Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Impromptu Maximum Destruction

  • When: 20211123
  • QIC: Wreck-It Ralph
  • The PAX: Fish n Chips, Repo, Old D, Swamp Fox, Mayhem, Easy In, Placebo


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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: 42. Cold, breezy.

FNGs: nope.

COP:  Grab blocks, Squat Presses through the 5 Principles. If you’re getting up to work out at 0500, you should know why.

The Thang:

In Teams of 2-

300 Curls for the Girls

300 OH Press

100 WWII sit-ups.

One HIM does the work, the other takes a lap around the gravel lot.

Once all groups had completed, a PAX calls his least favorite exercise and moseys to the No Parking sign and back.

Some exercises included- heel taps, squat thrusters, burpees, OH Presses, WWI sit-ups. I’m sure I missed at least 1 other.

Mary: Sally. Led by Mayhem. She’s a total B.

Numberama: 8

Namerama: Fish n Chips, Repo, Old D, Swamp Fox, Mayhem, Easy In, Placebo, Wreck-It Ralph

Pledge and COT

Announcements: Ruck for hunger coming up- look for updates on Facebook. Holiday party coming up.

Devo: Leave no man behind, but leave no man where you found him. Check-in on your brothers. Blood, and friends. The holidays can be hard, and you never know what’s going on with people. A 30 second phone call can make all the difference in someone’s world. Don’t be a dick. You can afford some grace.

Moleskin:   That one felt good. It was cold, but we managed to keep moving the entire time.

Fish n Chips needs a sack

  • When: 20211115
  • QIC: Wreck-It Ralph
  • The PAX: Manana, Chowdah, Gruber, Fish n Chips


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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: 44. Cold. This is bullshit.

FNGs: Nah

COP:  Run from the truck to the flag.

The Thang:

Left Foot, Right Foot, rinse and repeat.

PAX got 2 miles this morning with varying amounts of weight and coupons.

Mary: Run from the CoT to the Truck.

Numberama: 5

Namerama: Wreck-It Ralph, Gruber, Fish N Chips, Manana, Chowda

Pledge and COT

Announcements: Sheepdog events coming up soon. Ruck for Hunger coming up, no dates out yet. Holiday Party is right around the corner.

Devo: Nothing incredibly deep this morning. 1% better everyday, and DBAD.

Moleskin:   Great banter this morning! PAX discussed various events we’ve done in the past as a way to help prepare our brothers going through the Sheepdog event in a couple of weeks. Fish debated, out loud, what he should fit in his ‘sack’, and noted that weather would have a big impact on how much room there would be.

Chad 1000X

  • When: 20211111
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Repo, Mayhem


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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’s, nice for what was to come.

FNGs: None.

COP:  Good mornings (Squat front presses) w/ blocks. Hold the down until a brother lists one of the 5 principles of F3.

The Thang:

With your block, head to the baseballs.

Introduced the Chad 1000X (for more information see the Youtube link below.)

Step-ups on the wall. The original workout called for 1000 per pax. Time would limit this, so we partnered up.

500 step-ups each. OYO.

Defib- 500

Repo- 280

Wreck-it Ralph- 325

Mayhem- 500

Mary: Stow blocks.

Numberama: 4

Namerama: Wreck-it Ralph, Repo, Defib, Mayhem

Pledge and COT

Announcements: Ruck for Hunger coming up- look for event.

Devo: It’s Veteran’s Day. Of the many men and women that serve, only 3% will actually carry a weapon into combat. There’s tons of support folks that actually make things happen. Thank them all.

Moleskin:   I enjoy the occasional single exercise Winkie. This one sucked… Find out more information about Chad, and the workout here: https://chad1000x.com/

 

Keepy Uppy. With backpacks

  • When: 20210913
  • QIC: DT
  • The PAX: 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: Mid-60’s. Nice

FNGs: nope. Just an OG.

COP:  Discuss Q options.

The Thang:

Inspired by the ‘Bluey’ episode of the same name.

Grab a balloon and head to the wiffle ball field.

Hit the balloon up in the air.

Run to a baseline and do a push-up. Rinse and repeat.

You only get to 1 hit, then the other person hits.

If the balloon hits the ground, it’s 10 merkins for everyone. Rinse and repeat.

After 10ish minutes, we took a walk around the upper parking lot.

Rinse and repeat Keepy Uppy with squats instead of merkins.

Ruck back to the flag.

Total 1 mile rucked.

Mary: no time.

Numberama: 2

Namerama: Double Trouble, Wreck-it Ralph

Pledge and COT

Announcements: None

Devo: replace with devo

Moleskin:   This episode of F3 is called- Keepy Uppy. It was inspired by the ‘Bluey’ Episode of the same name. Linked for your enjoyment here: https://www.youtube.com/watch?v=EJkn-r-rJJY . If you have youngish kids, you’ve probably come across this show. Each episode is less than 8 minutes, and covers a lot of real world stuff. We should aspire to be more like Bandit.

This also looked a lot better in my head than in actual practice. If we get 4 or more PAX, merkins are probably going to be the go to. This one will be back!

Looking back and waving hello

  • When: 20210726
  • QIC: Wreck-It Ralph
  • The PAX: Manana, String Bean, Prius, Easy-In


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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 70’s. muggy. Standard

FNGs: String Bean came back!

COP:  ruck up

The Thang:

1 minute backwards ruck, 2 minutes forward.

After the first mile, swap backwards ruck with Little baby arm circles.

Mary: put your ruck down.

Numberama: 4

Namerama: Wreck-It Ralph, String Bean, Prius, Easy-In

Pledge and COT

Announcements: Lowcountry ruck Club hosting Endless Summer Ruck. August 7. 0730, pineapple fountain. Sheepdog- sign up and get after it.

Devo: The art of the possible.

Moleskin:   replace with moleskin

Merkin Monday, but on Friday

  • When: 20210723
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Easy-In


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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: Foggy, 75.

FNGs: None

COP:  Put your ruck on.

The Thang:

In a repeat performance of Monday’s Q, we went for a walk and did some merkins:

2 minute timer.

When the timer goes off, do 5 merkins OYO. Timer doesn’t stop.

Rinse and repeat.

After a mile of this, we switched to 10x high pulls. Rinse and repeat.

Mary: Not needed.

Numberama: 3

Namerama: Wreck-It Ralph, Defib, Easy-In

Pledge and COT

Announcements: Endless summer ruck coming up August 7th. Just miles- 5k, 5 miles, 12 miles, your pick.

Devo: The art of the possible.- Charlie Beckwith. We can get wrapped around the axle of life. Remember what you are capable of. What’s possible. And achieve it.

Moleskin:   There was great 2nd F this morning. Contemplating all of what life has to offer for each of us, and how to make the most of it.

Giraffe Legs

  • When: 20210709
  • QIC: Wreck-It Ralph
  • 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: Mid 70’s. Not too bad.

FNGs: None

COP:  Put your ruck on your back.

The Thang:

1 minute walking lunges

2 minute rucking.

Rinse and repeat for 45 minutes.

Mary: Not needed.

Numberama: 2

Namerama: Defib, Wreck-itRalph

Pledge and COT

Announcements: Sheep Dog coming up, register if interested.

Devo: ‘Life’s problems are a lot easier to deal with when no one is shooting at you.’ John ‘Tilt’ Stryker Meyer. Recently heard John Stryker Myer on the Cleared Hot Podcast. He talked about how his life changed after coming beck from serving in MACV-SOG on Recon Teams for 2 tours in Vietnam. While his civilian co-workers were wigging out, he simply reminded himself- this is a great day! No one is shooting at me.

Moleskin:  Man did this look like a terrible idea on paper. And when we did it. And still as I type this. Better than doing nothing though.

Celebrating America

  • When: 20210702
  • QIC: Wreck-It Ralph
  • The PAX: Manana


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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, low 70’s

COP:  Lift ruck, put ruck on back.

The Thang:

Left Foot / Right Foot 4 Count, Rinse and Repeat OYO.

Mary: Put ruck down

Numberama: 2

Namerama: Wreck-It Ralph, Manana

Pledge and COT

Announcements: None

Devo: be safe this weekend. A lot of guys are going to celebrate their last Saturday with all 10 fingers and don’t even know it.

Moleskin:   YHC woke up with a tight back this morning. The pre-blast advertised a coupon ruck for the morning’s activity. That wasn’t happening. But, you adjust, and you still do work.

Form is important

  • When: 20210628
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Gruber, Manana, Spooky


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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: Warm, muggy, but overall- not bad.

FNGs: none brave enough

COP:  OH Squats- Hold the down, Q calls up after a PAX lists one of the Principles of F3. It’s been a while since I did this one, so it took a little longer…

The Thang:

Ruck to upper parking lot.

OH Carry Clockwise until you lose form.

Mosey Counter-Clockwise back to your ruck.

Curls until failure.

Rinse and repeat until time is called. (30 minutes)

Ruck back to the Flag

Mary: Hydraulic press x15IC

Numberama: 5

Namerama: Wreck-It Ralph, Defib, Manana, Gruber, Spooky

Pledge and COT

Announcements: None today. Go buy some fireworks from Glitter Pony

Devo:

Moleskin:   It felt ‘good’ to be back under weight this morning.  Obligatory tag of KY in the Facebook post for Five Guys. That dude is putting in great work in Houston.

Your least favorite

  • When: 20210510
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Gruber, Prius, Manana, 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: 72. Perfect for what was to come.

FNGs: sadly not.

COP:  OH ruck squats. Hold the down until one of the PAX lists a principle of F3, come up, then right back into the squat. Rinse and repeat 5x (5 principles.)

The Thang:

Take 2 blocks to the Upper parking lot.

The PAX had been told they wouldn’t be doing their least favorite exercise. They weren’t disappointed.

PAX called their least favorite exercise, then Farmers Carried blocks around the upper parking lot, while remaining PAX OYO’d the called exercise.

Least favorites included:

Bear Crawls

Burpees

Ruck Swings

OH Walking Lunge

Floor Sweepers

Yes’s and No’s

Rinse and repeat with favorite exercises-

Curls for the girls

Squat Thrusters

LBCs

WWI sit-ups

Squats

Hand release merkins

 

Head back to the flag. If you change blocks, you call 5x of your least favorite exercise.

Mary: Nope.

Numberama: 6

Namerama: Chowdah, Manana, Gruber, Prius (Respect!), Defib, Wreck-It Ralph

Pledge and COT

Announcements: Memorial Day Murph coming up, Father’s Day Convergence, Climb for Air. GORUCK D-Day Tough and Light events are all coming up,

Devo: Be Prepared- Ready your body, and your mind, for whatever life may throw at you.

Moleskin:   It feels good to be back in town. In the Gloom. Getting better.