F3 Tucson

Date: 2024-05-09 AO: ao-the-bluff Q: CareBear PAX: Dovetail, Wax On, Mac (Brandon), Wreck-it Ralph, CareBear, 0. Whomp Whomp. FNGs: 1 0. Whomp Whomp. COUNT: 5 F3 Starts and Ends on Time! Amazing! The D 20 Dice ran the whole thing. Each Pax Rolled the D20 die twice! 10 Epic Warm-Ups! – Monkey Humpers, Turf Grabbers, Dovetail’s Trashy Slalom, Mosey to the Stop Sign, Arm Circles and Flapjack… The Thang! At the bottom of the Hill, were Dovetail’s feet told him the Hill started. PAX partnered up. The first PAX rolled and found out where they had to run. 2nd PAX…

Date: 2024-05-07 AO: ao-the-union Q: CareBear PAX: Dovetail, Wax On, Slice, Mac (Brandon), CareBear FNGs: None COUNT: 5 CareBear cannot trust his pace count. Thanks to Slice for his expert golf pace. “No-rep” Dovetail found my layout a little short… ***45 Mins AMRAP WARMUP: Imperial Walkers x10 Tappy Taps x10 SSH x 10 IC THE THANG: The beatdown is a 4-spoke workout. Center is 25 merkins Sidelines is 25 big boys and 25 yds away from center at the North and South The 20 yd line, which is 30 yds from the center, is 25 curls. One complete counterclockwise cycle…

Date: 2024-05-04 AO: ao-the-furnace Q: Newt PAX: Mr. Roboto, Capsized, Ferrari, Woody, Trike, Björn, Convoy, Motorboat FNGs: 2 Convoy, Motorboat COUNT: 9 ***45 Mins AMRAP WARMUP: Imperial Walkers x10 Tappy Taps x10 SSH x 10 IC THE THANG: The beatdown is a 4-spoke workout. Center is 25 merkins Sidelines is 25 big boys and 25 yds away from center at the North and South The 20 yd line, which is 30 yds from the center, is 25 curls. One complete counterclockwise cycle through all stations would look as such: PAX runs 25 yds to the north and does 25 BigBoys…

Date: 2024-05-04 AO: ao-eagles-nest Q: CareBear PAX: Dovetail, Audit, Wax On, Wreck-it Ralph, Slice, Mac (Brandon), Corn Stock (Garth), Croak, Spike, Kata (Jay), Strat, graffiti, noodles, click, porkchop, mr. mom., giraffe, siren, sorry, smiles, spidermonkey, tinydancer, macarena, elastia-girl, biggysmalls, squareroot, atari, wipeout, squish, buckshot, cautiontape, ebert, setter, flipster, FNGs: 19 giraffe, siren, sorry, smiles, spidermonkey, tinydancer, macarena, elastia-girl, biggysmalls, squareroot, atari, wipeout, squish, buckshot, cautiontape, ebert, setter, flipster, COUNT: 35 This is F3! 2.0 Day! May the 4th be with you! We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups for men…

Date: 2024-05-03 AO: ao-the-furnace Q: Capsized PAX: Gogurt, Wrecking Ball FNGs: None COUNT: 3 ***45 Mins AMRAP WARMUP: Imperial Walkers x10 Tappy Taps x10 SSH x 10 IC THE THANG: The beatdown is a 4-spoke workout. Center is 25 merkins Sidelines is 25 big boys and 25 yds away from center at the North and South The 20 yd line, which is 30 yds from the center, is 25 curls. One complete counterclockwise cycle through all stations would look as such: PAX runs 25 yds to the north and does 25 BigBoys PAX runs 25 yds to the center and…

Date: 2024-05-02 AO: ao-the-bluff Q: Wreck-it Ralph PAX: Wax On, Mac (Brandon), Wreck-it Ralph, Audit, CareBear, Dovetail FNGs: None COUNT: 6 WARMUP: 10 Alarm Clocks Albatross Wings 20 forward, back, clap, overhead 10 Abe Vigoda Mozy to the stop sign and back THE THANG: Year of the monkey wheel(monkey related exercises): Spin the wheel for 25 mins or until someone cries. Non monkey related exercises: 10 Chuck Norris Merkins 10 Super Duper Coolers (flapjack) 20 crunchy frogs Danger zone! ANNOUNCEMENTS: May the 4th is coming up! 2.0 workout day! Bring the children… all of them! F3 lunch on Friday Dovetail’s…

Date: 2024-03-17 AO: ao-special-events Q: Capsized PAX: Jackson Bednar, Capsized, Wrecking Ball, Newt, Swirly (Jackson) FNGs: 1 Swirly (Jackson) COUNT: 4 *Back-posted WARMUP: :white_check_mark: THE THANG: Dora Time! MARY: :white_check_mark: ANNOUNCEMENTS: :white_check_mark: COT: :white_check_mark: Tags: ao-special-events, Jackson Bednar, Capsized, Wrecking Ball, Newt, Swirly (Jackson)

Date: 2024-03-16 AO: mumblechatter Q: Capsized PAX: Wrecking Ball, Newt, Woody, No Yak, Capsized FNGs: None COUNT: 5 Back-posted to make sure Pax get credit for posting! WARMUP: :white_check_mark: THE THANG: Black Jack! MARY: 25 Burpees ANNOUNCEMENTS: :white_check_mark: COT: :white_check_mark: Tags: mumblechatter, Wrecking Ball, Newt, Woody, No Yak, Capsized

Date: 2024-04-30 AO: ao-the-union Q: CareBear PAX: Capsized, Wax On, Dovetail, Mac (Brandon), CareBear FNGs: None COUNT: 5 This is F3! Spicy Craps! 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. · 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 necessary.…

Date: 2024-04-29 AO: ao-special-events Q: CareBear PAX: Dovetail, Audit, Wax On, Capsized, CareBear FNGs: None COUNT: 5 F3 Tucson is 1 Year Old today! We celebrated with a “bring two things” 2-mile ruck with mini beatdown since we don’t yet have a Monday AO. We donned, with “PRIDE”, the best party hats that amazon had to offer, equipped ourselves with Noise Makers(which are essential for IC workouts) and set off for greatness. Things brought were a neck pillow and 20-lb mug (Dovetail ), a weight bar and a 10-lb sled (CareBear), a wiffle bat and a basketball (Audit ), a…

Date: 2024-04-27 AO: ao-the-furnace Q: Capsized PAX: Ferrari, No Yak, Phx_GOPHER FNGs: None COUNT: 4 WARMUP: Good Mornings Washing Machines Smurf Jacks Ichiros Sampson Holds Side Lunges Goofballs Seal Jacks THE THANG: As May approaches, the pax took part in a Murph litmus test of sorts to gauge readiness and identify growth opportunities for the Murph (event typically held on Memorial Day to honor the sacrifices made by those who serve in our armed forces). Completed AMRAP to some pump up jams for 20 mins. Pax completed: 5 pull-ups 10 Merkins 15 Squats Grab an F3 Card from the deck…

Date: 2024-04-27 AO: ao-eagles-nest Q: Wax On PAX: Strat, CareBear, Slice, Audit, Corn Stock (Garth), Kata (Jay), Wreck-it Ralph, Dovetail, Squash (Donn Hines), Pork Chop FNGs: 1 Pork Chop COUNT: 11 WARMUP: In looking at my notes I realized I forgot to prepare a warmup for this workout, so I asked for suggestions, starting with Kata (Jay). 20-11 motivators is NOT a warmup, however, so YHC vetoed that plan and we did various stretchy things like good mornings, gate openers, Okinawan drums, and Michael Phelps. THE THANG: Billy Madison style workout that builds with each level starting with kindergarten. Kindergarten…

Date: 2024-04-23 AO: ao-the-union Q: CareBear PAX: Dovetail, Audit, Capsized, Wax On, CareBear, Steve Jacob, Mac (Brandon), Wreck-it Ralph FNGs: None COUNT: 8 This is F3! You are Killing Me Smalls! 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. · Held outdoors, rain or shine, heat or cold. · Led by men who participate in the workout in a…

Date: 2024-04-20 AO: ao-eagles-nest Q: Dovetail , Audit, Capsized, Wax On, CareBear PAX: Glory, Croak, Focker PHX, Flounder, Blueline, Sticks, Kata (Jay), Watermelon Wings, Mac (Brandon), Spike, Strat, Corn Stock (Garth), Gogurt, Newt, Wrecking Ball, Short Circuit, Stroop, Wreck-it Ralph, No Yak, Trike, Castro, Panther, Skywalker, ATM, Just Bull, Toothless, Mr. Mom, Shock Collar, Ziploc, Carmen Sandiego, Sharkbait FNGs: 1 Sharkbait COUNT: 38 It the F3versary for Tucson! Man, what a year! I can’t say how proud and thankful I am for this region, and for F3 Phoenix’s support. They showed up with 9 HIMs well before the workout started,…

Date: 2024-04-16 AO: ao-the-union Q: Dovetail PAX: Wax On, Mac (Brandon), Capsized FNGs: None COUNT: 4 Small crew today, but it was even numbers, so that made it easy. Perfect weather + sunlight + mostly dry baseball fields = a good time. WARMUP: SSH, overhead claps, Michael Phelps, squats, Imperial Walkers THE THANG: I grabbed our coupons and headed to the baseball field for the first time for the union. This was a rotating partner exercise, so after each set we switched partners. 250 Combined LBCs Partner runs and does 12 dips 200 combined Curls for the Girls Partner runs,…

Date: 2024-04-13 AO: ao-the-furnace Q: Gogurt PAX: Wrecking Ball, Björn, Gogurt, Woody, Capsized, Ziploc, Swirly FNGs: None COUNT: 7 WARMUP: (all 4=1) 20 Side-straddle Hops 10 Sunrise Streches 20 Buttkickers 10 Leg stretches 8 minute follow-the-leader relay run through the playground THE THANG: Capture the Flag RD 1 – Pax run to flags at increasing distances and do the exercise to earn a flag then deliver to home plate. 23 flags per pax to start. Yellow = 5 merkins Blue = 5 jump squats Orange = 5 scissor lunges White = 5 burpees Green = sprint all together Rd 2…

Date: 2024-04-11 AO: ao-the-bluff Q: CareBear PAX: Dovetail, Audit, Wax On, Mac (Brandon), Watermelon Wings, Nerf, CareBear FNGs: None COUNT: 7 This is F3! April 11th, A lesson in History!! 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. · Held outdoors, rain or shine, heat or cold. · Led by men who participate in the workout in a rotating…

Date: 2024-04-09 AO: ao-the-union Q: CareBear PAX: Dovetail, Wax On, Mac (Brandon), CareBear FNGs: None COUNT: 4 This is F3! 100th Day of the Year!! 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. · Held outdoors, rain or shine, heat or cold. · Led by men who participate in the workout in a rotating fashion, with no training or…

Date: 2024-04-06 AO: ao-the-furnace Q: Capsized , Wrecking Ball, No Yak, Newt PAX: Newt, No Yak, Wrecking Ball, Capsized FNGs: None COUNT: 4 PEER LED IN A ROTATING FASHION WARMUP: Capsized Good Mornings LBACs (Flapjacked) Newt Windmills Freedom Twists Wrecking Ball Hammys Poopin in the Woods No Yak Ichiros Anotha One THE THANG: Capsized Circle of Pain – Pax Rotated on the Thruster Count Cindy Thrusters x 15 Cindy Curls AMRAP Deep Merkins AMRAP Pullups AMRAP *2 Rounds No Yak Dora! 75 Dips 100 Step Ups 150 Merkins Lap around the basketball courts Newt 20 Cindy Lunges 10 Burpees 20…

Date: 2024-04-06 AO: ao-eagles-nest Q: CareBear PAX: Dovetail, Audit, Wax On, Squash (Donn Hines), Watermelon Wings, Nerf, Strat, CareBear, Sweetheart will be here soon! we EH’ed Him…. FNGs: 1 Sweetheart will be here soon! we EH’ed Him…. COUNT: 8 This is F3! What’s New Pussycat? 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. · Held outdoors, rain or shine,…