F3 Tucson

Title: Chocolate Hangover Recovery DATE: 2024-02-17 AO: The Furnace Q: Newt PAX: Capsized No Yak Stroop Wrecking Ball , Light Roast FNGs: None COUNT: 6 WARMUP: LB arm circles BB arm circles Freedom twists Monkey humpers 6:1 motivators Leg swings Open/close gate THE THANG: My Humps, My Humps My Humps My Humps Part 1: Burpee Vert Partner effort to complete 100 burpees; one person exercises, the other runs Himmel Hill 3x. Part 2: Plankerton Partner effort to complete 150 up-down planks; one person exercises, the other runs Himmel Hill 2x. MARY: Cooldown stretches around the PAX ANNOUNCEMENTS: -Sign up for…

Title: Chicken Legs DATE: 2024-02-17 AO: Eagle’s Nest Q: Mac PAX: Squash Strat Slice Corn Stock FNGs: None COUNT: 5 WARMUP: – SSH (20) – Arm Circles (10) – Grass Grabbers (10) – Good Mornings (10) – Neck Rotate (10) THE THANG: – Step-ups (100) – Low Shuffle Mosey – Suicides (2) – Mosey to field – Iron maidens around the bases – Mosey to ramada – Squat jumps (50) – Mosey to backstop 1 – Calf Raises (100) – Mosey to backstop 2 – Chair (1.5 minutes) – Frog Jump around the bases – Mosey to track – HIIT…

Title: It took a whole lot of tryin’ just to get up that hill” -Nelly DATE: 2024-02-15 AO: The Bluff Q: CareBear PAX: Dovetail Audit Wreck-it Ralph Wax On FNGs: None COUNT: 7 This is F3! It took a whole lot of tryin’ just to get up that hill” -Nelly 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. ·…

Title: YOU GO, I GO. DATE: 2024-02-13 AO: The Union Q: CareBear PAX: Dovetail Capsized Mac Wax On Corn Stock FNGs: None COUNT: 7 This is F3! YOU GO, I GO. 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…

Title: This is F3! Super Bowl LVIII “Mahomes is Soft!” -capsized DATE: 2024-02-10 AO: The Furnace Q: CareBear PAX: Capsized Wrecking Ball Gogurt Woody Stroop Blueline CareBear FNGs: None COUNT: 7 This is F3! Super Bowl LVIII “Mahomes is Soft!” -Capsized 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. ·…

Title: Leave no man behind DATE: 2024-02-10 AO: Eagle’s Nest Q: Kata PAX: Audit Corn Stock Dovetail Kata Squash Strat Wax On Walt , Tigger, Cordell FNGs: None COUNT: 10 WARMUP: motivators 1-7 and good mornings. THE THANG: Stop at each station do the exercise(10 reps) then use the method of travel listed to move to the next station. Repeat at each station until all six rotations are done. Stay together don’t get separated. All of the exercises were chosen, based on the ability to make me laugh. 1 Burpees: 1.Inverted Burpee 2.Star Jump Burpee 3.Tony Hawk Burpee (360 spin…

Title: Getting Bendy With It DATE: 2024-02-08 AO: The Bluff Q: Dovetail PAX: Mac Wax On Audit FNGs: None COUNT: 5 After a balmy calm workout at The Union on Tuesday, today saw winter make an encore. The gloom is real, but having HIMs to share it with makes all the difference, which is true about life as well. Things may not be going well, there may be difficulties with work or relationships or finances, but you never have to do it alone. The devil wants us separate, because we’re easier to pick off that way. But iron sharpens iron,…

Title: Spartan Prep #1 (11 Days Out!) DATE: 2024-02-06 AO: The Union Q: CareBear PAX: Dovetail Wax On Mac Slice Flounder Corn Stock CareBear FNGs: None COUNT: 7 This is F3! (in the voice of King Leonidas!) – Spartan Prep #1 (11 Days Out!) 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…

Title: Leap Years are the B.O.M.B.S. DATE: 2024-02-03 AO: The Furnace Q: Capsized PAX: Newt No Yak Squishy Stroop Woody Wrecking Ball FNGs: None COUNT: 7 WARMUP: Good Mornings Michael Phelps Monkey Humpers Motivators 6 to 1 Plank Jacks Mosey THE THANG: Leaps and B.O.M.B.S. P1 Completed Exercise while P2 completed MOT (Mode of Transportation).  P2 picked up count from P1 upon return and P1 started MOT. Exercise 50 Burpees 100 Overhead Claps 150 Merkins 200 Big Boy Situps 250 Squats Pax argued that we should Change the spelling here to B.M.B.S.O. for an undisclosed reason that was denied MOTs…

Title: Try Something New DATE: 2024-02-03 AO: Eagle’s Nest Q: Dovetail PAX: Slice Squash Strat Sticks Audit Flounder Blueline Mac CareBear , Click FNGs: None COUNT: 11 Rained all yesterday, so there was plenty of moisturizer for our gloves. Ruck started at 0500 with CareBear, Audit, Slice, and Flounder, with Dovetail joining the late ruck at 5:30. Good chatter throughout. WARMUP: Overhead clap (1-2), seal clap (3-4), squat with hands to the ground (5-6) Airborne: plank, jump legs to hands, hands to sky THE THANG: Partners: Alabama Prom Dates: P1 performs 20 merkins while P2 holds a plank. Switch. P1…

Title: Mountains, Merkins, and Monkey Humpers Oh My DATE: 2024-02-01 AO: The Bluff Q: Audit PAX: Mac Wax On Wreck-it Ralph Dovetail FNGs: None COUNT: 5 Disclaimer: F3 is a worldwide community of men put together to invigorate leadership by setting small community workouts groups. 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. Why: Starting February off with a bang! Warm Up: Good Mornings SSH…

Title: Picking up and Relying on DATE: 2024-01-30 AO: The Union Q: Audit PAX: Wax On Slice Flounder Wreck-it Ralph Dovetail FNGs: None COUNT: 6Title Picking up and Relying on Date: 2024-01-30 AO: Q: Audit Pax: Wax On, Dovetail, Slice, Flounder, wreck it ralph FNGs: 0 DRs: 0 Total: 6 Disclaimer: F3 is a worldwide community of men put together to invigorate leadership by setting small community workouts groups. 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…

Title: The Aluminum Pax Challenge DATE: 2024-01-27 AO: Eagle’s Nest Q: Dovetail PAX: Slice Strat Wax On Mac FNGs: None COUNT: 5 Conditions: Clear, full moon, slight breeze, and humid Small crew in the gloom this morning, and lack of sleep for at least 60% of the Pax, but everyone put in the killer effort WARMUP: All the warm-ups. Did I mention it was a bit chilly? We did side straddle hop, arm circles, overhead claps, imperial walkers, copperhead squats, good mornings, and shoulder taps. THE THANG: Toned down a bit from the IPC workout that almost killed us. Planted…

Title: Let’s HIIT our Goals! DATE: 2024-01-25 AO: The Bluff Q: Audit PAX: CareBear Blueline Mac Wax On Dovetail FNGs: None COUNT: 7 Disclaimer: We are a worldwide community of men put together to invigorate leadership by setting small community workouts groups. 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. Why: Reaching our goals together! Today’s BD centered around exercises for runners that help increase…

Title: This is F3! (in the voice of King Leonidas!) DATE: 2024-01-23 AO: The Union Q: CareBear PAX: Audit Dovetail Wax On Mac Wreck-it Ralph Flounder FNGs: None COUNT: 7 This is F3! (in the voice of King Leonidas!) – Make America Burpee Again! (35 Today!) 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…

Title: F3 Jenga! – Make America Burpee Again! DATE: 2024-01-20 AO: Eagle’s Nest Q: CareBear PAX: Mac Corn Stock Wax On Kata Slice Squash Strat Wreck-it Ralph Croak CareBear wheezy , Cordell, Click, Castro FNGs: 1 Castro COUNT: 14 F3 Jenga! – Make America Burpee Again! 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…

Title: DEATH BY BURPEES! (Spartan Prep.) DATE: 2024-01-16 AO: The Union Q: CareBear PAX: Dovetail Audit Wax On Flounder FNGs: None COUNT: 5 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.…

Title: F3 Tribute to Cardinal DATE: 2024-01-13 AO: The Furnace Q: Capsized PAX: Woody ATM Capsized No Yak Newt Gogurt Stroop , Joel (Stroop), Joel (Gogurt), Langdon (Fire Drill) FNGs: 3 Joel (Stroop), Joel (Gogurt), Langdon (Fire Drill) COUNT: 8 WARMUP: 15 – Side Straddle Hops 4 is 1 IC 10 – Tempo Merkins 10 – Flutter Kicks 2 is 1 IC 10 – LBAC 4 is 1 IC 10 – Flapjack 10 – Knoxville Cherry Pickers 40 – Second Samson Hold PHELPS it out 10 – Willie Mayes Hayes THE THANG: PAX Completed 5 Burpees, 5 BBSUs, 5 Heels…

Title: You don’t know squat DATE: 2024-01-13 AO: Eagle’s Nest Q: Kata PAX: Audit CareBear Dovetail Excel Kata Strat Wax On Squash , Wreck it Ralph, Spike, Tigger FNGs: None COUNT: 11 WARMUP: Motivators 1-7 Copperhead squats, Good mornings THE THANG: Murder bunny to the light and back between each set •50 Goblet Squat (SSH) • 50 Overhead Squats (‘Mericans) •50 Plie Squats (Wide stance like ballet) (Big Boy Situps) •50 Curtsy Squat (Curls for the Girls) •50 Pulsing Squat (Sprinter Sit-up) •50 Split Squats (1/2 L 1/2 R) (Rows) •50 Thrusters (Mountain Climbers) •50 Jim Squats (Box Cutters) •50…

Title: F3 Cardinal’s VQ Tribute! – Make America Burpee Again! DATE: 2024-01-11 AO: The Bluff Q: CareBear PAX: Audit Dovetail Wax On CareBear , Kansas City, Wreck-It-Ralph FNGs: 1 Wreck-It-Ralph COUNT: 6 F3 Cardinal’s VQ Tribute! – Make America Burpee Again! 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…