F3 Tucson

Title: Ultimate Fris-Burp-Bee! DATE: 2024-01-09 AO: The Union Q: CareBear PAX: Dovetail Wax On Mac Capsized CareBear , Priorites FNGs: None COUNT: 6 Ultimate Fris-Burp-Bee! Welcome to F3! Welcome to the Pitch! The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership. 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 Trust. Carebear gave the disclaimer, 6…

Title: Remember the Alamo [Bowl] DATE: 2024-01-06 AO: The Furnace Q: Newt PAX: Capsized No Yak Newt Mr. Roboto Clyde Carrasco , Hector Flores (Longhorn) FNGs: 1 Hector Flores (Longhorn) COUNT: 6 WARMUP: Freedom Twists Windmills LB Arm Circles Big Arm Circles Grass Grabbers Up Downs THE THANG: 1st & 10 (=11s) Field set up with cones every ten yards. Rifle carry to first cone, then 10 merkins + 1 burpee. Murder bunny to next cone, then 9 merkins + 2 WW3 sit ups. Alternate MOT and burpees/WW3s to last cone. We ended up having enough time to do another…

Title: Catch me if you can! DATE: 2024-01-06 AO: Eagle’s Nest Q: Wax On PAX: Strat Squash Excel Kata Dovetail Flounder CareBear Corn Stock , Spike, Cordell, Tigger, Osha FNGs: None COUNT: 13 WARMUP: 1-7 Motivators 15 Copperhead Squats 10 Copperhead Merkins 10 Slowly Size Increasing Arm Circles 10 Slowly Size Decreasing Reverse Arm Circles 10 Frosty Grass Grabbers 10 Good Mornings THE THANG: Toss the skillz reaction ball to (at) the person next to you. How they catch it determines the next move. We made it through 7/10 arms moves, 8/10 legs moves, 10/10 core moves, did 75 penalty…

Title: RESOLVE – Make America Burpee Again! DATE: 2024-01-02 AO: The Union Q: CareBear PAX: Audit Mac Wax On Capsized Blueline Slice Sticks Flounder , 0 FNGs: 1 0 COUNT: 9 Lets Flip 2024 on its A##! PAX began this workout with the inspirational part of the COT at the Beginning! Resolve – We need to find the resolve to #dohardthings. More importantly, we need to find the resolve to do, and be in, difficult situations and find motivation to be disciplined in more areas of our lives than fitness. Marriages, Relationships, Spiritual Walk, Work and just being Men. But…

Title: These Are A Few Of My Favorite Things DATE: 2023-12-30 AO: The Furnace Q: Capsized PAX: Capsized Mr. Roboto Newt No Yak Shirley Temple Wrecking Ball , Nemo, Piccolo , Jim (Sawn Diago) FNGs: 1 Jim (Sawn Diago) COUNT: 9 WARMUP: SSH Blenders Party Saguaros Switchfoots Up Downs (Pax went around in the circle blowing their whistle to signal an burpee until Blue was no longer tired or thirsty) THE THANG: Field of Dreams HP: 15 Burpees 1B: LBCs AMRAP 2B: merkins AMRAP 3B: Squats AMRAP MoTs Round 1 Bear Down Crawls Cliff Jumps Round 2 Fielding Grounders Lunges…

Title: Getting This Thing Off the Ground Date: 2023-12-30 AO: Eagle’s Nest Q: Dovetail PAX: Wax On Kata Cordell, Tigger, Squash Strat Audit Mac Click FNGs: DRs: Total: 10 Conditions: Quite windy, but not too cold. Moleskine: It’s crazy that 2023 is over already. We launched F3 Tucson on April 29 of this year, and you all have kept it going strong, have grown it, and will keep growing it, I know. It’s my privilege to serve by leading the workout this morning. Disclaimer – F3 is peer-led, we’re not professionals Work out at your own risk. F3 has no…

Title: ‘Twas the Night Before the Night Before Christmas DATE: 2023-12-23 AO: The Furnace Q: Capsized PAX: Newt Wrecking Ball FNGs: None COUNT: 3 WARMUP: Rogue Snowflakes (Freedom Twists) Candy Cane CanCans Reindeer Poop Pickers Christmas Tree Huggers (Twinkle Toes variation) Smurf Jack Frosts (Smurf Jack variation when its cold) THE THANG: The 12 Days of Christmas Pax completed each day’s pain station, then took a mosey around the park to complete the ‘night’ and started the next day’s pain station.  Each day, the pain stations built on to each as does the 12 Days of Christmas song. Christmas Jingles…

Title: 12 Days of Grinchmas DATE: 2023-12-23 AO: Eagle’s Nest Q: Kata PAX: Croak Corn Stock Dovetail Strat Wax On wheezy Slice Squash Mac Kata , Tigger, Spike, Waterboy, graffiti, Mr Mom FNGs: None COUNT: 15 WARMUP: Motivators, Copperhead squats, Grasspickers THE THANG: With each number do ALL the exercises preceding it. Christmas is to be shared with the ones you love. Never leave Cindy Lou Who (your coupon) behind 1.Suicide with Cindy 2.Lateral Raises (In Cadence) 3.Halo’s (In Candence) 4.Deficit Man maker ‘merican. (High Plank pull Cindy under you, Push Up. Repeat In Cadence) 5.Flutter Kicks on Cindy. (In…

Title: Arm Day! DATE: 2023-12-21 AO: The Bluff Q: Wax On PAX: Mac Audit Olaf Capsized , Click FNGs: None COUNT: 6 WARMUP: Various arm stretches for 30 seconds each. THE THANG: 100 Skull Crushers from a prone position 100 Recovery Punches 100 Standing Rows 100 Recovery Punches 100 Curls for the Girls 105 Recovery Punches. Mac can’t count) 100 Tricep Raises were attempted. Capsized is a beast and completed. The rest of the pax switched to Tricep Dips. 100 Recovery Punches 100 Half on the Block Merkins (50 each side) 100 Recovery Punches 100 Cindy Press from a prone…

Title: Leg Day DATE: 2023-12-19 AO: The Union Q: Mac PAX: Wax On Dovetail Olaf , Click FNGs: None COUNT: 5 WARMUP: Good mornings (10), SSH (20), Grass Grabbers (10, Arm Circles (10/10), Neck Rotate (5/5) THE THANG: Mosey to court, Step ups (100), Suicides (2), Calf Raises (100), Lunge Walks (Around Court), Squat Jumps (50), Low Shuffle (Around Court/Reverse), Wall Sits (1.5 minutes), High Knees (Around Court), Frog Jumps (Across Court & Back), HIIT Sprint/Walks (Around Track) MARY: No time ANNOUNCEMENTS: Kata Q on Saturday at #ao-eagles-nest – Don’t miss it! COT: Name-O-Rama & Prayer

Title: A Wise Man’s Journey DATE: 2023-12-16 AO: The Furnace Q: Capsized PAX: Clyde Carrasco Newt No Yak FNGs: None COUNT: 4 WARMUP: Freedom Twists to the tune of the 5 Core Principles Grass Grabbers 5-1 Motivators Crowd Pleasers (4-3-2-1-2-3-4) 21s (Q made a Pac-12 referee type call on the play and pax were awarded a penalty set of wheel barrows) THE THANG: The Pax embarked on a journey to Bethlehem, following a star, along with the wise men carrying frankincense, myrrh and gold (in the form of coupons) to bring gifts Pax took turn throwing the star (wiffleball) to…

Title: Twas the Week Before Christmas… Date: 2023-12-16 AO: Eagle’s Nest Q: Dovetail PAX: Croak Mr. Mom, Audit, Olaf, Mac, Strat, Click, Graffiti FNGs: DRs: Total: 9 Conditions: it’s Tucson. It’s always “not bad.” Moleskine: Sorry for getting this up so late! Just remembered today that I hadn’t done it! Warm-Up: Warmup was to a selection of not-your-usual-Christmas songs, such as Weird Al’s “The Night Santa Went Crazy,” The Chipmunks’ “Christmas Don’t Be Late” and “Grandma Got Run Over by a Reindeer.” • “Round the tree” SSH • “Griswold climbs the ladder” Goofballs • “Pickin’ Up Reindeer Poop” Shoulder Taps…

Title: Choose Your Own Adventure DATE: 2023-12-09 AO: Eagle’s Nest Q: Wax On PAX: Flounder Sticks Blueline CareBear Kata Strat Corn Stock Dovetail Squash FNGs: None COUNT: 10 WARMUP: 7 to 1 Motivators! 10 Copperhead Squats IC 10 Copperhead Merkins IC LBAC Forwards LBAC Flapjack 10 Daisy Pickers THE THANG: Pax chose their own workout by individually selecting 5 exercises from each category to perform for 1:15 with a 0:30 break between each move. Some chose to stay at one station for 5 moves to smoke that muscle group, then rotate, some chose to rotate stations each time for a…

Title: You don’t know Jack DATE: 2023-12-03 AO: Eagle’s Nest Q: Kata PAX: Audit CareBear Corn Stock Excel Olaf Squash Strat Kata Wax On , Cordell, Tigger FNGs: None COUNT: 12 WARMUP: over head claps(multiple directions, Good Mornings, Slow Squats. THE THANG: Suicide Buy in for each set. •25 Air Squats (with Cindy) •50 SSH •25 Mericans •50 Eagle Jacks •25 Lunges (with Cindy, LR=1) •50 SSH •25 Burpees •50 Squat Jacks •25 Mountain Climbers (L+R) •50 SSH •25 Mountain Climbers (L+R) •50 Lunge Jacks •25 Thrusters (with Cindy) •50 SSH •25 Plank Shoulder Tap •50 Oblique Jacks •25 Dips…

Title: Circle of Trust! DATE: 2023-11-28 AO: The Union Q: CareBear PAX: Audit Dovetail Mac Wax On Flounder CareBear FNGs: None COUNT: 6 CIRCLE OF TRUST! This Month at the Union we were going over the 5 Core Principles of F3. What a November to Remember! Wonderful day to partner-up and learn how to Trust one another! Warm-ups: 10 SSH IC 8 LBAC IC 8 Flapjack LBAC IC 8 Ray Lewis IC 8 Seal Claps IC Low Hang Stretch (Broga) OYO 10 Copperhead Squats IC Tha Thang: PAX partnered up and Rolled a Die to figure out their Mode-Of-Travel to…

Title: T.U.R.K.E.Y. Day Recov”hooray”! DATE: 2023-11-25 AO: The Furnace Q: Capsized PAX: No Yak FNGs: None COUNT: 2 WARMUP: Good Mornings Sprinklers Moroccan Nightclubs Smurf Jack THE THANG: T – Two Amigos Squat Shuffle U – Underdogs R – Route 66 – Ranger Merkins K – Kraken Burpees E – El Capitan Y – Yves Poll back to the flag MARY: NoYak Qd Mary with some leg throws, bicycles and American Hammers! ANNOUNCEMENTS: #ao-the-union Tuesdays at 06:00 COT: All Day

Title: Casino Royale Date: 2023-11-25 AO: Eagle’s Nest Q: Dovetail PAX: CareBear Audit Squash Croak Mr Mom wheezy Strat Corn Stock Blueline Flounder OSHA Excel FNGs: DRs: Total: 13 Conditions: Rain in the forecast, but it held off until a half hour after the workout. Moleskine: Warm-Up: High knees SSH Shoulder taps Hillbillies Imperial walkers Good mornings The Thang: Mosey to playground Buy-in: 10 pullups or rows 11s with derkins or HS pushups, and Monkey Humpers IC Quarter Pounder 25 dive bombers, 50 squats, 75 mountain climbers, 100 SSH Round the Table 5 stations 1. Run 2. Squat bear shoulder…

Title: Chef’s Special Date: 2023-11-23 AO: Eagle’s Nest Q: Dovetail Audit Squash Kata PAX: Wax On spike tigger Mac click waterboy Blip Strat Capsized FNGs: 0 DRs: 0 Total: 13 Conditions: cool and clear, 50°. On a beautiful Thanksgiving morning it would be important to work up that appetite and burn as many calories as possible in the time allowed. Moleskine: How many cooks in the kitchen is too many? We decided we were going to find out today. It was kinda like when people sign up for a potluck and everyone brings a tuna casserole, except the dish here…

Title: Peer Led In a Rotating Fashion! DATE: 2023-11-21 AO: The Union Q: CareBear, Audit Dovetail Mac Olaf Capsized Wax On PAX: Audit Dovetail Mac Olaf Capsized Wax On , Click, 0 FNGs: 1 0 COUNT: 8 PEER LED IN ROTATING FASHION! 8 Brave PAX braved the cold for a good old fashion Beat Down! (Union Style) This month we have been going over the 5 Core Values of F3! We took this one literally! Warmups….. I started the Warmups with….(I don’t actually remember!) Dovetail led us in Happy-Clown-Giggly-Ladder-Climbs-Whilst Jumping! IC Wax On led us in Windmills Audit arrived just-in-time…

Title: Speed Dating DATE: 2023-11-18 AO: The Furnace Q: Capsized PAX: Capsized Clyde Carrasco No Yak Wrecking Ball FNGs: None COUNT: 4 WARMUP: Good Mornings Michael Phelps Grass Grabbers Little Baby Arm Circles SSH while reviewing F3 Core Principles (Always Free • Open to ALL Men • Pear Led • Outdoors Rain/Shine/whateva • Ends in a Circle of Trust) THE THANG: Pax Rotated partners and Cindys for each exercise. NoYak was hestitant to let his Cindy out of site but all Cindys were treated with the utmost respect. Date 1: Picnic in the Park P1: Off the Block Merkins P2:…