Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Small Turtles

  • When: 20200316
  • QIC: Wreck-It Ralph
  • The PAX: Swinger, Repo, Dri-Prime, Gruber, Dick Cheney


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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: perfect for what was about to take place.

FNGs: None

COP:  LBACs for a while. You know, to establish social distancing.

The Thang:

What better way to keep our social distancing than with some Dora action?

Dora-

1 partner rucks around the gravel lot.

300 Clean and Throws.

If there’s still time left- Up and overs

(Everyone got to the Up/Overs & completed roughly 20)

Mary: no need.

Numberama: 6

Namerama: Wreck-it Ralph, Dri-Prime, Swinger, Repo, Gruber, Dick Cheney

Pledge and COT

Announcements: Lots of events are postponed.

Devo: Protect yourself, be prepared, and be a HIM.

Moleskin:   The world can be a scary place. But in the Gloom there was plenty of spectacular mumble chatter. It was nice to receive a message from Swinger 2 days later saying his hamstrings were still sore.

We found a dead baby turtle at the CONT (Circle of No Touching), and there was a that’s what she said joke made.

Sweeping up the country club

  • When: 20200309
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Dri Prime, Repo, Gruber, Swinger


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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. Disclaimer delivered during overhead ruck squat. Talk fast.

COP:  Walk

The Thang:

Ruck. Stop at each fire hydrant and perform floor sweepers-

descending reps of 12-1.

Dodge FiA as they were mobile this morning.

Mary: Didn’t see her.

Numberama: 6

Namerama: DEfib, Dri Prime, Repo, Gruber, Swinger

Pledge and COT

Announcements: Still time to sign-up to volunteer for P200. Do something awesome.

Devo: If you’re so great, why aren’t you winning?- Jocko. Humility is important, but there’s a dichotomy to knowing what winning is and feels like.

Moleskin:   My last Q as AO Q. It has been a pleasure and blessing to lead the rucking faithful for these past years. Defib will do all of us proud, and the beat downs will continue.

Doras, Ladders, and Curtsies

  • When: 20200131
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Repo, Gruber


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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, low 40’s

COP:  Scorpion stretches OnQ x5 each side, LBACs IC x 10 F/R

The Thang:

Put your ruck on, move out.

At upper parking lot- Dora

One partner farmer’s carry rucks around parking lot other partner:

Side straddle hops, Sit-ups, Planks, Calf Raises.

Mosey to the palm trees.

Ladders-

1-13 Curls

1-13 OH Press

Mosey to the wiffle ball field

Pick a baseline and curtsy lunge one way.

Mosey to the flag

Mary: Floor sweepers x 10 IC

Numberama: 4

Namerama: Gruber, Repo, Defib, Wreck-It Ralph

Pledge and COT

Announcements: Volunteer for the P-200

Devo: Don’t be a dick.

 

Anonymous Buffalo Hunt

  • When: 20200203
  • QIC: Wreck-It Ralph
  • The PAX: Swinger, 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: 45, really nice considering

COP:  Scorpion Stretches 3 each side

The Thang:

Put your ruck on. Start rucking.

Stop at the palm trees for a curl ladder (1-13)

Grab a baseline and curtsy squats.

Back to the flag

Mary: Floor Sweepers x10 IC

Numberama: 3

Namerama: Wreck-It Ralph, Swinger, Manana

Pledge and COT

Announcements: P-200 volunteers

Devo: 1% better everyday…

Moleskin:  YHC was peeking at he Q sheet (which is up, go sign up) and saw that ‘Anonymous Buffalo’ has picked up the Q for the morning. Hoping to keep this creature anonymous, I posted  a pre-blast… 0500 came, and no buffalo sightings. So we set off into The Gloom on a buffalo hunt of our own…

50 is a big number

  • When: 20200127
  • QIC: Wreck-It Ralph
  • The PAX: Repo, Swinger


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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: Spitting rain, 50’s- cool.

COP:  LBACs, T-Claps, hustle to the picnic shelter

The Thang:

50 reps of each exercise until time expires.

Exercises included, but nor limited to:

OH Press

Sun gods

Lawn mowers

American Hammers

Front Claps

Chest Press

Squats

Waterfall plank (Hold plank, each member counts off until you get to 50)

Curls

Calf raises

and more!

Mary: None

Numberama: how many total

Namerama: Wreck-It Ralph, Repo, Swinger

Pledge and COT

Announcements: Sign up to volunteer for the P-200. Find something epic to do this spring and crush it!

Sliding into Home

  • When: 20200124
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Repo, Easy-In, Gruber


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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: Beautiful. Low 50’s, no wind.

FNGs: No

Disclaimer: Given.

COP:  LBAC 16x IC F/R, Don Quixote SLOW OnQ x6, Scorpion Stretches x5 each side OnQ

The Thang:

Ruck up, head out.

Easy-In took a block, the rest took their ruck. We shared a sandbag.

Mosey to the Upper parking lot, then down to the bridge to the Wiffle Ball field. Drop sandbag, head to palm trees.

At the Palms- Ladder 1-13- Curls (for the girls), OH Press (13-1).

Grab sandbag, get to wiffle ball field.

Stack all the gear at a base. Plank along the baseline. ruck drag pull through leap frog style all the way to the next base. Then do it back.

Curtsy lunges along the baseline.

Ruck up. Get back to the circle.

Mary: No time.

Numberama: 5

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

Pledge and COT

Announcements: Anniversary Convergence- 1/25 0700 Doty. Anniversary Party- 1/25 1700 Ponds Farmhouse. Volunteer for the P200!

Moleskin:   The mumblechatter was beautiful. Defib informed us that he could feel his muscles growing, but that he didn’t think the swelling would last more than 4 hours. The PAX were all looking forward to a little bear crawl baseball, but YHC had something else in mind. When the PAX said they hadn’t had any fun yet we switched it up to something I like to do… So we went to the palm trees. Everyone informed me they had plenty of fun after that! Today’s Devo came from Jocko- Go listen to the opening of his most recent podcast (ep 213)- Patton’s address to the Third Army. If that doesn’t get you motivated, nothing will.

Great push, and as always 1% better everyday.

Dora Throws Sandbags

  • When: 20200113
  • QIC: Wreck-It Ralph
  • The PAX: DT, Defib, First Alert, Swinger


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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’s. Muggy.

COP:  Put rucks on, grab sandbags, mosey to Wiffle ball Fields

The Thang:

Dora-

Around the bases- Alternate lunge walk and sumo squat for a home run.

Reps- 100 Sandbag clean & throws, 200 Over the shoulder throws.

Mary: Defib’s Happy Birthday Pickle Pounders. (We missed them from his actual birthday, so we made do.)

Numberama: 5!

Namerama: Defib, DT, First Alert, Swinger, Wreck-It Ralph

Pledge and COT

Announcements: Anniversary Convergence and Party Jan 25th- Workout at Doty, Party at the ponds farmhouse. Volunteer for the P-200!

Devo: 1% better everyday.

Moleskin:   It was great to see some faces we haven’t seen in the gloom for some time! New Year, new you!

Sword fights in the park

  • When: 20200110
  • QIC: Wreck-It Ralph
  • 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: Nice. Upper 50’s. Clear

FNGs: None would see the wrath of the sword this day

COP:  LBACs, TTT

The Thang:

YHC commandeered some empty wrapping paper tubes for a workout. The weather was dry, and cool, so it seemed like a good idea.

PAX were all teased with a TMNT meme implying we all become kids when empty paper tubes are involved. They weren’t wrong.

Each PAX got a tube, and we set out walking. Several PAX were fighting a crud, so we took our time. We worked on some pretzels (Hold tube just of the ground, step through and bring the tube all the way back to the starting position without letting go- functional flexibility). Some shield carries (Carry your ruck in a one handed curl, swat the evildoers with the sword.) Some various fencing moves thanks to Gruber’s 2.0 being a fencer.

Our bodies were sore, but the whit was rapier sharp!

Mary: Duel to the death! (Of the wrapping paper tubes…)

Numberama: 3

Namerama: Wreck-it Ralph, Gruber, Defib

Pledge and COT

Announcements: Anniversary Convergence and Party Jan. 25th. Show our new FQs some love by attending! Sign-up to volunteer for the P-200- details on the Facebook event page.

Devo: 1% better everyday.

Moleskin:   Not every workout requires a ton of equipment and complicated movement. Then again, not every workout can make you feel like a kid again! Everyone talked about their holiday, and how many sword fights they had had with 2.0’s, M’s, or just tormenting those same loved ones while cooped up for weeks. Thank you men, for the privilege of leading!

Roll Bags suck

  • When: 20191220
  • QIC: Wreck-It Ralph
  • 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: Cold. Very Cold.

FNGs: Not today.

COP:  Run from your truck to the flag.

The Thang:

Rucking. 1.75 miles.

Changing carry methods occasionally. Front carry, suitcase carry, no straps, etc.

Move fast, stay warm.

Numberama: 3

Namerama: Wreck-it Ralph, Gruber, Defib

Pledge and COT

Announcements: Anniversary party 1/25- the Ponds. Sign up to volunteer for P-200. Help your brothers out!

Devo: Stay warm, don’t be a dick this holiday season. Slow down, spread some Christmas cheer. You’re physically fit, walk a couple of extra parking spaces.

Moleskin:   It was cold. I didn’t want to get out of my truck. But, other brothers showed up (even though we all had the same feeling) and Iron sharpened iron in the Gloom.

Sweeping the park

  • When: 20191202
  • QIC: Wreck-It Ralph
  • The PAX: Manana, Mad Dog, Swinger


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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: Cold. upper 30’s

FNGs: None brave enough.

COP:  Put on your computer bags.

The Thang:

Get to steppin’.

PAX stopped several times during the ruck for Floor Sweepers-

Sets of 10,11,12,13,14,15 for a total of 75.

Mary: Nope.

Numberama: 4

Namerama: Manana, Swinger, Mad Dog, Wreck-It Ralph

Pledge and COT

Announcements: Christmas Parade, Holiday party. Show up and get in some good 2nd f.

Moleskin:   Working out in the cold gives you a solid sense of accomplishment  when you start your day. Do the harder thing. Leave the warmth of the bed behind you, and get after it.