F3 Tucson

Title: Iron Pax Challenge Week 2 – BDE Mile DATE: 2023-09-16 AO: Eagle’s Nest Q: Mac PAX: Croak wheezy Audit Corn Stock Walt Small Fry Wax On Dovetail Blip , Hangtime (Jason), Sparkplug (Josh -11), Pick (Grant – 13), Dustoff (Daniel – 43) FNGs: 3 Sparkplug (Josh -11), Pick (Grant – 13), Dustoff (Daniel – 43) COUNT: 14 WARMUP: Arm circles (10/10), Good morning (10), Windmill (10), Side straddle hop (20), Scissor jump (10), High knees (10), Flutter kicks (10), Hello Dolly’s (10), Bicycles (10) THE THANG: 45 minutes: OYO: On-repeat: 400m run, 5 BDE Burpees, 400m run, 5 BDE…

Title: IPC Week 1: Participation Award DATE: 2023-09-09 AO: The Furnace Q: Capsized, CareBear Audit Dovetail PAX: Clyde Carrasco Jordan Carpenter Newt No Yak Pigeon Shirley Temple Stephen Cavecche Wrecking Ball , Nemo, Black Bean, Deep Dish FNGs: 1 Deep Dish COUNT: 31 WARMUP: Capsized led the warmups. Good Mornings, Imperial Walkers, Motivators THE THANG: In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise). Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10…

Title: IPC WK 1: Participation Award DATE: 2023-09-09 AO: Eagle’s Nest Q: CareBear, Capsized Dovetail Audit PAX: Wax On Croak Blip Biscuit Tagalong Olaf Small Fry Sticks Blueline Slice , Cinco, Layup, Graffiti, Waterboy, Hangtime, Flounder FNGs: None COUNT: 19 Eagle’s Nest closed down for the day and headed up to The Furnace for a convergence beatdown with the iron packs challenge. lots of great Mumblechatter ensued and everyone got their money’s worth. CareBear contributed a veritable wall of coupons (with stencils), which was rad. Dovetail took the welcome, Capsized had warmups, CareBear was QIC, and Audit brought some Mary…

Title: Olaf’s Traveling Circus of Pain DATE: 2023-09-08 AO: The Bluff Q: Olaf PAX: Dovetail Audit CareBear Capsized Blueline Wax On Tagalong Pillsbury Olaf , cinco, layup, carebear’soldestsonwho’snameidon’tknow FNGs: None COUNT: 12 – 5 Principles: – Free always – Open to all men – Held outdoors – Peer led – Ends in COT – Disclosure: I am not a professional and I’m broke, so don’t sue me (please) WARMUP: – 25 SSH IC – 10 Good Mornings – 10 Grass Grabbers – 10 High Knees IC – 20 Overhead Claps THE THANG: – 7 Station Workout: – Station 1 =…

Title: “THE WIN” VOLUME 2 – IPC 2023 WEEK 0 DATE: 2023-09-02 AO: The Furnace Q: Capsized PAX: Wrecking Ball Clyde Carrasco Capsized Stephen Cavecche , Nemo FNGs: None COUNT: 5 WARMUP: 13 reps each on a 4-count SSH Imperial Walkers Shoulder Taps Mountain Climbers Plank Jacks THE THANG: 800m Run (Actually Measured out to ~1200 oops) 85 reps of each of the following ex-ercise. Perform 8 burpees after completing 85 reps of each exer-cise, including the KB Swings. • Hand Release Merkins • Big Boy Sit-ups • Goblet Squats (with coupon) • Dips • Overhead Press (with coupon) •…

Title: IronPax Week 0 (Times at the end!) DATE: 2023-09-02 AO: Eagle’s Nest Q: Dovetail PAX: Audit CareBear Wax On Slice Kata Corn Stock Croak Blueline Sticks Tagalong Small Fry , Cinco, Layup, Wheezy, Tigger, Excel, Osha, Spike, Flounder, Hangtime, Wheezy, EH by Kata + two 2.0s FNGs: 2 Wheezy, EH by Kata + two 2.0s COUNT: 25 Today F3 Tucson kicked off the Iron Pax challenge with this doozy. It’s for time, you against you. YHC (spiffy in his faux handlebar mustache) explained the workout in detail and then we hit the timer and got started. WARMUP: Timer starts…

Title: Back 2 School! DATE: 2023-08-27 AO: The Furnace Q: Capsized PAX: Clyde Carrasco Newt No Yak Stephen Cavecche Wrecking Ball , Black Bean, Hollywood, Nemo FNGs: 3 Black Bean, Hollywood, Nemo COUNT: 9 WARMUP: Abe Vigodas Flamingo Arm Circle Imperial Walkers Side Lunge Stretch Side Straddle Hop THE THANG: School is back in session in Tucson! Just like Billy Madison we had to get through 12 “grades” to finish and move on with our lives. 12 reps of each exercise. PAX combine each “grade” to graduate to the next one.  The PAX stuck together for the first 6 grades…

Title: The Old Man Test DATE: 2023-08-26 AO: Eagle’s Nest Q: Kata PAX: Slice Small Fry Sticks Squash Walt Wax On Blueline CareBear Dovetail Audit , Cornstalk (Garth) Giants, Spike, Excel, Olaf, Tigger, OSHA, Hang time, CAT 6 FNGs: 2 Hang time, CAT 6 COUNT: 20 WARMUP: ARM CIRCLES HIGH KNEES OVERHEAD SLAP BUTT KICK GOOD MORNINGS THE THANG: The Old Man Test: 45 min timer     Run a lap (Decrepit)     12 Burpees     Run a lap (Blue Hair)     12 Burpees     25 Push-Ups     Run a lap (Geriatric)     12 Burpees     25 Push-Ups     50 Lunges     Run a lap (Old Man)     12 Burpees     25 Push-Ups…

Title: Hungry Hungry Hippoes DATE: 2023-08-24 AO: The Bluff Q: Olaf PAX: Audit Blueline CareBear Dovetail Olaf Sticks Tagalong Wax On Walt , cinco, layup, waterboy, Pillsbury FNGs: 1 Pillsbury COUNT: 13 THE THANG:    1. Hungry Hungry Hippos:        – Start in line, with “food” on opposite side        – Complete a “5×5”            – 5 SSH            – 5 squats            – 5 merkins            – 5 mountain climbers            – 5 Freddie mercury’s…

Title: Tortuga! Date: 2023-08-19 AO: Eagle’s Nest Q: Dovetail PAX: Croak waterboy Small Fry Squash Wax On Audit Corn Stock Slice Kata Biscuit Sticks Blip Excel Osha CareBear spike FNGs: 0 DRs: 0 Total: 18 Conditions: finally a bit cooler today. And with the rain, the ground was soft enough to plant the flags easily!. Moleskine: CareBear, Audit, and Wax On out for an EC ruck. Good job! 18 HIMS and HIMITS out for a pirate-themed beatdown, complete with bad jokes and plenty of planks! WARMUP What’s a pirate’s favorite letter of the alphabet? C! Sir Fazzio Arm Circles, hip…

Title: Ring-Of-Fire DATE: 2023-08-17 AO: The Bluff Q: CareBear PAX: Audit Blueline Sticks Squeege Tagalong Wax On , Cinco, None Today………. FNGs: 1 None Today………. COUNT: 8 RING OF FIRE – Part Deux – Welcome to 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 ENDS IN A COT DISCLAIMER: ALL OF THIS IS A SUGGESTION, I AM NOT A PROFESSIONAL THIS IS NOT A COMPETITION, ITS YOU VERSUS YOU PUSH…

Title: Midsummer Classic ⚾️ DATE: 2023-08-12 AO: The Furnace Q: Capsized PAX: Capsized Clyde Carrasco Jordan Carpenter Wrecking Ball Shirley Temple Pigeon , Joel Phillips (Pigeon) FNGs: 1 Joel Phillips (Pigeon) COUNT: 6 WARMUP: 1. Good Mornings 2. Grass Grabbers 3. Flamingo Arm Circles (R/L) 4. Leg Swings 5. Plank Toe Taps 6. 7-1 Motivators THE THANG: 1. Swingmans (In honor of the greatest to take the stage in the Home Run Derby) Pax split into three groups. G1 completed 20 incline merkins or dips once fatigued and then called out to rotate. G2 completed AMRAP Swingmans (merkin with feet…

Title: 1st & 10 DATE: 2023-08-12 AO: Eagle’s Nest Q: Olaf PAX: Blip Biscuit Corn Stock CareBear Slice Audit Blueline Tagalong Wax On , cinco, waterboy, layup, osha, excel FNGs: None COUNT: 15 WARMUP: 1. Windmills 2. High knees 3. Butt kickers 4. Arm circles 5. Deep squats 6. Lateral lunges THE THANG: 1. 1st & 10: – 10 Merkins, 1 Burpee – 100yd sprint – Recover to 90yd line – 9 Merkins, 2 Burpees – So on and so forth 2. Competitive Relay (2-4 teams): – 50yd suicide – “Rest”: Flutter Kicks, Back Plank, Front Plank, Banana Rockers –…

Title: Iccarus Date: 2023- AO: Eagle’s Nest Q: Dovetail, Slice PAX: Sticks Blueline, Corn Stock, Waterboy, Tagalong Squash Blip,Cletus, Audit, CareBear, Olaf Croak FNGs: Small Fry, Cinco, Layup DRs: (anyone posting from out of town – Down Range) Total: 17 Conditions: Moleskine: Warm-Up: Slice with his first time Qing! Led the disclaimer and warmup with The Thang: Warmup Then everyone grabbed a coupon for some ladders. 12-9-6-3 Thrusters Curls for the girls Overhead passes Side shuffle 20 yards or so and back between rounds Then, still with coupons; 2 groups, 20 yards apart. One pax each side overhead carries. One…

Title: Give me Burpee’s or give me death DATE: 2023-07-29 AO: Eagle’s Nest Q: Kata PAX: Audit Croak Dovetail Kata Slice Squash Wax On Walt , Waterboy, Biscuit, Squash, Spike, Cordele, OSHA, Cletus, Graffiti, Tigger, Squeegee FNGs: 2 Tigger, Squeegee COUNT: 17 WARMUP: 10 IC Windmill (Begin standing with feet wider than your shoulders and arms straight out from your sides. With your legs kept straight, touch your opposite toe with your hand.) 115 IC SSH (Jumping Jack) 10 IC Good Mornings (Hands on hips hinge to 90 back up) 10 IC Seal Claps 15 IC toe touch sit ups…

Title: Sasquatch Prep Beat Down DATE: 2023-07-27 AO: The Bluff Q: CareBear PAX: Audit Dovetail Wax On Sticks FNGs: None COUNT: 5 5 CORE PRINCIPLES: WORK OUT IS FREE OPEN TO ALL MEN HELD OUTDOORS PEER LED ENDS IN A COT DISCLAIMER: ALL OF THIS IS A SUGGESTION, I AM NOT A PROFESSIONAL THIS IS NOT A COMPETITION, ITS YOU VERSUS YOU PUSH YOURSELF, DON’T HURT YOURSELF MODIFY AS NECESSARY I HAVE A PHONE; I AM CPR CERTIFIED SAY AYE OR GET IN YOUR CAR. LET’S GET INTO IT! COUNT-O-RAMA: WARM-O-RAMA: Warm-up to Moby’s Flower – High Plank on Up,…

Title: Farmer’s Paradise Date: 2023-07-08 AO: Eagle’s Nest Q: Dovetail PAX: Walt, CareBear, blueline Slice Olaf Squash Mac Cordell Graffiti Corn Stock Waterboy FNGs: Jesus (Jesse) Parella – Hollywood DRs: 0 Total: 13 Conditions: Warm and a bit humid – so far one downpour of monsoon season! Moleskine: Warm-Up: mosey with high knees, butt kickers, and karaoke, Circles (head, shoulder, arm, hips, knees, ankles). Wing-chung punches in detail. The Thang: WALL B2W – Australian mountain climbers – 10 each while pax holds • wall sit, 10 count each Indian plank line – space out. The 6 runs between or jumps…

Title: 1776 Patriot Games Date: 2023-07-04 AO: Eagle’s Nest Q: Dovetail PAX: Capsized Wrecking Ball Blueline CareBear cordell spike Mac Wax On Walt Corn Stock Chicken scratch Audit Graffiti FNGs: Tenor Kata DRs: (anyone posting from out of town – Down Range) Total: 16 Conditions: It’s a warm one! Been 105+ all week! Moleskine: Warm-Up: SSH, Good Mornings, Daisy Pickers, Frankensteins, Michael Phelps, Leg Gates The Thang: :medal:American Eagle: Do the list solo :medal:Patriot: Do it with a pain buddy :medal:Spartan: Scaled or cut for time Pax are welcome to break into whatever sets needed to get it done. Everyone…

Title: Be the Buffalo! DATE: 2023-07-01 AO: Eagle’s Nest Q: CareBear PAX: Walt Audit Mac Corn Stock Wax On Blip CareBear Bambi Slice , BlueLine, Biscut, Hermit FNGs: 2 Biscut, Hermit COUNT: 12 Welcome to F3! Buffalo Vs. Cows 5 CORE PRINCIPLES: WORK OUT IS FREE OPEN TO ALL MEN HELD OUTDOORS PEER LED ENDS IN A COT DISCLAIMER: ALL OF THIS IS A SUGGESTION, I AM NOT A PROFESSIONAL THIS IS NOT A COMPETITION, ITS YOU VERSUS YOU PUSH YOURSELF, DON’T HURT YOURSELF MODIFY AS NECESSARY I HAVE A PHONE; I AM CPR CERTIFIED SAY AYE OR GET IN…

Title: KISS Date: 06/24/2023 AO: Eagle’s Nest Q: Switcher PAX: Walt Slice Audit CareBear Blue LIne Capsized Dovetail Corn Stock FNGs: Graffiti, Water boy, Brick Total: 12 Warm up: goof balls, 5;1 motivators, Abe Vigodas, Grass Grabbers, Learning to fly, Learning to fall The Thing: 10 burpees, 10 air squats, 10 big boy sit ups, .25 mile run, repeat with 9-1 reps. As always – pick up the six Mary: Pickle plungers, Australian pickle plungers, side planks, Australian snow angels COT/Announcements: We all have a baby step to take in order to keep accelerating. It might be taking a leadership…