Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

The Warriorpaxmountainshocker

  • When: 20200702
  • QIC: Defib
  • The PAX: Cheetah, 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: 76 with 87% humidty. It felt cooler this morning than other recent mornings. There were also a couple nice cool breezes that were very welcomed.

FNGs: No FNGs Today

Disclaimer: Given and reinforced physical distancing

COP:

Straight to the thang

The Thang:

Movement 1: The Warrior!
The first exercise is…. run 1 mile!
5 pull-ups (at the goalpost)
10 Merkins
15 squats
Run across Football field to other goalpost
5 pull-ups
10 Merkins
15 squats
Run length of the field again.

Movement 2: PAX Mountain 1.0!
Muster at the parking lot and claim a parking space

AUDIBLE!!!! Cheetah mentioned that we could get our rucks and ruck this. HECK YES! We got our rucks from our vehicles and went back at it

Bear square
20 Merkins
Bear square
20 WWI sit-ups
Ruck 200 meters (half a track lap)
20 flutter kicks IC
Ruck the other half lap back
Bear square
20 Merkins
Bear square
20 WWI sit-ups
Ruck half a lap
20 flutter kicks IC

Movement 3: The Shocker!!!!
Ruck over to the bleachers and stow rucks
25 Merkins
25 LBCs
Run the bleacher steps up and down 8x
24 Merkins
24 LBCs
Run 400 meters
23 Merkins
23 LBCs
Run the bleacher steps up and down 8x
22 Merkins
22 LBCs

Grab our rucks and muster at the flag

Mary:

Plank for 1 minute

Recover Recover

Numberama: 2

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Make safe choices to stay healthy. Keep practicing Physical distancing, wear a mask, don’t share coupons, speak up if you don’t feel comfortable if you think a safer option exists.

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

This Saturday’s BC is at Tectonic 0600 and will be lead by Sakrete. Make it out of you can!!! And keep in mind physical distancing.

Prayers and BOM : 

Unspokens 🙏

Devo:

“Did you really have a bad day, or just 5 minutes you can’t let go of?”

Moleskin:  

The 1 mile was hard, I was tired after running half a lap 🤦‍♂️. I clocked in at 7:45 and Cheetah at 8. Cheetah’s regular pace is 9-10 min pace so he was pushing it!!! I’m glad Cheetah posted, I appreciated the socially distanced company as we put in the work this morning!

Totals:
3000 meters ran/rucked
Bleachers run 16x
10 pullups
154 Merkins (including 40 ruck Merkins)
30 squats
4 bear squares
40 WWI sit-ups
40 Flutter kicks IC
94 LBCs
1 minute plank
Not bad for 45 minutes 😄👍🤘🤦‍♂️😅

Grab Coupons And Go

  • When: 20200629
  • QIC: Defib
  • The PAX: Wreck It Ralph, Gumbo, 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: kind of warm but felt uncomfortably Humid

FNGs: No FNGs Today

Disclaimer: I didn’t say the disclaimer today, sorry Men! But I did talk about maintaining physical distancing

COP:

Straight to the Thang!

The Thang:

Every PAX go grab 2 blocks and ruck the AO! No, seriously that’s what we did. Grab 2 blocks and move out. Carry them anyway you have to. Walking the perimeter of the road at Wescott park is a mile and that’s what we did. When we got back to the flag, we stopped at the entrance to the parking lot for movement 2.

Movement 2:

Grab your 2 blocks and drop them off at the other end of the parking lot, Ruck back and do 20 squats.

Ruck back and get your 2 blocks and bring them back to the exercise spot at the entrance and do 10 abyss Merkins.

I originally wanted to do this multiple times but time was running short so just stay at the exercise spot and alternate squats and abyss Merkins until it’s time to Stowe the blocks.

Mary: 

Flutter kicks 20 IC

Dying Cockroach 20 IC

LBCs 20 IC

Numberama: 2

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Make safe choices to stay healthy. Keep practicing Physical distancing, wear a mask, don’t share coupons, speak up if you don’t feel comfortable if you think a safer option exists.

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

Prayers and BOM : 

Prayers for my family during this hard time with the separation of my M and me

Prayers for the Gumbo’s family’s health

Unspokens

Devo:

For the life of me I can’t remember my Devo, but it was something insightful

Moleskin:  

I didn’t know that Wreck It preblasted for Magnitude yesterday; he was fine with me taking the Q as long as we do rucking things. Well that’s easy because that’s what we do! He mentioned that he should really start training for the November GORUCK events in town so I thought, hey we should carry some coupons around the AO 😂😅 that was a terrible idea!!!

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

Tour Of The Jones!

  • When: 20200630
  • QIC: Defib
  • The PAX: Schrute, Gumbo, 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: kind of warm but felt uncomfortably Humid

FNGs: No FNGs Today

Disclaimer: Given and reinforced physical distancing and no shared coupons

COP:

SSH 10 IC

Don Quixote 10 IC

The Thang:

1/4 mile mosey

First stop: Picnic table
2 Rounds of
Carolina Dry Docks 5 on Q
Derkims 5 on Q
Merkins 5 on Q
Bench Merkins 5 on Q
Table top Merkins 5 on Q
Step ups (alternating) 20IC

*for the last table top Merkins, it was 1 minute AMRAP

Next stop: Bleachers
5 rounds going up and down the bleachers

Next stop: Other bleachers
Dips 20IC

Next stop: Concession stand wall
Wall sit, each PAX counts a number till we get to 30

Next stop: more bleachers!
5 rounds going up and down the bleachers

Next stop: the track
20 yard out and backs
Mosey
Sideways shuffle
Backwards run
Karaoke
Skip
High knee

Mosey to the next stop: more bleachers
Staying Alives and Burpees
1 burpee then run out to end of first bleachers and back. Then 2 burpees then run to the end of the second bleachers, etc, etc until we did all 4 bleachers. Then we each grabbed a set of bleachers and did a sideways bear crawl shuffle across our bleachers 4 times out and back

Mosey to the Last stop: The Goal post
5 pull-ups OYO modify with leg raises if needed

 

Mary: 

LBCs 20IC
American Hammer 20IC
Flutter Kicks 20IC
Plank for 45 sec

Recover Recover

Numberama: 3

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Make safe choices to stay healthy. Keep practicing Physical distancing, wear a mask, don’t share coupons, speak up if you don’t feel comfortable if you think a safer option exists.

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

Prayers and BOM : 

Unspokens 🙏

Devo:

Moleskin:  

The Jones!!!!! Guys, there’s a bunch of stuff here to use and we didn’t even use the coupons in the shed! Great push Schrute and Gumbo!

Ruck the AO with Squats at the Palm Trees

  • When: 20200622
  • QIC: Defib
  • The PAX: Wreck It Ralph, Schrute, Swinger, The Colonel (Respect), 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: 74 and Humid

FNGs: No FNGs Today

Disclaimer: I didn’t say the disclaimer today, sorry Men!

COP:

Straight to the Thang!

The Thang:

Ruck the AO and enjoy some 2nd F as we Ruck. Once we go to our Line of Palm trees we did some leg work.

We have 13 palm trees that are separated by ~5 yards each, start at one rep at the first palm tree then increase reps by one at the next palm tree ie 1 rep, 2 reps, 3 reps, 4 reps, etc.; all the way up to 13 reps!😅

The exercise at the trees was: The Hydraulic Squat

Movement between Trees: just Hold the ruck over your head and walk to the next tree

After PAX completed the reps at palm tree 13, hold the ruck overhead until 6 is in.

Now back to rucking until time is called!

Mary: 

None Today

Numberama: 5

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Make safe choices to stay healthy. Keep practicing Physical distancing, wear a mask, don’t share coupons, speak up if you don’t feel comfortable if you think a safer option exists.

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

Prayers and BOM : 

Unspokens 🙏

Devo:

Failure is not a Destination, Failure is just something that happens during the journey to you accomplishing your goal. Don’t stop your pursuit of a goal if you are met with failure. Take a step back, modify/adapt and then get back to it! And don’t let the fear of failure stop you from starting a journey toward a goal. Figure out what you want and go after it. Failures happen, but keep going and keep working toward your goals!

 

Wreck it also provides a Golden  nugget of advice: Don’t put your hand where you wouldn’t put your junk!

Moleskin:  

Magnitude has such a wide range of options for suck. It could be wicked terrible with it just being a BC except you’ve got weight strapped to your back or it could be like today and we ruck with side of squats. But one thing that is for certain. I do enjoy the 2nd F that’s possible during the rucking. At other BCs I’m usually too out of breath to have a conversation 😅. Of course their have been plenty of Magnitudes when I’ve been too out of breath to talk 😂.

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

Rucking Intervals

  • When: 20200619
  • QIC: Defib
  • The PAX: Defib


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

Conditions: 73, clear, 92% humidity, not terrible

FNGs: No FNGs

Disclaimer: Said to myself, push yourself but don’t die

COP:

Straight to the thang

The Thang:

Ruck around the parking lot to wait close to the flag incase anyone shows up late.

Ruck the AO: 100 paces “fast”, 50 paces “slow”.


Mary: 

LBC 20 IC

American Hammers 20 IC

Iron Crosses 20 IC

Rinse and Repeat for 5 minutes until time called

Numberama: 1

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Prayers and BOM : 

Prayers for my M, me, and our marriage

Prayers for our country, prayers for everyone’s health, prayers for everyone’s safety, prayers for hearts to be softened and ears to be open.

Devo:

Failure is not a destination.

Moleskin:  

I do have concerns about how my knees will do with “ruck running” but I felt really good. At some points the fast pace was as easy as just running without a ruck.

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

The Warrior – June 2020

  • When: 20200618
  • QIC: Dorothy Mantooth
  • The PAX: String Bean, Defib, Schrute


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Score card not shown due to lack of dry erase pens, probably stolen out of the Sh*t Shack

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

Conditions: Cool (61F), clear, pretty nice 

FNGs: None

The Thang:

We did our monthly fitness test, The Warrior. Qic forgot until the morning of, doh! Still managed to trick three PAX into showing up!

Fitness test results:

  • Defib: 18.25
  • DMT: 18(with a poop break)
  • String Bean: 16
  • Schrute: 16

Numberama: 4

Namerama: String Bean, Defib, Schrute, DMT

Announcements/Prayer Requests:

  • Not really, just happy our first Warrior since NOV 2019 was over 🙂

Pledge and COT

Moleskin:

  • Fastest mile was 7min, last PAX in was just over 8 for someone that hates running, that’s pretty damn good. 

Bedrock Practices SOCIAL DISTANCING

  • When: 20200609
  • QIC: Wambach
  • The PAX: talker (Respect), Gypsy, Grits (Respect), Sakrete, Waldo, Splinter, Repo, Mayhem (Respect), Easy In, Defib, Wambach


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Thang:

Get one block each and form line across from gravel parking lot entrance
Mosey around gravel parking lot and return to blocks

1. SSH x 52 IC
2. Overhead press
3. Curls for the girls x 26 IC
4. Inch worm across street
5. Alligator Merkin back
6. Lunges to first cone and back (with or without block)
7. Derkin N’Diays x 11 IC
8. Iron Cross x 20 OYO
9. Suicide with block OYO
10. Tony Hawk Burpee x 10 OYO
11. American Hammer x 27 IC
12. No Surrender (Left Knee Down, Right Knee Down, Left Knee Up, Right Knee Up, then switch) x 6 each leg On Q
13. Crab Walk around circle OYO
14. Incline merkin
15. Nipple crushers
16. Gorilla Humpers

Mary (PAX Choice)
Waldo – Nolan Ryans
Stalker – Rocking Horse LBC
Mayhem – Pickle Pounders

Devo: Challenge PAX to watch a movie, read a book, have a conversation, etc around race. Learn something new.

The 12 Days of Ruckmas Summer 2020

  • When: 20200615
  • QIC: Defib
  • The PAX: Gumbo, 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: 67 and a light sprinkle. But we were in the picnic shelter 😄

FNGs: No FNGs, but Gumbo is 2 for 2!

Disclaimer: Given, Modify as needed!

COP:

Straight to the Thang!

The Thang:

This Q was brought to us by ruck.beer 🎒🍺

12 Days of Ruckmas Workout

This workout is to be performed in the order of the 12 Days of Christmas. And, yes, that means you follow the pattern of day 1, day 2-1, day 3-2-1, day 4-3-2-1, etc.

The workout should be with ruck-on or being held for all movements except #6 and #9.

The workout is as follows:

1 Push-up with your heavy ruck on.
2 Simple Squats.
3 Overhead Presses.
4 Man-makers.
5 Foooouuuurrrrr Count flutter kicks.
6 Body weight push-ups.
7 Rucks a thrusting.
8 Front hold lunges.
9 Standard sit-ups.
10 Rucks a curling.
11 Mountain Climbers.
12 Monkey Humpers.

We made it to day 11

Mary: 

Sorry Mary, No time

Numberama: 2

Namerama And Pledge: Done

Announcements:

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

Prayers and BOM : 

Unspokens 🙏

Devo: None today, but Gumbo talked to me about learning to be ok with being uncomfortable from his time in The Army 🙏🇺🇸

Moleskin:  

For some reason the rain always reminds of this workout. It’s a good one. I like to complain about the lunges and the manmakers/8 count body builders 😅. Gumbo is 2 for 2!  Way to go man!

Welcome Gumbo!!!!

  • When: 20200612
  • QIC: Defib
  • The PAX: Gypsy, Repo, Gumbo(FNG), 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: 74 and MOIST

FNGs: Gumbo! (Jaisen Gray)

Disclaimer:  Push yourself but don’t hurt yourself

COP:

Straight to the thang

The Thang:

Ruck the AO
Every 1/3 of a mile:

10 Merkins on Q (nice and slow)

10 Squats on Q (nice and slow)

10 Calf Raises IC

rinse and repeat until time is called 🤘🤙

Mary: 

None today

Numberama: 4

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Saturday BC is at Bedrock/Wescott at 0600

Paint over graffiti at the S’ville garage 0730

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

Prayers and BOM : 

Prayers for my M, Our kids, me, and our marriage.

Prayers for Deadwood’s family, friends, and all affected with his death 🙏

Prayers for Repo and work situations and stress

Prayers for Gumbo’s family members’ health situations

Devo:

“You either get bitter or you get better. It’s that simple. You either take what has been dealt to you and allow it to make you a better person, or you allow it to tear you down. The choice does not belong to fate, it belongs to you.” – Josh Shipp

Moleskin:  

One of my favorite things about Magnitude is the 2nd F during the rucks. A lot of times at BCs, I’m pushing myself to the limit or too out of breath that I can’t really have an actual conversation (I’ll still complain though 😂) but during the rucking parts of Magnitude I get to actually talk. I got to enjoy some 2nd F with our FNG, Jaisen Gray. He’s getting back on track with getting in to shape and Boy is he in luck!!!! F3 is an excellent place for that! I know that’s what got me to F3. For me, it was after 7 years of essentially zero exercise. I had to start. F3 Summerville welcomed me with open arms despite my inability to stay upright 😂😅 and here I am in the best shape of my life and have an amazing community of friends; an amazing community of Brothers!

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101