F3 Tucson

Date: 2026-04-01 AO: The Trenches Q: BeWell , PAX: Paddywhack, BeWell FNGs: None COUNT: 2 WARMUP: Stretchies THE THANG: We ran into the darkness and came back in the sunlight. MARY: ANNOUNCEMENTS: Midtown 2nd lunch announced COT: BeWell difficult conversation and emotions with M Paddywhack preparation and attitude for holiday. Tags: The Trenches, Paddywhack, BeWell

Date: 2026-04-01 AO: Nevermore Q: Wheelie , PAX: Blip, Wheelie, Wax On FNGs: None COUNT: 3 WARMUP: Good mornings Arm circles/flapjack Overhead claps Seal claps Copperhead squats (too many, PAX with a ruck ended early) SSH (too many for those with a ruck) Given the date, this list was going to continue for 40min, but the Q had mercy on the PAX THE THANG: Run/ruck/bleacher stuff MARY: nope ANNOUNCEMENTS: None COT: Clean bill of health for Wax On Upcoming MRI for Blip Had a lovely 75th birthday party for Wheelie’s mom Tags: Nevermore, Blip, Wheelie, Wax On

Date: 2026-03-30 AO: The Furnace Q: Capsized , PAX: Capsized, Paddywhack, hooligan FNGs: None COUNT: 3 WARMUP: Good Mornings Imperial Walkers Willie Mayes Hayes THE THANG: 5-10-15s AMRAP on a 5 min EMOM timer. Mid lap mosey together on the buzzer. R&R! MARY: slept in ANNOUNCEMENTS: 4/4 Operation move Yo-Yo COT: Prayer for Easter and Passover week! Truth Nug Take stock of your norms. Are they intentional? Or influenced by your surrounding culture? Are they shaping you and your family/spheres of influence in the ways you desire? Where could a reset be needed? Tags: The Furnace, Capsized, Paddywhack, hooligan

Date: 2026-03-31 AO: The Union Q: Dovetail , PAX: Dovetail FNGs: COUNT: 1 Perfect morning, nice weather for my sad clowns and I to run through an epic beatdown. The following has been redacted for confidentiality purposes. PAX will have to come to an upcoming Matrix: Reloaded workout for all to be revealed. WARMUP: Redacted THE THANG: Redacted MARY: Redacted ANNOUNCEMENTS: – 2nd F lunch this Friday, 11am at Rudy’s BBQ COT: – Pray for the sad clowns Tags: The Union, Dovetail

Date: 2026-03-28 AO: Eagle’s Nest Q: Squash , PAX: Little Red, Audit, Dovetail, Squash, Strat, Foxtrot FNGs: COUNT: 6 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: Eagle’s Nest, Little Red, Audit, Dovetail, Squash, Strat, Foxtrot

Date: 2026-03-28 AO: The Furnace Q: Chicken scratch , PAX: Double Tap, Turtle, Newt, Capsized, Chicken scratch, Paddywhack, Side Car, Ghost buster FNGs: None COUNT: 8 A note from Q: not impressed by chatGPTs write up so this all human intelligence here! WARMUP: The classics – Tie Fighters (single side) IC – Copperhead Merkins IC – Copperhead Squats IC The lessons learned from injury: – Apollo Slow-nos IC – Calf Raises IC – Clam Shells OYO THE THANG: Following the example of the black knight, PAX didn’t quit even when arms and legs were unavailable. Format was to do a…

Date: 2026-03-28 AO: The Furnace Q: Wrecking Ball , BeWell, Yo-Yo PAX: BeWell, Yo-Yo, Wrecking Ball FNGs: None COUNT: 3 WARMUP: BeWell & Wrecking Ball ran 5.20 miles, to rep the TUC, run Yo-Yo joined us for the final .20 BeWell led us through some warmups THE THANG: Each HIM chose 3 excercises, 3 times, in rotating fashion (BeWell, then Yo-Yo, then Wrecking Ball): Round 1: – 5 Kracken Burpees – 10 Air squats – 20 Front & back lunges Round 2: – 8 Willy Mays Hayes – 30 SSH – 10 copperhead merkins (IC) Round 3: – 10 KB…

Date: 2026-03-26 AO: The Bluff Q: Dovetail , PAX: Wheelie, Dovetail, Wax On FNGs: COUNT: 4 WARMUP: Trunk twists, arm circles, Willie Mays Hays, SSH, Imperial walkers, slow deadlifts, slow curls THE THANG: 5 rounds, reps are 15-12-9-6-3. Different Q each round. Run after each round (Q’s choice – realized this was dangerous when it got to Wheelie’s round, but he was merciful.) – Hand release merkins – WWIII situps (this became situps after the first round because arms were tired!) – Cindy squats – Curls – Bench PULLs Part 2: 10 thrusters Bear crawl with cindy across the court…

Date: 2026-03-25 AO: Nevermore Q: Wheelie , Wax On PAX: Wheelie, Wax On FNGs: None COUNT: 2 WARMUP: talking THE THANG: walking and running MARY: nope ANNOUNCEMENTS: nope COT: more talking Tags: Nevermore, Wheelie, Wax On

Date: 2026-03-24 AO: The Union Q: Wreck-it Ralph , PAX: Wax On, Wheelie, Wreck-it Ralph FNGs: COUNT: 3 WARMUP: Overhead claps Seal claps Little baby arm circles with flap jacks Willie Mays Hays THE THANG: We came a 3 men, left as 3 roofers. Here’s how: Step one, mariachi music. Next step, starting at the gate, we traveled with our Cindy to the bathroom and back. At the start and at the bathrooms, we did 15 calf raises 15 clown ladders (2 is 1) And 15 Cindy thrusters Method of travel: Side bunny hops Rifle carry And lunges with Cindy…

Date: 2026-03-23 AO: The Furnace Q: Capsized , PAX: BeWell, Capsized, hooligan, Paddywhack, McLovin, Wrecking Ball, Tommy (Truffle Shuffle) FNGs: 1 Tommy (Truffle Shuffle) COUNT: 7 I’m Capsized, your Q this morning! I am not a professional. The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Let’s get it! WARMUP: Good Mornings Chili Whips Imperial Walkers Low Slow Sumos 10 Penalty Burpees brought to you by Paddywhack THE THANG: 1/2 Murph Dora Style 50 Pull 100 Merkins (or 150 if you didn’t listen to the Q) 150…

Date: 2026-03-21 AO: Eagle’s Nest Q: Audit , PAX: Squash, Waterboy, Blip, Dovetail, Wax On, Audit, Strat, Slice, Wheelie, Buckshot FNGs: None COUNT: 10 WARMUP: Good mornings / Grass Grabbers / arm circles / seal claps/ OH claps / copperhead merkins / Willie mays Hayes / SSH THE THANG: Thang 1: Starfish Pax circle up with Cindy. Bear crawl to center and then crawl bear one station to the right. Use the Cindy there for 10 shoulder press. Rinse and repeat until back to your Cindy. 10 rounds or 100 reps in total. >From circle, lunge walk to middle and…

Date: 2026-03-21 AO: The Furnace Q: Little Red , PAX: Capsized, Turtle, Wrecking Ball, McLovin, Little Red, Mr. Schneebly, Paddywhack, SpeedSquare, BeWell, Sockos, Olive Garden , David Bobbit (Dora) FNGs: 1 David Bobbit (Dora) COUNT: 12 Welcome to F3! My name is Little Red, I’ll be your Q for today!!! F3 is global organization, 5 core principles are: 1. Open to all men 2. Always free 3. Held outdoors whether rain or shine 4. Led in a rotating fashion 5. Ends in a circle of trust I am not professional so modify as necessary. WARMUP: Whillie Mays Hays OYO Flamingos…

Date: 2026-03-18 AO: Nevermore Q: Blip , PAX: Blip, Wax On, Audit, Wheelie FNGs: None COUNT: 5 WARMUP: Good mornings, arm circles, flapjack, Willie Mays Hayes, and Copperhead Squats THE THANG: Run, Ruck, and/or Walk Tags: Nevermore, Blip, Wax On, Audit, Wheelie

Date: 2026-03-18 AO: The Trenches Q: BeWell , PAX: Paddywhack, BeWell FNGs: None COUNT: 2 We ran COT: BeWell energy for the remainder of the week with school Paddywhack praise for everything that happened with car on Monday Tags: The Trenches, Paddywhack, BeWell

Date: 2026-03-19 AO: The Bluff Q: Audit , PAX: Wax On, Squash, Audit, Wheelie, Dovetail, Wreck-it Ralph, Waterboy FNGs: None COUNT: 7 I am Audit and I’ll be your Q this morning. Built on our 5 core principles we are here to grow as leaders for our communities. Thank you for being out and pushing me to be better! WARMUP: Old man Artificial turf swipers – nice and slow and hold the last for a nice stretch Lunge with trunk twist SSH Squat hold with seal and OH claps Copperhead merkins nice and slow Mosey Squats / Merkins / Lunges…

Date: 2026-03-17 AO: The Union Q: Audit , PAX: Flash, Audit, Wreck-it Ralph, Wheelie, Dovetail, Wax On, Waterboy FNGs: None COUNT: 7 WARMUP: Good Mornings / Inchworm to merkin / Abe Vigodas / Inchwork to merkin / SSH / Bolt 45s / Inchwork to merkin THE THANG: 4 Leaf Clover: Using the baseball diamond (4 bases = 4 leafs) Sprint to 1st, 5 merkins. Broad jump to 2nd, 5 merkins. Lunge walk to 3rd, 5 merkins. (Reverse lunge walk for round 3) Bear crawl home for burpees. At home, descending burpees per round. 10/8/6/4/2 4 Part Circuit: 10-1 in reps…

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.…