F3 Tucson

Date: 2026-01-15 AO: ao-the-bluff Q: Audit PAX: Wax On, Dovetail, Wheelie, Squash, Slag, SMALL FRY FNGs: None COUNT: 7 Welcome to F3, I am Audit and I will be your Q this morning. I am no professional so modify as necessary. 5 Core tenets reviewed, disclaimer fully completed, and got into it. I promised a non-heavy BD this morning for those participating in Krampus but I also promised sweat. So while we did not use Cindy we still put work in this morning. WARMUP: Good mornings / Ysons (Back half of Mike Tyson merkins only) / Willie Mayes Hayes /…

Date: 2026-01-14 AO: ao-nevermore Q: Slag PAX: SMALL FRY, Blip, Wax On, Audit, Wheelie FNGs: None COUNT: 6 WARMUP: Good mornings, side straddle hops THE THANG: jog a lap, pick 3 cards from the workout deck… and repeat COT: Prayers and mental awareness on focusing on those closest to us. Ensuring we are providing what our friends and family need from us. Focus on what’s important and block out the noise. Tags: ao-nevermore, SMALL FRY, Blip, Wax On, Audit, Wheelie

Date: 2026-01-12 AO: ao-the-furnace Q: hooligan PAX: Wrecking Ball, Capsized, BeWell, hooligan FNGs: None COUNT: 4 WARMUP: Willie Mays, Windmills, Goofballs. THE THANG: Pull, Push, Squat, Burpee, Run. MARY: ANNOUNCEMENTS: Krampus is this Friday night/Saturday morning, starting and ending at Eagle’s Nest. COT: Wrecking Ball needs strength with making kids’ college plans. hooligan reflecting on impending empty nesting. Tags: ao-the-furnace, Wrecking Ball, Capsized, BeWell, hooligan

Date: 2026-01-10 AO: ao-the-furnace Q: BeWell PAX: BeWell, Sockos, Capsized, Stroop, Gogurt, Newt, Turtle FNGs: None COUNT: 7 WARMUP: Super Windy so movement was in order: 5-1 Motivators Good Mornings Michael Phelps Willie Mays Hayes Brief introduction into the basics of Tai Chi as we began our cultural journey THE THANG: Everyone except two people got a card with a location and workout (list below). They are to do the workout until someone without a card comes up to them. They do 5 reps of the exercise together and the card gets transferred to the other person. The now card-less…

Date: 2026-01-10 AO: ao-eagles-nest Q: Squash , Audit, Dovetail, Little Red PAX: Wheelie, Wax On, SMALL FRY, Strat, Waterboy, Blip, Spike, Buckshot, Foxtrot FNGs: None COUNT: 13 Our chiliest Eagle’s Nest yet I think, but the camaraderie was warm (as were we by the end of the workout). WARMUP: Squash started things off with arm circles forward and back, overhead claps, seal claps, then some Side Straddle Hops and some nice slow Abe Vagodas, then Copperhead Squats followed by Copperhead Merkins. THE THANG: Squash also had the first part of the workout, and was it ever a doozy. We’re calling…

Date: 2026-01-08 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell FNGs: None COUNT: 1 Notice: There’s some space next to me that can be filled with anyone with determination in their heart and shoes on their feet! The trenches is a great place to reset midweek and have some time on your own in nature. Don’t let the gloom scare you, or think you need to be a certain skill level. We are all here to support each other day in and day out. So if you’re on the fence on whether or not to come, think of the community that relies…

Date: 2026-01-08 AO: ao-the-bluff Q: Wax On PAX: Dovetail, Squash, Audit, SMALL FRY, Slag, Waterboy FNGs: None COUNT: 7 WARMUP: 1min SSH 1min Air Squat 1min Inchworm 2 Rounds THE THANG: Thang 1: Interval Grinder 25sec work/25sec rest Cindy Swings Cindy Squats Merkins Thrusters Alternating Rows Three Rounds Proud of Audit for joining us during the second round. It’s hard to show up late, so way to commit, brother. Thang 2 – 10min Emom Min 1 – 15 Cindy High Pulls Min 2 – 5 Rows Left, 5 Rows Right, 5 Thrusters Five Rounds (we did 4 due to time…

Date: 2026-01-07 AO: ao-nevermore Q: Blip PAX: SMALL FRY, Wax On, Slag, Audit, Foxtrot FNGs: None COUNT: 6 WARMUP: Good mornings, Willie Mays Hayes, Arm circles, leg swings THE THANG: Walk/Ruck/Run a lap and then roll the die for the following exercises (20 reps ea): 1 – Squats 2 – Lunges 3 – Calf raises 4 – SSHs 5 – Merkins 6 – Bleacher set (1 ea) MARY: None ANNOUNCEMENTS: Krampus on the 16th. Men’s Bible and Book Studies begin next Tuesday and Wednesday, respectively. Sign up on the Vail Christian website or app. COT: Kids getting back into the…

Date: 2026-01-06 AO: ao-the-union Q: CareBear PAX: Wax On, Spike, Blueline, Slag, SMALL FRY FNGs: None COUNT: 6 Six HIM gathered in the gloom with one goal: leave absolutely everything on the track. No excuses. No shortcuts. Just grit. This Work Out was Modeled from Go Ruck’s Burpees Out BD. Welcome Back Slag! Good to see you! WARMUP: 10 Copperhead Squats IC 4 is 1 10 Cindy Swings On Q 10 Overhead Claps IC 4 is 1 10 Sir Fazio Arm Circles IC 4 is 1 THE THANG: We kicked things off with a 0.5-mile ruck shuffle around the ball…

Date: 2026-01-05 AO: ao-the-furnace Q: Capsized PAX: BeWell, hooligan FNGs: None COUNT: 3 WARMUP: LBAC Imperial Walkers Grass Grabbers 1/2 lap THE THANG: Murph ‘n Burp! 3 min EMOM timer was set The pax started with 10 burpees and the broke into 5-10-15 (pull-push-squat) until the timer signalled another 10 burpees. Rinse and Repeat! The goal was to prioritize burpees so pax managed their own tanks to throw in a mini lap or water breaks in between. 10 rounds equal 100 BURPEES! hooligan reminded us he hates burpees and he sounded determined to make sure I don’t take another Monday…

Date: 2026-01-03 AO: ao-the-furnace Q: Turtle PAX: Sockos, Mater, Wrecking Ball, Yo-Yo, BeWell, Turtle, Capsized FNGs: None COUNT: 7 WARMUP: Little baby arm circles Copperhead squats (shoutout BeWell) Plank holds THE THANG: Today’s BD followed the stages of the Hero’s Journey, 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 the other runs, then switch.…

Date: 2026-01-03 AO: ao-eagles-nest Q: Wheelie PAX: Strat, Dovetail, Slice, Squash, Little Red, Wax On, SMALL FRY, Waterboy, Buckshot, Jarvis FNGs: 1 Jarvis COUNT: 11 WARMUP: Good mornings 5 burpees Arm circles fwd Flapjack 5 burpees Imperial walkers 5 burpees THE THANG: Split into groups of 5 and 6 Buy-in: 5 burpees Indian WALK soldier carry,last person does 5 burpees. Buy-in: 5 burpees AMRAP curls 4 girls, everyone in line does 5 burpees Al Gore for the 6 Buy-in: 5 burpees Copperhead squats, everyone in line does 5 burpees Al Gore for the 6 Buy-in: 5 burpees AMRAP Calf raises,…

Date: 2026-01-01 AO: ao-the-bluff Q: CareBear PAX: Wheelie, Squash FNGs: None COUNT: 3 3 PAX Braves the Gloom this A.M. Great start to a New Year! We had the Gift of Rain this A.M. (What a treat!) WARMUP: 8 Copperhead Squats IC 4 is 8 Jungleboy Squats on Q 8 Overhead Claps IC 4 is 1 8 Sir Fazio Arm Circles Forward 8 Sir Fazio Arm Circles Backward JUST THE ONE THANG: 100 Burpees OYO MARY: Recovery Slowsey to the Stop Sign. (Audit we touched the line.) ANNOUNCEMENTS: 2nd F Lunch tomorrow! Krampus is coming! COT: CareBear Prayed us out!…

Date: 2025-12-31 AO: ao-run-club-the-trenches Q: BeWell PAX: Daffy duck, BeWell FNGs: None COUNT: 2 WARMUP: Stretchies THE THANG: Both ran about a 5k, good way to end the year ANNOUNCEMENTS: COT: Daffy duck reflected on a pretty good year, and is looking forward to financial decisions in the future. BeWell reflected on ups and downs this year and looking forward to better discipline in the next year. Tags: ao-run-club-the-trenches, Daffy duck, BeWell

Date: 2025-12-31 AO: ao-nevermore Q: Little Red PAX: Wheelie, Blip, Foxtrot, Big Bad, Anthony Wolf (HuffnPuff) FNGs: 1 Anthony Wolf (HuffnPuff) COUNT: 6 WARMUP: Whillie Mays Hays Arm circles Flapjacks Good mornings OYO leg swings OYO Hs stretch SSH Calf raises THE THANG: PAX Rucked a lap after each set of exercises and then held Al Gores for the six 15-10-5(5 On my down) Merkins 15-10-5(5 On my down) Squats 15-10-5(5 On my down) Lunges 15-10-5 Imperial Walkers MARY: Naaaaah not today ANNOUNCEMENTS: 2ndf lunch at street tacos on Friday at 11:00 KRAMPUS on Jan 16th Bible and book study…

Date: 2025-12-30 AO: ao-the-union Q: CareBear PAX: Dovetail, Wheelie, Capsized, Krampus, Blueline, Wrecking Ball, Flash, Chisel, Alttitude, Chernobyl, Gold Digger, 2-Stroke FNGs: 2 Gold Digger, 2-Stroke COUNT: 12 WARMUP: Quick Ruck around the ball fields to the Pitch. 10 Copperhead Squats IC 4 is 1 8 Ruck Arm Circles IC 4 is 1 (Forwards) 8 Ruck Arm Circles IC 4 is 1 (Flapjack) 10 Willie Mays Hayes IC 4 is 1 5 Ruck Over Burpees (Missed a Core Value) THE THANG: O’ Boy! 2 PAX Ran the Gauntlet While the others Worked! The Gauntlet: PAX Army Crawled while they pushed…

Date: 2025-12-29 AO: ao-the-furnace Q: Little Red PAX: Wrecking Ball, Mater, Capsized FNGs: None COUNT: 4 WARMUP: OYO: delt stretches, triceps and touch your toes Willie Mays Hays SSH Copperhead Squats Arm circles Flapjacks Good Mornings THE THANG: A lot of times in life, we get sick and there’s a cycle. We feel ok so we still do crap instead of resting which is the incubation stage Incubation Stage: 5 min AMRAP • 15x merkins • 15x sit-ups • 15x high knees But then we start getting worst and then eventually we are just dying:heavy_exclamation_mark::heavy_exclamation_mark: Prodromal and Illness Stage: 10…

Date: 2025-12-27 AO: ao-eagles-nest Q: Audit PAX: Wheelie, SMALL FRY, Dovetail, Little Red, Strat, Blip, SpeedSquare, Waterboy, Foxtrot FNGs: None COUNT: 10 WARMUP: SSH / Imperial Walkers/ from squat position: arm circles fwd and back, seal claps, OH claps / mosey to light pole and back THE THANG: Thang 1: Pulses Squat / Merkin / & Sit up pulses – 10 pulses = 1 squat then 10 prisoner merkins = 1 merkin then 10 LBCs into a full sit up = 1 sit up. 1 of each of these = 1 round. We did 10 rounds with mt climbers in…

Date: 2025-12-24 AO: ao-nevermore Q: Wheelie PAX: Wax On, SMALL FRY, Blip, Little Red, Foxtrot FNGs: None COUNT: 6 WARMUP: Side straddle hops, leg swings OYO THE THANG: Walk a lap passing mace around Run a lap and stepups while awaiting the 6 Repeat ANNOUNCEMENTS: Blip Christmas Eve services at Vail Christian 4,6,and 8 today Krampus Jan16 Wax On Make America Burpee Again month of January Little Red Nailed his calc exam Blender back home and feeling better COT: Wax On Holiday season family tensions Wheelie safety while wheeling with extended family today. Tags: ao-nevermore, Wax On, SMALL FRY, Blip,…

Date: 2025-12-23 AO: ao-the-union Q: Dovetail PAX: Wheelie, Wax On, Audit, Capsized, SMALL FRY, Waterboy FNGs: None COUNT: 7 Forgot to do a boy band photo, so this one is courtesy of AI. WARMUP: – SSH – Arm circles – Overhead press – Rows – Deadlifts – Copperhead squats THE THANG: Divided into teams of two. Six stations with different weights, and fire hoses for stations five and six. Each team rolls a die and takes the weights at that station to the end of the parking lot and back while the rest of the packs does the exercise at…