F3 Tucson

Date: 2024-06-13 AO: ao-the-bluff Q: Wax On PAX: Mac (Brandon), Audit, Dovetail, CareBear, Spike FNGs: None COUNT: 6 WARMUP: Various stretchy things like: Michael Phelps, Okinawan Drums, Gate Openers, Straight Leg Kicks THE THANG: Pax took turns tossing a horseshoe at a railroad spike knife in the ground. The number of inches away from the spike is the number of reps for whatever exercise comes off the top of the F3 Offical Workout Deck. Mac (Brandon) started us off with a nice demonstration on how not to throw a horseshoe and we hit the floor for 69 Carolina Dry Docks.…

Date: 2024-06-11 AO: ao-the-union Q: CareBear PAX: Audit, Dovetail, Capsized, Blip, Wax On, Wreck-it Ralph, Bambi, Spike, Mac (Brandon), Yaris, CareBear FNGs: None COUNT: 11 This is F3! Ruck Week #1! 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: 2024-06-08 AO: ao-the-furnace Q: Capsized PAX: Woody, Chicken scratch, Convoy, Mr. Roboto, Scoop, Ziploc, Newt, Tanner Joseph Valus, Capsized FNGs: None COUNT: 9 WARMUP: Good mornings Windmills LBACs Willie Mays Hayes Copperhead Sumo Squats Walk it Out SSH Indian Run – Last Pax dropped off to knock out 10 merkins before running tk the front THE THANG: 11s at Himmel Hill Exercises were Crowd Pleasers (Mod up to Donkey Kicks) and Merkins (Mod up to Perfect Merkins. Hill run in between. Pain always. Hill Relays Pax split into to teams of 5 and lined up in high plank while…

Date: 2024-06-06 AO: ao-the-bluff Q: Audit PAX: CareBear, Mr. Roboto, Capsized, Wax On, Wrecking Ball, Dovetail, Yaris FNGs: None COUNT: 8 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 to help me 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. It’s a Bluffaversary!! 1…

Date: 2024-06-04 AO: ao-the-union Q: CareBear PAX: Dovetail, Audit, Capsized, Wax On, Mac (Brandon), Wreck-it Ralph, Spike, CareBear FNGs: None COUNT: 8 This is F3! Baseline Functional Fitness Test! 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…

Date: 2024-06-02 AO: ao-the-furnace Q: Gogurt , Capsized PAX: Chicken scratch, Convoy FNGs: None COUNT: 4 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-the-furnace, Chicken scratch, Convoy

Date: 2024-06-01 AO: ao-eagles-nest Q: Strat , Wax On, Kata (Jay) PAX: Audit, Budget, Dovetail, Corn Stock (Garth), Kata (Jay), Strat, Wax On, Tagalong, Power bait, Sand trap, Wheely FNGs: 1 Wheely COUNT: 12 WARMUP: 10 Side strattle hops 10 Arm circles both directions 10 Imperial walkers 10 Copperhead squats 10 Daisey pickers 2 minute run THE THANG: With “Rock around the clock” playing in the background we did : 5 Burpees High plank 1 minute Elbow plank 1 minute Flutter kicks 10 Hello Dollie’s 10 Freddy mercuries 10 2 minute run. Mosey back to COP With “Shake rattle and…

Date: 2024-05-30 AO: ao-the-bluff Q: Wax On PAX: Mac (Brandon), Audit, Dovetail, Wreck-it Ralph, Yaris FNGs: None COUNT: 6 WARMUP: Various stretchy things. Michael Phelps, backstroke, daisy pickers, leg swings, gate openers, and high knee hugs are what I remember. THE THANG: 10 Burpees 20 Curls 4 the Girls 30 Merkins 40 flutter kicks w/coupon (YHC dropped at 30, adding Cindy made that HARD) 7-1 Motivators 10 Jump Squat 20 Skull Crushers 30 Ranger Merkins 40 Penguins 7-1 Motivators 10 Bonnie Blairs (jump lunges) 20 Overhead Press 30 Stone Mountains (climbers on Cindy) 40 Box Cutters 7-1 Motivators 10 Star…

Date: 2024-05-28 AO: ao-the-union Q: Dovetail PAX: Wax On, Capsized, Mac (Brandon) FNGs: None COUNT: 4 4 sore Pax made it out for a post-Murph workout, and the speed of movements reflected that, but still the best medicine for sore muscles is movement, not immobility. WARMUP: Started off with some Michael Phelps, then into arm circles, some slow squats, and then a core trio of box cutters, Hello Dolly, and Low Slow Flutters. Capped it off with some Good Mornings, then moseyed to the baseball field. THE THANG: Pretty simple game of Jackpot, but with an F3 twist. QB throws…

Date: 2024-05-27 AO: ao-eagles-nest Q: Dovetail PAX: Convoy, Mr. Roboto, Corn Stock (Garth), Audit, Sandtrap, Woody, Walt (Antonio), Wrecking Ball, Wreck-it Ralph, Slice, Capsized, No Yak, Mac (Brandon), Wax On, Kata (Jay), Overtime, Tigger FNGs: None COUNT: 18 It was a beautiful day to celebrate our fallen heroes and current military and law enforcement members. We gathered for a 3-mile EC Ruck special event at 0600, had the Murph at 7, and a post-ruck (distance OYO) for the second patch. Pax killed it out there! CareBear, you were asked about by everyone and your energy and inspiration were surely missed.…

Date: 2024-05-25 AO: ao-eagles-nest Q: Wreck-it Ralph , Dovetail PAX: Squash (Donn Hines), Strat, Croak, Audit, Sandtrap, Wax On FNGs: None COUNT: 8 WARMUP: Dovetail took warmup after giving the Pax hints of the fun to come. We did overhead claps, seal claps, Bolt 45s, shoulder taps, and Abe Vagodas. THE THANG: Wreck-it Ralph to the first shift and pulled out his Magnificent Monkey Wheel-o-Fun and we got to all sorts of monkey-relayed exercises, including: Monkey-ups Gorilla humpers Monkey ups again Ape squats Monkey jumpers Hydraulic monkey humpers More monkey ups More 🦍 humpers, but in gorilla cadence And a…

Date: 2024-05-25 AO: ao-the-furnace Q: Vince Fuller , CareBear PAX: Capsized, CareBear, Gogurt, Mr. Roboto, No Yak, Stroop, Wrecking Ball, Woody, Vince Fuller, Zip lock, Shrink, Bullseye, Yo-Yo, Rubberband FNGs: 5 Zip lock, Shrink, Bullseye, Yo-Yo, Rubberband COUNT: 14 WARMUP: Body stretching Run in place Butt kickers THE THANG: Three rounds 20 Bodyweight squats 10 Push-ups 10 Alternating forward lunges 10 Superman’s 30 Jumping jacks MARY: Three rounds 20 each Crunches Leg lifts Side planks ANNOUNCEMENTS: Monday Murph @ 0700 Reid park COT: Take the simple of act of just getting up in the morning and realize you have accomplished…

Date: 2024-05-24 AO: 2ndf Q: CareBear PAX: Audit, Dovetail, Wax On, Spike, CareBear FNGs: None COUNT: 5 F3 Starts and ends on time! 1800 everybody bought in with 25 Merkins. Audit was fashionable late, so in team sprit, Dovetail did 25 more with him! Go Team Tippy Tappers! We started with 9630 chips each, blinds doubled every 15ish minutes or so. PAX started dropping like flies around 2030. Shout out to Spike for landing some killer hands! Great Job! Ultimately, Dovetail bested CareBear in a very aggressive 2000/4000 blind schedule! Great Job Dovetail! You are a student of everything you…

Date: 2024-05-23 AO: ao-the-bluff Q: Audit PAX: CareBear, Wax On, Wreck-it Ralph, Yaris (Tim) FNGs: 1 Yaris (Tim) COUNT: 5 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 to help me 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: Imperial Walkers Lunge…

Date: 2024-05-21 AO: ao-the-union Q: Dovetail PAX: CareBear, Audit, Wax On FNGs: None COUNT: 4 EC was protracted. Despite planning to not do if at all, YHC’s internal clock thought it’d be funny apparently to go off at 3, so I said “what the heck” and got outside. Started rucking at 3:30, joined by CareBear at 4, and Audit at 4:30. Regaled with tales of the 8000-foot Spartan race. Glad CB made it back safe and still looking for more. Good job man, you are an inspiration to us! WARMUP: Straight leg front kicks Crescent kicks 1-6-1 motivators THE THANG:…

Date: 2024-05-20 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball FNGs: None COUNT: 2 8 Mile Ruck to kick off the week! Thankful for the fellowship! Extra points for Wrecking Balls ingenuity! Tags: ao-the-furnace, Wrecking Ball

Date: 2024-05-16 AO: ao-the-bluff Q: Audit PAX: Nerf, Mac (Brandon), Wax On, Dovetail, Cadet (Zach) FNGs: 1 Cadet (Zach) COUNT: 6 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 to help me 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: Math decides…

Date: 2024-05-14 AO: ao-the-union Q: CareBear PAX: Dovetail, Audit, Capsized, Mac (Brandon), Wrecking Ball, Wax On, CareBear FNGs: None COUNT: 7 This is F3! Mini Murph! 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…

Date: 2024-05-11 AO: ao-the-furnace Q: CareBear PAX: Capsized, Wrecking Ball, Stroop, Gogurt, Chicken scratch, CareBear, @Convoy FNGs: None COUNT: 7 This is F3! Be the Buffalo! Welcome to F3! Buffalo Vs. Cows 5 CORE PRINCIPLES: WORK OUT IS FREE OPEN TO ALL MEN HELD OUTDOORS PEER LED (Shout out to @Convoy for nailing this one on his 2nd BD!) ENDS IN A COT DISCLAIMER: ALL OF THIS IS A SUGGESTION, I AM NOT A PROFESSIONAL THIS IS NOT A COMPETITION, ITS YOU VERSUS YOU PUSH YOURSELF, DON’T HURT YOURSELF MODIFY AS NECESSARY I HAVE A PHONE; I AM CPR CERTIFIED…

Date: 2024-05-11 AO: ao-eagles-nest Q: Wax On , Dovetail PAX: Dovetail, Slice, Wreck-it Ralph, Corn Stock (Garth), Strat, Budget, Squash (Donn Hines), Squish, Mr. Mom, , Power Bait FNGs: 1 Power Bait COUNT: 11 WARMUP: YHC cam in a little hot this morning, so do some quick warmup stretches oyo. Followed by a nice 7-1 motivator to get Pax moving. THE THANG: 45 seconds of work, 15 seconds of rest with the following exercises: 1 Side Straddle Hops 2 Merkins 3 Deep Squats 4 Big Boy Sit ups 5 High Knees 6 Overhead Coupon Presses 7 Lunges 8 Flutter Kicks…