Whack COUNT: 11 F3 Moon Walk! 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…

Date: 2024-07-13 AO: ao-eagles-nest Q: CareBear , Audit, Kata (Jay) PAX: Audit, Dovetail, Slice, Wreck-it Ralph, Kata (Jay), Squash (Donn Hines), Croak, Tagalong, Strat, Wheelie, Sandtrap, Corn Stock (Garth), Tiger, Camel FNGs: None COUNT: 15 Three Headed Dragon! 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…

Date: 2024-07-13 AO: ao-the-furnace Q: Capsized PAX: Stroop, Convoy, No Yak, Chicken scratch, Wrecking Ball, Capsized, Auto Tune, Yo-Yo, Björn, Paul Heller (Double Tap) FNGs: 1 Paul Heller (Double Tap) COUNT: 10 WARMUP: Good Mornings Little Baby Arm Circles Toy Soldiers LLC Potty Training Tummy Time Crawling in place Motivators 8 to 4 THE THANG: THE CRIB Each Pax had to carry their baby (cindy) from corner to corner of the crib (25 yards apart, MOT was Pax choice). At each corner, Pax completed 20 reps of each exercise and then carried their baby to the next corner. Completed AMRAP…

Date: 2024-07-11 AO: ao-the-bluff Q: CareBear PAX: Audit, Dovetail, Capsized, Mac (Brandon), Wreck-it Ralph, CareBear FNGs: None COUNT: 6 CareBear’s First Beat Down by Steubie. 475 Days Ago! 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…

Date: 2024-07-09 AO: ao-the-union Q: CareBear PAX: Wrecking Ball, Dovetail, Mac (Brandon) FNGs: None COUNT: 4 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 a rotating fashion, with no training or certification…

Date: 2024-07-06 AO: ao-eagles-nest Q: Wax On PAX: CareBear, Dovetail, Broccoli, Corn Stock (Garth), Kata (Jay), Squash (Donn Hines), Strat, Sandtrap FNGs: None COUNT: 9 WARMUP: Sir Fazio Arm Circles forward and flapjack Michael Phelps Okinawan Drums Don Quixote Gate Openers Leg Swings THE FIRST THANG: Partner Up Partner A – Farmer carries 2 Cindys to the fence, does 3 burpees, and farmer carries them back to the start. Partner B – Monkey Humpers until PA returns. Plank for the 6 Partner A – Farmer Carries, Burpees, Returns Partner B – Sumo Squats Plank Partner A – Farmer Carries, Burpees,…

Date: 2024-07-05 AO: 2ndf Q: Dovetail PAX: Spike, CareBear, Mac (Brandon), Wax On, Slice, Wreck-it Ralph, Flounder, Sandtrap, Tigger FNGs: None COUNT: 11 WARMUP: conversation THE THANG: loaded baked potatoes MARY: getting up from the table ANNOUNCEMENTS: Wax On has the Q for Eagle’s Nest tomorrow. Bring a coupon (aka “Cindy” aka cinder block) Tags: 2ndf, Spike, CareBear, Mac (Brandon), Wax On, Slice, Wreck-it Ralph, Flounder, Sandtrap, Tigger

Date: 2024-07-04 AO: ao-special-events Q: Kata (Jay) PAX: Corn Stock (Garth), CareBear, Dovetail, Excel, Kata (Jay), Spike, Wax On, Wreck-it Ralph, Wrecking Ball, Tigger, Camel FNGs: 1 Camel COUNT: 11 WARMUP: Cherry pickers, Good Morning, LBAC THE THANG: 100 of Each: Dip Squat Hillbilly (L+R) Lunge Mericans Big Boy Sit up Shoulder Tap (L+R) Flutter Kick (L+R) Row Mountain Climber Full Body Jax American Twist (L+R) Calf Raises Walk Outs Monkey Humper Flutter Kick Penguins (L+R) 76 Burpees COT: went to the TTT truckstop and had breakfast. Tags: ao-special-events, Corn Stock (Garth), CareBear, Dovetail, Excel, Kata (Jay), Spike, Wax On,…

Date: 2024-07-02 AO: ao-the-union Q: CareBear PAX: Dovetail, Wax On, Mac (Brandon), Wreck-it Ralph, Spike, Bambi, CareBear FNGs: None COUNT: 7 This is F3! Dora with a Ruck! Ruck Week 4! 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…

Date: 2024-06-29 AO: ao-the-furnace Q: No Yak PAX: Convoy, Gogurt, Tanner Valus, Yo-Yo, Stroop, Woody, Newt, Big Dif FNGs: None COUNT: 9 WARMUP: good mornings, arm circles, calf and shoulder stretch, lunge and reach to sky, calisthenics. THE THANG: 7 rounds of: 15 Box jumps 15 V-ups 15 Mountain Climbers (2 is 1) 15 Freddie Mercurys (2 is 1) 15 Merkins Run down and back on court MARY: plank and Rosalita’s ANNOUNCEMENTS: Stroop needs move help next week. Join for Fighting Shadows conversation after Saturday beat downs. COT: :white_check_mark: Tags: ao-the-furnace, Convoy, Gogurt, Tanner Valus, Yo-Yo, Stroop, Woody, Newt, Big…

Date: 2024-06-29 AO: ao-eagles-nest Q: Dovetail PAX: CareBear, Sandtrap, Wheelie, Strat, Kata (Jay), Squash (Donn Hines), Corn Stock (Garth), Blip, Wreck-it Ralph, Broccoli, Budget, Tigger, Graffiti FNGs: None COUNT: 14 WARMUP: High knees/butt kickers, SSH, 10s each, R&R • Good mornings • Windmills • Hillbillies • Imperial Walkers • Australian Mountain Climbers – skipped for time 10/20s – 10s run, 20s mosey × 2, then 1 minute walk, then R&R THE THANG: 7 of Diamonds • 7 merkins • 14 squats • 21 mountain climbers • 14 dive bombers • 7 Smurf jacks IC Firehose-O-Matic 2 teams Someone from each…

Date: 2024-06-27 AO: ao-the-bluff Q: Audit PAX: CareBear, Blip, Dovetail, Wreck-it Ralph, Bambi, Reload FNGs: None COUNT: 7 Disclaimer: F3 is a worldwide community of men put together to invigorate leadership by setting small community workouts groups. Thanks for coming out this morning helping me to become a better leader! 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: 5-1 motivators Mosey SSH Grumpers…

Date: 2024-06-25 AO: ao-the-union Q: CareBear PAX: Audit, Mac (Brandon), Dovetail, Wreck-it Ralph, Blip, Yaris, Bambi, CareBear, Reload FNGs: None COUNT: 9 This is F3! Release The Kraken! With a Ruck! Ruck Week 3! 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.…

Date: 2024-06-22 AO: ruck-your-az-off Q: CareBear PAX: Mac (Brandon), Dovetail FNGs: None COUNT: 3 Simple. Put 5 canned beverages in Mac (Brandon)’s backpack, have Audit down one with you in the parking lot, Get to Rucking. 4.23 Miles Covered! Great Conversation! Thanks Gents! Tags: ruck-your-az-off, Mac (Brandon), Dovetail

Date: 2024-06-22 AO: ao-eagles-nest Q: Kata (Jay) PAX: Audit, CareBear, Kata (Jay), Corn Stock (Garth), Strat, Mac (Brandon), Tigger, 0 FNGs: 1 0 COUNT: 7 THE THANG: Each ladder is an Amrap of equivalent minutes, do each exercise and add the ladder amount to it. Once you get to the end, turn around and do it all backwards climb down the ladder. Warm Up (4 Min) • 10 Jax • 10 Squat • 10 Lunge • 10 Walk Out Push up Ladder 3 • 3-6-9 • Squat • Lunge • 2H Press Ladder 5 • 5-10-15 • Burpee Deadlift •…

Date: 2024-06-22 AO: ao-the-furnace Q: Chicken scratch PAX: Capsized, Newt, Ziploc, Woody, Tanner Joseph Valus, No Yak, Chicken scratch FNGs: None COUNT: 7 Warm ups – imperial walkers IC – Windmills IC – LBAC IC – Smurf jacks – Burpees – Merkins on the knees – Side squat lunge things – Stretches The THANG Split into two groups then rotated through power, exhaustion and Tabata through each of the push pull leg stations. So the first group did push: power then pull: exhaustion and then legs: Tabata. Next round was pull: power legs: exhaustion and then push: Tabata etc. push…

Date: 2024-06-20 AO: ao-the-bluff Q: Mac (Brandon) PAX: CareBear, Audit, Bambi, Blip, Yaris FNGs: None COUNT: 6 WARMUP: Grab a heavy thing (sandbag/ruck) and walk for a while. THE THANG: Low shuffle 100m Iron maiden 100m HIIT Sprint/Walk up the hill 400m Air squats 50m Suicides 250m Frog Jumps 50m High Knees 130m Sprint 100m / 20 squat jumps / Walk 50m / 20 squat jumps / Mosey 100m / 20 squat jumps / Walk 50m / 20 squat jumps / Mosey 100m Walk 130m Grab something heavy and step ups (100) Grab something heavy and calf raises (100) Chair…

Date: 2024-06-18 AO: ao-the-union Q: CareBear PAX: Audit, Dovetail, Wax On, Mac (Brandon), Wreck-it Ralph, Budget, Yaris, CareBear, Spike FNGs: None COUNT: 9 This is F3! Ruck Week #2! Coming off a Spartan Trifecta Weekend, I Hastily planned this Q. PAX got off straight away with a .5 Mile Ruck with a healthy average pace of around 16:10ish. Once we crossed the .5 Mile Mark, We reversed and began to head back at a faster pace. Garmin says we averaged 16:37 but YHC thinks it was faster. The whole ruck we carried the “USA Block” weighing 35lbs. Warm-ups: Ruck on…

Date: 2024-06-15 AO: ao-the-furnace Q: Dovetail PAX: Capsized, Convoy, Newt, Björn, Scoop, Chicken scratch, Ziploc, Woody FNGs: None COUNT: 9 Capsized and Chicken scratch for EC! WARMUP: – High knees/butt kickers, SSH, 10s each, R&R – Good mornings – Windmills – Hillbillies – Imperial Walkers – Australian Mountain Climbers 10/20s – 10s run, 20s mosey × 2, then 1 minute walk, then R&R THE THANG: 7 of Diamonds • 7 merkins • 14 squats • 21 mountain climbers • 14 dive bombers • 7 Smurf jacks IC Firehose-O-Matic 2 teams Someone from each team is always running with coiled hose…

Date: 2024-06-15 AO: ao-eagles-nest Q: Wax On PAX: Audit, Corn Stock (Garth), Blip, Wreck-it Ralph, Sandtrap, Strat, Squash (Donn Hines), Acme FNGs: None COUNT: 9 WARMUP: Good mornings Grass Grabbers Copperhead Merkins Copperhead Squat Arm circles Flapjack THANG1 – Horseshoe: 12 exercises, 15 reps each. 1-Merkins, 2- Mtn Climbers, 3- Dry Docks, 4- Lunges, 5- Squats, 6- Monkey Humpers, 7- Curls, 8- Shoulder Press, 9- Tricep Extensions, 10- Rows/Shrugs, 11- Kettlebell Swings How it goes: Do exercises 1-3, run to the light pole and back. Do exercises 2-4, run and return, Do Exercises 3-5, run and return, Do 4-6, run,…