F3 Tucson

Fitness. Fellowship. Faith.®️

The Bluff F3 Washers

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Date: 2026-04-02
AO: The Bluff
Q: Audit ,
PAX: Wheelie, Audit, Dovetail
FNGs: None
COUNT: 3
WARMUP:
SSH / Turf swipers / SSH / arm circles from squatted position / SSH / grumpers / SSH / copperhead merkins

THE THANG:
Thang 1: 4 washers in the box and 4 with pax 1. Pax 2 & 3 hold plank while P1 bear crawls to box 1 washer at a time. BC in with blue washer and BC back with red washer. Continue until all four swapped then P2 goes and so on. Thankful for only 3 on this one.

Thang 2: Burpee toss
Very simple rules. 4 washers to toss. In the ring = 1 burpee. In the box = 2 burpees. Complete miss = 3 burpees. Anywhere from 4-12 burpees will be done depending on how well each pax throws. We did 8-10-12.

Thang 3:
Similar to above except points were 2 / 5 / 10 which equates to reps for 4 exercises. Round 1: 25 each of Drydocks / squats / erkins / lunges

Round 2: 30 each of Wipers / leg lifts / high knees / erkins

Round 3: 20 each of sumo squats / OH claps / & seeking

MARY:
American hammers / JLos / WWIII sit up but with double punch instead of Cindy press / break dancers

ANNOUNCEMENTS: happened
COT: happened as well – work balance / marriages

Tags: The Bluff, Wheelie, Audit, Dovetail

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