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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Tinkers Return Q

  • When: 20190118
  • QIC: Tinker
  • The PAX: Tinker, Schrute, Gruber, Reynolds, Wreck it Ralph


2019-01-18 by Tinker Leave a Comment

Weather: 44 and mostly cloudy

COT:

arms on fire (LBAC F and B, shoulder taps, tclaps

World’s greatest stretch

The Thang:

Head over to the whiffle ball field. 1/2 and 1/2 shuffle.

At the field:

10 Dammits on q at home base

Lunge walk to 1st base4

20 curls for the girls

10 Dammits

Backwards lunge walk to 2nd

30 overhead press

20 curls for the girls

10 Dammits

Bear crawl to 3rd base

40 ruck dead lifts

30 overhead press

20 curls for the girls

10 Dammits

Reverse bear crawl back to 2nd

30 overhead press

20 curls for the girls

10 Dammits

Sumo squats to first base

20 curls for the girls

10 Dammits

Lunge walk back to home

10 Dammits

Return to the flag

MARY: circle up tight and pass rucks around the circle left in american hammer style 2 rounds then reverse to the right.

Announcements: Charlie Post Classic, February goruck TL

Nameorama

BOM.


Filed Under: Uncategorized

How to deescalate the escalated.

  • When: 20180618
  • QIC: Tinker
  • The PAX: Wreckit Ralph, Borland, High Stick


2018-06-20 by Tinker Leave a Comment

Conditions: Hot as hell

COP: 

TTTx10

LBAC F+B x 10

The Thang:

Shuffle over to the Wiffle ball field.

Starting from home plate, bear crawl to first base and complete 10 dammits on Q.

 

Lunge walk to second base and complete 10 dammits on Q and 20 curls for the girls on Q.

 

Bear crawl to Third Base and complete 10 dammits on Q, 20 curls for the girls on Q, and 30 overhead ruck press on Q.

 

Lunge walk to home plate and complete 10 dammits,  20 curls for the girls on Q, 30 overhead ruck press on Q, 40 squats on Q.

Take a cool down lap around the bases.

 

Start at home plate, 40 squats on Q, 30 overhead ruck press io Q, 20 curls for the girls on Q, and 10 dammits on Q.

 

(Time was getting short so YHC decided to expedite to between the bases and shuffle between to finish out the following)

 

Third Base, 30overjead ruck press on Q, 20 curls for the girls on Q, 10 dammits on Q.

2nd base, 20 curls for the girls on Q, 10 dammits on Q.

Shuffle to 1st base 10 dammits on Q.

Return to flag

Pledge

Nameorama

Announcements

 

Filed Under: Uncategorized

Escalator and De-escalator

  • When: 20180511
  • QIC: Tinker
  • The PAX: Stalker, Double Trouble, Defib, Cheetah, Tinker


2018-05-11 by Tinker Leave a Comment

Conditions: low 60s and clear

FNGs: none

COP:

TTT x 10 IC

LBAC F+B x10 IC

Shoulder taps x 10 IC

Tclaps x 10 IC

The Thang:

Shuffle to the whiffle ball field. YHC likes the ball field because of the equal distances between the bases.

Start from home plate, shuffle to 1st base and complete the following:

10 Dammits with ruck on Q

Shuffle to 2nd base complete the following:

10 Dammits with ruck on Q

20 flutterkicks IC ruck in chest press position

Shuffle to third base complete the following:

10 Dammits with ruck on Q

20 flutterkicks IC ruck in chest press position

30 overhead ruck press on Q

Shuffle to home plate complete the following:

10 Dammits with ruck on Q

20 flutterkicks IC ruck in chest press position

30 overhead ruck press on Q

40 squats ruck on back on Q

10 second rest

shuffle to first base and complete the following:

10 Dammits with ruck on Q

20 flutterkicks IC ruck in chest press position

30 overhead ruck press on Q

40 squats ruck on back on Q

Shuffle to 2nd base complete the following:

10 Dammits with ruck on Q

20 flutterkicks IC ruck in chest press position

30 overhead ruck press on Q

Shuffle to 3rd base and complete the following:

10 Dammits with ruck on Q

20 flutterkicks IC ruck in chest press position

Shuffle to home plate complete the following:

10 Dammits with ruck on Q

Shuffle back to AO flag jailbreak from last light pole. Winners in order choose the exercises for Mary and YHC chooses rep counts.

 

Mary:

Cheetah: American hammers x 20 IC

Defib: DAMMITS x 1 on Q (😂🤣)

Stalker: low planks

DT: flutterkicks IC x 20

Tinker: WW1 sit ups x 20 on Q

Numberama: 5

Namerama: DT, Cheetah, Defib, Stalker, Tinker.

Pledge and COT

Announcements: Mud Run. Beach ruck/wod

Moleskin:

Pretty simple workout and tons of ways this can be modified, bear crawls between bases, duck walks between bases, crab crawl etc etc.

Filed Under: Magnitude

4 guys no KY

  • When: 20180427
  • QIC: KY,..ummmmm Tinker
  • The PAX: Tinker, Cheetah, Suds, Gruber


2018-04-27 by Tinker Leave a Comment

KY had the Q

 

Tinker stepped in and made everyone do horrible things.

Filed Under: Uncategorized

Friday the 13th Tinkers Bday Q

  • When: 20180413
  • QIC: Tinker
  • The PAX: Defib, City Slicker, KY, Cheetah, Hard drive, Tinker


2018-04-14 by Tinker Leave a Comment

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.”   -Dred

Disclaimer: given

Weather: upper 50’s

Shortcake Special: City Slicker, KY, Cheetah

FNGs: 0

COP:

TTT x 10 IC

LBAC x 10 F+B IC

Shoulder taps x 10 IC

Intro: I decided today will be filled with some exercises that PAX would likely see in an event. Like most F3 exercises, GoRuck cadre have their own versions of pain. So time to get comfortable with being uncomfortable.

The Thang:

PAX made their way to my favorite spot in the AO. (Whiffle ball field) I like this spot because of the equal distance between bases gives you good baseline to keep a balance.

Time for “Beep Beep I’m a Jeep” : ruck held straight out in front while in squat position. Move forward in duck walk while rotating ruck clockwise and counter click wise like a steering wheel while saying “beep beep I’m a Jeep”. However being my birthday Q, I made a variation, 4 paces forward then 3 monkey humpers keep going until you get to the next base.

Second base, bear crawl four paces forward then 3 Merkins, continue until you reach the next base.

3rd base, lunge walk 4 paces 3 squats, continue until you reach the next base.

Home base, clank clank I’m a tank: ruck on back, duckwalk with hands together in front of you (like a turret) while repeating clank clank I’m a tank. 4 paces forward then 3 monkey humpers continue until you reach the next bag.

We did an elimination round of on your belly, back on your feet. This helps everyone get used to having to move quickly getting ruck on, off while following commands. Last one ran a lap, continued until only one winner. (Ruck newbie Hard Drive)

We continued with another round off beep beep I’m a Jeep and bear crawls.

Another round of on your belly/back on your feet. (Winner: Cheetah)

Headed back to the flag for some Mary.

Mary:

The Slicker x 10 IC

SpiderMan push ups x 10 IC

Pledge:

Bom:

Announcements: mud run, mud run, mud run,….oh and in case everyone missed it MUDRUN! The Oak.

 

Filed Under: Uncategorized

PAX Mountain 4/6/18

  • When: 20180406
  • QIC: Tinker
  • The PAX: Suds, Tinker


2018-04-06 by Tinker Leave a Comment

Intro: YHC is working on shoulder still, but while Suds was kicking his Friday in the teeth I was working on my shoulder rehab exercises. I thought about doing PAX Mountain modified, but that would not be a true test for endurance. (Patience maybe)

Weather: Cool, but perfect for PAX Mountain Challenge

FNGs: None

COP: None

THANG:

PAX Mountain Challenge consists of:

20 Flutter kicks IC

300 yard shuffle

Bear Square (bear crawl forward, sideways, backwards, sideways around one parking space)

20 Merkins

Bear Square

20 WW1 sit ups

300 yard shuffle.

Rinse and repeat.

Each movement is worth 20 points (one full set is 140 points)

 

April scores are as follows:

Suds:580

Tinker:0 shoulder rehab exercises.

Moleskin: Top score of the day Suds: 580, He did not want the prize by default, but I assured him endurance is about dedication, grit, and consistency. Which he could have easily stayed home, but he showed up, he knocked it out, and he is better for it. Good job brother.

Filed Under: Uncategorized

Square Root of Suck (lunge edition)

  • When: 20180402
  • QIC: Tinker
  • The PAX: City Slicker, Rabbit Ears, Suds, Defib


2018-04-02 by Tinker Leave a Comment

Intro: YHC has done this version of a WOD with mostly upper body before and decided to take it to the next level of heavy leg day.

FNGs: none

Weather: perfect

COP:

TTT x 10 IC

LBAC x 10 F+B

 

Thang:

Westarted off with a 30/30 shuffle to the whiffle ball field.

Once on the field we lined up on the baseline and commenced lunge walk sideways right to first base, lunged walked forward to second base, lunge walked sideways left to third base and then lunge walked backwards to home. Then proceeded with first exercise. Monkey humpers x 9 IC. Then lunge walked the bases again. Then 16 curls for the girls IC, 9 monkey humpers IC. Lunge walk bases again, then 25 squats IC, 16 curls for the girls IC, 9 monkey humpers IC. Lunge walk around bases again then 36 flutterkicks IC, 25 squats IC, 16 curls for the girls IC, 9 monkey humpers IC.

30/30 shuffle back to the flag.

Mary:

10 WW1 sit ups

15 American hammers IC

Namorama: Defib, Suds, City Slicker, Rabbit Ears, Tinker

Pledge.

Moleskin: I mentioned that at least no one would be able to kick me after this workout and immediately was met with a lot of mumble chatter about strangulation etc. Always a great sign when the PAX are very vocal. Good luck walking today gents.

 

 

Filed Under: Magnitude Tagged With: City Slicker, Defib, Rabbit Ears, Suds, Tinker

Tinkers Return, Prepare Your Legs

  • When: 20180316
  • QIC: Tinker
  • The PAX: Defib, Gruber, Tinker


2018-03-16 by Tinker Leave a Comment

Conditions: 49 and clear

FNGs: NONE DISCLAIMER GIVEN ANYWAY

Intro:  YHC has been working through a very lengthy recovery from shoulder surgery but decided to put together a solid workout that I could do with little modifications but would be good challenge for those without modifications.

COP:  TTT x 10, LBAC F+B x 10

The Thang:  YHC took the PAX over to the whiffle ball field for some ruck style 21s. First baseline was Squats with overhead ruck hold starting at 20.  Then we would lunge walk to the third baseline with rucks in hand alternating the ruck to each side as you lunge. (activating those abs) Then PAX would get on their six with ruck in the chest pressed position and complete flutterkicks in cadence starting at 1. Then PAX keep ruck on their chest and shuffle back to first base line. Rinse and repeat moving down in squats and up in flutterkicks until we run out of time.

Mary: no time.

Numberama: 3

Namerama:   Defib, Gruber, Tinker

Pledge and COT

Announcements: Mud Run.  Sign up then get your team together.  Walk for Water this Saturday.  Shamrock shuffle this Saturday, Rugged Maniac, The Oak Apr 21st.

Devo:  F3 is a gift that should be shared. It’s not about the workout, it’s about the men that surround you, encourage you, motivate you and make each other better men. This should be shared not only for the growth of others, but for our growth as well. Always look for those who want to better themselves, or those who need it but are too afraid to reach out.

Filed Under: Magnitude

PAX Mountain 3/2/18

  • When: 20180302
  • QIC: Tinker
  • The PAX: Defib, Gruber, Cheetah, Redo


2018-03-03 by Tinker Leave a Comment

Intro: YHC is still IR, but came out to support these awesome men.

Weather: Cool, but perfect for PAX Mountain Challenge

FNGs: None

COP: None

THANG:

PAX Mountain Challenge consists of:

20 Flutter kicks IC

300 yard shuffle

Bear Square (bear crawl forward, sideways, backwards, sideways around one parking space)

20 Merkins

Bear Square

20 WW1 sit ups

300 yard shuffle.

Rinse and repeat.

Each movement is worth 20 points (one full set is 140 points)

 

March scores are as follows:

Defib: 940

Cheetah: 620

Redo: 620

Gruber: 560

Moleskin: Top score of the day Defib with a 940. Not only was he the high score of the day but he has reclaimed the PAX Mountain record holder. This man continues to impress me. Never quits (unless he passes out), sets a great example, all while encouraging others. Big T Claps to Defib!

Filed Under: Magnitude Tagged With: Cheetah, Defib, Gruber, Redo, Tinker

PAX Mountain February 2018

  • When: 20180202
  • QIC: Defib/Tinker
  • The PAX: Defib, DT, Cheetah, Suds, Rabbit Ears, Tinker


2018-02-02 by Tinker Leave a Comment

Intro: YHC is IR but I wouldn’t miss the opportunity to witness some high scoring with this group.

Weather: Cool, but perfect for PAX Mountain Challenge

FNGs: None

COP:

  • Squats x 15 IC
  • LBAC F+B x 10 IC
  • World’s greatest stretch

THANG:

PAX Mountain Challenge consists of:

20 Flutter kicks IC

300 yard shuffle

Bear Square (bear crawl forward, sideways, backwards, sideways around one parking space)

20 Merkins

Bear Square

20 WW1 sit ups

300 yard shuffle.

Rinse and repeat.

Each movement is worth 20 points (one full set is 140 points)

 

February scores are as folows.:

Rabbit Ears 420

DT 580

Definitely 700

Suds 720

Cheetah 900!

Moleskin: So YHC has been working on a way to get more people involved in this monthly fitness test. So today, I added incentive! That’s right, every month for 2018 the high score of the day will receive a Punisher patch. No tiebreakers. If there is no single winner no patch will be given out. I ordered the rest of the patches today. The one Cheetah received today will be replaced with the standard patch for 2018.  Non ruckers welcome to come endure this test! First Friday of every month, come get some! Will you be able to earn that Punisher patch?

BOM: Defib

Devo: Defib

 

Filed Under: Uncategorized

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