Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

10 Burpees Every Other Exercise

  • When: 20210308
  • QIC: Defib
  • The PAX: Defib


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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: cool and clear, great weather for a workout

FNGs: None

Disclaimer: Push yourself, don’t hurt yourself. Modify as needed

COP:

Burpees 10

The Thang:

Curls for the Girls 15

Burpees 10

Squats 15 IC

Burpees 10

Carolian Dry Docks 15

Burpees 10

Sit-ups 10

Burpees 10

Curls for the Girls 15

Burpees 10

Squats 15 IC

Burpees 10

Carolian Dry Docks 15

Burpees 10

Sit-ups 10

Burpees 10

Mary: 

Burpees 10 😂🤦‍♂️

Numberama: 1

Namerama And Pledge: ✅

Announcements, Prayers, BOM: ✅ 🙏

Devo: Modify as needed, never quit

Moleskin:  

Burpees every other exercise wasn’t as bad as I thought it was going to be. Maybe next time I should do more than 10 at a time….. and I of course had to make it an even 100 burpees for the morning 🤣

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

Friday is for Rucking

  • When: 20210312
  • QIC: Defib
  • The PAX: Cornwallis, Defib


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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: cool and clear, excellent rucking weather

FNGs: None

Disclaimer: Push yourself, don’t hurt yourself. Modify as needed

COP:

Squats 20 IC

Merkins 10 on Q

The Thang:

Ruck around the AO then head out of the AO out and around the Harris Teeter complex and back to the flag: 2.5 miles

Mary: 

Squats sans ruck 20 IC

Iron cross 25

LBC 25 IC

Heel Taps/Ray Charles 25 IC

Scuba Steve’s/Swimmers 25 IC

Numberama: 2

Namerama And Pledge: ✅

Announcements, Prayers, BOM: ✅ 🙏

Devo: From Cornwallis during the ruck “it’s going to hurt either way” when referring to sitting on the couch vs rucking/exercising. He chose the harder thing and is better for it.

Moleskin:  

It was a perfect day for rucking. The watch said we ended up going at a 14:40 pace 😁 Good push Cornwallis!

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

7 reps seems about right

  • When: 20201030
  • QIC: Defib
  • The PAX: Gruber, Defib


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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: an excellent fall morning

FNGs: None

Disclaimer: Push yourself, don’t hurt yourself. Modify as needed

COP:

Slaughter Starter (20 Burpees OYO)

The Thang:

Ruck the AO mile
Muster at the picnic shelter each PAX by a picnic table:

Carolina Dry Docks 7 on Q
Hand Release Merkins 7 on Q
Incline Merkins 7 on Q
Step ups 20 IC (10 each leg)
Carolina Dry Docks 7 on Q
Hand Release Merkins 7 on Q
Incline Merkins 7 on Q
Step ups 20 IC (10 each leg)

Rest 1 minute

Carolina Dry Docks 7 on Q
Hand Release Merkins 7 on Q
Incline Merkins 7 on Q
Step ups 20 IC (10 each leg)
Carolina Dry Docks 7 on Q
Hand Release Merkins 7 on Q
Incline Merkins 7 on Q
Step ups 20 IC (10 each leg)

Rest 1 minute

Carolina Dry Docks 7 on Q
Hand Release Merkins 7 on Q
Incline Merkins 7 on Q
Step ups 20 IC (10 each leg)
Carolina Dry Docks 7 on Q
Hand Release Merkins 7 on Q
Incline Merkins 7 on Q
Step ups 20 IC (10 each leg)

Back to the Flag for Mary

Mary: 

LBC 50 IC

Numberama: 2

Namerama And Pledge: ✅

Announcements, Prayers, BOM: ✅ 🙏

Devo: What is your Why?

Moleskin:  

when coming up with how reps of each Merkins to do I thought 10 was too many, then 9 was too many, then 8 was too many, then 7 maybe 7 won’t be terrible, 6? Yeah I could do 6 each pretty handily I think….. so I’ll pick 7, we’ll do 7 reps of each over and over again 😂 I applauded Gruber for his consistency with posting. I’ve been having a hard week  I was finally able to get back to more of a normal yesterday. I finally feel back to normal today. The weather was excellent for some hard work.

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

Rounding the Bases

  • When: 20201023
  • QIC: Defib
  • The PAX: Gruber, FNG (Achilles) (Resect), Defib


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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: 68, 97% Humidity, Astroturf was soggy

FNGs: 1 FNG! Michael Cook, 57

Disclaimer: Push yourself, don’t hurt yourself. Modify as needed

COP:

Straight to the Thang!

The Thang:

Grab a block for our FNG and head out to the Wiffleball field!

1st base: Curls for the Girls 15 on Q, Cusack to next base
2nd base: Squats 15 on Q, Cusack to next base
3rd base: Hand release Merkins 15 on Q, Cusack to next base
Home Plate: Squats 15 on Q, Cusack to next base

Repeat the bases with the same exercise doing 14 reps, still Cusacking between bases.
Repeat the bases with the same exercise doing 13 reps, still Cusacking between bases.
Repeat the bases with the same exercise doing 12 reps, still Cusacking between bases.

Move out to the road then Cusack to the flag, only move if everyone’s block is up. Move out again once everyone’s block is up

Stow block then time for Mary!

Mary: 

LBC 20 IC
Dying Cockroach 20 IC
Iron Cross 20 on Qn Q
Rinse and Repeat until Time is called

Numberama: 3

Namerama And Pledge: ✅

Announcements, Prayers, BOM: ✅ 🙏

Devo: none today, spent the extra time naming Achilles

Moleskin:  

YHC was ready to work out by my lonely self when 2 vehicles rolled in with just a minute or two before 0500 and one of the faces was a new face; we had ourselves an FNG! Michael Cook was in line to vote yesterday and a guy beside him in line was talking about F3. He couldn’t remember the guy’s name, but he was tall and told him that it’s been a while since he’s been to an F3 workout. Our FNG was trimming branches from a tree some months ago and fell off the tree hurting his back and his heel. His activities have been limited because of his back and especially his heel and thus Gruber came up with Achilles! And add that Achilles is 57 years old and did every single rep that we did on his first day. I was impressed! And I hope he didn’t get too sore and that he’ll come back!

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

Coupon Ruck

  • When: 20200824
  • QIC: Defib
  • The PAX: Schrute and Defib


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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: 75 and still too humid

FNGs: No FNGs Today

Disclaimer: Push yourself, don’t hurt yourself.

COP:

Straight to the Thang!

The Thang:

Everyone grab a block and move out! Ruck the AO perimeter x2 carrying your block however you want so that you can keep moving.

Stow blocks

1 minute AMRAP Merkins sans ruck (“Slick”)

Mary: 

7 Yes’s (Single Count)

7 No’s (2 count)

7 Maybe’s (2 count)

7 Makhtar N’Diayes (IC)

Rinse and Repeat for 7 minutes

Numberama: 2

Namerama And Pledge: ✅ 🇺🇸

Announcements, Prayers, BOM: ✅ 🙏

Devo:

Just Keep Moving.

Moleskin:  

I was exhausted just maybe 100 yards in this thing, but I just telling myself to keep moving. I didn’t stop and tried not to slow down. If I did, Schrute didn’t tell me. The watch says we maintained a 15 min/mile. Very respectable. Schrute is a stud.

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

Ruckers Gonna Ruck

  • When: 20200629
  • QIC: Defib
  • The PAX: Wreck It Ralph, Gumbo, Defib


by Leave a Comment

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

Conditions: 75 and humid

FNGs: No FNGs Today

Disclaimer: Push yourself, don’t hurt yourself.

COP:

Straight to the Thang!

The Thang:

Every PAX go grab 2 blocks and ruck the AO! No, seriously that’s what we did. Grab 2 blocks and move out. Carry them anyway you have to. Walking the perimeter of the road at Wescott park is a mile and that’s what we did. When we got back to the flag, we stopped at the entrance to the parking lot for movement 2.

Movement 2:

Grab your 2 blocks and drop them off at the other end of the parking lot, Ruck back and do 20 squats.

Ruck back and get your 2 blocks and bring them back to the exercise spot at the entrance and do 10 abyss Merkins.

I originally wanted to do this multiple times but time was running short so just stay at the exercise spot and alternated 20 squats and abyss Merkins until it’s time to Stowe the blocks.

Mary: 

Flutter kicks 20 IC

Dying Cockroach 20 IC

LBCs 20 IC

Numberama: 3

Namerama And Pledge: ✅ 🇺🇸

Announcements, Prayers, BOM: ✅ 🙏

Devo:

For the life of me I can’t remember my Devo, but it was something insightful

Moleskin:  

I didn’t know that Wreck It preblasted for Magnitude yesterday; he was fine with me taking the Q as long as we do rucking things. Well that’s easy because that’s what we do! He mentioned that he should really start training for the November GORUCK events in town so I thought, hey we should carry some coupons around the AO 😂😅 that was a terrible idea!!!

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

25 Seconds on, 12 Seconds rest

  • When: 20200721
  • QIC: Defib
  • The PAX: Wambach, Sakrete, Gypsy, Mañana, High Stick, Mayhem (Respect!), Easy In, Defib


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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: 77 and HUMID

FNGs: No FNGs

Disclaimer: Push yourself, don’t hurt yourself!!!

COP:

Grab a block or grab your ruck and muster on over to the picnic shelter.

The Thang:

Tabata was 12 seconds rest and 25 sec AMRAP. Exercises were paired so that you did exercise one for 25 sec, rested 12 sec, exercise two for 25 sec, rested 12 sec and rinsed and repeated for 5 rounds (total of 5 sets of each pair of exercises). Rest for 1 minute before going to the next pair of exercises.

Exercise pairs:

  • Curls and OHP
  • Step ups and squats
  • Curls and dips
  • Step ups and squats
  • Curls and Merkins/Berkins/Terkins (start with Merkins, then when those got hard do Merkins on the bench, then when those got too hard do Merkins on the table)

Stow blocks and recover recover

Mary: 

None

Numberama: 8

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Saturday BC at Faultline (Doty Park)

Prayers and BOM : 

Unspokens 🙏

Devo:

Look around and help where you can.

Moleskin:  

Tabatas are you vs. you. You get out of it what you put in to it. Great Job Men!

The Warriorpaxmountainshocker

  • When: 20200702
  • QIC: Defib
  • The PAX: Cheetah, Defib


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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: 76 with 87% humidty. It felt cooler this morning than other recent mornings. There were also a couple nice cool breezes that were very welcomed.

FNGs: No FNGs Today

Disclaimer: Given and reinforced physical distancing

COP:

Straight to the thang

The Thang:

Movement 1: The Warrior!
The first exercise is…. run 1 mile!
5 pull-ups (at the goalpost)
10 Merkins
15 squats
Run across Football field to other goalpost
5 pull-ups
10 Merkins
15 squats
Run length of the field again.

Movement 2: PAX Mountain 1.0!
Muster at the parking lot and claim a parking space

AUDIBLE!!!! Cheetah mentioned that we could get our rucks and ruck this. HECK YES! We got our rucks from our vehicles and went back at it

Bear square
20 Merkins
Bear square
20 WWI sit-ups
Ruck 200 meters (half a track lap)
20 flutter kicks IC
Ruck the other half lap back
Bear square
20 Merkins
Bear square
20 WWI sit-ups
Ruck half a lap
20 flutter kicks IC

Movement 3: The Shocker!!!!
Ruck over to the bleachers and stow rucks
25 Merkins
25 LBCs
Run the bleacher steps up and down 8x
24 Merkins
24 LBCs
Run 400 meters
23 Merkins
23 LBCs
Run the bleacher steps up and down 8x
22 Merkins
22 LBCs

Grab our rucks and muster at the flag

Mary:

Plank for 1 minute

Recover Recover

Numberama: 2

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Make safe choices to stay healthy. Keep practicing Physical distancing, wear a mask, don’t share coupons, speak up if you don’t feel comfortable if you think a safer option exists.

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

This Saturday’s BC is at Tectonic 0600 and will be lead by Sakrete. Make it out of you can!!! And keep in mind physical distancing.

Prayers and BOM : 

Unspokens 🙏

Devo:

“Did you really have a bad day, or just 5 minutes you can’t let go of?”

Moleskin:  

The 1 mile was hard, I was tired after running half a lap 🤦‍♂️. I clocked in at 7:45 and Cheetah at 8. Cheetah’s regular pace is 9-10 min pace so he was pushing it!!! I’m glad Cheetah posted, I appreciated the socially distanced company as we put in the work this morning!

Totals:
3000 meters ran/rucked
Bleachers run 16x
10 pullups
154 Merkins (including 40 ruck Merkins)
30 squats
4 bear squares
40 WWI sit-ups
40 Flutter kicks IC
94 LBCs
1 minute plank
Not bad for 45 minutes 😄👍🤘🤦‍♂️😅

Grab Coupons And Go

  • When: 20200629
  • QIC: Defib
  • The PAX: Wreck It Ralph, Gumbo, Defib


by Leave a Comment

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

Conditions: kind of warm but felt uncomfortably Humid

FNGs: No FNGs Today

Disclaimer: I didn’t say the disclaimer today, sorry Men! But I did talk about maintaining physical distancing

COP:

Straight to the Thang!

The Thang:

Every PAX go grab 2 blocks and ruck the AO! No, seriously that’s what we did. Grab 2 blocks and move out. Carry them anyway you have to. Walking the perimeter of the road at Wescott park is a mile and that’s what we did. When we got back to the flag, we stopped at the entrance to the parking lot for movement 2.

Movement 2:

Grab your 2 blocks and drop them off at the other end of the parking lot, Ruck back and do 20 squats.

Ruck back and get your 2 blocks and bring them back to the exercise spot at the entrance and do 10 abyss Merkins.

I originally wanted to do this multiple times but time was running short so just stay at the exercise spot and alternate squats and abyss Merkins until it’s time to Stowe the blocks.

Mary: 

Flutter kicks 20 IC

Dying Cockroach 20 IC

LBCs 20 IC

Numberama: 2

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Make safe choices to stay healthy. Keep practicing Physical distancing, wear a mask, don’t share coupons, speak up if you don’t feel comfortable if you think a safer option exists.

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

Prayers and BOM : 

Prayers for my family during this hard time with the separation of my M and me

Prayers for the Gumbo’s family’s health

Unspokens

Devo:

For the life of me I can’t remember my Devo, but it was something insightful

Moleskin:  

I didn’t know that Wreck It preblasted for Magnitude yesterday; he was fine with me taking the Q as long as we do rucking things. Well that’s easy because that’s what we do! He mentioned that he should really start training for the November GORUCK events in town so I thought, hey we should carry some coupons around the AO 😂😅 that was a terrible idea!!!

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

Tour Of The Jones!

  • When: 20200630
  • QIC: Defib
  • The PAX: Schrute, Gumbo, Defib


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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: kind of warm but felt uncomfortably Humid

FNGs: No FNGs Today

Disclaimer: Given and reinforced physical distancing and no shared coupons

COP:

SSH 10 IC

Don Quixote 10 IC

The Thang:

1/4 mile mosey

First stop: Picnic table
2 Rounds of
Carolina Dry Docks 5 on Q
Derkims 5 on Q
Merkins 5 on Q
Bench Merkins 5 on Q
Table top Merkins 5 on Q
Step ups (alternating) 20IC

*for the last table top Merkins, it was 1 minute AMRAP

Next stop: Bleachers
5 rounds going up and down the bleachers

Next stop: Other bleachers
Dips 20IC

Next stop: Concession stand wall
Wall sit, each PAX counts a number till we get to 30

Next stop: more bleachers!
5 rounds going up and down the bleachers

Next stop: the track
20 yard out and backs
Mosey
Sideways shuffle
Backwards run
Karaoke
Skip
High knee

Mosey to the next stop: more bleachers
Staying Alives and Burpees
1 burpee then run out to end of first bleachers and back. Then 2 burpees then run to the end of the second bleachers, etc, etc until we did all 4 bleachers. Then we each grabbed a set of bleachers and did a sideways bear crawl shuffle across our bleachers 4 times out and back

Mosey to the Last stop: The Goal post
5 pull-ups OYO modify with leg raises if needed

 

Mary: 

LBCs 20IC
American Hammer 20IC
Flutter Kicks 20IC
Plank for 45 sec

Recover Recover

Numberama: 3

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Make safe choices to stay healthy. Keep practicing Physical distancing, wear a mask, don’t share coupons, speak up if you don’t feel comfortable if you think a safer option exists.

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

Prayers and BOM : 

Unspokens 🙏

Devo:

Moleskin:  

The Jones!!!!! Guys, there’s a bunch of stuff here to use and we didn’t even use the coupons in the shed! Great push Schrute and Gumbo!