F3 Tucson

Fitness. Fellowship. Faith.®️

  • ao-the-furnace Monday Motivation

    Date: 2024-09-16 AO: ao-the-furnace Q: Capsized PAX: Capsized, Chicken scratch, Double Tap, Paddywhack, Woody, Wrecking Ball, Nomad, Hooligan (Malcom), Mater (Adam) FNGs: 2 Hooligan (Malcom), Mater (Adam) COUNT: 9 WARMUP: Good mornings Imperial Walkers LBACs Windmills Low Slow Squats SSH THE THANG: Team Murphs Pax split into 3 teams and each team started at a […]

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  • ao-eagles-nest IPC – World’s toughest 11’s

    Date: 2024-09-14 AO: ao-eagles-nest Q: Squash (Donn Hines) , Dovetail PAX: Spike, Wax On, Tagalong, Howie, Blip, Dovetail, Strat, Audit, Budget, Wheelie, Slice, Wreck-it Ralph, Watermelon Wings, Cinco, Waterboy,Buckshot,Powerbait FNGs: None COUNT: 18 WARMUP: Dovetail lead the warmup while your Q got the music and timer ready. THE THANG: Just go here: https://f3greenwood.org/all/ironpax-challenge/worlds-toughest-11s-ipc-2024-week-1 MARY: ANNOUNCEMENTS: […]

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  • ao-the-furnace IPC Wk1 – World’s Toughest 11s

    Date: 2024-09-14 AO: ao-the-furnace Q: Capsized PAX: Capsized, Chicken scratch, Gogurt, Newt, Paddywhack, Woody, Yo-Yo, Scoop, Poe FNGs: None COUNT: 9 WARMUP: Good Mornings LBACs Grass Grabbers Copperhead Squats Copperhead Merkins THE THANG: World’s Toughest 11s *Completed for time A running 4-minute EMOM timer (3 burpees) ran throughout the entire workout :nauseated_face: Exercise 1: Thrusters […]

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  • ao-special-events 9/11 Tower Challenge

    Date: 2024-09-11 AO: ao-special-events Q: CareBear , Croak, Capsized PAX: Capsized, Croak, CareBear FNGs: None COUNT: 3 PAX assembled at the TCC to conquer the 9/11 Stair Climb. Some PAX, I will not name names, got there freakishly early! *cough, cough Capsized He may or may not have run a mile for :extra-credit:. Silly Capsized…… […]

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  • ao-the-union 9/11 Memorial

    Date: 2024-09-10 AO: ao-the-union Q: CareBear PAX: Audit, Dovetail, Capsized, Wax On, Blip, Paddywhack, Wheelie, Sandtrap, CareBear, Boy-Who-Cried-Wolf FNGs: 1 Boy-Who-Cried-Wolf COUNT: 10 Remembering 9/11/2001 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, […]

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  • ao-the-furnace Mini-murph

    Date: 2024-09-09 AO: ao-the-furnace Q: Chicken scratch PAX: CareBear, Capsized, Double Tap, Paddywhack, Wrecking Ball, Kosher dog (Nigel) FNGs: 1 Kosher dog (Nigel) COUNT: 7 WARMUP: THE THANG: Pax completed a lap around the park (~.75 miles) Then completed 12 ( Paddywhack my bad) rounds of EMOM pull ups merkins and air squats with the […]

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  • ao-eagles-nest Iron Pax Week 0

    Date: 2024-09-07 AO: ao-eagles-nest Q: Dovetail PAX: Squash (Donn Hines), Slice, Strat, Croak, Wax On, CareBear, Budget, Broccoli, Mac (Brandon), Corn Stock (Garth), Sandtrap, Buckshot, Powerbait, Waterboy, Maple Syrup (Manny’s cousin) FNGs: 1 Maple Syrup (Manny’s cousin) COUNT: 15 Kicking off IPC! Mega challenges with the sound, thabks to CareBear for opening things and to […]

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  • ao-the-bluff Why are my Muscles so Big?? Hefty Smurf

    Date: 2024-09-05 AO: ao-the-bluff Q: Audit PAX: CareBear, Mac (Brandon), Wheelie, Blip, Dovetail, Wax On FNGs: None COUNT: 7 Disclaimer: I am not a fitness professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself. I’ll be doing the same today. 5 core principles: Open to all men, free to […]

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  • ao-the-union Friends! – Whodini -1984

    Date: 2024-09-03 AO: ao-the-union Q: CareBear PAX: Capsized, Wax On, Wreck-it Ralph, Yaris, Wheelie, Sandtrap, Bambi FNGs: None COUNT: 8 Friends! – Whodini -1984 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 […]

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  • ao-the-furnace Murph Dont Take Holidays

    Date: 2024-09-02 AO: ao-the-furnace Q: Capsized PAX: Capsized, Chicken scratch, Paddywhack, Woody, Wrecking Ball, Donald Duck FNGs: None COUNT: 6 WARMUP: LBACs Grass Grabbers Copperhead Squats Copperhead Merkins THE THANG: 1/2 Mile Run AMRAP 5 pullups 10 merkins 15 squats 1/2 Mile Run Keep It Simple MARY: na ANNOUNCEMENTS: 2ndF Lunch this Friday! Iron Pax […]

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  • ao-the-furnace Countdown to IPC

    Date: 2024-08-31 AO: ao-the-furnace Q: Dovetail PAX: Newt, Chicken scratch, Mr. Roboto, Capsized, Convoy, Paddywhack, Wrecking Ball, Gogurt, Woody FNGs: None COUNT: 10 Nice to be back with the HIMs at The Furnace! Beautiful morning to warm up for the Iron Pax Challenge. WARMUP: – SSH – Imperial Walkers – 3×3 merkins: 2 sets of […]

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  • ao-eagles-nest Stay FROSTY

    Date: 2024-08-31 AO: ao-eagles-nest Q: Blip , Wheelie PAX: Audit, Corn Stock (Garth), Budget, Broccoli, Sandtrap, Wheelie, Watermelon Wings, Tagalong, Squash (Donn Hines), Slice, PowerBait, Blender FNGs: None COUNT: 13 WARMUP: Led by Wheelie Arm Circles (Forward/Reverse) Good Mornings SSH Burpees THE THANG: Round 1 Set up cones 30-50 yds apart PAX run with coupon […]

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  • ao-eagles-nest Old Man Test 2.0

    Date: 2024-08-24 AO: ao-eagles-nest Q: Kata (Jay) PAX: Broccoli, Croak, Strat, Spike, Budget, Dovetail, Acme, Audit, Slice, Mac (Brandon), Swiss Cheese, Wax On, Wheelie, Squash (Donn Hines), Wreck-it Ralph, Excel, Mr. Mom, Waterboy, Power Bait, Buckshot, Dolittle,, Blender, Howie FNGs: 2 Blender, Howie COUNT: 25 The Old Man Test v.2.0: 50 min Timer § Run […]

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  • ao-the-bluff A Rucking Good Time

    Date: 2024-08-29 AO: ao-the-bluff Q: Wax On PAX: CareBear, Blip, Audit, Sandtrap, Dovetail, Wreck-it Ralph, Wheelie, Yaris, Swiss Cheese, Mac (Brandon) FNGs: None COUNT: 11 WARMUP: Various shoulder hip and leg stretches. Did a few extra because Yaris and Sandtrap were still out finishing their extra credit runs. THE THANG: The pax picked from the […]

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  • ao-the-union Leg Day 3.0

    Date: 2024-08-27 AO: ao-the-union Q: Mac (Brandon) PAX: Dovetail, Wax On, Capsized, Blip, Wreck-it Ralph, Wrecking Ball, Wheelie, Yaris, Swiss Cheese, Sandtrap, Paddywhack FNGs: None COUNT: 12 WARMUP: SSH (20), Arm Circles (10/10), Asphalt Swipers (10), Good Mornings (10), Jog/Sprint to court. THE THANG: Low Shuffle (around court – AC), Iron Maidens (AC), Ping-pong Air […]

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  • ao-the-furnace Monday (Murph) Motivation

    Date: 2024-08-26 AO: ao-the-furnace Q: Wrecking Ball PAX: Paddywhack, Capsized, Woody, Chicken scratch, 1: Jack (Donald Duck) FNGs: 1 1: Jack (Donald Duck) COUNT: 6 WARMUP: Good Mornings, Toy Soldiers, Crapping in the Woods THE THANG: Run .25 miles 2 rounds of: 5 pull-ups, 10 push-ups, 15 squats (w/ a variety of rucks & weighted […]

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  • ao-the-furnace Summer is the B.O.M.B.S!

    Date: 2024-08-24 AO: ao-the-furnace Q: Capsized PAX: Mr. Roboto, Wrecking Ball, Capsized, Chicken scratch, Paddywhack, Newt, Woody, Convoy, Floater, Poe FNGs: 2 Floater, Poe COUNT: 10 WARMUP: Good mornings LBACs and Flapjack Grass Grabbers Willie Mayes Hayes 6:1 Motivators THE THANG: B.O.M.B.S. The pax partnered up to complete the B.O.M.B.S. P1 took a mosey around […]

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  • ao-the-bluff Is it the 21st or the 22nd?

    Date: 2024-08-22 AO: ao-the-bluff Q: CareBear PAX: Wax On, Wheelie, Dovetail, Audit, Mac (Brandon), Wreck-it Ralph, Blip, Sandtrap, Swiss Cheese, Shaggy (Columbus, OH), Capsized, Kimchi FNGs: None COUNT: 13 August 21st….. Wait? We are F3 Nation! The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of […]

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  • ao-the-union Cheap Seats

    Date: 2024-08-20 AO: ao-the-union Q: Audit PAX: Spike, Mac (Brandon), Capsized, Wheelie, Wrecking Ball, Blip, Dovetail, Wreck-it Ralph, Yaris, Sandtrap, Paddywhack, Swiss Cheese, Wax On FNGs: None COUNT: 14 Disclaimer: I am a business professional not a fitness professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself. 5 core […]

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  • ao-downrange F3 Puma Lake

    Date: 2024-01-31 AO: ao-downrange Q: PAXminer PAX: Capsized FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-downrange, Capsized

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