F3 Tucson

Date: 2026-02-24 AO: ao-the-union Q: Wax On , PAX: Dovetail, Squash, Wheelie FNGs: None COUNT: 4 WARMUP: Pax took turns selecting various warmups. THE THANG: 40/20 Tabata stations – 3 rounds 80# Kettlebell named Bertha – squat or deadlift Bodyweight Deck of crazy exercises – draw and obey 20# Wallballs 35# Kettlebell swings 14# Wallball Side Slam 20# Medball Slams Banded Curls for the Gurlz Workout Dice – Roll and Obey Jumprope Ab station – crunches or whatever MARY: included ANNOUNCEMENTS: 2nd F lunch next week ao-eagles-nest has Q source this week and the workout design needs more people. Go…

Date: 2026-02-23 AO: ao-the-furnace Q: Wrecking Ball PAX: hooligan, BeWell, Capsized FNGs: None COUNT: 4 I’m Wrecking Ball, & I’ll be your Q. I’m not a professional, so modify as necessary. WARMUP: In Cadence: – Good Mornings – Standing bird dogs – Willy Mays Hayes OYO upper body THE THANG: w/ a partner, 1 pax runs while the other does AMR(reps)AP. Timer was set for 10 mins, Pull-ups Push-ups Squats. Everybody ran at least 1.5 miles, and completed (at least) about 1/2 the Murph exercises MARY: ANNOUNCEMENTS: 2F lunch is coming. BeWell will give more details COT: hooligan’s travels to…

Date: 2026-02-21 AO: ao-the-furnace Q: Capsized PAX: Sockos, BeWell, Paddywhack, Mr. Schneebly, Yo-Yo, Capsized, Newt, Woody, Side Car, Solo Cup, Side Car, Solo Cup, Goober FNGs: 3 Side Car, Solo Cup, Goober COUNT: 11 WARMUP: Good Mornings LBACs Willie Mayes Hayes THE THANG: Heavy is the Head: Pax headed over to the basketball court to find a crown (50lbs sandbag) waiting for them. They circled up and one by one, pax took turns carrying the crown rifle carry around the circle while the rest held plank/squat hold. After passing off the crown, everyone did 3 burpees. Decisions Have Consequences: Rd…

Date: 2026-02-21 AO: ao-eagles-nest Q: Wax On PAX: Squash, Dovetail, Blip, Strat, Buckshot, Foxtrot FNGs: None COUNT: 7 WARMUP: Good Mornings SSH Imperial Walkers Toy Soldiers Arm Circles Squat to OH Reach 5 OYO Burpees THE THANG: MOT: Over Unders to the pavilion 20 Step Ups 25 Irkins 20 Dips 3 Rounds MOT: Side to Side pass to baseball bleachers 10 Staggered Merkins 20 Explosive Squats from seated position 25 Calf Raises 3 Rounds MOT: Plank ball pass to the hill Bear crawl up hill 10 IC Mountain Climbers Lunge walk down hill 20 LBC 3 Rounds MOT: just walk…

Date: 2026-02-18 AO: ao-run-club-the-trenches Q: BeWell PAX: Daffy duck, BeWell, Paddywhack FNGs: None COUNT: 3 We out here running! COT: Direction, healing and strength Tags: ao-run-club-the-trenches, Daffy duck, BeWell, Paddywhack

Date: 2026-02-19 AO: ao-the-bluff Q: Slag PAX: Wheelie, Squash, Dovetail FNGs: None COUNT: 4 WARMUP: 5 to 1 motivators, good mornings, THE THANG: flip 4 workout cards run 100 yards, and repeat. COT: Focus on family and supporting our spouses and children through transitions in work and life. Continued thanks to the men who show up as often as they can to motivate and encourage each other!! Tags: ao-the-bluff, Wheelie, Squash, Dovetail

Date: 2026-02-19 AO: ao-nevermore Q: Wheelie PAX: Wheelie, Foxtrot FNGs: None COUNT: 2 WARMUP: Few seconds of stretching THE THANG: Run. That’s it ANNOUNCEMENTS: Nope COT: Done. Tags: ao-nevermore, Wheelie, Foxtrot

Date: 2026-02-17 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell, Daffy duck FNGs: None COUNT: 2 The usual with the usual! Tags: ao-run-club-the-trenches, BeWell, Daffy duck

Date: 2026-02-17 AO: ao-the-union Q: Wheelie PAX: Wax On, Slag FNGs: None COUNT: 3 WARMUP: SSH Copperhead merkins Good mornings Copperhead squats THE THANG: In no particular order and no downtime. After grouping of several exercises, we had a “break” with a 2x mosey around the basketball court. Merkins Rows on the railing Big boi sit-ups Curls 4 gurls Overhead press Ruh-row Dead lift stepups Dips Carolina dry dock Flutter kick Lbc + penguins Derkins Hi/Lo plank Cindy Pullover Derkin ANNOUNCEMENTS: Nope COT: Wax On and Slag M’s out of town and lots of traveling for kiddo schedules Wheelie’s M…

Date: 2026-02-16 AO: ao-the-furnace Q: Capsized PAX: hooligan, BeWell, Paddywhack, Capsized FNGs: None COUNT: 4 WARMUP: Good Mornings Imperial Walkers Willie Mayes Hayes Frankensteins THE THANG: YHC ate the timer for 25 minutes. Half to build, half to inspect our work for quality assurance. These babies need to outlast the Egyptians’! Pax started with round one reps and then moseyed out to the fence and back to start the next round. R&R. Build: Rounds (Pull, Push, Squat): 1, 2, 3 2, 4, 6 3, 6, 9 4, 8, 12 … Goal was to get to 10! At the halfway point…

Date: 2026-02-14 AO: ao-the-furnace Q: Turtle PAX: Capsized, Turtle, Ghostbuster, Paddywhack, Mr. Schneebly, Sockos, Nestor (Tequila!) FNGs: 1 Nestor (Tequila!) COUNT: 7 WARM UP: Little baby arm circles Copperhead squats (shoutout BeWell) Bird dogs THE THANG: We followed the stages of the Hero’s Journey once again, which is possibly the oldest story of mankind. In it, an ordinary person is called into challenge, tested by struggle, transformed through effort, and returns stronger for the good of others. I chose a song to represent each stage of the journey along with an exercise that symbolically embodies it. One man works while…

Date: 2026-02-14 AO: ao-eagles-nest Q: Wax On PAX: Waterboy, Spike, Strat, Wheelie, Dovetail, Audit, Wreck-it Ralph, Squash, Buckshot, foxtrot FNGs: None COUNT: 11 WARMUP: Warming Circle. Walk in a circle while performing the following moves: high knees, toy soldiers, runners quad stretch, on your toes, on your heels, toes out, toes in. Back to your cindy. SSH 25 IC Side Lunge 15 each side Side Arm Circles 20ish each direction Jaylows. 10 IC THE THANG: Thang 1: “The Side Hustle” Partner up. AMRAP 15 Minutes While Partner A works, Partner B holds a Side Plank (switch every round) 10 Cinder…

Date: 2026-02-12 AO: ao-the-bluff Q: Audit PAX: Wax On, Squash, Wheelie, Slag FNGs: None COUNT: 5 Did a few warmups – Q didn’t plan these so very much off the cuff and what felt good at the time. The thang were 2 kettlebell combo workouts with a little active rest running in between sets. Thang 1 at the AO: Hells Bells 3 exercises back to back with 6 reps each (The hell part). Short mosey to street and back after sets 1/3/6 Exercises: Swings / Clean into squat / Thruster 6 rounds completed Thang 2: Walk to second fire hydrant…

Date: 2026-02-11 AO: ao-nevermore Q: Slag PAX: Wax On, Wheelie, Foxtrot FNGs: None COUNT: 4 WARMUP: Little of this little of that. THE THANG: Accelerate just shy of injury, recover repeat. Make your lungs burn like the first day of high school track, laugh with a friend in your shared exhaustion and push each other just a little more than you would alone. Pretend your still 16 just until the sun peeks over the mountains. MARY: crunches on the bleachers COT: be mindful of how we spend our time. How we spend our days is, of course, how we spend…

Date: 2026-02-11 AO: ao-downrange Q: Dovetail PAX: Dovetail, Tapout, Priceline, Stand and Deliver, Grimmace, Mr. Hand, Sprocket, Oodles FNGs: None COUNT: 12 100 dueling burpees for EC. I joined around 63. 3 guys from downrange including myself, Grimmace from GA, and Stand and Deliver from TX. WARMUP: SSH, arm circles, 5 penalty burpees x 2, Hairy Rockettes THE THANG: Grabbed coupons and moseyed over to a big grassy area. Split into 3 teams of four. Got down on our six in the wet grass for an mot across the park that consisted of the rear man doing a World War…

Date: 2026-02-09 AO: ao-the-furnace Q: BeWell PAX: BeWell, hooligan, Capsized, Paddywhack, Wrecking Ball FNGs: None COUNT: 5 WARMUP: Good mornings Freedom twists LBAC Willie Mays Hayes THE THANG: Small run (1/2 the park) 4 rounds of 6 minutes each with a 30 second break in between. The goal was to do atleast 5 sets of 5 pull ups, 10 merkins, and 15 squats per round. 5 sets x 4 rounds = full Murph movements. PAX encouraged to modify down in order to keep momentum going. Small run (1/4 mi ish) ANNOUNCEMENTS: 2nd F breakfast poll up and will close on…

Date: 2026-02-10 AO: ao-the-union Q: Wheelie PAX: Wreck-it Ralph, Wax On, Slag FNGs: None COUNT: 4 WARMUP: 5-1 motivators Good mornings Copperhead squats Jump squats THE THANG: Mosey Overhead press Curls 4 girls Mosey Stepups Stepups with Cindy Calf raises Mosey soldier carry Cindy Rut-rows (probably not the right spelling, but it is phonetic) Dead lifts Mosey Big boi sit-ups Plank o Rama American hammers with Cindy Derkins Mosey Cindy toss – bear crawl to beat toss. Decline Carolina dry docks Mosey Lunges Mosey ANNOUNCEMENTS: New AO plant under consideration in the near future. More to follow. Consider how you…

Date: 2026-02-07 AO: ao-eagles-nest Q: Squash PAX: Dovetail, Wax On, Waterboy, Slice, Flash, Walt (Antonio), Wheelie, Buckshot, Foxtrot FNGs: None COUNT: 10 WARMUP: We did warmups THE THANG: Random draws from a card deck. The # determined the # of reps 2, 3, or 4 was really plus 5, to 7, 8, and 9 reps for those If the suit was hearts, then bonus! we got to double the exercise. So a 4 of hearts, which is really 9, would incur 18 reps. A 7 of hearts would incur 14 reps. We didn’t make it all the way through the…

Date: 2026-01-31 AO: ao-eagles-nest Q: Audit , Wheelie, Dovetail PAX: Wax On, Squash, Wreck-it Ralph, Blip, Waterboy, Strat, Slice, Foxtrot, Stressball (DR), Polaroid (DR) FNGs: None COUNT: 13 Way to late Backblast, my apologies PAX since this BD wasn’t in your ME Jan numbers!! Stages of life: (Wheelie) Stage 1: Completely dependent on others – Back to back partner wall sit – wheelbarrow merkins – BBSU with patticake – Leg raises w/ Partner squat – B2B American Hammers Stage 2: (Audit) Crawl before we walk Bear Crawl approx 15 yards and perform 10 Monkey Humpers Choose your animal MOT coming…

Date: 2026-02-07 AO: ao-the-furnace Q: Turtle PAX: Yellowvater, Woody, Capsized, BeWell, Daffy duck, Wrecking Ball, Yo-Yo, Turtle, Flame FNGs: 1 Flame COUNT: 9 WARMUP: Little baby arm circles Willy mays hayes Bird dogs THE THANG: Sometimes songs move us emotionally. Today, they moved us physically. We did exercises based on the titles/choruses of a carefully curated playlist. We did this in a DORA style workout, where one man worked while the other ran, then switched. We did this until the song was over, then moved on to the next song/exercise. 1. “Sometimes (I run)” – run a lap together 2.…