F3 Tucson

Date: 2026-03-16 AO: The Furnace Q: Capsized , PAX: Mater, Capsized, BeWell, McLovin, Wrecking Ball, hooligan, Paddywhack FNGs: None COUNT: 7 WARMUP: Good Mornings Imperial Walkers Hillbillies (not a dig at Wrecking Ball) Willie Mayes Hayes THE THANG: Upon arrival at the grinder, the pax founder a heavy (50lbs) burden (sandbag). 3 cones. 25yds apart. Cone 1: 5 Pull Cone 2: 10 Merkins Cone 3: 15 Squat Mosey in between. When a pax was the next to arrive at a cone where the burden was, it became theirs to carry. No pax carried twice in row. It required communication and…

Date: 2026-03-14 AO: Eagle’s Nest Q: Wheelie , PAX: Audit, Strat, Buckshot, Wreck-it Ralph, Slice, Dovetail, Waterboy, Wheelie, Foxtrot FNGs: None COUNT: 9 WARMUP: Good mornings Willie mays Hayes Nancy Kerrigan Happy Jacks Mosey to light pole and return THE THANG: Part 1: 10 sets of 5. No rest between sets (tee hee). 1. Bent over rows in cadence (5 count) 2. Flutter kicks in cadence (5 count) 3. Cindy squats OYO, squat hold for 6. 4. Shoulder taps OYO, no hold 5. 5 burpees, Mosey to light pole, 5 burpees, mosey back, 5 burpees, High plank for 6. Part…

Date: 2026-03-14 AO: The Furnace Q: Double Tap , Chicken scratch, Mater PAX: Capsized, Mater, Woody, Double Tap, Wrecking Ball, Newt, BeWell, Yo-Yo, Paddywhack, Chicken scratch, Turtle, McLovin’, Lights Out, Olive Garden FNGs: 2 Lights Out, Olive Garden COUNT: 14 WARMUP: chicken scratch: 8 count merkins, Good mornings. Thanks Chicken! THE THANG: Jog to hill Spread legs, squat hip abduct 3x down, then back up. Repeat 10x Up hill 3 burpees. Down hill 3 burpees Mater to help. Squatjacks at a count that you figure out on your own. Backwards up hill 3 burpees. Slow backwards down hill 3 burpees.…

Date: 2026-03-11 AO: The Trenches Q: BeWell , PAX: Paddywhack, BeWell FNGs: None COUNT: 2 THE THANG: Good run COT: BeWell more energy and time management. Paddywhack thankful for AirBud’s 30th birthday even though she’s going through some sickness Tags: The Trenches, Paddywhack, BeWell

Date: 2026-03-12 AO: The Bluff Q: Wheelie , PAX: Audit, Dovetail, Wax On, Wheelie FNGs: None COUNT: 4 WARMUP: Good mornings 5-1 motivators Arm circles/flapjack Willie Mays Hayes THE THANG: Interruption: every time a car passes our location 5 burpees. 1. Rifle carry to stop sign 25 deadlift 1 is 1 25 curls 4 girls 1 is 1 2. Murder bunny to speed limit sign 25 goblet squat 1 is 1 25 standing skull crushers 1 is 1 3. Farmer carry L to 1st hydrant 25 standing oblique crunch L 1 is 1 25 standing oblique crunch R 1 is…

Date: 2026-03-11 AO: Nevermore Q: Wheelie , PAX: Blip, Wax On, Wheelie, Foxtrot FNGs: None COUNT: 4 WARMUP: Good mornings Hip openers SSH 1 is 1 and then also in cadence Copperhead squats Butt kickers Copperhead merkins THE THANG: Mosey to the 1k loop 80% effort to 1st exercise station, return to pick up the 6 Do stuff for about a minute at 1st station Repeat for remaining stations, 1 lap. 80% effort for second lap Return to the flag. COT: Remember troops and kiddos on spring break in prayer Tags: Nevermore, Blip, Wax On, Wheelie, Foxtrot

Date: 2026-03-10 AO: The Union Q: Wheelie , PAX: Dovetail, Wheelie, Audit, Wax On FNGs: None COUNT: 4 WARMUP: Good mornings Side straddle hops Arm circles + flapjack Overhead claps Mosey to court THE THANG: 49ers: 49 Merkins Parkour over railing 49 table stepups 1 is 1 Back over railing 49 Sid straddle hops (SSH) 49 SSH Parkour over railing 49 table stepups 1 is 1 Back over railing 49 SSH 49 big boi sit-ups Parkour over railing 49 table stepups 1 is 1 Back over railing 49 SSH 49 bird dogs Parkour over railing 49 table stepups Back over…

Date: 2026-03-09 AO: The Furnace Q: hooligan , PAX: Paddywhack, hooligan, Capsized, Wrecking Ball FNGs: None COUNT: 4 WARMUP: hamstring sweeps, shoulder rolls, butt kickers, Willie Mays THE THANG: 5 reps of 5/10/15 with mid-length run in between each set MARY: ANNOUNCEMENTS: Wrecking Ball has the F3 book in his possession, breakfast in two weeks, Yo-Yo needs help with moving on 4/4 COT: hooligan’s wife grateful for acquiring her counseling license, Capsized traveling this week for work, prayers for his family, Paddywhack thinking of his friend Sherri whose Alzheimer’s is really taking over, Wrecking Ball is starting a modified fast…

Date: 2026-03-06 AO: 2nd F Lunch Q: Dovetail , PAX: Squash, Buckshot, Wreck-it Ralph, Wax On, Dovetail, Waterboy FNGs: COUNT: 6 Tacos, dogs, burritos, and conversation. Next one is at Rudy’s! Tags: 2nd F Lunch, Squash, Buckshot, Wreck-it Ralph, Wax On, Dovetail, Waterboy

Date: 2026-03-07 AO: The Furnace Q: Woody , PAX: Woody, Paddywhack, Wrecking Ball, Turtle, Yo-Yo, Sockos, BeWell, Tequila FNGs: COUNT: 8 Warmup: – Toy soldiers – Lbac and reverse – Billy mayes hayes – Copper headed squats – Relay run around the park ○ 10 merkins first round ○ 10 BBSU second round ○ 15 squats third round The Thang: – Partner pack mule ○ Partner up ○ 1 partner farmer carries Cindy ○ 1 partner traverses doing lunges ○ Switch and repeat 2 times ○ (2 minute timer x4, 8 mins) ○ New partner ○ 1 partner rifle carries…

Date: 2026-03-07 AO: Eagle’s Nest Q: Wax On , PAX: tin man, Croak, Spike, Fly-boy, Buckshot, Blip, Waterboy, Squash, Slice, Strat, Dovetail, Audit, Wheelie, Wax On, foxtrot FNGs: None COUNT: 15 TLDR Version: Worked out hard, defeated evil Russians, gravity disrespected Wheelie, choices mater. The sky above Purple Heart Park is still bruised dark as the PAX gather in the parking lot by the pool. The smell of desert pre-dawn is thick with creosote and dust. Your Q steps forward and lowers his voice. “Listen up. Three days ago, our contact went silent somewhere in this park. We know he…

Date: 2026-03-05 AO: The Bluff Q: Fly-boy , PAX: Fly-boy, Slag, Dovetail, Audit, Wheelie, Wax On FNGs: None COUNT: 6 WARMUP: SSH ICx20 LBAC ICx10 Reverse ICx10 Seals to overhead ICx10 Slow squats ICx10 Willie Mayes Hayes ICx10 THE THANG: Mosey 75 yards to the road where we set up five cones about 10 yards apart -Burpee shuffle- shuttle run to each cone and back doing one burpee at the cone and at the beginning -Next was 10 squats at each cone with Neon Deions “Reverse run” as the travel then circled up and did SSH ICx10 and jailbreak back…

Date: 2026-03-04 AO: The Trenches Q: BeWell , PAX: Paddywhack, Daffy duck, BeWell FNGs: None COUNT: 3 WARMUP: Stretches OYO THE THANG: We did the running, some fast, some with weights. COT: Daffy duck continued discipline Paddywhack continued health BeWell apply to more jobs. Tags: The Trenches, Paddywhack, Daffy duck, BeWell

Date: 2026-03-04 AO: Nevermore Q: Wheelie , PAX: Blip, Slag, Wax On, Audit, Wreck-it Ralph, Wheelie, Foxtrot FNGs: None COUNT: 7 WARMUP: Good mornings Side straddle hops Merkin Copperhead squats THE THANG: 1st lap, 1 broadjump 2nd lap, 2 broadjumps 3rd lap, 3… Etc. ANNOUNCEMENTS: 2nd F lunch 11:30 Friday at street taco COT: Wax On Son going through a hard life experience Audit Difficult decision to make Vail Christian looking for new youth leader and simultaneously Andrew who is following Jesus into preparing for pastoral ministry. Tags: Nevermore, Blip, Slag, Wax On, Audit, Wreck-it Ralph, Wheelie, Foxtrot

Date: 2026-03-03 AO: The Union Q: Wax On , PAX: Paddywhack, Wax On, Dovetail, Wreck-it Ralph, Wheelie FNGs: None COUNT: 5 WARMUP: various stretchy things for a few minutes. THE THANG: partner workout. Partner one does five Merkins then partner two does five Merkins then partner one does five situps then partner two does five situps then partner one does five squats then partner two does five squats. Repeat this until time runs out. MARY: over 1/3 of this workout was Mary. ANNOUNCEMENTS: second F lunch on Friday at street tacos at 11:30. The furnace is hosting a post workout…

Date: 2026-03-02 AO: The Furnace Q: Capsized , PAX: Capsized, Mater, Paddywhack, BeWell FNGs: None COUNT: 4 WARMUP: Good Mornings LBACs Willie Mayes Hayes THE THANG: Big Lap (almost a mile. Gotta take the streets to get the mile in) KISS 5-10-15 AFI came through the music ball and Mater reflected on passing on the culture to his kids. MARY: I think BeWell did some legs raises with his pull-ups… :man-shrugging: ANNOUNCEMENTS: 2nd F Breakfast on 3/21 at 07:30 4/4 – Operation Move Yo-Yo! COT: Prayers, encouragement and spurring on as we seek tonsacrificially love the women in our lives.…

Date: 2026-02-28 AO: The Furnace Q: BeWell , PAX: Ghostbuster, Sockos, Mr. Schneebly, Paddywhack, BeWell, Wrecking Ball, Chicken scratch, Capsized, Briefs, Duracell FNGs: 2 Briefs, Duracell COUNT: 10 WARMUP: Good mornings IC Willie Mays Hayes IC 5-1 Motivators THE THANG: PAX was split up into 2 teams and placed on opposite sides of the field. In order to travel to the other side and be “promoted”, PAX had to complete a set corresponding to the level they were on to travel 1 step forward. i.e. if PAX was a pawn they would do one squat and step forward once. Following…

Date: 2026-02-28 AO: Eagle’s Nest Q: Dovetail , PAX: Tagalong, Dovetail, Audit, Waterboy, Strat, Wax On, Slice, Wheelie, Mediocrates FNGs: 1 Mediocrates COUNT: 10 WARMUP: Copperhead squats Arm circles Imperial Walkers Hairy Rockettes Bird dogs 5 burpees for the 6 Motivators – 6 to 1 Good mornings THE THANG: Pick up coupons and head to light post. Split into 2 teams. Rear man calls “Up” and does a World War 3 situp, rest of team does a situp, then passes the block, hops up and goes to the front of the line. First team to the cone wins. Take all…

Date: 2026-02-26 AO: The Bluff Q: Audit , PAX: Audit, Wheelie, Dovetail, Wax On FNGs: None COUNT: 4 WARMUP: Good mornings / Tie Fighters / SSH Mosey to stop sign – SSH / Copperhead Merkins / Copperhead Squats / Mt Climbers / Side Climbers / Groiners THE THANG: Thang 1: ~30% up hill: Merkin and Mt Climber set 15 prisoner merkins / 10 regular / 5 pulse merkins at the top 15 Mt climbers / 10 side climbers / 5 groiners Mosey up the hill to where the parking lot starts. Thang 2: From starting line (speed bump) we had…

Date: 2026-02-25 AO: The Trenches Q: BeWell , PAX: BeWell FNGs: None COUNT: 1 Another run in the books! Guys, trust me, sunrise is almost here and it won’t be so gloomy. If you have been hesitant about coming, don’t be the brother someone else is waiting on. SYITG! Tags: The Trenches, BeWell