F3 Tucson

Date: 2024-04-05 AO: 2ndf Q: Dovetail PAX: Wreck-it Ralph, Watermelon Wings, Tagalong, Wax On, Mac (Brandon), CareBear, Squash (Donn Hines), Flounder, Sticks, Spike, Slice, Capsized, Waterboy FNGs: None COUNT: 14 WARMUP: talked while waiting in line THE THANG: talked while eating pizza MARY: not on that floor ANNOUNCEMENTS: – The Furnace logo is finalized! shirts coming soon – F3 Tucson Anniversary Beatdown: April 20, 6am, Reid park, Multiple Q beatdown COT: Tags: 2ndf, Wreck-it Ralph, Watermelon Wings, Tagalong, Wax On, Mac (Brandon), CareBear, Squash (Donn Hines), Flounder, Sticks, Spike, Slice, Capsized, Waterboy

Date: 2024-03-30 AO: ao-the-furnace Q: CareBear PAX: Dovetail, Capsized, Slice, Wrecking Ball, Nemo- Southfork CA, BigBrother – Lancaster, OH, @Zip-Lock FNGs: 1 @Zip-Lock COUNT: 7 Wow! 1st Rucking Event of F3 Tucson! Great Job Pax! Attached to this tread you will find the Rules for the event. The starting weight for the ruck was 35 lbs. As a team, we set out to traverse 3.1 Miles. It all came down to the luck of the dice! Nemo- Southfork CA lost 10 lbs. from his Ruck! (so nice) Capsized gained 10 lbs. for his ruck. #team45 I rolled a 6 and…

Date: 2024-03-30 AO: ao-eagles-nest Q: Wax On PAX: Squash (Donn Hines), Audit, Mac (Brandon), Spike, Strat, Watermelon Wings, Click FNGs: None COUNT: 8 WARMUP: Warmup was a little loosey-goosey but we did about 10 of these things I think. Michael Phelps Okinawa Drum Arm Swings Fighting Stance Leg Swings Hip Openers THE THANG: YHC gave a brief intro and then we got into it. Using an old-school bingo spinner, the Pax rotated through and selected a ball, which translated to a workout move. I’ll post the full list of exercises here for backblast harvesting. The exercises drawn by the pax…

Date: 2024-03-30 AO: ao-the-furnace Q: Capsized PAX: Wrecking Ball, Slice, Capsized, CareBear, Dovetail, BigBrother – Lancaster, OH, Nemo- Southfork CA, Matt (Ziplock) FNGs: 1 Matt (Ziplock) COUNT: 8 WARMUP: Good mornings Willie Mayes Hayes LBACs Fielding Grounders Popus SSH Snake Run (Go Dbacks!) THE THANG: Field of Dreams (NL West Style) Pax paired up and claimed a base to start at. The Team at Home Plate was the timer and completed 10 Rocky Mountain Merkins (Rockies) each and then pitched the wiffleball to each other. Each team member had to get a hit and round the bases before the pax…

Date: 2024-03-26 AO: ao-the-union Q: CareBear PAX: Wax On, Capsized, Mac (Brandon), Nemo- Southfork CA, Slice, Dovetail, CareBear FNGs: None COUNT: 7 This is F3! XXL Gorda, Dora’s Obese Sister! 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: 2024-03-23 AO: ao-eagles-nest Q: Dovetail PAX: Wax On, Mac (Brandon), Spike, Audit, Strat, Slice, Cordell, Click FNGs: None COUNT: 9 WARMUP: Start and end with one full lap, with 10 merkins at the bathroom, 10 pullups at the playground, 10 IC instep dance at the bench, and 10 merkins at the other bathroom Grumpers Deconstructed burpees: 3 count for every part of the movement. R&R 10x. Good mornings 1-to-5-to-1 Motivators 5 right leg side raises, 5 left leg, 5 high knees, 5 buttkickers THE THANG: “5x5s” 5 ROUNDS * 5 Burpees * 5 IC shoulder taps with feet on…

Date: 2024-03-19 AO: ao-the-union Q: Spike PAX: Dovetail, Audit, Capsized, Mac (Brandon), Wax On, Slice, Wreck-it Ralph FNGs: None COUNT: 8 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. · Ends with a Circle of…

Date: 2024-03-16 AO: ao-eagles-nest Q: Squash (Donn Hines) PAX: Squash (Donn Hines), Wax On, Audit, Dovetail, Wreck-it Ralph, Kata (Jay), Strat, … and 4 others. Memory escapes me but feel free to update the list or send me the info if you can’t edit. FNGs: None COUNT: 11 WARMUP: Good Mornings Arm Circles Forward Arm Circles Backward Daisy Pickers Twists Copperhead Squats Calves Raises THE THANG: Buddy-ups: (2 sets of 10) (a single set is when each partner has done 10 situps and 10 pushups) Plank 1:15 Buddy-ups: (2 sets of 10) Slow Squats, cadence (32) Plank 1:30 Buddy-ups: (2…

Date: 2024-03-14 AO: ao-the-bluff Q: Mac (Brandon) PAX: Wax On, Audit, Nerf, Dovetail, Spike FNGs: None COUNT: 6 WARMUP: – 15xPushups, 15xSitups, 15xSSH, 10xGood mornings, 5-5xHead circles, 10-10xArm circles THE THANG: – 1/4 mile mosey between all exercises – Plank hold (1m), Squat hold (1m), Superman (1m), Banana (1m), 50 pushups OYO, 4-count x 25 flutter kicks (2 sets), 20 squat jumps – 15s HIIT sprint/walk on the last 1/4 mile – 1/4 mile mosey/walk back PRAYER: – Wax On’s father with health issues & upcoming procedure COT Tags: ao-the-bluff, Wax On, Audit, Nerf, Dovetail, Spike

Date: 2024-03-12 AO: ao-the-union Q: Audit PAX: Mac (Brandon), Wax On, Dovetail FNGs: None COUNT: 4 Warm Up: SSH Goofballs Butt kickers Copperhead merkins 4-1 leg motivators Mosey to end of parking lot and back The Thang: What elements make the ultimate superhero? Strength / endurance / speed / mobility And of course a superhero needs a villain…… Starting with mobility: :hold lunge with arms extended overhead for 10 count in cadence – right leg :go into plank step ins – hold high plank and bring right foot to right hand 10 times :go into superman / banana with focus…

Date: 2024-03-09 AO: ao-eagles-nest Q: Mac (Brandon) PAX: Squash (Donn Hines), Dovetail, Corn Stock (Garth), Slice, Strat, Wreck-it Ralph, Nerf, Tagalong, Graffiti, Sinko FNGs: None COUNT: 11 WARMUP: – Motivators (7-1) – Arm Circles (10-10) – Good Mornings (10) THE THANG: – Clap Planks Relay – Pick a partner – Partners in plank across from each other (head to head), continuous clap left-to-right & right-to-left, team in rear sprints to front and back to plank. – Light to splash pad – Lunge tag suicide – Pick a new partner – Suicide destinations (Start, 1st bench, Start, 2nd bench, Start, Light…

Date: 2024-03-07 AO: ao-the-bluff Q: CareBear PAX: CareBear, Dovetail, Wax On, Nerf FNGs: 1 Nerf COUNT: 4 This is F3! Happy Birthday Carebear! 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: 2024-03-05 AO: ao-the-union Q: CareBear PAX: Dovetail, Capsized, Slice, Wax On, Mac (Brandon), Flounder, Ferrari, CareBear FNGs: None COUNT: 8 This is F3! Super Tuesday! 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…

Date: 2024-03-02 AO: ao-eagles-nest Q: Wax On PAX: Corn Stock (Garth), Squash, Tagalong, Kata (Jay), Strat, CareBear, Slice, Dovetail, Mr Clean, Layup, Spike FNGs: None COUNT: 12 Welcome to the 100th workout party! Everybody acknowledged that YHC blatantly stole this workout off the internet and that I’m not a professional. PAX chose to stay and workout anyway. WARMUP: 15x SSHs IC 15x Michael Phelps IC 15x Air Squats IC THE THANG: – First block exercise is 10x Blockies (block burpees) – 10 bottles of beer: The PAX line up side-by-side, plank, relay merkin 10 pieces of PVC down the line…

Date: 2024-02-29 AO: backblasts Q: Dovetail PAX: CareBear, Mac (Brandon), Wax On, Kansas City, Wreck-it Ralph FNGs: None COUNT: 6 Scheduled Q (Audit) took sick last night, so this workout was hastily thrown together, but Pax made it work (and laughed a lot in the process – thanks Mac!) WARMUP: Did it Robin style for that co-Q goodness. Q started with smurf Jacks, CareBear called for arm circles, Mac reached for his favorite Motivators, Wax On called for Copperhead Squats, Kansas City made us do more SSH, and finally Wreck-it Ralph gave us a sprint to the stop sign and…

Title: F3 Hoops! (Some of Us!) DATE: 2024-02-27 AO: The Union Q: CareBear PAX: Audit Dovetail Capsized Slice Wreck-it Ralph Wax On Mac Flounder CareBear FNGs: None COUNT: 9 F3 Hoops! (Some of Us!) 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…

Title: Be There and Be Square DATE: 2024-02-24 AO: The Furnace Q: Capsized PAX: Stroop Clyde Carrasco Gogurt Capsized Woody BigBrother , Zach (Björn) FNGs: 1 Zach (Björn) COUNT: 7 WARMUP: Good Mornings Moroccan Night Clubs Michael Phelps Hillbilly Squats Let’s Get Jacked Up! (IC) – SSH x15 – Seal Jacks x15 – Plank Jacks x15 – Smurf Jacks x15 THE THANG: 4 Corners :large_green_square: Mosey to Corner 1 Burpees Sprint to Corner 2 Squats Mosey to Corner 3 Lunges Sprint Back to Corner 1 Merkins Pax completed 3 rounds at reps of 25, 20, and 15 despite Woody’s ask…

Title: AMRAP DATE: 2024-02-24 AO: Eagle’s Nest Q: Slice PAX: Corn Stock Flounder CareBear Slice Strat Wreck-it Ralph , Daniel (Mr. Clean) FNGs: 1 Daniel (Mr. Clean) COUNT: 7 F3 Core principles Open to all men Always free Held outdoors Peer Led Ends in a COT Disclaimer I am not a professional trainer. This is a suggestion. This is not a competition, it’s you vs you. You know your body, modify as necessary, don’t hurt yourself. I have a phone. If you agree say aye or get in your car. Count-O-Rama: WARM UP: ARM CIRCLES IC GOOD MORNINGS IC SSH…

Title: Over the Hill and through the parking lot to ORE we go. DATE: 2024-02-22 AO: The Bluff Q: Audit PAX: Wax On Wreck-it Ralph Flounder Dovetail FNGs: None COUNT: 5 EC: Dovetail, Flounder, Audit met for 2 miles pre BD. Flounder & Audit ran 3.3 post BD for double EC, thanks for the push Flounder! Why: The Uof A plays Washington St tonight so as a way to honor the state of Washington we replayed exercises that Rat brought us when he was down range from Washington last year. Thanks Rat! Warm Up: SSH Windmills BAC fwd BAC bckwrd…

Title: Spartan After Parties are… Another Workout DATE: 2024-02-20 AO: The Union Q: Dovetail PAX: CareBear Audit Capsized Wax On Flounder FNGs: None COUNT: 6 4 Pax out for EC (Audit Flounder CareBear Dovetail) Much soreness after this weekend’s Spartan race, so YHC promised some yoga-y stuff. WARMUP: SSH I.C. to 30, arm circles, Samson stretch, then lunges with a twist. Moseyed to basketball courts. THE THANG: First off was a round of dirkens (10), dips (15), and irkins (20). Then Q got out the dice for some partner suicide exercises. First up was squats and the number rolled was…