Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

All this for a patch!?!

  • When: 20191014
  • QIC: Wreck-It Ralph
  • The PAX: Manana, Gruber, Swinger, Mad Dog, Repo


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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, Off and on rain. But we needed it.

COP:  LBAC x 12 IC F/R, Squats x10

The Thang:

Grab the flag and some blocks, and move out.

We were completing GORUCK’s Monthly Ruck Club callout of a pumpkin ruck.

Ruck to a pumpkin patch, take a picture, and walk back with your pumpkin (coupon). Not many pumpkin patches are open at 0530, so we took blocks. Minimum distance of 2 miles.

Mary: stow blocks

Numberama: 6

Namerama: Manana, Gruber, Swinger, Mad Dog, Repo

Pledge and COT

Announcements: GORUCK events 11/8-9, Travis Manion 9/11 Heroes Run 11/17, GROWRUCK 11/16-17 Southern Pines, NC.

Moleskin:   It rained. It sucked, and we all realized that we are like little kids when it comes to incentives for physical activities…

Cornhole in the dark

  • When: 20191001
  • QIC: Wreck-It Ralph
  • The PAX: Mad Dog, Manana, Fish 'n Chips, AC/DC, Snooki, Robin Wood, Sakrete, Easy In, Waldo, Chum, Mayhem, yo Adrian, Prius, Clancy, 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: Muggier than expected, 75.

FNGs: None

COP:  LBAC IC Fx13, Rx12, TTT IC x5

The Thang:

Grab blocks, form up in 2 columns at the yield sign.

Usain Bolt- down to the No Parking sign and back, then farmer’s carry blocks around traffic circle. Stand at the chalk line, and toss (1) cornhole bag onto the tic tac toe board.

Rinse and repeat until all bags or thrown, or a winner is declared.

Losing team does (10) 8-Count Body Builders.

 

Fun was had by all.

Mary: Stow Blocks

Numberama: 16

Namerama: Mad Dog, Manana, Fish ‘n Chips, AC/DC, Snooki, Robin Wood, Sakrete, Easy In, Waldo, Chum, Mayhem, Yo Adrian (R), Prius (R), Clancy, Defib, Wreck-It Ralph

Pledge and COT

Announcements: Liquefaction- Saturday 1800 (not 0600), Dog & Duck. Sakrete has the Q. Come celebrate some of the huge achievements of your brothers and make some bad decisions of our own.  9/11 Heroes run- moved to 11/17 1400. Great race, great cause.

Devo: Don’t be a dick.

Moleskin: It was good to be back in the gloom after completing my HTL. I missed you jackasses, and the mumble chatter was on fire.

Hot Mess Express

  • When: 20190913
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Manana, Mad Dog


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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: Muggy, Mid 70’s

COP:  Start Walking

The Thang:

Ruck for 3 minutes.

Every 3 minutes, circle up and do 10 4x Flutter Kicks IC.

Ruck up, and ruck on.

1.5 miles were rucked.

Mary: None.

Numberama: 4

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

Pledge and COT

Announcements: 9/11 Heroes Run has bee rescheduled to Nov. 17 1400. Go! Sign-up for the rucking division.

Moleskin:   The lights were out. It was spooky. Something smelled like poop. My watch band broke. We just had a general rough go of it. Everyone got scared when I told them to take off their packs at the palm trees. Lucky for them, it was just time for more flutter kicks.

Gambling at Faultline

  • When: 20190907
  • QIC: Wreck-It Ralph
  • The PAX: Good Times, Quaker (R), Adjustment (R), M&M (R), Space Cowboy, Bob the Builder (R), Three's Company, Minivan, Mugsy (2.0)


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: Mid 70’s, muggy.

FNGs: None brave enough

COP:  TTT x10 IC, LBAC (small, large, forward reverse) x12 each IC

The Thang:

Grab blocks. return to flag.

Roll the dice. Do The Work.

Movements: Dammits, OH Press, Squat, WWII Sit-ups, 8-counts, Merkins

Reps:5, 10, 17, 20, 25, 30

All PAX called the exercise they rolled. After everyone had completed each round, take your block for a short walk around the park.

By my best count there were over 100 dammits, 75 8-counts, and an awful number of WWII’s completed.

Mary: Cusak Blocks back to storage

Numberama: 10

Namerama: Good Times, Quaker (R), Adjustment (R), M&M (R), Space Cowboy, Bob the Builder (R), Three’s Company, Minivan, Mugsy (2.0)

Pledge and COT

Announcements: Walk for Underhand Monday 9/9 @ Fleet Feet, 2nd F at Miler Country Club on Thursday 9/12. All donations are going to support Underhand.

Moleskin:   No one had picked up the Q for Fault Line, so YHC made a guest appearance. I came with 2 wienkies prepared, and gave the PAX a choice. They chose Option 2- which they didn’t know was a roll of the dice. Some PAX won, some lost. But everyone put in he work and got better. Thank you for the opportunity to lead men!

Sweat Angels Don’t Carry Heavy

  • When: 20190826
  • QIC: Wreck-It Ralph
  • 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: 69 (nice!) Degrees according to my truck

FNGs: Nope

COP:  1.5 mile SCS

The Thang:

partner workout:

Rucks and 60# sandbag.

1 partner carries sandbag for 3 minutes.

Everyone does 10 dammits.

Swap sandbag.

Rinse and repeat.

Mary: Nope

Numberama: The loneliest number

Namerama: Wreck-It Ralph

Pledge and COT

Announcements: GORUCK Vietnam T/L This weekend. Labor Day Convergence Monday @ MagniRock.

Devo: Good.

Moleskin:   The ladies at FiA are always so nice when I ruck by solo. They offer to let me join their workout. I, being the thoughtful person I am, offer to let them handle some of the weight. They always decline. Their loss

What was envisioned as a partner workout ended up being done solo. The regular ruck and dammit was bad enough, but carrying a sandbag too? woof. Sweat angels are wonderful workout companions, but they don’t carry heavy.

A walk to remember

  • When: 20190816
  • QIC: Wreck-It Ralph
  • The PAX: None


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: Muggy, not terrible given other options.

FNGs: No, no. Not today

COP:  Put on ruck, wait for PAX to arrive.

The Thang:

EMOM Dammits.

Start walking, every minute on the minute (EMOM), drop and do 5 dammits. Rinse and repeat.

Mary: Cry solitary tears onto the dashboard of your truck as you try to figure out why no one loves you.

Numberama: 1

Namerama: Wreck-it Ralph

Pledge and COT

Announcements: GORUCK T/L August 30-31. Travis Manion 9/11 heroes Run 9/7- Sign up to run or ruck! Labor Day Convergence at MagniRock. Come get some! Magnitude is in need of Q’s next week, as I will be out of town. This would be a great chance for those looking for an HTL to share some training plans!

Devo: None

Moleskin:   YHC was on his own for this one. That’s okay. My ‘training raspberry’ showed up, and there no brothers there to rub neosporin on it for me. This was a good one. It will be returning when I get back from the beach. You’ll regret doing it for a long while.

Cripples in the Park

  • When: 20190802
  • QIC: Wreck-It Ralph
  • The PAX: 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: Muggy,hot.

FNGs: None

COP:  Put on computer bags

The Thang:

Put on weight.

Walk.

2nd lap added a jerry can to split.

Mary:

Numberama: 2

Namerama: defib, Wreck-It Ralph

Pledge and COT

Announcements: Redo’s Share a Load event next weekend. GORUCK events coming up at the end of the month.

Devo: None

Moleskin:   Defib was limping, and YHC was nursing a nasty hangover from a night out with the bosses. But we did something, and that’s better than nothing.

Crazy 8’s on the 9th

  • When: 20190809
  • 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: 79, muggy. But it’s the Lowcountry…

FNGs: any FNGs

COP:  put on computer bags

The Thang:

8’s: 8 Sets of 8 exercises, 8 reps each set.

4 ct Flutter Kicks IC

Dammits

Chest Press

Lawn Mowers Left

Lawn Mowers Right

Curls (for the girls)

OH Press

Triceps Extensions

 

Mosey around the park while stopping at 8 stations.

Mary: None

Numberama: 2

Namerama: Manana, Wreck-It Ralph

Pledge and COT

Announcements: Redo’s Share The Load ruck this weekend. Goose Creek HS. 6 miles, family friendly. GORUCK Vietnam T/L coming up at the end of the month. Hydrate. Be Prepared to put in the work. F3 custom GrowRuck Nov. 15-16 Southern Pines, NC. Awesome opportunity to hone some leadership skills.

Devo: None

Moleskin:   When I arrived at the parking lot, I noticed someone was ‘stealing’ our blocks… FiA was doing a Tour de Force this morning of the entire park… I made sure they knew the first use is free, but the next one is going to cost them! They did stow the blocks, so we’ve got that going for us…

3 Exercises for 45 minutes

  • When: 20190726
  • 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: 72, cool

FNGs: None. Disclaimer given any way.

COP:  get sandbags out of cars…

The Thang:

Q gave the PAX an option: 1 exercise for 45 minutes, OR Rucking and switch the ruck front to back every  3 minutes.

Defib chose the harder thing.

So, we clean and threw sandbags for 15 minutes.

Then, we took a little walk, and conveniently switched our computer bags from front to back every 3 minutes, around the park. Until we returned to our sandbags.

We picked up (Ha! Pun!) right where we left off, and threw them back home. It sucked.

But, we got done 3 minutes early.

So, Defib requested some Mary… (Then regretted it)

Mary: Dammits. 25. On Q.

Numberama: 2

Namerama: Defib, Wreck-It Ralph

Pledge and COT

Announcements: GORUCK T/L in August, GRORUCK opportunity Nov 15-17 in Pinehurst.

Devo: replace with devo

Moleskin:   YHC wasn’t feeling the Q juice this morning, and offered a choice. We did bot things. It sucked, but we both felt better for it.

Hitchcock Would be Proud

  • When: 20190722
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Manana, 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: The Alfred Hitchcock Hour- Forecast: Low Clouds, and Coastal Fog

FNGs: None found us in the gloom…

COP:  10 LBAC IC, 10 OH Claps On Q

The Thang:

Grab coupons, head to the batting cages…

YHC used the cover of an SCS to pre-stage a rope over the steel at the batting cages for climbing…

4 Stations:

Rope Climb- self explanatory- climb/pull-up the rope and slap the cross bar, lower yourself down. (Disclaimer given repeatedly)

Bear Crawl Soccer- Push bowling ball down batting cage, around the pitching protector, and back. Rinse and repeat until time is called.

Lunge Walk- Put Defib’s monster cinder block on  one shoulder. Lunge walk the length of the batting cages, swap shoulder then return to start point.

Body Drag- 60# Sandbag, with 30′ of 1″ nylon webbing. Sit at the end of the webbing, and drag bag to you. Turn around and repeat until time is called.

Lunge walk was the longest evolution. When the PAX completing the lunges was done, we rotated stations. After 1 complete round, we took a little mosey around the park. Got back to the batting cages and did another round.

Grab all the coupons and head back to the flags.

Mary: Stow coupons

Numberama: 4

Namerama: Wreck-It Ralph, Defib, Swinger, Manana

Pledge and COT

Announcements: Keep training hard for the events coming up. Test yourself. That’s the only way to improve.

Devo: Don’t be a dick.

Moleskin: In trying to add some spice to a normal Q, I realized I drive around with a tow-rope… The worst part was doing a solo SCS around a park. In the Gloom. With a ruck. And a Rope Wrapped around me… I’m mostly thankful no FiA happened to drive up on me while taking my walk! Once at the batting cages, several PAX noted that we had all the tools needed to hide a body… And that we were using them in movements that one might (hypothetically, of course) use when hiding a body… Choose your friends carefully.