F3 Tucson

Date: 2026-02-05 AO: ao-the-bluff Q: Squash PAX: Wax On, Dovetail, Wheelie, Andrew Morgan FNGs: None COUNT: 5 WARMUP: Arm Circles, Overhead Claps, Abe Vigodas, Copperhead squats THE THANG: Phase 1: Ladder 2 Cindy burpees, 2 Carolina Dry Docks, 2 Derkins, 2 Merkins, 2 Irkins. And so on through 4, 6, 8 of each. For a total of 100 pushup-type-things. Phase 2: Wall sits Sit for 20s, rest a bit, repeat 5x 10x Copperhead squats Sit for 20s, rest a bit, repeat 5x 20x Jump squats Phase 3 (might halve been 4, can’t recall) 20x 1-leg calf raises. Repeat for other…

Date: 2026-02-04 AO: ao-nevermore Q: Wheelie PAX: Wax On, Foxtrot FNGs: None COUNT: 3 WARMUP: Yep THE THANG: Did that too MARY: nope. ANNOUNCEMENTS: F3 lunch this Friday! Full credit to Wax On for the boy band art. COT: Wax On Single dadding it this week. Patience. Wheelie M is having tough conversations at church followed by dental surgery. Tags: ao-nevermore, Wax On, Foxtrot

Date: 2026-02-04 AO: ao-run-club-the-trenches Q: BeWell PAX: Daffy duck, BeWell FNGs: None COUNT: 2 Stretches OYO Run about 3 miles Daffy duck going the extra mile with some sprints afterward COT Daffy duck dad’s good friend going through cancer and not making good decisions concerning health BeWell patience with work drama Tags: ao-run-club-the-trenches, Daffy duck, BeWell

Date: 2026-02-03 AO: ao-the-union Q: Dovetail PAX: Wax On, Wheelie, Flash, Golddigger FNGs: None COUNT: 5 Barely chilly for the first Union of February. WARMUP: – Starting out 🌶️ with 5 to 1 Burp-i-vators: hops, squats, merkins, groiners – Sir Fazio arm circles – Michael Phelps – Hillbillies – Copperhead squats Mosey to basketball court THE THANG: Stations with a timer doing suitcase carry with traffic cone bases YHC found during Krampus planning. One lap of the court at chosen speed. Stations had dumbells, cindy, elastic bands, light cindy, the ledges, and suicides Round 1: – 70# overhead dumbbell press…

Date: 2026-02-02 AO: ao-the-furnace Q: Capsized PAX: BeWell, Turtle, Daffy duck, Capsized, Ghostbuster FNGs: None COUNT: 5 WARMUP: Good Mornings Imperial Walkers Grass Grabbers Willie Mayes Hayes THE THANG: Preparing for the Expected… Merkins and Big Boy Sit Ups… that’s all she wrote! Pax started at the first come, completed 5 merkins, traversed 25 yds out to come 2 via farmer carry with Cindy and completed 10 BBSUs before farmer carry back. Each round, the pax added 5 merkins to their total (10, 15, 20… etc). YHCs specially curated “Push” playlist kept time for the AMRAP session. About halfway through,…

Date: 2026-02-02 AO: ao-the-furnace Q: hooligan PAX: Capsized, BeWell, hooligan FNGs: None COUNT: 3 WARMUP: Willie Mays, SSH, LB Arm Circles. THE THANG: pull, run to first cone, push, run to second cone, run back to grinder and repeat. MARY: ANNOUNCEMENTS: we are thinking of bringing back Saturday breakfast but would need to be 8am for hooligan to attend. COT: Capsized hoping his mom’s time with Carly and Cassidy is smooth and enjoyable. Wisdom offered: most important part of the Torah is read this week and it’s called Yitro (Jethro) after Moses’ non-Jewish father-in-law. Yitro gives Moses good advice which…

Date: 2026-01-29 AO: ao-the-bluff Q: Wax On PAX: Audit, Dovetail, Wheelie, Squash, Andrew Morgan FNGs: None COUNT: 6 WARMUP: Side straddle hops Inchworms with merkins High knees Two round, 30s each THE THANG: 6 stations, 10 reps each, AMRAP Curls for the girls Cindy thrusters Skull crushers Cindy hold flutter kicks IC Abyss merkins Med ball double tap sit ups 7 rounds were achieved. The pax agreed doing 10 rounds for time would make a lovely IPC workout. MARY: 1 burpee for Andrew Morgan who was questioning if a workout without burpees even counted as a workout. ANNOUNCEMENTS: 2nd F…

Date: 2026-01-28 AO: ao-nevermore Q: Wheelie PAX: Audit, Wax On, Blip, Foxtrot FNGs: None COUNT: 5 WARMUP: OYO good mornings and stretches THE THANG: Keep count of your laps with merkins and big boi sit ups. Lap 1: 1 of each Lap 2: 2 of each Etc ANNOUNCEMENTS: 2nd F lunch not this Friday but next. TBA. COT: Blip has a few biopsies coming up Tags: ao-nevermore, Audit, Wax On, Blip, Foxtrot

Date: 2026-01-28 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell, Sockos, Daffy duck FNGs: None COUNT: 3 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-run-club-the-trenches, BeWell, Sockos, Daffy duck

Date: 2026-01-27 AO: ao-the-union Q: CareBear PAX: Dovetail, Twin Peaks (Spirit of St. Louis) FNGs: None COUNT: 3 3 HIMS ventured to The Union this A.M. to remember Tyler Phelps of Knoxville. Never Forget @Cardinal! Warm-up: 15 Side Straddles Hops IC 4 is 1 10 Tempo Merkins IC 4 is 1 10 Flutter Kicks IC 2 is 1 10 Little Baby Arm Circles Forward IC 4 is 1 10 Little Baby Arm Circles Backward IC 4 is 1 10 Hallelujahs IC 4 is 1 10 Knoxville Cherry Pickers IC 4 is 1 20 sec Sampson Hold 10 Willie Mays Hayes…

Date: 2026-01-26 AO: ao-the-furnace Q: Wrecking Ball PAX: hooligan, BeWell, Twin Peaks (Spirit of St. Louis) FNGs: None COUNT: 4 I am wrecking ball, and I’ll be your Q. I’m not a professional, so exercise at your own risk, and modify as necessary. WARMUP: all = on my cadence: *10 Good Mornings *10 Willy Mays *10 Toy Soldiers *10 lbc’s (forward), flapjack, 10 lbc’s backward. THE THANG: run .25 all together, then OYO: – .25 mile run – 5 pull-ups – 10 squats (or :30 wall sit) – 10 dips – 10 step-ups – 10 merkins – :30 plank Wash-rinse-repeat…

Date: 2026-01-20 AO: ao-the-union Q: CareBear PAX: Daffy duck, Wax On, Waterboy, CareBear, Dovetail, Wheelie, Blueline FNGs: None COUNT: 7 WARMUP: Various Warm-Ups were completed! Including Arm-Circles, Jungle-Boy Squats, Seal Claps, and Squats! THE THANG: Third annual Ultimate Fris-Burpee! Rules are easy, Score and you Get to do 10 Burpees, while the other team does 5. Make an incomplete pass, that is 5 Burpees! Very Quickly PAX realized that this game is more about Burpees and less about playing Frisbee. Many Burpees were done! Shout out to Daffy duck for playing all time offense for the second half, this is…

Date: 2026-01-24 AO: ao-the-furnace Q: Sockos , Capsized, BeWell, Chicken scratch, Woody PAX: Woody, Chicken scratch, BeWell, Capsized FNGs: None COUNT: 5 WARMUP: -Grass Grabbers -Good Mornings -8 to 1 motivators -Low Plank – Count to 60 THE THANG: Schooling (The roots of education are bitter, but the fruit is sweet) -Merkins – 25 -Squats – 25 -Lunges – 20 -Little Baby Crunches – 25 Hold a squat until everyone is done -Merkins – 25 -Squats – 25 -Lunges – 20 -Little Baby Crunches – 25 Hold a squat until everyone is done Apprenticeship (I hear and I forget. I…

Date: 2026-01-24 AO: ao-eagles-nest Q: Wheelie PAX: Wax On, Buckshot, Dovetail, Spike, Waterboy, Wreck-it Ralph, Foxtrot FNGs: None COUNT: 8 WARMUP: Oops. THE THANG: The thang: Teams of 4-5 people 1 team is the wall czar and you’ll moving a Cindy wall like the London bridge (but only 10 yards). Wall czar / Timer team MOT: 1. Bucket brigade (all teams) 2. Murder bunny/bear crawl (all teams) 3. Soldier carry/inch worm (all teams) 4. Repeat Walls should be neat and reasonably stable. Other teams, moving through stations: 1. AMRAP merkins and flutter kicks 2. AMRAP lunge and big boi sit-ups…

Date: 2026-01-14 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell, Sockos FNGs: None COUNT: 2 This was from last week, but forgot and credit where credit is due. Sockos was out there, and you can be too! Tags: ao-run-club-the-trenches, BeWell, Sockos

Date: 2026-01-22 AO: ao-the-bluff Q: Wax On PAX: Audit, Wheelie, Slag, Andrew Morgan FNGs: None COUNT: 5 WARMUP: Various moving stretches on our way to the bottom of the hill. THE THANG: We ascended the hill. MARY: included throughout. ANNOUNCEMENTS: 2nd F lunch approaches COT: Prayed for mental health awareness for men leading lives of quiet desperation Sorry for the crappy boy band pic. Arms were too shaky to hold still for a low light picture. I promise five men ascended the hill and returned to basecamp. Nobody got left behind. The workout description is purposely vague, because the PAX…

Date: 2026-01-21 AO: ao-nevermore Q: Wheelie PAX: Audit, Wax On, Blip, Slag, Foxtrot FNGs: None COUNT: 6 WARMUP: Good mornings 5-1 motivators Copperhead merkins Copperhead squats THE THANG: 1. Light jog a lap. Quick walk through bleacher steps (no run, no step skips). Out and back. 2. 60 low slow shuffle left leg leading, 60 low slow shuffle right leg leading. Finish lap at moderate pace. Recover ~30s 3. repeat #2. 4. Fast consistent lap, not a sprint. Recover ~30s 5. Bleacher steps, sideways, 1st set of stairs left leg first up, left leg first down. 2nd set of stairs…

Date: 2026-01-19 AO: ao-the-furnace Q: BeWell PAX: BeWell, hooligan FNGs: None COUNT: 2 WARMUP: It was chilly, so: Good Mornings Windmill something or others Twists THE THANG: Run 1/2 lap around park 3 rounds of 5 min EMOM timer with 30 second break in between. Remember how many sets of 5-10-15 were done in round 1 and try to beat your score in the next 2 rounds Finish with another 1/2 lap ANNOUNCEMENTS: Even in the gloom F3 still meets COT: hooligan Kate (if I remember correctly) new baby! BeWell Brother in law going through some mental difficulties and M…

Date: 2026-01-17 AO: ao-the-furnace Q: Gogurt PAX: Woody, Turtle, Stroop, Mr. Schneebly, Daffy duck, Gogurt FNGs: None COUNT: 6 WARMUP: – 8 – Good Mornings (in cadence) – 10 – Abe Vigoda (Old Man Windmill) – 4/each – Tie Fighters (arm circles in lunge position) – 10 – Copperhead Jump Squats – 3-1 Motivator THE THANG: 7 puzzles were distributed in grab bags around the park. To win a team must find and complete two puzzles with a total of 15+ pieces. Stealing a spare piece from another team = 1.5x regular cost to earn it. Pax ran in teams…

Date: 2026-01-17 AO: ao-eagles-nest Q: Blip PAX: Strat, Capsized, Wheelie, Little Red, Waterboy, Dovetail, Wreck-it Ralph, Slice, Blip, Squash, Wax On, SMALL FRY, Blueline, Buckshot, CareBear, Flounder, Wrecking Ball, BeWell FNGs: None COUNT: 18 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: ao-eagles-nest, Strat, Capsized, Wheelie, Little Red, Waterboy, Dovetail, Wreck-it Ralph, Slice, Blip, Squash, Wax On, SMALL FRY, Blueline, Buckshot, CareBear, Flounder, Wrecking Ball, BeWell