Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

I Can’t Feel My Legs

  • When: 20190215
  • QIC: Dabo
  • The PAX: Saget, redo, sakrete, Dabo, wolverine, flash, uga, Maybelline, glow stick, Olaf, used to, chowda, Marcia marcia marcia


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Intro: 13 Men at the Den for some 4 corners. Way to push gents!#F3counts

Conditions: Beautiful!!!

Shortcake Special (Before the BC): Redo

Ruckers: None

FNGs: None

Disclaimer: Not given, no FNG’s

COP:
SSH x 20, Through the tunnel x 15, Monkey Humpers x 10

The Thang: 
4 Corners, each corner has a specific workout x 15 reps. If you found a tire at your corner you flipped it to next corner. If no tire you did Lt. Dans to next corner. 

6 Minutes of Mary:  FreddieMercury,LBC’s and Flutter kicks 

Numberama: 
13

Namearama:
Saget, redo, sakrete, Dabo, wolverine, flash, uga, Maybelline, glow stick, Olaf, used to, chowda, Marcia marcia marcia,

Announcements:    P200 Volunteers,  Go Rick this weekend, Freedom Men’s Hike. (first meeting this Sunday@ 1800)

Pledge of Allegiance: Done!

BOM: Dabo- Pride

– Pride will steel your purpose

– Pride will kill your joy

*- When we ignore Gods instruction we are really rejecting his protection.*

– Pride says I don’t want to give up my life.

*- Pride says your yesterday is more powerful than Gods today. *

LOG WALK TO THE TEETER



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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 50 degrees.  Light crisp in the air.

FNGs: None today

COP:  15 TTT IC; 15 LBAC IC; 15 LBAC REVERSE IC; 15 MORACCAN NIGHT CLUB IC

The Thang:

Partner up and grab a log.  YHC briefed the PAX that we would be taking a walk to Harris Teeter with a couple stops for PT along the way.  At various locations throughout the walk YHC called for Cusack.  At that time YHC would also indicate when to resume the shoulder carry.

Stop one (The Gate heading out of Wescott Park) 15 incline merkins on log

Stop two (Church on Dorchester between Wescott park and Harris Teeter) 15 partner squats on Q. (EACH MAN ON OPPOSITE SIDE OF LOG)

*continued walk to Harris Teeter by taking first entrance and walking around the back of the store and came back up by Marcos Pizza to the store front.

Stop three (In front of Five Guys Burger and Fries). 15 partner curls on Q.

Stop four (corner of Marshall’s heading back out of parking lot). Logs down. 15 Rucks a thrusting led by Sugar Mountain on Q

At this time YHC realized we were going to be pushing it a bit close to end time so made an announcement to PAX that we weren’t going to be doing any more PT, it was time to get back to the flag.

Mary: No time today

Numberama: 4

Namerama: Wreck It Ralph, Sugar Mountain, Snooki, Sakrete

Pledge and COT loud and proud

Announcements: Battle of the Bulge Go Ruck event on Saturday.  Go kick ass and take names boys!!!

Devo:

Broken Walls A person without self-control is like a city with broken-down walls. (NLT) ( Proverbs 25:28 )

Self-control is a spiritual discipline. All spiritual growth starts with the ability to control our thoughts, habits and actions. Choose one area you want to see growth in. Start with a stupidly small goal. Write it down. Stick with it. Watch your self-control grow in this area!
Download this app to get your daily devotions: http://jctrois.com http://www.jctrois.com/dailybibledevotion/devotion.html?devo=Iw4KjbirMY

Moleskin:   YHC picked up this Q because was in debt to Wreck It Ralph.  I owed him a Magnitude posting so when the opportunity presented itself this morning and I was unFiaed YHC raised the debt and picked up the Q. Thank Sugar Mountain for working with me.  I did a similar work out to this one led by The Colonel on one of my first workouts.  Logs never disappoint.  Wreck It Ralph and Sugar Mountain used this time for some briefing for their event this weekend.  Gentleman strap up and execute.  Also, T-Claps to Snooki for showing up after being an FNG on Thursday.  He was educated on the world of Go Ruck.  Our stop in front of Five Guys Burger and Fries was strictly a salute to our friend KY.  We had to tell our favorite KY story to one of our newest guys Snooki.  That time where he said he loved five guys in his mouth.  Y’all remember that?  Snooki’s response was “Is that why he moved away?”

Great work this morning men and I appreciate you letting me lead.  Again, all of you doing the event this weekend… GO KICK ASS!!!

Early Groundhog Day @ Tectonic

  • When: 20190201
  • QIC: Hot Tub
  • The PAX: Sakrete, AC/DC, Roscoe, Cold Cut, Beaker, Ramen, M&M, Boll Weavil


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Fingertip numbing cold

Disclaimer

COP:

10 Burpees, run to front of farmhouse, plank for six ***immediate mumblechatter ensues and won’t likely stop until “recover, recover”***

10 V-ups, run to sidewalk on side of farmhouse, plank for six

10 Burpees, run to back of farmhouse, plank for six

10 V-ups, run to flag, circle up, plank for six

SSH x 50 IC

Through the Tunnel x 10 IC

Squat x 50 IC

Don Quixote x 10 IC

Mosey to side of picnic shelter, form 2 lines facing farmhouse

Lunge walk to farmhouse steps

Jump to first step, 5 squats, jump to next step

Rinse and repeat to top step

Mosey back to picnic shelter, plank for six

V-up x 10 IC

Lunge walk to farmhouse steps

Jump to first step, 5 squats, jump to next step

Rinse and repeat to top step

Mosey back to picnic shelter, plank for six

WW1 Sit-up x 10 IC

Mosey into shelter, find bench space

5 dips, 5 decline hand-release merkins

x 5 sets

Mosey to flag, circle up, plank for six

***Without introduction, YHC starts back with disclaimer, as if at the beginning of the workout***

RINSE and REPEAT the entire workout

Mosey attempt to flag, RECOVER, RECOVER

Numberama: 9

Pledge and COT

Announcements: Q School opportunities coming. Stay tuned. Get involved.

In Honor of the Big Game, We Honored Cream Abdul Jabbar

  • When: 20190203
  • QIC: Floppy
  • The PAX: Wee Woo, Stringbean, Borland, Sakrete, Suds, High Stick, City Slicker, Shortcake, Freeloader, Canolli, Flanders, Bueller, Benefits, The Colonel (Respect), Show Me, Double Trouble, Major Dad (Respect), Shrute, Muscadine, Good Times, Grasshopper, Myrtle, Android, Space Cowboy


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Conditions: high 50s and breezy

FNG: They were too scared to show up.

Warm-up: Dropping a deuce at the Speedway.

The Thang: Men gathered. Men used their legs to get from point A to point B and back to point A. Some did it on a bike. Some did it until a weighted backback. Some went from their car to Starbucks and back to their car.

Moleskin: The paper kind are about $15-$20 on Amazon. The foot padding kind are about $5-$10, also on Amazon.

Devo: Cherish your wives. Pour into them (if you’re mind is in the gutter, it’s ok, that’s Biblical between a husband and his wife.) Treat them like you did when you were trying to date them. Spend the same time and effort keeping her as you did when you were trying to get her.

Here are the resources I mentioned:

Still don’t know if a bear sh*** in the woods but we know he crawls up a parking garage



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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Low 40’s and clear.  

FNGs: NONE TODAY.  

COP:  Team up in team of 3.  Have an eye on your team throughout workout. 

The Thang:

Mosey to parking garage.  Once everyone arrives at garage circle up.  15 merkins on Q.  Jailbreak across parking garage.  15 squats on Q.  Bear Crawl up ramp.  10 LBC IC.  Jailbreak across parking garage.  15 hand release merkins on Q.  Bear crawl up ramp.  10 monkey humpers on Q.  Jailbreak across parking garage.  15 WW1 situps on Q.  Bear crawl up ramp.  15 Carolina Dry docks on Q.  Jailbreak across garage.  10 Lt. Dan OYO, bear crawl up ramp.  10 Flutter kicks IC.  Jail break across garage.  10 burpees OYO.  Bear crawl up ramp.  

Rinse and Repeat until reach the top of the garage.  Once at the top get with your team of 3 and get down the steps as quick as possible without dying.  

5:37 TIME WAS CALLED.  HEAD BACK TO AO.  *MORE ON THAT IN MOLESKIN*

Mary: No time. 

Numberama: 33

Namerama: High Stick, Bertuzzi, Goose (R), Space Cowboy, Muscadine, Beewax, Fanny Pack, Splinter, Freeloader, Smokey, Flo, Old Flame (R), Grits (R), Green Bags, Milton, Good Times, Cannoli, Probie, Hospice (R), Cheetah, Suds, Sugar Mountain, Robo Call, Flanders, Olaf, Double Trouble, Mary, Peg (R), Pretzel, Hollywood, City Slicker, Shrute, Sakrete 

Pledge and COT LOUD AND PROUD 

Announcements: Opportunity to give back to the F3 Summerville pot by volunteering for P200.  $150 will go back into the pot for every PAX that volunteers either a 6 or 9 mile shift 

Devo:  He’s Patient For You
But you must not forget this one thing, dear friends: A day is like a thousand years to the Lord, and a thousand years is like a day. The Lord isn’t really being slow about his promise, as some people think. No, he is being patient for your sake. He does not want anyone to be destroyed, but wants everyone to repent. (NLT) ( 2 Peter 3:8-9 )

God’s approach to time is filled with mystery.  He works outside the constraints of our human daily existence.  This reality can feel frustrating but really it’s an amazing gift.  God is patient for you! He wants the best for your life. He works outside the rush that fills our days, in order to make a better story for us all.

Moleskin:   This was YHC first attempt at a Seismic Q.  Sometimes things on paper are better than in execution.  YHC had been stewing over this workout for a while.  The plan was to park the trucks at the top of the parking garage and run to the AO for start time.  At the completion of the workout we were going to load up in the truck and get back to the AO.  YHC wanted to the workout to last until 5:42.  When 33 PAX showed up that had to be altered.  At 537 YHC called time and announced we would be making multiple trips to the AO in the pickup to get everyone back. EVERYONE decided to run back.  Except YHC.  If I were thinking on my feet I too would have ran back with them and have someone drive me back.  However, I was focused on the end plan and ended up being the only one to ride back.  Like I said, some things are better on paper.  You live, you learn and you correct it next time.  My apologies to the PAX.  Will not include vehicles in any more BCs unless we are pushing it or pulling it.  I got the same amount of running in as the PAX it was just done at different times.  

About half way up the garage Cannoli said “We still don’t know if a bear sh**s in the woods but we certainly know he crawls up a parking garage.  You sir are correct. 

Great numbers and great work men.  Thank you for letting me lead.  

Bedrock’s Beastly Jokes

  • When: 20190122
  • QIC: Pretzel
  • The PAX: Streaker, Show Me, Splinter, Muscadine, Waldo, Cheetah, Peg, Major Dad, Sandy, Prius, Chum, Flanders, Mini Me, Yo Adrian, Greenbags, Benefits, Sakrete, City Slicker, Pretzel


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Our dear friend Snowden may be gone but he is far from forgotten, leaving a legacy of groan-inducing wordplay jokes (and some other things – strong running…good hair…but mostly the jokes) that lives on. We honored him by combining his love of bad jokes and good running at Bedrock. We also did other stuff. Beastly stuff.

Bad jokes were the order of the day at Bedrock on Jan. 22, 2019.

Conditions: Clear, cold. 30ish degrees.

The Thang

SSH X3 IC (because Waldo said two wasn’t enough. Don’t get used to this)

TTT x15 IC

LBACs x10 IC

Line up for the Snowden Joke Indian Run, to the far end of the parking lot and back. The instructions were: the man at the front sets the pace as fast or slow as he likes, and the PAX were to call out their best Snowden Jokes. A great example:

Have you heard about the new corduroy pillowcases?

They’re really making headlines.

Gold, I tell ya. GOLD.

After the Indian Run (0.8 miles) I stole an idea from X-Ray and did a curb-to-curb. Bear crawl to one curb, one burpee, lunge walk back, one merkin. Repeato until you’ve completed 5 burpees and merkins.

We finished with a Dora of 100 squats, 200 merkins, 300 LBCs. Scoop of chocolate, scoop of vanilla – don’t waste my time (name that movie). But there was a surprise lurking at the far end of the run: The Beast. The hellacious block thingy of my own creation. Each PAX stopped on each run for 5 overhead presses with The Beast. These were exceptionally fun during the merkin portion of the Dora.

Close with Mary.

Pledge / COT / BOM

A FROZEN DORA

  • When: 20190122
  • QIC: Sakrete
  • The PAX: Luigi, Hard Drive, Cisco, Link, Suave,


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: CLEAR AND COLD!!

FNGs: NONE TODAY DISCLAIMER GIVEN ANYWAY

COP:  10 TTT IC, 10 LBAC IC, 10 LBAC REVERSE IC

The Thang:

Mosey around track to get blood flowing.  Split off in pairs for a little Dora fun.  While one partner is running down to the gate by the concession stand and back other partner is executing exercises.  When partner 1 returns from run he takes over where partner 2 was on the exercises.  Flip/Flop until all exercises were complete.  Exercises for this round were as follows:

100 calf raises

200 incline merkins

300 LBC

*find the 6 when finished*

Mosey around track.  Keeping same pairs and same rules for next round of Dora.  However, this time instead of running to the gate by concession stand, while 1 partner was executing exercises the other would sumo squat to the first set of tall bleachers and mosey back.  Exercises were as follows:

100 merkins

200 squats

300 SSH.

*find the 6 when finished*

Mary: HIGH PLANK RIGHT ARM UP- LUIGI 10 COUNT; HIGH PLANK LEFT ARM UP LINk 10 COUNT, RIGHT LEG UP HARD DRIVE 10 COUNT, LEFT LEFT UP CISCO 10 COUNT, LOW PLANK SUAVE 10 COUNT, LOW PLANK YHC 10 COUNT

Numberama: 6

Namerama: Luigi, Hard Drive, Link, Cisco, Suave, Sakrete

Pledge and COT COMPLETED 

Announcements: Charlie Post 5k and 15k this coming weekend; be on look out for information regarding mud run

Devo: Q FAIL.  Left phone in the truck so summarized a common one at Bedrock.  Go throughout your day and don’t be a dick.

Moleskin:   YHC arrived at about 10 minutes until 6 with 0 HCs and 1 SC.  Stood around for a few minutes thinking that it was just going to be me.  The Jones faithful did not let me down.  They showed up right before 6 ready to move.  We had to move or we would have frozen.  About mid way through the squat portion of the Dora combined with the sumo squats the legs were feeling very similar to jelly.  YHC expressed the concern to the PAX.  This is when Link decided to let out some pent up agression.  He responds “dude this is your fault”  You aren’t wrong sir.  Thanks for allowing me to lead.  Look forward to the next one.

IS THAT WHY YOU A HOLES CALL THIS PLACE THE DITCH

  • When: 20190119
  • QIC: Sakrete
  • The PAX: Bed Pan, Friar Tuck, Stringbean, Harbaugh (R), Prayer Request, Wreck It Ralph, Benefits, TKO, WEEWOO, BEANIE BABY, SAKRETE


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Upper 50’s and clear 

FNGs: 1.  BRUIN ROBINSON now known as Beanie Baby

COP:  15 TTT IC, *HOLD ARMS UP UNTIL INSTRUCTED TO PUT DOWN* 15 LBAC FORWARD IC, 15 LBAC REVERSE IC, 15 T CLAPS IC, 15 MORACCAN NIGHT CLUB IC *DROP ARMS*

The Thang:

YHC had placed a cone on each side of the parking lot about at the half way point.  Starting point would be on the right side of parking lot (if looking at the road from the flag).  JAIL BREAK TO CONE.  5 hand release merkins and 5 WWI sit ups.  Mosey from cone to road and then to opposite side of parking lot.  At entrance to  parking lot 5 hand release merkins and 5 WWI sit ups.  JAIL BREAK TO OTHER CONE.  5 hand release merkins and 5 WWI situps.  Mosey from cone back to starting point.  5 hand release merkins and 5 WWI situps.  Rinse and repeat for 5 total laps.  100 hand release merkins and 100 WWI situps were executed.  Once completed find 6.  

Grab a block and meet at basketball courts.  Place block about 3/4 of the way across the court and gather at wall.  11s consisting of Squats and curls for the girls.  Transition between points would be Sumo squats down to blocks and running back to wall.  All exercises done on Q.  

STOW BLOCKS 

Mary: 20 LBC ON Q, 10 AMERICAN HAMMER ON IC, 10 FLUTTER KICKS IC, 20 WWI SIT UPS ON Q

Numberama: 11

Namerama: Bed Pan, Friar Tuck, Wreck It Ralph, Benefits, Weewoo, Prayer Request, Stringbean, Harbaugh (R), FNG (BEANIE BABY), TKO, Sakrete

Pledge and COT done

Announcements: Charlie Post 5k and 15k next weekend

Devo: 

Care For These

Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you. (NLT) ( James 1:27 )

 

Religion is about loving those that God loves.  God’s heart breaks for those in distress.  Start with one! Meet the need of one person who is struggling in your community.  Practice true religion by changing one person’s world by showing them love!

Moleskin:   YHC invited several of the Summerville faithful to come to The Ditch on 1-19-19.  Two that joined me were Wreck It Ralph and Benefits.  YHC thought we were going to have to adjust the workout before it even got started.  Wreck It Ralph made his turn about 3 ft to early into the parking lot at the Casey Community Center.  Front end of his pick up went down in the ditch and I was certain he was stuck.  Next thing I hear, the engine revved up and he drove right on out.  That Nissan had a real DFQ attitude that day.  YHC went over and evaluated the damage.  Didn’t see any.  Wreck It Ralph gets out of his truck and yells “IS THAT WAY YOU A HOLES CALL THIS PLACE THIS DITCH?  *SIDE NOTE– HE DIDN’T STOP AT THE LETTER A.  I said “did you damage anything?”  He said “I don’t know lets roll”.  Roll we did!!  When we headed over to the block pile no one could figure out the gate code.  I looked around and noticed that YHC was not about to squeeze through the hole in the gate.  Bed Pan was there.  He is small.  He got our blocks for us.  Thanks for your effort Bed Pan.  When stowing blocks Weewoo was able to get into the cage which I think was a welcome site for everyone.  I’m not sure I could have convinced Bed Pan to squeeze back in there again.  Great work by everyone!!  Thanks for allowing me to lead!! 

The Return of Shortcake

  • When: 20190113
  • QIC: City Slicker
  • The PAX: Sakrete, Flanders, Shortcake, Pretzel, High Stick, Borland, The Colonel (R), Hot Tub, Rabbit Ears, Professor Klump (R), Wreck-it Ralph, Dri-Prime, Magic Mike, Suds


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: 50 degrees

The Thang: 15 PAX set out to get one thing accomplished, miles!

Moleskin:  Great turnout with only 4 HC’s. Miles were had, by way of either rucking or running. Great to see Shortcake and Rabbit Ears back in the gloom!

T-Claps to Flanders who while running a 6 miler stated the most he has ran in a long time was 1 mile. Dude crushed it!

  • When: 20190111
  • QIC: One Bar
  • The PAX: Pinwheel Sofia Stringbean Sakrete Olaf Mr. Feeney Dabo


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Intro: 8 Barbarians showed up to some sledding in 30 degree weather.

Shortcake Special (Before the BC): Sofia and Stringbean did a rucking workout.

Ruckers: Sofia, Stringbean, Olaf

FNGs: No FNG’s

Disclaimer: Given

COP:

TTTx11 Arm circlesxOYO SSHx15

The Thang: 

Moseyed to block pile and grabbed a block. First exercise was hammer time. Each pax took turns. We started doing 2 minutes of hitting the tire with sledgehammer. After 2 rounds changed to 1:30. While each person was pretending to be John Henry the rest of the pax did curls, rows, triceps extensions, and lbc’s. After each pax went we moved on to the sled. Each pax took turns going down and back. The rest of the pax took turns doing curls, rows, triceps extensions, and lbc’s

6 Minutes of Mary: 

Not a full 6 minutes. We had time for about a minute and half of lbc’s

Numberama: 

8 at the ditch I mean den.

Namearama:

Pinwheel, Stringbean, Sakrete, Olaf, Mr. Feeney, Dabo, Sofia, One Bar

Announcements:

Convergence tomorrow at 7. With a 5k beforehand, anniversary party tomorrow night,  Head for the cure, Charlie post

Pledge of Allegiance: Done by all

BOM: (Prayer)

Led by One Bar

Devo:

7 “Blessed is the man who trusts in the Lord, whose trust is the Lord. (Jeremiah 17:7 ESV)

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