Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

It was fun ‘Til it got Hard

  • When: 20200803
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Swinger, Schrute


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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: Makings of a Tropical Storm. Lightning stayed away.

FNGs: Nope. They missed out too.

COP:  Ruck to the small picnic shelter to stay out of the rain.

The Thang:

YHC had plans to complete the July Challenge of an Ice Cream Ruck- easy- miles and ice cream.

The weather and my work schedule had other plans.

So we improvised. With the 12 Days of Ruckmas. This one never doesn’t suck.

1- merkin with your ruck on

2- Squats

3- OH Press

4- 8 Count man makers

5- 4 count flutter kicks

6- Body weight merkins

7- rucks a’ thrusting

8- Front hold lunges

9- Standard sit-ups

10- Curls for the girls

11- Mountain climbers

12- Monkey humpers

Done 12 days of Christmas style.

Mary: We had ice cream, and talked about our feelings. It was nice.

Numberama:4

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

Pledge and COT

Announcements: Repo’s birthday run. The event sale now runs through 8/31- SUMMER2020 for 30% off events. Even if it’s just a Star Course Sprint come out and have some fun with your brothers.

Devo: Don’t be a dick.

Moleskin:   It had been a while since the 12 Days of Ruckmas had been revisited. It is as bad as any fitness test out there because the suck is spread throughout it. It also shows you what not focusing on your fitness regularly does to you pretty quickly. (It me. I need to get back after it.) A year ago I was doing this in less than 40 minutes with a ruck the entire time. This round we had to skip the 11th round and cut to 12 for time (and ice cream.)

Life really is different at the Country Club. What other AO had ice cream this morning!?!

How did those blocks get there?

  • When: 20200727
  • QIC: Wreck-It Ralph
  • The PAX: Manana, Repo, Swinger, Gypsy, 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: Mid 70’s. Not too gross

FNGs: No. Probably a good thing. Disclaimer given anyway.

COP:  Rucks overhead. Squat, and hold the down position. Call up when a PAX gives one of the 5 core principles of F3.

The Thang:

YHC had thoughtfully placed some blocks  at the Upper Parking Lot for those that had HC’d +1.

As has been said many times, we have an HC problem. 4 PAX quickly turned to 6, so we carried more blocks with us.

We recycled an O’l Sakrete buddy workout into a solo affair.

Farmer carry blocks as far as you can Clockwise around the upper parking lot.

When you get tired, put them down, and ruck counter-clockwise back to them.

When you get to the blocks complete OYO- 10 Ruck Swings, 10 Squats (slick), 10 decline merkins on 2 blocks.

Rinse and repeat until time is called. (not soon enough)

Mary: leap frog the blocks back and store them.

Numberama: 6

Namerama: Wreck-It Ralph, Swinger, Manana, Repo, Gypsy, Chowdah

Pledge and COT

Announcements: Repo is doing his birthday run 8/29. Get involved to help the community! Sunday at the Creamer YHC will have Ice cream. Bring your ruck and earn your patch. We will repeat this experience Monday at Magnitude as well.

Devo: Don’t be a dick. Treat other people like people. The internet has created a direct barrier from people’s words and getting punched in the mouth.- Andy Stumpf. Be good to one another.

Moleskin:   This workout is bad enough as a buddy. Solo it was ridiculous. Don’t try this at home kids.

Walk of Shame

  • When: 20200713
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Repo, Dri-Prime, Gypsy, 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: Thicc. 75, Real Feel 82.

FNGs: None.

COP:  An old standard to get our hearts and minds right.

OH Ruck Squats while we recite the 5 Core Principles.

  • Are free of charge.
  • Are open to all men.
  • Are held outdoors, rain or shine, heat or cold.
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
  • End with a Circle of Trust

Hold the down, call up when a PAX calls a Principle. The pain is getting shorter each time.

The Thang:

Go for a walk. With weight. On your back.

Slowly walk the PAX past the palm trees twice… Lull them into a false sense of security.

After the second trip past them:

Ladder- Curls for the girls 1-13 OYO, between trees- Goblet carry the ruck. Focus on getting a full range of motion. Once done, find the 6.

Take a break and slick walk down around the circle.

Rucks on, and head out.

When you get back to the front of the palm trees:

Ladder- Dammits 1-13 OYO, between the trees- sumo squats. Once done- try no to die.

Ruck back to the flag.

Mary: Foudn her in the palm trees.

Numberama: 6

Namerama: Wreck-It Ralph, Defib, Repo, Gypsy, Dri-Prime, Swinger

Pledge and COT

Announcements: Repo has a virtual birthday run coming up. July’s Ruck Club callout is the Ice Cream ruck- Do it in small groups, but have fun! Use code Summer 2020 for 30% off events through the end of July. F3 10 Year Anniversary in Wilmington, NC  f310year.com/

Devo: None.

Moleskin:   While the time taken at the beginning to remember the 5 core principles is getting shorter, it helps the YHC re-center for the morning’s workout. There’s nothing in the Core Principles about YOU. It’s not about you, it’s about the guy to your left and your right. Never above or below, but always beside.

Animal Noises in the Dark

  • When: 20200706
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Repo, 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: 71, humid. Dark.

FNGs: None

COP:  OH Ruck Squats. PAX picked the cadence while reciting the 5 principles of F3 Nation. ( F3 is: Free of Charge, Open to ALL Men, Held Outdoors- rain or shine, hot or cold, Peer Led, Ends in a COT) Hold in the down position- when a PAX says one of the principles, call up, rinse and repeat.

The Thang:

Ruck to the upper parking lot-

Bear Square.

Ruck to the Circle near the big scoreboard-

Crab Square.

Ruck to the wiffle ball field-

Magilla Gorilla from base line to base line

Ruck to the closest parking spots-

Duck Walk the Line.

Ruck to the upper parking lot-

Square Bear (Reverse Bear Square).

Ruck to the Circle near the big scoreboard-

Square Crab (Reverse Crab walk square)

Ruck to the wiffle ball field-

Gorilla Magilla (Reverse Magilla Gorilla)

Halfway back to the flag-

Walk Duck (reverse duck walk)

Mary: Didn’t need it.

Numberama: 4

Namerama: Repo, Defib, Dri-Prime

Pledge and COT

Announcements: Repo is planning his birthday run- August 12th. Support him!

Devo: As always, and more important than ever- Don’t be a dick.

Moleskin:   It’s good to get back out in the Gloom, and to get the opportunity to lead. The Q juices flowed strong for this one.

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.