Title: F3 Tribute to Cardinal DATE: 2024-01-13 AO: The Furnace Q: Capsized PAX: Woody ATM Capsized No Yak Newt Gogurt Stroop , Joel (Stroop), Joel (Gogurt), Langdon (Fire Drill) FNGs: 3 Joel (Stroop), Joel (Gogurt), Langdon (Fire Drill) COUNT: 8 WARMUP: 15 – Side Straddle Hops 4 is 1 IC 10 – Tempo Merkins 10…

Title: F3 Cardinal’s VQ Tribute! – Make America Burpee Again! DATE: 2024-01-11 AO: The Bluff Q: CareBear PAX: Audit Dovetail Wax On CareBear , Kansas City, Wreck-It-Ralph FNGs: 1 Wreck-It-Ralph COUNT: 6 F3 Cardinal’s VQ Tribute! – Make America Burpee Again! We are F3 Nation! The mission of F3 is to plant grow and serve…

Title: Ultimate Fris-Burp-Bee! DATE: 2024-01-09 AO: The Union Q: CareBear PAX: Dovetail Wax On Mac Capsized CareBear , Priorites FNGs: None COUNT: 6 Ultimate Fris-Burp-Bee! Welcome to F3! Welcome to the Pitch! The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership. F3…

Title: Catch me if you can! DATE: 2024-01-06 AO: Eagle’s Nest Q: Wax On PAX: Strat Squash Excel Kata Dovetail Flounder CareBear Corn Stock , Spike, Cordell, Tigger, Osha FNGs: None COUNT: 13 WARMUP: 1-7 Motivators 15 Copperhead Squats 10 Copperhead Merkins 10 Slowly Size Increasing Arm Circles 10 Slowly Size Decreasing Reverse Arm Circles…

Title: Remember the Alamo [Bowl] DATE: 2024-01-06 AO: The Furnace Q: Newt PAX: Capsized No Yak Newt Mr. Roboto Clyde Carrasco , Hector Flores (Longhorn) FNGs: 1 Hector Flores (Longhorn) COUNT: 6 WARMUP: Freedom Twists Windmills LB Arm Circles Big Arm Circles Grass Grabbers Up Downs THE THANG: 1st & 10 (=11s) Field set up…

Title: RESOLVE – Make America Burpee Again! DATE: 2024-01-02 AO: The Union Q: CareBear PAX: Audit Mac Wax On Capsized Blueline Slice Sticks Flounder , 0 FNGs: 1 0 COUNT: 9 Lets Flip 2024 on its A##! PAX began this workout with the inspirational part of the COT at the Beginning! Resolve – We need…

Title: Getting This Thing Off the Ground Date: 2023-12-30 AO: Eagle’s Nest Q: Dovetail PAX: Wax On Kata Cordell, Tigger, Squash Strat Audit Mac Click FNGs: DRs: Total: 10 Conditions: Quite windy, but not too cold. Moleskine: It’s crazy that 2023 is over already. We launched F3 Tucson on April 29 of this year, and…

Title: These Are A Few Of My Favorite Things DATE: 2023-12-30 AO: The Furnace Q: Capsized PAX: Capsized Mr. Roboto Newt No Yak Shirley Temple Wrecking Ball , Nemo, Piccolo , Jim (Sawn Diago) FNGs: 1 Jim (Sawn Diago) COUNT: 9 WARMUP: SSH Blenders Party Saguaros Switchfoots Up Downs (Pax went around in the circle…

Title: 12 Days of Grinchmas DATE: 2023-12-23 AO: Eagle’s Nest Q: Kata PAX: Croak Corn Stock Dovetail Strat Wax On wheezy Slice Squash Mac Kata , Tigger, Spike, Waterboy, graffiti, Mr Mom FNGs: None COUNT: 15 WARMUP: Motivators, Copperhead squats, Grasspickers THE THANG: With each number do ALL the exercises preceding it. Christmas is to…

Title: ‘Twas the Night Before the Night Before Christmas DATE: 2023-12-23 AO: The Furnace Q: Capsized PAX: Newt Wrecking Ball FNGs: None COUNT: 3 WARMUP: Rogue Snowflakes (Freedom Twists) Candy Cane CanCans Reindeer Poop Pickers Christmas Tree Huggers (Twinkle Toes variation) Smurf Jack Frosts (Smurf Jack variation when its cold) THE THANG: The 12 Days…

Title: Arm Day! DATE: 2023-12-21 AO: The Bluff Q: Wax On PAX: Mac Audit Olaf Capsized , Click FNGs: None COUNT: 6 WARMUP: Various arm stretches for 30 seconds each. THE THANG: 100 Skull Crushers from a prone position 100 Recovery Punches 100 Standing Rows 100 Recovery Punches 100 Curls for the Girls 105 Recovery…

Title: Leg Day DATE: 2023-12-19 AO: The Union Q: Mac PAX: Wax On Dovetail Olaf , Click FNGs: None COUNT: 5 WARMUP: Good mornings (10), SSH (20), Grass Grabbers (10, Arm Circles (10/10), Neck Rotate (5/5) THE THANG: Mosey to court, Step ups (100), Suicides (2), Calf Raises (100), Lunge Walks (Around Court), Squat Jumps…

Title: A Wise Man’s Journey DATE: 2023-12-16 AO: The Furnace Q: Capsized PAX: Clyde Carrasco Newt No Yak FNGs: None COUNT: 4 WARMUP: Freedom Twists to the tune of the 5 Core Principles Grass Grabbers 5-1 Motivators Crowd Pleasers (4-3-2-1-2-3-4) 21s (Q made a Pac-12 referee type call on the play and pax were awarded…

Title: Twas the Week Before Christmas… Date: 2023-12-16 AO: Eagle’s Nest Q: Dovetail PAX: Croak Mr. Mom, Audit, Olaf, Mac, Strat, Click, Graffiti FNGs: DRs: Total: 9 Conditions: it’s Tucson. It’s always “not bad.” Moleskine: Sorry for getting this up so late! Just remembered today that I hadn’t done it! Warm-Up: Warmup was to a…

Title: Choose Your Own Adventure DATE: 2023-12-09 AO: Eagle’s Nest Q: Wax On PAX: Flounder Sticks Blueline CareBear Kata Strat Corn Stock Dovetail Squash FNGs: None COUNT: 10 WARMUP: 7 to 1 Motivators! 10 Copperhead Squats IC 10 Copperhead Merkins IC LBAC Forwards LBAC Flapjack 10 Daisy Pickers THE THANG: Pax chose their own workout…

Title: You don’t know Jack DATE: 2023-12-03 AO: Eagle’s Nest Q: Kata PAX: Audit CareBear Corn Stock Excel Olaf Squash Strat Kata Wax On , Cordell, Tigger FNGs: None COUNT: 12 WARMUP: over head claps(multiple directions, Good Mornings, Slow Squats. THE THANG: Suicide Buy in for each set. •25 Air Squats (with Cindy) •50 SSH…

Title: Circle of Trust! DATE: 2023-11-28 AO: The Union Q: CareBear PAX: Audit Dovetail Mac Wax On Flounder CareBear FNGs: None COUNT: 6 CIRCLE OF TRUST! This Month at the Union we were going over the 5 Core Principles of F3. What a November to Remember! Wonderful day to partner-up and learn how to Trust…

Title: Casino Royale Date: 2023-11-25 AO: Eagle’s Nest Q: Dovetail PAX: CareBear Audit Squash Croak Mr Mom wheezy Strat Corn Stock Blueline Flounder OSHA Excel FNGs: DRs: Total: 13 Conditions: Rain in the forecast, but it held off until a half hour after the workout. Moleskine: Warm-Up: High knees SSH Shoulder taps Hillbillies Imperial walkers…

Title: T.U.R.K.E.Y. Day Recov”hooray”! DATE: 2023-11-25 AO: The Furnace Q: Capsized PAX: No Yak FNGs: None COUNT: 2 WARMUP: Good Mornings Sprinklers Moroccan Nightclubs Smurf Jack THE THANG: T – Two Amigos Squat Shuffle U – Underdogs R – Route 66 – Ranger Merkins K – Kraken Burpees E – El Capitan Y – Yves…

Title: Chef’s Special Date: 2023-11-23 AO: Eagle’s Nest Q: Dovetail Audit Squash Kata PAX: Wax On spike tigger Mac click waterboy Blip Strat Capsized FNGs: 0 DRs: 0 Total: 13 Conditions: cool and clear, 50°. On a beautiful Thanksgiving morning it would be important to work up that appetite and burn as many calories as…