Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Gravity Sucks, Man

  • When: 20180724
  • QIC: KY
  • The PAX: City Slicker, High Stick, Cheetah


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Intro: A group of F3 Summerville’s finest are taking on a GORUCK Extortion Tough/Light event in a couple weeks.  Now that YHC’s foot woes are behind him, it was time to pay the support he got for the D-Day event forward and help get these men ready. Today’s winkie was designed to crush the PAX with weight via 200% coupons and nearly unreasonable time hacks.  The PAX was instructed to bring their ruck weighted with 10# over challenge weight to simulate a fully stocked ruck for a Tough event.

YHC wanted to spend a little time gauging the readiness of the PAX with this Winkie.  Spoiler alert: they are ready.

Conditions: 70F, Humid like crazy

FNGs: nope

The Pile of Pain: 2 60# sandbags, 45# ruck plate, 45# bumper plate, 2 40# sand bags, 2 44# kettle bells, 20# ruck plate.  That’s nearly 400#’s for you keeping score at home.

COP:

Grab a coupon

Go to fountain, get feet wet (cause wet feet are terrible). 

  1. Ruck OH Flutter Kick IC (20x)
  2. Shoulder taps IC (20x)
  3. Ruck OH Flutter Kick IC (20x)
  4. PAX Choice – OH Ruck Squats on Q (15x)

The Thang:

 Gather coupons, back to garage

Move all coupons to the bottom level of the garage. 

Get them all to the top; all 5 levels. Time Hack. (results: 1:20 admin/3:20 move time vs 4:00 move time target).  YHC stayed out of this movement, so 3 men moved the weight up by themselves.

Move down level by level. Time hack, reduce time. Penalty for missing the time hack: increase reps by 5 for the remainder of the floors

At each level…

  • 10 Squats
  • 10 Merkins
  • 10 OH press

No penalties were issued, all time hacks were met with the PAX decreasing their time for every evolution.

Mary: Peter Parkers IC (15X)

Numberama: 4

Namerama: City Slicker, High Stick, Cheetah, KY

Pledge and COT

Announcements:

  • GORUCK TL – 8/10-8/11
  • Old Flame’s Charity Birthday Run – 8/11
  • GORUCK TLL – 10/5-10/7
  • GORUCK TL – 11/9-11/10

 

Devo: The PAX discussed their Why.  Our Why drives us and keeps us accountable, especially when the Darkness sets in.  Spend time with your Why.  Become intimate with it.  Nurture it.  That Why is why we do epic stuff.

Moleskin:   The PAX today are among the best of the best in F3 Summerville.  They came together quickly as a team with a laser focus on the objective.  It is always interesting to see how a team comes together and how they interact.  YHC approached the winkie as a quase Cadre just to observe the PAX while working in the six of the group and let them work through the challenges they were presented.  It was interesting to see the role each person played in the team and how they approached the challenge at hand.  Each person had their unique strategy and they got it to work in unison.  At first, there was some confusion on those roles.  As YHC put pressure on them to perform faster, they found those roles even faster.  Almost instinctually.

As a leader in my business, it is up to me to do the same with my team.  Spend more time observing and guiding than directing or dictating.  When the team works by themselves with an understanding of my direction (Commander’s Intent, for those of us who have read Extreme Ownership), their performance is amplified.  They own the decisions.  They own the execution. And they perform as the best of the best.

Proof of Magma

  • When: 20180501
  • QIC: Stalker
  • The PAX: City Slicker, Suds, DT, Stringbean, Sofia, KY


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Intro: A Magma backblast is like a Bigfoot sighting – very rare, and one is never quite sure that it’s actually real. 7 men braved a cardio Magma to test their readiness for the June HTL.

Disclaimer: Don’t hurt yourself.

Warmup: good mornings, front squat press, overhead weighted situp, overhead lunge, tempo merkin, getups, one-leg lunge.

Thang: With the two large tractor tires from Seismic, teams of 3 or 4 rolled the tires to the top of the stadium and back down. Repeat.

Tire flip suicides: from the goal line, teams of 2 flipped the tire 5 times then ran back to the goal line. The next team did the same. Repeat until both tires reach the opposite goal line.

Sandbag bounding: in teams of 3, bound with the sandbag from goal to goal.

RR tracks from goal to goal x2.

Mary:  flutter kicks, dammits, WW1 situps

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

BOM:

Devo:   Yes.

Moleskin:  These men are ready. The HTL is a month away. If you are participating, you NEED to be at the Tuesday Magmas.

 

PAIN

  • When: 20180116
  • QIC: Goose
  • The PAX: Stalker, Suds, City Slicker, Stringbean, Hospice, Shortcake, Cannoli, Sophia, KY, Cousin, Chowda, Hot Spot


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The first Stadium workout did not disappoint.  Great turn-out of PAX that flat got after it.  The Weinke was simple and effective. KISS – Keep It Simple Stupid.

Thang – PAX issued a 50, 60, and 80 Lbs. sand bag.  Break PAX into three sticks, each stick assigned a sandbag.  Each man in the stick carries the sandbag up-over-and down the bleachers.  Once they complete the circuit drop the bag and keep moving up-over- and down until you find a bag, rinse and repeat with each bag until all PAX have carried every sandbag.

Seat portion of the bleachers – Long step up to the top of the bleachers X2, Bear Crawl up up to the top of the bleachers

Mosey to the field.  50, 60, and 80 lbs. sandbag tosses across the field and back x2 (220 yards of bag tosses)

Mosey to the truck.

COT BOM

Devo by Goose

Moleskin- Good push and teamwork throughout.  We all need to get our minds right and expect the Suck, then welcome the Suck.

An Exodus at Magma

  • When: 20180109
  • QIC: What?! (co-Q), Jingles (co-Q)
  • The PAX: KY, Suds, Cousin, Cannoli, Sophia, Chowda, Goose


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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, wet from snow melt, but in the garage, so…

FNGs: no FNGs

COP: SSH x 20 (without ruck)

All following warm-up movements preformed with ruck on:

Little Baby Arm Circle x 20 (forward and back)

Through the Tunnel x 20

Flutter Kicks x 50 (rucks overhead)

The Thang:

The work out started out with the intention of being diabolical. Jingles and What?! put together a dastardly combination of ruck, cardio, concentration, and teamwork. However, an audible was called due to icy/slick conditions. The following workout was the result – no less terrible:

The Pax were treated to a special surprise following the warm-up when Jingles requested that they follow him to the entrance of the garage where some bricks were conveniently stowed. Each lucky man got to add 2 bricks to his ruck for posterity…do the harder things.

The work out started with burpees. After packing brick, the Pax assembled on the first level and executed 23 burpees. The Q planned 20, but the count was off and the men had to start over at 1 after only 3 were completed. Focus on execution and concentration.

The burpees were followed by a quick mosey up the ramps to the 5th level of the garage. Focus on cardio and endurance.

The Pax assembled and Jingles took the Q to instruct the men and educate What?! The fun continues…

The burpees were the start of a rotation:

Burpees x 10 in cadence

Squats x 20 in cadence

Overhead Triceps Extensions x 10 on Q

Merkins x 15 on Q

Flutter Kicks x 20 (ruck overhead) in cadence

The goal of this BC was to reinforce the values of ruck training and a GoRuck event commitment. The Pax were expected to execute without fail (whether counting motion and reps, or following instruction on Q).

Each exercise was executed in-turn on the next level down the garage (by way of stairs). When the Pax reached level 1 and the exercise was executed, the rotation continued with a quick mosey up to level 5 again. This rotation continued until time expired. Bricks were stowed and the Pax assembled for Mary.

As Co-Q, Jingles led the Pax for the initial round. What?! picked-up Q responsibilities following (sort of), with exception to the burpees.

Mary: Big Boy Sit-ups x 15 (rucks on chest)

Flutter Kicks x 50 (rucks overhead)

Numberama: 9

Namerama: KY, Suds, Cousin, Sophia, Cannoli, Chowdah, Goose, Jungles, What?!

Pledge and COT

Announcements:

3rd anniversary convergence at Doty Park/Faultline at 0700, Jan. 13. Party following at Dorchester Boat Club at 1600 (4pm) same day.

Devo: Jingles had a great devo about setting big goals and training every day to achieve those goals. His illustrative use of the Israelites’ 40 year journey into the Egyptian desert was humbling and inspiring.

Moleskin:   *same comment as post*

Co-Qing Magma definitely a learning experience! I was a bit nervous, got into my own head a bit. Jingles had my back and lead the men when I felt weak. He pushed me to take control when I started to settle in. It was a tough start, but I am glad I took the step to Co-Q Magma. Credit to Jingles and the pax this morning for following me, however difficult, into the gloom.

Magma is a new BC for YHC. My lack of experience with the ruck drove my curiosity. Being unaware of the expectations (outside of F3 Summerville standards – focused on rucking necessities), this workout was a real education. Even though the BC may look or feel different, there is no change in the high level of standard in expectation: training, execution, concentration, teamwork, endurance.

Check out Jingles’ post for a great breakdown. Goose added some insight in the comments, so read through.

Frozen Bollocks

  • When: 20180102
  • QIC: Goose
  • The PAX: Tinker, Picasso, Sophia


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bol·locks
ˈbäləks/
BRITISHvulgar slang
noun
1. the testicles.
2. used to express contempt, annoyance, or defiance.
Four (4) Rucktards did the harder thing and posted for a 21 degree Ruck BC.
THANG: Magma Mile – On the track, double time 200M exercise, double time 200M back to start point exercise.  Rinse and repeat x4.  PAX delight on exercises.  (Flutter Kicks, OVHD Squat, Hand release Merkin, OVHD Squat, WWI Sit-ups, Flutter Kicks, Hand Release Merkins, Flutter Kicks).  Then……. Iron Cross and six inches with Rucks up.
Mosey to the cones.  Eight cones, spaced at varying distances apart, exercises completed cone-to-cone.  A serpentine suckfest course of Bear Crawls, Lunges, Double Time, Low Crawl.  Two trips through the course.  Yes, Low crawling on 21 degree frozen dirt will freeze the bollocks, it is true.
COT
BOM
DEVO by Goose