Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

12 Laps For 12 Wins

  • When: 20200103
  • QIC: Milton
  • The PAX: Recount, Manana, Dri-Prime, Hanging Chad, High Stick, Show Me


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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: Watery

FNGs: None

COP:  10 laps

The Thang:

Butterfly: 2 Laps

Butterfly: 2 Laps, Motorboat: 4 Laps

Butterfly: 2 Laps, Motorboat: 4 Laps, Backstroke: 6 Laps

Butterfly: 2 Laps, Motorboat: 4 Laps, Backstroke: 6 Laps, Arms Only: 8 Laps

Butterfly: 2 Laps, Motorboat: 4 Laps, Backstroke: 6 Laps, Arms Only: 8 Laps, Breast Stroke: 10 Laps

Butterfly: 2 Laps, Motorboat: 4 Laps, Backstroke: 6 Laps, Arms Only: 8 Laps, Breast Stroke: 10 Laps, Freestyle: 12 Laps

Mary: None

Numberama: 7

Namerama: Recount, Manana, Dri-Prime, Hanging Chad, High Stick, Show Me, Milton

Pledge and COT

Announcements: Anniversary convergence and party 1/25/2020

Devo: replace with devo

Moleskin:   replace with moleskin

Wet dreams came true

  • When: 20191230
  • QIC: Dri Prime
  • The PAX: Defib, 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: High 60s with some precipitation

FNGs: nope

COP:  TTT- 10IC

LBAC- 15 each direction

Don Quixote- 15IC

The Thang:

Bent Over Rows- 25IC

move to the gazebo

Merkins with ruck drag- 10 on Q

Overhead Press-20 on Q

Iron Cross- 20 on Q

1/2 mile Ruck

Curls for the girls- 10 on Q

Overhead Press- 20 on Q

Merkins- 10 on Q

Overhead Press- 15 on Q

Bent over rows- 10 on Q

Curls for the girls- 15 on Q

Curls for the Girls- 10 on Q

1/2 mile ruck

Mary: none

Numberama: 3

Namerama: Dri Prime, Defib, Chowdah

Pledge and COT

Announcements: Anniversary Party, P200, Bridge Run, Charlie Post

Devo: None

Moleskin:   In the midst of rucking, we were discussing diets. We all like to post the meals where we have put time and effort into preparing but would you be proud to post every meal, every day? I was quick to admit that while I try to eat healthy, there are times where I have failed and cave to the convenience of pizza or the gourmet Taco Bell treats. This has been happening more lately than I truly liked to admit. Change has arrived though! Would you post all your meal for all to see??

No Whammies

  • When: 20191126
  • QIC: High Stick
  • The PAX: Dri Prime, Defib, Repo, AC/DC, Mayhem, Swinger, Easy In, Wreck It Ralph, Waldo, Chum, Sugar Mountain, Manana


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Warm-Up:

SSH, TTT, Imperial Walkers, Don Quixotes

Thang:

The PAX would spin the wheel to press their luck.

Spin 1: 20 Lawnmowers (10 each arm OQ), 20 Kettlebell Swings OQ, Run Down and Back to Sign

Spin 2: Whammie (10 Blockies)

Spin 3: 20 Tricep Ext IC, 20 American Hammer IC, Parking Lot Lap

Spin 4: Run to Baseballs, Peoples Chair, 10 Merkins Run to Gate and Back 10 Merkins

Spin 5: PAX choice (Floor Sweepers)

Spin 6: 20 Curls OQ, WWI Situps OQ, Lap Around Parking Lot

Spin 7: Whammie (10 Blockies)

Spin 8: Run to Bridge, 20 Dips OQ, 20 LBC OQ

Spin 9: 20 Overhead Press, 10 Iron Cross OYO, Down and back to sign

Mary:

Donkey Kicks, Pickle Pounders

Devo:

Do not fear, for I am with you.  I will strengthen you and I will help you. Isiah 41:10

You make your choices and you have to deal with the consequences

  • When: 20191118
  • QIC: Defib
  • The PAX: Dri Prime, 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: upper 40’s

FNGs: No FNGs

Disclaimer: Given, Modify as needed, push yourself don’t hurt yourself

COP:

Get blocks

The Thang:

Ruck around the AO with your blocks. 2 miles covered

Mary: 

PAX Choice:

Defib – Flutter kicks 20IC

Gruber – Tricep Ext 20 IC

Dri Prime – WWI sit-ups 20 on Q

Numberama: 3

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Maybe a Thanksgiving Convergence still in the works

Dec 8th – Summerville Christmas parade!

Dec 12th – F3 Christmas Party at Oakroad Brewery

Operation Sweet tooth

Prayers and BOM : 

Dri Prime mom as she takes on her first 5k this Thanksgiving

Devo:

During the ruck, Gruber provided the parenting gem: You have to deal with the consequences of your choices

Moleskin:  

It was a good ruck. We need to mark the heavy blocks 😂. I appreciated 2nd F while we did the 1st F 👊

“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 in the Rain

  • When: 20191108
  • QIC: Defib
  • The PAX: Mrs. Potts, Tinker, Repo, 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: 50’s with a persistent light rain.

FNGs: No FNGs

Disclaimer: Given, Modify as needed, push yourself don’t hurt yourself

COP:

LBAC forward 15IC

LBAC reverse 15IC

Squats 10 UC

The Thang:

Ruck to Starbucks and back alternating who’s carrying the Flag, 40# sandbag, and 60# sandbag. 2 miles covered.

Mary: 

Flutter kicks 30 IC

Hello Dollies 30 IC

Dying cockroach 30 IC

LBCs 30 IC

Numberama: 5

Namerama And Pledge: ✅ 🇺🇸

Announcements:

GORUCK Events tonight and tomorrow here in Charleston with their Veteran’s Day Events.

Travis Manion 9/11 run moved to Nov 17th

GrowRuck 17 is coming to Southern Pines NC the weekend of November 15-17, 2019. GrowRuck is an intensive weekend of F3 Leadership Development, including plenty of 1st, 2nd, and 3rdF. As F3 is an organization OF leaders, all PAX are welcome to participate.

 

Prayers and BOM : 

Sakerete and his new baby girl

Underhand and his health

Tinker’s Friend Andy and his health

For those doing The GORUCK events

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:  

“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

Getting back to basics. A good foundation is always a great starting point. Plenty of good conversation during this morning’s ruck. It was great to see these great dudes this morning!

Blue Falcon Caws at 0500

  • When: 20191028
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Manana, 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: 63, nice.

FNGs: Nah, might be for the best.

COP:  30x LBACs Ic F/R, 30x Moroccan Night Clubs IC

The Thang:

During the Warm-up someone mentioned that we should just do LBACs for a full BC. I took that as a challenge…

Grab Blocks, head to gravel lot.

Partner up.

Farmer’s Carry blocks Counter Clockwise. Ruck Shuffle Clockwise.

When you meet-

20 OH Press

20 High Pulls

20 Curls for the Girls

After 6ish sets, meet back up at the front of the lot.

30 Flutter Kicks IC, 25 Ruck Press On Q

Go for a stroll to the upper parking lot and back.

Cusack to stow blocks

Mary: 30 Dammits

Numberama: 5

Namerama: Wreck-It Ralph, Defib, Manana, Dri-Prime, Repo

Pledge and COT

Announcements: Old Flame is looking for some help this weekend for pacers with his race. Ruck for hunger 11/16, 9/11 Heroes Run 11/17, GrowRuck 11/15-17 Southern Pines, NC, Christmas Party 12/12- Oak Road Brewery, LCRC Travis Manion Foundation Legacy Project 11/2- See Facebook page for more details.

IRON PAX giving challenge- Take a look at Waldo’s Post, nad if you feel so inclined, give. If not to that particular cause, find something and do good in the hood.

Devo: Don’t be a dick.

Moleskin:   As alluded to in the Pre-Blast, YHC was looking for a Blue Falcon this morning to set the tone for the workout. I had a weinke for arms, and one for legs. We were going to war-up until a PAX mentioned working one or the other. It didn’t take long for it to become arm day! The mumble chatter was on point, and it was good to see Dri-Prime back into the gloom.

98.4% Easier Than Selection

  • When: 20191021
  • QIC: Swinger
  • The PAX: Dri-Prime, Repo, Wreck-It Ralph, Defib, 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: 70

FNGs: None- disclaimer given anyways

COP:

In the pre-blast, PAX were instructed to come warmed-up and ready to move out.

Mosey to wiffleball fields for Goruck Selection-inspired PT test (https://www.goruck.com/selection/)

Partner up and complete two rounds of the following:

  • One Minute AMRAP Merkins. One partner does the work while the other partner holds a fist under the chest of the other to check form. This partner is also responsible for encouraging, harassing, and keeping count. Then switch. (Selection PT Test is 55 push ups in two minutes)
  • Two Minute run around the outside of the field with the goal of an 8 min/mile pace or faster (Selection PT Test is 5 miles in 40 minutes)
  • One Minute AMRAP Sit-ups. One partner does the work while the other partner holds his partner’s feet, encourages/harasses him, and keeps count. Then switch. (Selection PT Test is 65 push ups in two minutes)
  • Two Minute ruck around the outside of the field with the goal of a 15 min/ mile pace or faster, per the Selection standards Selection PT Test is 12-mile ruck in 3 hr 30 min)

 

The Thang:

  • At base 1, 10 thrusters, OQ
  • Lunge walk or bear crawl to base 2
  • At base 2, 10 curls, OQ
  • Army crawl, bear crawl, or lunge walk to base 1
  • At base 1, 10 upright rows, OQ

Follow the trail to the back of the gravel parking lot

  • With rucks overhead
    • 10 calf raises, IC
    • 10 squats, OQ
  • Move around the gravel parking lot
    • 1/2 lap ruck suitcase carry, left hand
    • 1/2 lap ruck suitcase carry, right hand
    • 1/2 lap ruck overhead

 

Mary:

  • 20 Flutter Kicks, IC
  • 20 American Hammer, IC

 

Numberama: 6

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

Pledge and COT

Announcements:

Moleskin:   After watching Selection all weekend, I was inspired and ready to move. I don’t think any of us would have passed the actual Selection PT test, and it was humbling to try some of the same workouts I had watched the Selection participants complete. The PAX did a great job encouraging each other and pushing each other during the partner portions of this workout, and I think we were all pretty gassed by the end.