F3 Tucson

Title: Book of Pain DATE: 2023-11-18 AO: Eagle’s Nest Q: Kata PAX: Wax On Kata Corn Stock Strat Dovetail Audit Blip Tagalong , Waterboy, Gizmo, Spike, Tigger, Nerf, Spark, Aim High FNGs: 3 Nerf, Spark, Aim High COUNT: 15 KETTLEBELL | Birthday Workout Built in Warm Up 2:00 Cardio / Jump Rope, Run, Jax 3:00 AMRAP 3 2H Thrusters 5 Goblet Squats E5MOM: Every 5:00 7 reps of the following with little to no rest between movements in the exact order shown: Thruster L/R Bicep Curl Push up 2 Hand swing Jump squat Snatch L/R Burpee That’s 1 round. Rest…

Title: Uncle Roman’s Revenge! DATE: 2023-11-14 AO: Special Event Q: CareBear PAX: Dovetail Mac Wax On Slice Capsized Sticks Flounder CareBear , None….. FNGs: 1 None….. COUNT: 8 Focusing on the Third Core Value of being HELD OUTSIDE, we explored the various locations of Lincoln Park. Warm-ups 8 Good Mornings IC Low hang stretch for old people.(CareBear) OYO Apollo Ono’s OYO 8 Hillbilly Walkers IC (Dovetail has moves!) Tha Thang!!!!! Pax Moseyed with a Patriot run where the lead Pax dropped a 18 lbs. medicine ball and the rear PAX had to pic it up and sprint it to the…

Title: 4-Bidden Words 2.0 DATE: 2023-11-11 AO: Eagle’s Nest Q: Mac PAX: Dovetail Squash Strat Slice Kata Corn Stock , Cordell, Tiger, Click FNGs: None COUNT: 10 WARMUP: Good mornings, Arm circles, SSH THE THANG: F3 version of 4-Bidden Words. 1 Giving Clues, 1 Keeping Time/Auditing forbidden words, 1 handing out tokens for exercise stations. PAX splits to exercise stations, pays the cost of tokens. Once all tokens are paid for, next PAX starts giving clues (rotate based on count-off numbers). MARY: Bicycle, V-Up ANNOUNCEMENTS: N/A COT: Prayed for safety for Hines gents out chain sawing today. Prayed for Israel.

Title: Happy Birthday USMC! DATE: 2023-11-09 AO: The Bluff Q: CareBear PAX: Audit Dovetail Capsized Mac Blueline Wax On Flounder Sticks FNGs: None COUNT: 9 PAX welcomed the opportunity to celebrate the USMC’s 248th Birthday a day early. We Celebrated by combining elements of the USMC PT Test and the USMC Combat Readiness Test. Get out your Crayons, This is going to be fun! 9 pax were issued Crayons (not to eat) and recited the following, “This is my crayon, there are many like it but this one is mine. Without me, my crayon is useless. With out my crayon,…

Title: HONK! Open to all Men! DATE: 2023-11-07 AO: Special Event Q: CareBear PAX: Dovetail Mac Flounder Wax On Slice Olaf Capsized , None. FNGs: 1 None. COUNT: 8. Tuesday Record! OPEN TO ALL MEN! Lincoln Park is a moving target PAX! Adapt or Die! Once we decided which gate the city of Tucson would let us enter, the business of making men got under way! Shout out to Slice for staying out off Pantano to direct incoming PAX that cannot read minds! We warmed up with: 10 x Good Mornings IC 10 x Asphalt Grabbers IC 10 x LBAC…

Title: Blackjack Baby! DATE: 2023-11-05 AO: The Furnace Q: Capsized PAX: Mr. Roboto , Andrew (Kitty) FNGs: 1 Andrew (Kitty) COUNT: 3 WARMUP: LBACs Freedom Twists Monkey Humpers Carolina Dry Docks SSH THE THANG: BLACKJACK Each pax was dealt a hand to beat the dealer and took there chances.  With a win or push, the player chose the card of their choice from their hand as the exercise and another for the rep count for the pax to complete together.  A losing hand resulted in a payments of 5 pull-ups. The pac completed 4 rounds and many pull-ups… The house…

Title: Dirty 30 DATE: 2023-11-04 AO: Eagle’s Nest Q: Walt PAX: CareBear Walt Blueline Mac Wax On Slice Excel Flounder Corn Stock Kata Hangtime Dovetail Audit Squash FNGs: None COUNT: 14 WARMUP: 30 Good Mornings, 30 Side Straddle Hops, 30 High Knees THE THANG: -30 Mountain Climbers, Lunge 30ft and back. -30 Burpees, sprint 50ft and back. REPEAT For 30 minutes. 5 minute Wall Sit 30 Squats MARY: -Banana-Supermans -Guantanamo Bay -Flutter Kicks -Russian Twists ANNOUNCEMENTS: Men’s Steak Night Monday November 6th at 6pm COT: Walt prayed us out.

Title: 4-Bidden Words DATE: 2023-11-02 AO: The Bluff Q: Mac PAX: Dovetail CareBear Blueline Sticks Flounder Olaf Wax On FNGs: None COUNT: 8 WARMUP: 25 SSH, 10 GM, 10 LBAS, 10 WM THE THANG: 4-Bidden Words F3 Style. Each PAX takes an exercise station from stack and 2 tokens. Each station has an exercise, a cost per token, a multiplier (how many tokens the PAX owes per round), an increase counter (if PAX has to skip a card), a decrease counter (if PAX gets a successful guess). 1 PAX to middle to prompt group to guess word on top of…

Title: Free! #chooseyourhard DATE: 2023-10-31 AO: Special Event Q: CareBear PAX: Audit Dovetail Slice Mac Wax On FNGs: None COUNT: 6! Way to go Tucson! F3 is Free! We are Free to Choose! Free to Lead! Pax accepted the disclaimer and we got right to it! We started off with a Mosey while we discussed the finer points of the F3 mission and Vision! Freed to lead, all of the pax lead a warm-up exercise… Audit led 10 Michael Phelps IC Dovetail led 10 Great Mornings IC Slice led Actual Grass Grabbers IC Mac led 10 Windmills IC CareBear led…

Title: SMURF+ DATE: 2023-10-28 AO: Eagle’s Nest Q: Slice PAX: Audit CareBear Corn Stock Croak Dovetail Hangtime Kata Mac Squash wheezy Walt , Tigger, Click, Strat FNGs: None COUNT: 15 WARMUP: 10 Good Mornings Arm Circles OYO 10 SSH IC 10High Knees IC THE THANG: Round 1 (20 minutes) 200m or .3 mile (loop) run 10 Cindy Rows 20 Merkins 30 Air Squats Repeat til time expires Round  2 (20 minutes) 200m or .3 mile run 10 Patrick Swayzes (Cindy Press) 10 Cindy Curls 10 Wall/Bench Tricep Dips Repeat til time expires 200m or .3 mile run MARY: 15 Big…

Title: Frankensteins Monster Date: 2023-10-21 AO: Q: Audit Pax: Audit, Wax On, Kata, Slice, Flounder, Sticks, Blueline, Corn Stock , wheezy, Mr Mom, Squash, Plates (FNG), Strat FNGs: 1 (Plates) DRs: 0 Total: 13 Conditions: Cool dawn morning 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.…

Title: Bear Down and Run DATE: 2023-10-14 AO: The Furnace Q: Capsized PAX: Newt FNGs: None COUNT: 2 WARMUP: Lots of Swinging of the Legs Lunges High knees THE THANG: 4 Mile Run from The Furnace down memory lane (the U of A mall) with a Pain Station in the middle. Pain Station Inchworm Hand Release Merkins across the Mall Lunges with 3 Pumps across the mall (penalty flags were thrown :large_yellow_square:) MARY: Planktober! ANNOUNCEMENTS: Need a Q for next week! Clyde you down still? COT: ✅

Title: Deck of doom DATE: 2023-10-14 AO: Eagle’s Nest Q: Kata PAX: Audit Blueline Corn Stock Croak Excel Kata Walt Slice Wax On Hangtime Mac , Tigger, Strat, Sticks, Blueline, Flounder, Click, Click FNGs: 1 Click COUNT: 17 WARMUP: Overhead claps, arm circles both ways, good mornings. THE THANG: Suit determines exercise Number on the Card determines quantity. (Ace: 15 King:13 Queen:12 Jack:11) 8 cards then a lap. Modification: If you cannot do the rounds exercise go back to a round you can do. Round 1 Heart: Sit up Diamond: Push up Club: Air Squat Spade: SSH Round 2 Heart:…

Title: Beat Down Range DATE: 2023-10-07 AO: The Furnace Q: Capsized PAX: Capsized , Down Range: Click Bait (Charlotte, NC), Wrangler (Columbus, OH), Party On (Durango, CO) FNGs: None COUNT: 4 Beautiful morning!  Had 3 DRs join for the beatdown from 3 different regions!  Click Bait (Charlotte, NC), Wrangler (Columbus, OH), Party On (Durango, CO).  Don’t leave your water bottle unattended. WARMUP: Sprinklers Alt. Standing Toe Touches Little Baby Arm Circles Mountain Climbers 5-1 Motivators THE THANG: 11s Between Two Hills – Cindy Curls -> Run from Hilltop to Hilltop -> Burpee and back 10 Cindys / 1 Burpee 9…

Title: So Long IPC, See You Next Year DATE: 2023-09-30 AO: Eagle’s Nest Q: Dovetail PAX: CareBear Blueline Wax On Audit Croak Olaf Slice Squash Blip Hangtime Daniel Peterson , Pick, Mr. Mom FNGs: None COUNT: 14 Good group for the last week of the Iron PAX Challenge. HIMs were sweatin’ (and cursin’?) to the music. The ground was thoroughly tenderized by all the coupons. WARMUP: SSH, arm circles, copperhead squats, hillbillies, imperial walkers. THE THANG: see https://f3greenwood.wordpress.com/2023/09/24/we-arent-professionals-ipc-2023-week-4/ 3 rounds for time.. Every 5 mins, PAX does 3 kraken burpees. Murder bunny to 10 yards, do 10 reps, bear crawl…

Title: IPC Week 3 – The Cindy 500 DATE: 2023-09-24 AO: The Furnace Q: Capsized, Newt PAX: Newt FNGs: None COUNT: 2 WARMUP: Led by Newt Little Baby Arm Circles Freedom Twists Cherry Pickers High Knees Side Straddle Hops Mosey to tarck The 400 Course THE THANG: IPC Challenge 3 (CINDY 500) Round 1 10x Merkins 15x Thrusters 20x Merkins 25x Thrusters 30x Merkins 400 meter run Round 2 10x Thrusters 15x V-ups 20x Thrusters 25x V-ups 30x Thrusters 400 meter run Round 3 10x V-ups 15x Jungle Boys 20x V-ups 25x Jungle Boys 30x V-ups 400 meter run Round…

Title: Start Your Engines DATE: 2023-09-23 AO: Eagle’s Nest Q: Slice PAX: Corn Stock CareBear Blueline Small Fry wheezy Croak , Excel, OSAH, Flounder, Blueline, Hang Time, Mr Mom FNGs: 1 Mr Mom COUNT: 12 WARMUP: ARM CIRCLES  OYO GOOD MORNINGS  IC SUMO SQUATS OMD SSH IC THE THANG: IPC Challenge 3 (CINDY 500) Round 1 10x Merkins 15x Thrusters 20x Merkins 25x Thrusters 30x Merkins 400 meter run Round 2 10x Thrusters 15x V-ups 20x Thrusters 25x V-ups 30x Thrusters 400 meter run Round 3 10x V-ups 15x Jungle Boys 20x V-ups 25x Jungle Boys 30x V-ups 400 meter…

Title: Does the Tail Wag the Dog? We’re still not really sure? DATE: 2023-09-21 AO: The Bluff Q: Olaf PAX: Pillsbury Audit Blueline CareBear Dovetail Mac FNGs: None COUNT: 6 WARMUP: – 25 SSH IC – 10 Imperial Walkers IC – 10 Grass Grabbers IC – 20 Overhead Claps – 10 Goblin Squats THE THANG: – Partner up! – Partner 1: backwards hill run to top of hill – Partner 2: 5 push-ups, then catch partner 1 and switch exercise – Meet at top of hill, Indian Run mosey back to starting point – Cindy Workout + B-Ball Suicides –…

Title: Happy Birthday Air Force! DATE: 2023-09-19 AO: Eagle’s Nest Q: CareBear PAX: Audit Dovetail Capsized Wax On Mac Olaf , None…….. Next Time! FNGs: 1 None…….. Next Time! COUNT: 7 HIMS this A.M. Welcome to the Tarmac! Welcome to F3! USAF BIRTHDAY PARTY! MISSION OF F3: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership. 5 CORE PRINCIPLES: WORK OUT IS FREE, OPEN TO ALL MEN, HELD OUTDOORS, PEER LED, AND ENDS IN A COT. DISCLAIMER: ALL OF THIS IS A SUGGESTION, I AM NOT A…

Title: IPC Wk 2 – BDE Mile DATE: 2023-09-16 AO: The Furnace Q: Capsized PAX: Chicken scratch Capsized Clyde Carrasco Newt FNGs: None COUNT: 4 WARMUP: Freedom Twists Abe Vigodas Space Jumps Little Baby Arm Circles Grass Grabbers THE THANG: Format 45min AMRAP 400-meter track with 100-meter increments clearly visible The Thang The workout begins when the timer starts 400-meter lap 5 BDE burpees 400-meter lap 5 BDE merkins (AKA – hand-release prisoner merkins) Hand release merkin to Peter Parker to the right elbow to hand release merkin to Peter Parker to the left elbow to hand release merkin Repeat…