F3 Tucson

Title: MARVEL-ous Date: 2023-06-17 AO: Eagle’s Nest Q: Dovetail PAX: Walt, Corn Stock Capsized BlueLine Sticks CareBear Audit Croak Budget, Squash Bambi Slice FNGs: Craig (Giants), Wesley (Popper) DRs: (anyone posting from out of town – Down Range) Total: 15 Moleskine: Nice big group this morning all eager to NOT do B.O.M.B.S. Popper showed up to his first AO, by Wax On but we were happy to have him (and knew Wax On was downrange hiking with his 2.0s) Warm-Up: SSH, Good Mornings, Daisy Pickers, Overhead Claps, Seal Claps, 12 punches, increasingly faster, while in a horse-riding stance. Straight punch,…

Title: Happy Birthday Army! DATE: 2023-06-14 AO: Eagle’s Nest Q: CareBear PAX: Audit Dovetail Mac , Sticks, Blueline FNGs: None COUNT: 6 Pax Braved the Gloom to Become 1% Better by Celebrating the Army’s Birthday with a Standard Fitness Test! Welcome to F3! 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…

Title: B.O.M.B.S. over Tucson DATE: 2023-06-10 AO: Eagle’s Nest Q: Glory PAX: Slice Huggies Genie Short Circuit Timber Passenger 57 Croak Mac Capsized Corn Stock Audit Wax On Walt Dovetail CareBear Bambi Squash , Cordell, Spike, Blueline, Budget, Sparky FNGs: 2 Budget, Sparky COUNT: 23 INTRO 6 F3 PHX PAX (3 from East Valley & 3 from Central) invaded on a delightful, clear morning with perfect conditions. 0400 wheels up provided ample time. WARMUP: SSH for 5 core principles, mission, and credo Slaughter Started (10 Burpees OYO) Imperial Walkers x12 IC Hillbilly Squat Walkers x12 IC Windmill x12 IC Mountain…

Title: Basketball Body Training Date: 06/08/2023 AO: T-Shot – Bluffs Park Q: Audit (Virgin Q) Pax: Dovetail, Mac, Bambi, Slice, CareBear, Flounder (CB 2.0), Blueline (CB2.0), Sticks (CB2.0) FNGs: 0 DRs: 0 Total: 9 Conditions: Sunny and cool Moleskin: 9 HIMs for first F3 Tucson workout on location and first Q for Audit (thanks for the support men!) Warm Up: Good mornings, imperial walkers, SSH, Arm Swings, jump rope (½ used ropes and others jumped OYO and then switched) The Thang: Two rounds around the basketball court with bear crawls on vertical sideline and Woj Walks (defensive slide and floor…

Title: Take Me Out to the Ball Game Date: 2023-06-03 AO: Eagle’s Nest Q: Dovetail PAX: Audit Blip Squash Bambi CareBear spike cordell Wax On Corn Stock FNGs: 1 DRs: (anyone posting from out of town – Down Range) Total: 10 Conditions: Moleskine: 4 showed up for the first EC of Eagle’s Nest this morning (Blip, CareBear, Audit, and YHC) and got in a little over a mile. Warm-Up: SSH, Imperial Walkers, Hillbillies (Q miscalled that!), Daisy Pickers, Mountain Climbers, Good Mornings The Thang: Moseyed to the knee wall and did 3 rounds of 12 box jumps (or step-ups), erkins,…

Title: Memorial Day Murph Date: 2023-05-29 AO: Eagle’s Nest Q: Dovetail PAX: Audit Ferrari Slice FNGs: 0 DRs: 1 (Ferrari) Total: 4 Conditions: Nice and sunny. YHC flew in on 2 wheels due to extra calls of nature (Murph jitters?). Slice said he was just there for moral support, but even with a chest cold he jumped in and knocked out at let’s a half-murph modified. Great mumble chatter support from all Pax during the beatdown. Moleskine: Warm-Up: SSH, Imperial Walkers, Sir Fazzio Arm Circles, Leg swings font to back and side to side The Thang: A Murph is a…

Title: Jericho Date: 2023-05-27 AO: Eagle’s Nest Q: Dovetail PAX: Capsized, Croak, squash, cordell, mac, Audit FNGs: 0 DRs: (anyone posting from out of town – Down Range) Total: 7 Conditions: perfect Moleskine: Warm-Up: SSH, good mornings, Squat shoulder press IC, time under tension (TUT) boulders, Samson, kimchi, and ceiling, then over to the grass for a round of Absolution. The Thang: On the low wall, Spiderman erkins with lunge walks between the walls, rinse & repeat Derkins on the railings, 8 on flat and then each rung, for 4 total sets, half the pax doing derkins, half the pax…

Title: Bear With Me… Date: 2023-05-20 Where: Eagles Nest Q: Capsized Pax: Blip Corn Stock Mac Slice Croak Audit cordale FNGs: Jack – NoYak Jacob – Roadie Count: 10 HIMs for a beautiful morning! Warmup: Mosey Good mornings (IC) 1×10 Freedom Twists (IC) 1×10 Imperial Walkers (IC) 1×10 Little Baby Arm Circles (IC) 1×10 Monkey Humps (IC) 1×10 Downward dog walks (On “Down”) x8 The Thang: Bearmuda Triangles – discs 30 yds apart to form a triangle. Bear crawl from point 1 to point 2, complete 1 burpee. BC from pt2 to pt3, complete 2 burpees. BC from pt3 to…

Title: Black Jack Texas Style! DATE: 2023-05-19 AO: Eagle’s Nest Q: CareBear PAX: Capsized Dovetail Audit FNGs: 0 DRs: 1 Total: 4 Moleskine: Welcome to F3! Black Jack! 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! WARMUP: Mosey for West Side!…

Title: 3 to Get Ready Date: 2023-05-13 AO: Eagle’s Nest Q: Dovetail PAX: Capsized Squash Wax On, Blip, Audit, Spike, Cordell, Corn Stock FNGs: 0 DRs: 0 Total: 9 Conditions: Perfect Moleskine: Warm-Up: Good mornings, windmills, trunk twists SSH to Spinning SSH Seal Claps to overhead claps Daisy Picker x20 Shoulder Taps Partner Patty Cake The Thang: Burpee Paradise (5 regular, 5 double Merkin, 5 starfish) Turkish get-ups – 10 – one side Catch me if you can – P1 does 5 star jumps; P2 does high knees; P1 sprints to catch P2. R&R from splash pad to little park.…

Title: Silverback Ten Date: 2023-05-11 AO: Eagle’s Nest Q: Rat PAX: Dovetail Audit FNGs: 0 DR: Rat Count: 3 Moleskine: WARMUP: SSH Inchworms :worm: Low Country :crab: High Knee Rope Climbs Lt Dans Mt Climbers/ Calf Stretch Mosey to Parking lot The Thang: Silverback Smash 45 sec work/ 15 sec off (3 Rounds) Silverbacks Side Shuffle + Half Burpee Broad Jump + Merk + Back Pedal Prisoner Squats Half Burpee + Kickout 10-2-10 Circuit : Mt Climbers, Burpees, :us: Hammers Partner 1 will complete a full set of 10 reps of each exercise while Partner 2 rest. Once P1 completes…

Title: 2 For the Show Date: 2023-05-06 AO: Eagle’s Nest Q: Dovetail PAX: Skid Capsized Mac Slice Blip Audit, Cordell FNGs: 2, Squash (Squash), Croak (Croak) Total: 10 Conditions: Sunny and (not quite) 75 Moleskine: Today is going to feature short jogs, lots of partner work, and some different martial art influences. Today will really highlight the F3 values of not leaving the 6 behind, working together, and pushing each other. Reminded PAX about repeating exercise names and counting in cadence. WARMUPS Good mornings SSH Plank jacks Twinkle Toes Chilcutt Planks High kicks Barry Switzer (Talk) about warmups, and why…

TITLE: 1 For the Money: Eagle’s Nest Launch Q, F3 Tucson Launch DATE: 2023-04-29 AO: Eagle’s Nest Q: Dovetail PAX: Corn Stock Mac Walt Wax On Blip Capsized Skid Audit Slice Piccolo, Spike, Cordell FNGs: Dominic, Casey, Dave, Dave, Gene, Jon, Brandon, Christian, Asher, Bryson, Garth, Antonio COUNT: 13 MOLESKINE: Being this was the launch of both F3 Tucson and the Eagle’s Nest AO, we had a lot of intros and things to cover. Every HIM was at least 5 minutes early! Talked through the founding of F3, principles, disclaimers, a few terms (Q, Pax, HIM, the 6), and calling…