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The Union KISS – Bodyweight Style
Date: 2026-09-15 AO: The Union Q: Audit , PAX: Squash, SMALL FRY, Dovetail, Vizinni, Wheelie, Peanuts, Audit, Wax On FNGs: None COUNT: 8 WARMUP: Kneeling hip flexor stretch / copperhead merkins / tie fighters / SSH / 6 burpees for the 6 (SMALL FRY) / lap around court THE THANG: Thang 1: 2 minutes of…
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The Furnace It’s The Climb!
Date: 2026-09-14 AO: The Furnace Q: Capsized , PAX: hooligan, Paddywhack, Sockos, Capsized FNGs: None COUNT: 4 WARMUP: Good Mornings LBACs low Slow Sumos Thor Landings THE THANG: Murph Ladder Cone 1 (as Sockos kindly pointed out): 5 Pull Cone 2: 10 Merkins Cone 3: 15 Squats Runs in between! MARY: 20 Mountain Climbers IC…
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The Trenches The Trenches
Date: 2026-09-09 AO: The Trenches Q: Guano , PAX: Guano FNGs: COUNT: 1 WARMUP: Breathing THE THANG: Being calm MARY: None ANNOUNCEMENTS: It is good to just breathe. 😌 COT: 🙏 Appreciating His peace and stillness. Tags: The Trenches, Guano
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Eagle’s Nest Eagle’s Nest – IPC Week 1 – Runners Are People Too
Date: 2026-09-12 AO: Eagle’s Nest Q: Wheelie , PAX: Splitshot, Strat, Wheelie, Pip, F3 Nation, Peanuts, Vizinni, Wagon Wheel, Buckshot, Wreck-it Ralph, Slice, Squash, Huffy, SMALL FRY FNGs: None COUNT: 14 WARMUP: Q couldn’t get an unaided word out, but with help from Wreck-it Ralph, here are the exercise names Good mornings Arm circles/flapjack Copperhead…
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The Furnace IPC Wk1 – Runners Are People Too
Date: 2026-09-12 AO: The Furnace Q: Capsized , PAX: Briefs, Olive Garden, Paddywhack, Mr. Schneebly, Chowdah, Capsized FNGs: None COUNT: 6 WARMUP: Good Mornings LBACs Willie Mayes Hayes Thor Landings THE THANG: – Start the timer (45 min AMRAP) – Run 400 meters – After 400 meters, complete – 10 Thrusters – 10 Bonnie Blairs…
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The Bluff Limber up for IPC week 2!
Date: 2026-09-10 AO: The Bluff Q: Wagon Wheel , PAX: Wagon Wheel, Vizinni, Wax On, Wheelie, Squash, SMALL FRY, Audit FNGs: None COUNT: 7 WARMUP: Abe Vigodas (12) Copperhead squats (12) Okinawan drums (12) Mountain climbers 4 is 1 (12) Jumping jacks 4 is 1 (12) THE THANG: FUNCTIONAL MOVEMENT Today’s goal was slow, perfect…
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Nevermore Nevermore-Run/Ruck
Date: 2026-09-09 AO: Nevermore Q: Wheelie , PAX: Wheelie, Audit, Foxtrot FNGs: None COUNT: 3 Sorry, no boy band! WARMUP: Nope THE THANG: walkin’ w/ weights MARY: nope ANNOUNCEMENTS: nope COT:done Tags: Nevermore, Wheelie, Audit, Foxtrot
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The Union The Union-Not Legs
Date: 2026-09-08 AO: The Union Q: Wheelie , PAX: Wagon Wheel, Peanuts, Do-Si-Do, Vizinni, Wax On, Wheelie, Dovetail, Squash, Pip FNGs: None COUNT: 9 WARMUP: Good mornings Abe Bogotas Arm circles/flapjack (in squat hold) Tibetan drums OYO Copperhead squat IC Merkins IC Jog around all courts, cut back through for 6. THE THANG: Curls 4…
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The Furnace I Love Sandwiches
Date: 2026-09-07 AO: The Furnace Q: hooligan , PAX: Capsized, Paddywhack, hooligan, Mater FNGs: None COUNT: 4 WARMUP: ssh, Willie mays, michael Phelps. THE THANG: medium length runs interspersed w 3 min sets of 5x10x15 reps MARY: ANNOUNCEMENTS: Walk in support of Down Syndrome awareness October 24, more details from Olive Garden. COT: Capsized getting…
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Eagle’s Nest Iron Pax Challenge – Week 0
Date: 2026-09-05 AO: Eagle’s Nest Q: Dovetail , PAX: Wheelie, Audit, Strat, Waterboy, Peanuts, Wagon Wheel, Squash, Splitshot, Slice, Wreck-it Ralph, Vizinni, Wax On, Dovetail FNGs: COUNT: 13 WARMUP: Thanks to Audit for getting us started as YHC forgot the timer and had to run home for it. Good mornings, grass grabbers, squnges, goofballs, and…
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The Furnace IRON PAX DJ KELLER WOD
Date: 2026-09-05 AO: The Furnace Q: Briefs , Paddywhack PAX: Sparty, Briefs, Paddywhack FNGs: None COUNT: 3 WARMUP: Willy Mayes Hays, Arm circles, and GM’s THE THANG: 4 ROUNDS x5 “Man-makers”; allegations continue over official name, buts it’s a Cindy-burpee x11 WW3 sit-ups x26 Thrusters (which were combined is what made the dinosaurs go extinct…
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Nevermore Nevermore
Date: 2026-09-02 AO: Nevermore Q: Wheelie , PAX: Wheelie, Audit, Foxtrot FNGs: None COUNT: 3 WARMUP: What’s this? THE THANG: Left foot. Right foot. Repeat. MARY: nah. ANNOUNCEMENTS: COT:done Tags: Nevermore, Wheelie, Audit, Foxtrot
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The Bluff The First one but with a twist
Date: 2026-09-03 AO: The Bluff Q: Audit , PAX: Vizinni, Squash, Wheelie, Wax On, Audit, Peanuts, Wreck-it Ralph, Dovetail FNGs: None COUNT: 8 A Replay (mostly) of the very first BD for F3 Tucson. WARMUP: Imperial Walkers / hillbillies / goofballs / copperhead squats / copper head merkins / bid dogs THE THANG: Mary has…
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The Union The Union – Hurling, but not the team sport
Date: 2026-09-01 AO: The Union Q: Wheelie , PAX: Wheelie, Audit, Squash, Peanuts, Wreck-it Ralph, Wax On, Splitshot FNGs: None COUNT: 7 WARMUP: Good mornings Arm circles/flap jack Overhead claps Tibetan drum SSH THE THANG: Full court press Burpee, run to 1st free throw: curl, bring Cindy to 1/2 court 1/2 court: overhead press, leave…
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The Furnace Lightning is scary. Good friends and below average coffee make it better!!
Date: 2026-08-31 AO: The Furnace Q: Capsized , PAX: Paddywhack, Capsized FNGs: None COUNT: 2 WARMUP: deep contemplation of risking it all in the lightning THE THANG: coffee instead MARY: ANNOUNCEMENTS: COT: hooligan made the responsible call as the Q to, in his words, “for once, make a sensible decision”, to call off the BD…
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The Furnace It Was Something
Date: 2026-08-29 AO: The Furnace Q: Newt , PAX: Newt, Olive Garden, Capsized, Chicken scratch, Paddywhack FNGs: None COUNT: 5 WARMUP: Good Mornings LBAC BBAC CH Squats 8:1 Motivators THE THANG: Potential Ethnic Slur Run – each Pax led an exercise (chosen from F3 cards) after everyone cycled through the column (4x total) 11’s at…
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Eagle’s Nest Coffee And Donuts!
Date: 2026-08-29 AO: Eagle’s Nest Q: Wreck-it Ralph , Vizinni PAX: Audit, Peanuts, Waterboy, Wreck-it Ralph, Slice, Vizinni, Strat, LIL RED, Dovetail FNGs: COUNT: 9 WARMUP: Good mornings Albatross wings Abe vagotas THE THANG: Donut: Murder bunnies Sneaky Mercans Cocaine bear Brick layers Lung walk (coupon above head) Brick layers opposite direction Block over burpees…
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The Bluff A Birthday Celebration, but not the Q’s
Date: 2026-08-27 AO: The Bluff Q: Squash , PAX: Audit, Squash, Waterboy, Peanuts, Wreck-it Ralph, Wax On, Dovetail FNGs: None COUNT: 7 WARMUP: Arm circles, Abe Vigodas, kidney slaps, Hillbillies THE THANG: The Thang Workout for Wendy’s Birthday – 27s on the 27th Three 27 ft. traversals with 9 reps every 27 ft.: MOT Exercise…
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Nevermore Nevermore 8/26
Date: 2026-08-26 AO: Nevermore Q: Audit , PAX: Audit, Foxtrot FNGs: None COUNT: 2 WARMUP: Warmup? We don’t need no stinking warmup! THE THANG: Foxtrot rucked and Audit ran until 6 when we walked the final laps together. MARY: Surprisingly Mary was no where to be seen….. ANNOUNCEMENTS: Nope COT: Foxtrot offered great wisdom with…
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The Trenches The Trenches
Date: 2026-08-26 AO: The Trenches Q: Guano , PAX: Guano FNGs: COUNT: 1 WARMUP: 18-minute ruck THE THANG: 18-minute run MARY: Stretch after ANNOUNCEMENTS: It’s a beautiful day! COT: Prayerful for this moment under a rising sun for a new day. Until we meet again, brothers. 😌🙏 Tags: The Trenches, Guano
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F3 Tucson
Fitness. Fellowship. Faith.®️