F3 Tucson

Date: 2025-12-22 AO: ao-the-furnace Q: hooligan PAX: Chicken scratch, Capsized, Paddywhack, Wrecking Ball, hooligan FNGs: None COUNT: 5 WARMUP: Willy Mays, SSH, Windmills. THE THANG: 5x10x15 3 sets, then roll the dice to see whether you add 5 Burpees, 10 Big Boy Sit-ups, a 45 second plank, or 10 lunges, before doing a short park lap. MARY: ANNOUNCEMENTS: Krampus is January 16. Burpee January challenge (100/day), 45 day challenge coming up (including dietary stuff) Capsized will let us know, whoever is the Q in the future should bring a short idea to inspire the group during the COT. COT: Wrecking…

Date: 2025-12-20 AO: ao-eagles-nest Q: Wax On PAX: Slice, Spike, Audit, Dovetail, Walt (Antonio), Blip, SMALL FRY, Waterboy, Wheelie, Strat, Squash, Escrow FNGs: 1 Escrow COUNT: 13 WARMUP: – 20 SSH – 10 Imperial Walkers (each leg) – 10 Michael Phelps – 10 Good Mornings (block optional) – 5 Block Deadlifts THE THANG: :christmas_tree: Day 1 1 Block Thruster Run to light pole & back :christmas_tree: Day 2 2 Curls for the Girls 1 Block Thruster Run to light pole & back :christmas_tree: Day 3 3 Ruh Rows 2 Block Curls 1 Block Thruster Run to light pole & back…

Date: 2025-12-20 AO: ao-the-furnace Q: Capsized PAX: Sockos, Mr. Schneebly, Turtle, Paddywhack, Capsized, Wrecking Ball FNGs: None COUNT: 6 F3 is a network of small men’s workout groups for the invigoration of male community leadership. I am not a professional. As shown by my elf onesie dawned this morning. With the flag (north)pole strung with lights, the pax got after it to unpack our gifts! WARMUP: Good Mornings Rogue Snowflakes Reindeer poop picker-uppers Christmas Tree Huggers THE THANG: THE 12 DAYS OF CHRISTMAS The pax started at the Grinder with day 1, then took a trip to the North Pole…

Date: 2025-12-18 AO: ao-the-bluff Q: Audit , Wax On, Dovetail PAX: Squash, SMALL FRY FNGs: None COUNT: 5 Welcome to F3 I am Audit and I will be your Co-Q today. F3 always starts and ends on time except for today where Squash wanted to get after it and start early! I am no professional so please adjust as necessary. WARMUP: SSH / Abe Vigodas / Copperhead Squats / Copperhead merkins Mosey to Cul-de-sac to wake the neighbors SSH / Squats / Merkins Mosey back THE THANG: A day of reducing reps and cardio. We chose 3 exercises and performed…

Date: 2025-12-17 AO: ao-nevermore Q: Wax On PAX: Wax On FNGs: None COUNT: 1 When the Shovel Flag Stood Alone Before the sun could find its nerve, the Q arrived— cold wind worrying the dark, flags snapping like truth told plainly. He drove the shovel flag into frozen ground, steel biting earth, a standard raised for men who did not come. No headlights. No chatter. Only breath and wind and the hollow sound of “maybe next time.” So he ran the lap— feet slapping asphalt, loneliness pacing beside him, a faithful but unwanted partner. Back to the flag. One hundred…

Date: 2025-12-15 AO: ao-the-furnace Q: Wrecking Ball PAX: hooligan, Paddywhack, BeWell, Mater FNGs: None COUNT: 5 I am Wrecking ball and I had the privilege of being the Q: Please modify as necessary because I am not a professional! Push yourself, but don’t hurt yourself. WARMUP: In Cadence: Good mornings, Squats, whatever else is needed THE THANG: Mosey together .5 miles, then OYO AMRAP: *5 pull-ups *10 merkins *15 squats x 3-5 sets, then run a lap, & repeat MARY: Included is you do it right :sunglasses: ANNOUNCEMENTS: Krampus is coming Jam 16… hooligan mocked him, so he’s probably pretty…

Date: 2025-12-13 AO: ao-the-furnace Q: Sockos PAX: Mater, Daffy duck, BeWell, Newt, Yo-Yo, Turtle, Capsized, Paddywhack, 0 FNGs: 1 0 COUNT: 8 WARMUP: 10 Grass Grabber’s, 10 Good Morning’s, 10 little baby arm circles THE THANG: The Pax split up into two teams and gave each other gifts from the Easter bucket. Some gifts were made for everyone thanks Woody. Elf-Made Squats – 25 Squats Reindeer Calf Raises – 30 reps w/ Cindy Ms. Claus Overhead Press – 20 reps w/ Cindy Candy Cane Curls – 20 Cindy curls Santa’s Sack Swings – 20 Cindy swings Holiday Hammer – 20…

Date: 2025-12-13 AO: ao-eagles-nest Q: Wax On PAX: Slice, Spike, Waterboy, SMALL FRY, Little Red, Blip, Buckshot, Wreck-it Ralph, Dovetail, Strat, Wheelie, Squash, layup, gizmo, power bait, foxtrot, Slip-n-slide FNGs: 1 Slip-n-slide COUNT: 18 WARMUP: Some stretchy things that I don’t remember, and 100 squats to complete the 1stf-monthly-challenge advent for the day THE THANG: Three rounds of 6 or 7 of the following moves: Thrusters Curls for the Gurls Goblet Squats Merkins OH Press Lunges (2is1) Burpees INTERMISSION: Freedom run. Drop off the back, do 6 of 7 burpees, your choice, then run to the front. Took us two…

Date: 2025-12-11 AO: ao-the-bluff Q: Wheelie PAX: SMALL FRY, Wax On, Dovetail, Audit FNGs: None COUNT: 5 WARMUP: Good mornings, Arm circles/flap jack, butt kickers, SSH THE THANG: 1st person rolls die. Takes an exercise card from the deck. Mosey/jog/shuffle that many paces (30 max) bringing cards and die and light (thanks Audit). Does the stated exercise AMRAP while everyone else catches up with their Cindy. Entire PAX does the stated exercise and reps on the card. 2nd person rolls dice, etc Go up the hill as time allows. MOT: 1. Soldier carry 2. Alternating lunge 3. Vertical row 4.…

Date: 2025-12-10 AO: ao-run-club-the-trenches Q: BeWell PAX: BeWell, Daffy duck FNGs: None COUNT: 2 WARMUP: Stretches OYO THE THANG: Both ran about 3 some odd miles MARY: ??? ANNOUNCEMENTS: COT: Daffy duck discipline after a break BeWell finishing the semester strong Tags: ao-run-club-the-trenches, BeWell, Daffy duck

Date: 2025-12-10 AO: ao-nevermore Q: Wheelie PAX: Wax On, Audit, SMALL FRY FNGs: None COUNT: 4 WARMUP: Good mornings, seal claps, overhead claps copperhead squats, butt kickers, copperhead merkins THE THANG: A variant on the longest mile. This is a fairly long almost a mile. Lap 1: 1 person sets pace with walking lunges while another carries his ruck. Proceed until the quads object. Switch out and proceed until lap 1 complete. Lap 2: 5xkaraokeand a squat. Continue until objections. Switch out Lap 3: Run ahead 20-30s and back. Switch out MARY: LBC, Flutter kicks, decline plank ANNOUNCEMENTS: None COT:…

Date: 2025-12-08 AO: ao-the-furnace Q: Capsized PAX: Paddywhack, hooligan FNGs: None COUNT: 3 WARMUP: Good mornings LBACs Imperial Walkers Low Slow Sumos Big Lap to really get warm THE THANG: 1 minute on the timer 15 second rest The three amigos set off to rotate through Pull, Merkins, Squats AMRAP for a minute each and then rest and rotate. Badda bing baddda boom! MARY: :no_mouth: ANNOUNCEMENTS: Krampus January 16 COT: :white_check_mark: Tags: ao-the-furnace, Paddywhack, hooligan

Date: 2025-12-02 AO: ao-the-union Q: CareBear PAX: Wax On, Dovetail, Wheelie, Corn Stock (Garth), Blueline, Flash FNGs: None COUNT: 7 Here’s an epic, F3-style BackBlast rewrite—strong, gritty, and worthy of the HIM who showed up in the gloom: Seven HIM answered the call and stepped into the dark to get better. Blueline and YHC kicked things off at 0430, putting in that early grind. Wheelie rolled in at 0500, adding more iron to the forge. Strong work all around, gents. We opened with a round of proper warm-ups—enough to wake the muscles, clear the fog, and remind the body that…

Date: 2025-11-25 AO: ao-the-union Q: CareBear PAX: Corn Stock (Garth), Wax On, Capsized, Paddywhack, Blueline, Wheelie, Wreck-it Ralph, SMALL FRY FNGs: None COUNT: 9 Nine HIM rolled into The Union in the heart of the gloom, ready to sharpen iron and leave nothing in the tank. Major respect to Wreck-it Ralph and @PaddyWack, who kicked off the morning with EC at 0430, proving once again that the gloom waits for no man. Strong follow-up by Wheelie and SMALL FRY, punching in at 0500 to get their pre-game grind on. At 0530, the official beatdown ignited with a warm-up session worthy…

Date: 2025-12-06 AO: ao-eagles-nest Q: Audit PAX: Wax On, Waterboy, Strat, Dovetail, Buckshot, Wheelie, Little Red, Slice, SMALL FRY, Wreck-it Ralph, Jeremy Gypton, Squash, Skeet (Nolan) FNGs: 1 Skeet (Nolan) COUNT: 14 A morning to celebrate the ornamented coniferous evergreens set up in homes for December. WARMUP: SSH / Squat jacks / plank jacks / copperhead merkins / goofballs / arm cycle (circles forward/backward/seal claps/OH claps) THE THANG: Christmas tree BD with 5 levels and a base. We started with the base then went up each level and then back down. Bottom level was 5 exercises at 10 reps each.…

Date: 2025-12-06 AO: ao-the-furnace Q: Sockos , Capsized PAX: Chicken scratch, BeWell, Capsized, Daffy duck FNGs: None COUNT: 4 WARMUP: Capsized graciously started the warm up while the Q got his s*** together. THE THANG: Chessboard Beatdown Square 1 5 Merkins 5 Squats 5 Pull-ups Square 2 10 Cindy Curls 10 Cindy Swings 10 Cindy Overhead Press Square 3 20 Walking Lunges 20 Mountain Climbers 10 Pull-ups Square 4 20 Overhead Press (Cindy) 20 Block Rows Square 5 40 Merkins 40 Big Boys 40 Step-ups Square 6 — The BeWell square if you hated it blame Be well XD 20…

Date: 2025-12-04 AO: ao-the-bluff Q: Audit PAX: Wax On, Wheelie, Dovetail, SMALL FRY, Andrew Morgan FNGs: None COUNT: 6 Per Qs truck it was 39 degrees at start time but it felt warmer. We started at the AO with some cindy work for those participating in the monthly challenge and then worked our way over to Rolling Water Dr for some good ol fashion hill work. WarmUp: SSH / Goofballs / Imperial Walkers / Copperhead merkins The Thang: Pax circled up with cindy and took turns leading exercises around the circle. We did curls for the girls, cindy squats, and…

Date: 2025-12-03 AO: ao-nevermore Q: Audit PAX: Wax On, Wheelie, Foxtrot FNGs: None COUNT: 4 Q ran late (literally as Audit returned late from EC) but Wheelie and Wax On were not deterred and got things going on time. Foxtrot joined a little later as well for the fun. A mixture of running, walking, bleacher ruck walk and cindy work by Wax On ruled the day. Tags: ao-nevermore, Wax On, Wheelie, Foxtrot

Date: 2025-12-01 AO: ao-the-furnace Q: Wrecking Ball PAX: Chicken scratch, Capsized, hooligan, BeWell FNGs: None COUNT: 5 I am wrecking ball, glad to be back from globe-trotting! I am your Q today, not a professional, and going to modify a lot, so you’re welcome to join me if you need. F3 starts & ends on-time, so we did 10 burpees OYO b/c we weren’t all there right on-time (thanks to a red light at Tucson & Speedway :sunglasses:) WARMUP: All in Cadence: *Good mornings *Toy Soldiers *Laying down marches *Clam-shells (til the Q’s glutes engaged :smiley:) THE THANG: 1/2 lap…

Date: 2025-11-29 AO: ao-the-furnace Q: Convoy PAX: BeWell, Capsized, Turtle, Sockos, Woody, Mr. Schneebly FNGs: None COUNT: 6 WARMUP: Little baby arm circles, Good Mornings THE THANG: 25 reps each with sprints between each block Squat jumps, Merkins, Burpees, Mountain Climbers, Sprints Lunges, Tie fighter squats, Skater hops, Planks with alternating knees, Sprints, Merkins w/shoulder taps, Diamond merkins, SSH, Sprints MARY: V-ups, Planks ANNOUNCEMENTS: Congrats on Socko on his next step for Marina PD COT: Prayers for Be well starting next semester Tags: ao-the-furnace, BeWell, Capsized, Turtle, Sockos, Woody, Mr. Schneebly