Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Wet dreams came true

  • When: 20191230
  • QIC: Dri Prime
  • The PAX: Defib, Chowdah


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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: High 60s with some precipitation

FNGs: nope

COP:  TTT- 10IC

LBAC- 15 each direction

Don Quixote- 15IC

The Thang:

Bent Over Rows- 25IC

move to the gazebo

Merkins with ruck drag- 10 on Q

Overhead Press-20 on Q

Iron Cross- 20 on Q

1/2 mile Ruck

Curls for the girls- 10 on Q

Overhead Press- 20 on Q

Merkins- 10 on Q

Overhead Press- 15 on Q

Bent over rows- 10 on Q

Curls for the girls- 15 on Q

Curls for the Girls- 10 on Q

1/2 mile ruck

Mary: none

Numberama: 3

Namerama: Dri Prime, Defib, Chowdah

Pledge and COT

Announcements: Anniversary Party, P200, Bridge Run, Charlie Post

Devo: None

Moleskin:   In the midst of rucking, we were discussing diets. We all like to post the meals where we have put time and effort into preparing but would you be proud to post every meal, every day? I was quick to admit that while I try to eat healthy, there are times where I have failed and cave to the convenience of pizza or the gourmet Taco Bell treats. This has been happening more lately than I truly liked to admit. Change has arrived though! Would you post all your meal for all to see??

Is 31 a lot?

  • When: 20190708
  • QIC: Dri Prime
  • The PAX: Schrute, Cheetah, Wreck-it Ralph, Swinger, Gypsy, Dri Prime


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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: Mid to High 70s

FNGs: nope

COP:  10 TTT on Q Cadence (don’t ask, its been too long)

15 LBAC Forward and Reverse on Cadence (it’s early and it’s been a month since I Qued… gotta beat off the rust)

The Thang:

Asked everyone to bring a coupon of their choosing in the pre-blast  those who didn’t, carried blocks

took a stroll

31 Chest Press on Q

31 WWI Sit-ups with tuck or coupon on Q

31 Squats on Q

take another still and get harassed by FIA

31 Merkins on Q

take another stroll

31 Overhead Press on Q

31 LBC’s in Cadence

31 Upright Rows on Q

take final stroll back to endex

31 Magoos on Q

31 Flutter kicks in Cadence

31 LBC’s in Cadence

stow blocks

Mary: last but not least, Wreck-it insisted on Happy Birthday Pickle Pounders on song with extremely awkward eye contact

Numberama: 6

Namerama: Schrute, Cheetah, Wreck-it Ralph, Swinger, Gypsy, Dri Prime

Pledge and COT

Announcements: do hard things

Devo: replace with devo

Moleskin:   31 is not a lot of its LBC’s But it is a lot of it’s upright rows! Also, Cheetah decided to be the smart ass who brought coupons for Hardee’s. Don’t be a Cheetah. There was also a bowling ball appearance. Just another Monday at the Mag!

Deck of Death

  • QIC: Dri Prime
  • The PAX: Defib; Dri Prime


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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

FNGs: none

COP:

TTT – 10 IC

LBAC forward and reverse- 15IC

Big Arm Circles- 15 IC

Imperial Walkers- 15 IC

The Thang:

Rules:

For cards valued 2-6, we did suicide sprints at the various intervals.

Hearts were squats, spades were burpees, diamonds were merkins, clubs are ruck thrusters. Reps were determined by the value of the card. Face cards were 10, Aces were 15.

Here were the cards drawn:

9 of hearts- 9 Squats

9 of clubs- 9 Ruck Thrusters

8 of spades- 8 Burpees

9 of spades- 9 Burpees

10 of hearts- 10 Squats

10 of spades- 10 Burpees (At this point I started questioning my Q)

10 of diamonds- 10 Merkins

9 of diamonds- 9 Merkins

10 of clubs- 10 Ruck Thrusters (did anyone shuffle these????)

Jack of spades- 10 Burpees (Nope)

Jack of clubs- 10 Ruck Thrusters

4 of diamonds- Suicides to 3 poles

4 of clubs- Suicides to 3 poles

4 of hearts- Suicides to 3 poles

8 of diamonds- 8 Merkins

7 of spades- 7 Burpees

Aces of diamonds- 15 Merkins

Queen of diamonds- 10 Merkins

Ace of hearts- 10 Squats

2 of diamonds- Suicide to 1 pole

Ace of clubs- 15 Ruck Thrusters

2 of clubs- Suicides to one pole

6 of spades- Suicides to 5 poles

3 of clubs- Suicides to 2 poles

2 of hearts- Suicides to 1 pole

King of diamonds- 10 Merkins

3 of diamonds- Suicide to 2 poles

8 of clubs- 8 Ruck Thrusters

Jack of hearts- 10 Squats

Jack of diamonds- 10 Merkins

Queen of clubs- 10 Ruck Thrusters

2 of spades- Suicide to 1 pole

5 of clubs- Suicide to 4 poles

5 of hearts- Suicide to 4 poles

Mary: No Energy left for Mary

Numberama: 2

Namerama: Defib, Dri Prime

Pledge and COT

Announcements: Anniversary Convergence 1-12-19

Devo: We will get better together

Moleskin:   Defib “Did you tell Wreck-it and Reynolds about this workout? I would have cancelled too if I would have known this!”

After we nearly died, Defib gave me the pleasure of feeling how heavy his ruck is… I was a boy amongst a man this morning!

November’s Pax Mountain

  • When: 20181005
  • QIC: Pax Mountain
  • The PAX: Defib, Wreck-it Ralph, Dri Prime, Gruber, Cheetah


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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: 70 with an occasional sprinkle

FNGs: none

COP:  none

The Thang:

Pax Mountain is the monthly fitness yes for Magnitude. It involves 20 flutter kicks, run to the parking spots just past the fire hydrant, bear crawl around a parking space (bear square), 20 Merkins, bear square again, 20 WWI sit-ups, run back to the yield sign near the circle and rinse and repeat. This is an AMRAP circuit until time expires.

This months scores are as follows:

Defib-980

Dri-Prime- 740 modified

Wreck-it Ralph- 720 modified

Gruber- 540

Cheetah-140 in flip flops without a ruck

Mary: None

Numberama: 3

Namerama: Defib, Reynolds, Dri-Prime

Pledge and COT

Announcements: Ruck for hunger Nov 17, Veterans Day Tough and light November 8-9, Jacksonville Star course November 8-9.

Devo: None

Moleskin:   AOQ was handed off to Wreck-it Ralph. I couldn’t think of a better guy who consistently posts, is very involved in the ruck community, and continues to set higher and more intense fitness goals! Congrats brother! I know you will represent us well!

Don’t tempt me with a good time!

  • When: 20181006
  • QIC: Dri Prime
  • The PAX: M&m, Cheetah, Chet (F3Raleigh), Quaker, Grasshopper (FNG), Snap Shot (FNG), Space Cowboy, Suds, Motherboard


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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 70’s with some precipitation

FNGs: 2

COP:  TTT 10IC

LBAC 15IC forward and backward

Imperial Walkers- 20IC

The Thang:

Grab a block and partner up for an Ab Dora.

One person does the exercise while the other one runs the short loop around the tennis courts.

100- WWI sit-ups w/block

200- Squats w/block

300- Magoos

400-LBC’s

500-  Damnits or sub with 4 count flutter kicks

Mary: none

Numberama: 10

Namerama: M&m, Cheetah, Chet (F3Raleigh), Quaker, Grasshopper (FNG), Snap Shot (FNG), Space Cowboy, Suds, Motherboard

Pledge and COT

Announcements: Ruck for Hunger November 17.

Devo: replace with devo

Moleskin:   The Q Spot was open and Minivan was DR so of course I had to take the Q! Great to have F3 Raleigh Pax Chet come out and bring his 2.0 for his first F3 workout!

Welcome Grasshopper and Snap Shot!

Just the two of us

  • When: 20181008
  • QIC: Wreck it Ralph
  • The PAX: Dri Prime


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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 70s with some humidity

FNGs: nope

COP:  LBAC 10IC

Don Qijote 10IC

TTT- 4IC

The Thang:

Plain and simple, get some miles! We made it to Wescott Parkway before turning back to the park.

Mary: none

Numberama: 2

Namerama: Dri Prime, Wreck-it Ralph

Pledge and COT

Announcements: Ruck for hunger 11-17.

Devo: Be less of a dick. -Wreck-it Ralph

Moleskin:   This was the first Co-Q for Wreck-it Ralph. While there was only two of us, we still continued on with the mission and Wreck-it Ralph did a great job leading the workout for the first time!

October’s Pax Mountain

  • When: 20181005
  • QIC: Pax Mountain
  • The PAX: Defib, Reynolds, Dri Prime


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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: replace with weather

FNGs: none

COP:  none

The Thang:

Pax Mountain is the monthly fitness yes for Magnitude. It involves 20 flutter kicks, run to the parking spots just past the fire hydrant, bear crawl around a parking space (bear square), 20 Merkins, bear square again, 20 WWI sit-ups, run back to the yield sign near the circle and rinse and repeat. This is an AMRAP circuit until time expires.

This months scores are as follows:

Defib- 1040 (PR and Pax Mountain record)

Reynolds- 640

Dri Prime- 640 (modified with flutter kicks, run, WWI sit-ups wo/ ruck, run)

Mary: None

Numberama: 3

Namerama: Defib, Reynolds, Dri-Prime

Pledge and COT

Announcements: Mog Mile Light this Saturday!

Devo: None

Moleskin:   Defib did so much work he forgot his F3 name!!!

A good old fashioned beat down

  • When: 20180921
  • QIC: Dri Prime
  • The PAX: Defib, Reynolds, Wreck-it Ralph


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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: 70s and moist

FNGs: none

COP:  TTT- 10IC

LBAC- 10IC forward and reverse

Imperial walkers- 10IC

The Thang:

Head to he wiggle ball field for a pyramid!

home- 10 Merkins on Q, lunge to next base

first- 10 Merkins on Q, 20 Squats on Q, reverse lunge to next base

second- 10 Merkins on Q, 20 Squats on Q, 30 Curls for the Girls on Q, lunge to next base

third- 10 Merkins on Q, 20 Squats on Q, 30 Curls for the Girls on Q, 40 LBCs, reverse lunge to next base

Home- 10 Merkins on Q, 20 Squats on Q, 30 Curls for the Girls on Q, 40 LBCs, 25 Flutter Kicks IC

1 Mile ruck

Mary: 30- WW1 sit-ups w/ruck

Numberama: 4

Namerama: Defib, Reynolds, Wreck-it Ralph, Dri Prime

Pledge and COT

Announcements: Goruck Mog Mile October 5-6, Ruck for Hunger November 17.

Devo: none

Moleskin:   It was a simple workout but a total beat down.

A Pyramid and a Pony

  • When: 20180831
  • QIC: Dri Prime
  • The PAX: Glitter Pony


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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: mid 70s and humid

FNGs: none

COP:  none, we won two world wars without stretching. Don’t fix what ain’t broke

The Thang:

Grab a block and mosey to the wiffleball field

Home- 10 burpees

First base- 10 burpees, 20 box squats

Second base- 10 merkins on the block, 20 block squats, 30 LBCS

Third base- 10 merkins, 20 block squats, 30 LBCs, 40 Chest press

Home base- 10 merkins, 20 block squats, 30 LBCs, 40 Chest press, 50 Flutter kicks

Mary: no time for Mary

Numberama: 2

Namerama: Glitter Pony, Dri Prime

Pledge and COT

Announcements: 9/11 stair climb and run

Devo: None

Moleskin:   Don’t let kids play on your phone and turn your alarms off…

4 corners pyramids

  • When: 20180818
  • QIC: Dri Prime
  • The PAX: Minivan, High Stick, Hotwire, Good Times, Peaches


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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 70s with a slight breeze

FNGs: none

COP:  TTT- 10IC

Don Qijote- 10IC

LBAC Forward and Reverse- 15 IC

The Thang:

4 corners pyramids 

Grab a block head to the first corner

10 burpees OYO

20 overhead press on Q

30 curls for the girls on Q

Move to Next corner

10 box cutters on Q

20 Merkins on the block on Q

30 squats on Q

Move to Next corner

10 adjustment body builders on Q

20 flutter kicks IC

30 chest press

Move to next corner

10 up and overs IC

20 decline merkins on the block on q

30 LBC on Q

Rinse and repeat as time allows

Mary: The pyramid continues

30 Magoos IC

20 Flutter Kicks IC

10 WWI sit-ups

Numberama: 6

Namerama: Minivan, High Stick, Hotwire, Peaches, Good Times, Dri Prime

Pledge and COT

Announcements: Fundraiser for Stringbeans daughter tonight at Cory Grilled Cheese off Maybank Highway

Devo: none

  1. Moleskin:   DP has the memory of a goldfish