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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Fish n Chips needs a sack

  • When: 20211115
  • QIC: Wreck-It Ralph
  • The PAX: Manana, Chowdah, Gruber, Fish n Chips


2021-11-15 by Wreck-It Ralph Leave a Comment

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

Conditions: 44. Cold. This is bullshit.

FNGs: Nah

COP:  Run from the truck to the flag.

The Thang:

Left Foot, Right Foot, rinse and repeat.

PAX got 2 miles this morning with varying amounts of weight and coupons.

Mary: Run from the CoT to the Truck.

Numberama: 5

Namerama: Wreck-It Ralph, Gruber, Fish N Chips, Manana, Chowda

Pledge and COT

Announcements: Sheepdog events coming up soon. Ruck for Hunger coming up, no dates out yet. Holiday Party is right around the corner.

Devo: Nothing incredibly deep this morning. 1% better everyday, and DBAD.

Moleskin:   Great banter this morning! PAX discussed various events we’ve done in the past as a way to help prepare our brothers going through the Sheepdog event in a couple of weeks. Fish debated, out loud, what he should fit in his ‘sack’, and noted that weather would have a big impact on how much room there would be.

Filed Under: Magnitude Tagged With: Chowda, Fish N Chips, Gruber, Manana, Wreck It Ralph

Rucking AOs dont run? Really?

  • When: 20210830
  • QIC: Chowdah
  • The PAX: Gruber


2021-08-30 by Chowda Leave a Comment

Intro: rucking, pt w ruck and…… Running w/o ruck, yes really

Conditions: muggy 80

Ruckers: Gruber and QIC

COP:
TTT 10 ic

The Thang:
Ruck to other end of AO

10 burpees

Ground ruck then run to other side of horseshoe and back

10 burpees, 20 kettle swings w ruck

Ruck around horseshoe and back

10″, 20″, 30 tri extensions w ruck

Ground ruck and run

10, 20, 30, 40 flutter kicks ic

Ruck back to flag

6 Minutes of Mary:
No time

Numberama: 2

Namearama: gruber

Announcements:
Speed for need

Pledge of Allegiance: aye

BOM: (Prayer)
Led by QIC

Devo: the fact that any word that God breathes never returns void!  QIC felt God told him to do sheepdog a few years ago and I felt a roadblock with the whole Gun thing.  Never owned one.  Wasn’t sure if I could or how hard it would be due to some events in my past.  God is faithful.  My background check has been cleared!  Ooh rah!  God is faithful and his word never returns void!

 

Filed Under: Magnitude, Uncategorized Tagged With: Chowdah, Gruber

That Armadillo certainly is not scared of us

  • When: 20210813
  • QIC: Gruber
  • The PAX: Schrute, Gruber, What?!, Cornwallis, Easy In, FNG


2021-08-13 by Schrute Leave a Comment

Weather: humid 78 degrees clear skies and some meteor showers.

The warm up: Discussion on who will lead Q at AO. Gruber stepped up.

 

Warm up: brisk one mile ruck around AO.

The Thang: after ruck it was decided to have Gruber lead us to small baseball field and have

PAX lead choice of exercises. The setting was the baseball diamond on artificial turf. With a movement from one base to another. Started off with Gruber and and over head press (20) with  ruck

move to next base with bear crawl ruck drags

Easy In led (20) ruck swings and forward lunges to next base

Cornwallis led (20) iron crosses with partner without ruck. Movement to next base was sumo squats with ruck.

What?! Led (20) ruck curls. FNG had movement skipping to next base with ruck

Schrute led (20) 4 count flutter kicks with ruck on press position.

Easy In led Indian run around circle. Then a ruck back to AO for Mary

 

Mary: PAX choice

Gruber (20) Jane Fonda’s with ruck on waist

What?! (50) LBCs without ruck

Numberama:6

COT: prayers said with FNG leading

DEVO: Gruber when in Hell keep going

 

naming of FNG sponsored by What?! Almost came to Armadillo when rucking he made comment about never seeing one in Texas after one crossed the paths of PAX with rucking

FNG writes music for church group and so was named Off Key

Filed Under: Magnitude Tagged With: Cornwallis, Easy In, Gruber, Off Key, Schrute, What?!

Form is important

  • When: 20210628
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Gruber, Manana, Spooky


2021-06-28 by Wreck-It Ralph Leave a Comment

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

Conditions: Warm, muggy, but overall- not bad.

FNGs: none brave enough

COP:  OH Squats- Hold the down, Q calls up after a PAX lists one of the Principles of F3. It’s been a while since I did this one, so it took a little longer…

The Thang:

Ruck to upper parking lot.

OH Carry Clockwise until you lose form.

Mosey Counter-Clockwise back to your ruck.

Curls until failure.

Rinse and repeat until time is called. (30 minutes)

Ruck back to the Flag

Mary: Hydraulic press x15IC

Numberama: 5

Namerama: Wreck-It Ralph, Defib, Manana, Gruber, Spooky

Pledge and COT

Announcements: None today. Go buy some fireworks from Glitter Pony

Devo:

Moleskin:   It felt ‘good’ to be back under weight this morning.  Obligatory tag of KY in the Facebook post for Five Guys. That dude is putting in great work in Houston.

Filed Under: Magnitude Tagged With: Defib, Gruber, Manana, Spooky (R), Wreck It Ralph

Your least favorite

  • When: 20210510
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Gruber, Prius, Manana, Chowdah


2021-05-10 by Wreck-It Ralph Leave a Comment

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

Conditions: 72. Perfect for what was to come.

FNGs: sadly not.

COP:  OH ruck squats. Hold the down until one of the PAX lists a principle of F3, come up, then right back into the squat. Rinse and repeat 5x (5 principles.)

The Thang:

Take 2 blocks to the Upper parking lot.

The PAX had been told they wouldn’t be doing their least favorite exercise. They weren’t disappointed.

PAX called their least favorite exercise, then Farmers Carried blocks around the upper parking lot, while remaining PAX OYO’d the called exercise.

Least favorites included:

Bear Crawls

Burpees

Ruck Swings

OH Walking Lunge

Floor Sweepers

Yes’s and No’s

Rinse and repeat with favorite exercises-

Curls for the girls

Squat Thrusters

LBCs

WWI sit-ups

Squats

Hand release merkins

 

Head back to the flag. If you change blocks, you call 5x of your least favorite exercise.

Mary: Nope.

Numberama: 6

Namerama: Chowdah, Manana, Gruber, Prius (Respect!), Defib, Wreck-It Ralph

Pledge and COT

Announcements: Memorial Day Murph coming up, Father’s Day Convergence, Climb for Air. GORUCK D-Day Tough and Light events are all coming up,

Devo: Be Prepared- Ready your body, and your mind, for whatever life may throw at you.

Moleskin:   It feels good to be back in town. In the Gloom. Getting better.

Filed Under: Magnitude Tagged With: Chowdah, Defib, Gruber, Manana, Prius (Respect), Wreck It Ralph

Final Tour De Sakrete 1

  • When: 20210402
  • QIC: Sakrete
  • The PAX: Defib, Gruber, Easy In, Cornwallis, Cheetah


2021-04-11 by Sakrete Leave a Comment

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

Conditions: Cool and clear

FNGs: Not Today

COP:  10 TTT IC, 10 LBAC forward and reverse, 10 overhead clap, 10 moraccan night clubs.

The Thang:

Grab a single man log and meet at yield sign.  Rucks up, logs up and step off.  Walk to the Marshall’s building in the Harris Teeter parking lot and back to the flag. Stop at entrance to the park, turn around spot at Marshalls, entrance to the park and then flag doing 25 merkins and 25 squats at each stop.

Mary: flutter kicks with rucks over head OYO until time called.

Numberama: 6

Namerama: Defib, Easy In, Gruber, Cornwallis, Cheetah, Sakrete

Pledge and COT

Announcements: Updated everyone the happenings in the world of Sakrete.

Devo: Took a devotion from my daily devotion.

Moleskin:   I got my start in F3 @ Magnitude so it’s only fitting that the tour de Sakrete begins here as well.  One of my favorite Qs at Magnitude is the log toting trip to Harris Teeter.  4 stops for some PT totaling 100 merkins and squats.  Good way to start a tour.

Filed Under: Magnitude Tagged With: Cheetah, Cornwallis, Defib, Easy In, Gruber, Sakrete

11 Days Til Christmas!

  • When: 20201214
  • QIC: Swinger
  • The PAX: Gruber, Defib


2020-12-14 by Swinger Leave a Comment

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

Conditions: 60

FNGs: None

COP:

  • LBAC, forward and reverse (x11, IC)
  • Don Quixote (x11, IC)
  • Hillbillies (x11, IC)

F3 gives the best Christmas presents…grab a block

The Thang:

Take the blocks for a walk around the AO, periodically stopping to appreciate Christmas. At each stop, one PAX answered the question: What is your family’s favorite Christmas tradition? Then the PAX led the exercise of his choice, 11 reps.

At the ball fields, 11’s – with Squats and ‘Merkins

Continue the stroll around the AO. This time, at each stop, one PAX answered the question: What is the best gift you have received? Then the PAX led the exercise of his choice, 11 reps.

At the palm trees (11 palm trees total (we skipped two trees, for reasons)) – one block thruster at each tree

Continue the stroll around the AO. This time, at each stop, one PAX answered the question: What is the best gift you have given? Then the PAX led the exercise of his choice, 11 reps.

 

Mary:

No time

Numberama: 3

Namerama: Gruber, Defib, Swinger

Pledge and COT

Devo: (Thanks Defib!) Bring joy!

Moleskin:  It was fun to hear about the PAX’s Christmas experiences, and I think we had a good workout as well. Thanks for letting me lead!

 

Filed Under: Magnitude Tagged With: Defib, Gruber, Repo, Swinger

Mayhem’s Long Awaited Q Debut

  • When: 20201210
  • QIC: Waldo (Mayhem as Co-Q)
  • The PAX: MadDog, Grits, Sakrete, Gruber, Sugar Mountain, Stalker, City Slicker, Prius, Splinter, Chum, Easy In


2020-12-10 by Waldo Leave a Comment

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

Conditions: Cold, clear

FNGs: None

COP: LBAC x20 IC forward & backward; Overhead claps x20 IC; SSH x20 IC; Imperial Walkers x20 IC; Mountain Climbers x20 IC; TTT x10 IC

The Thang:
-Mosey to parking lot at front of park.
-Indian Run back to flag
-Series of stretches
-Assemble at entrance of circle w/ block
-Merkins x10 on Q; Bear Crawl to cone about 10-15 yards; SkiAbs x10 IC; Bear Crawl back
-Reverse Squats x12 on Q; Plank walk to cone; Calf Raises x20 on Q; Plank walk back; Curls x10 on Q
-Merkins x20 on Q; Bear crawl to cone; SkiAbs x20 OYO; Bear Crawl back
-Reverse Squats x21 on Q; Plank walk to cone; Calf Raises x40 on Q; Plank walk back; Curls x20 on Q
-Bear crawl to cone and back
-Stow Blocks

Mary: Rocking Chair LBCs x10 IC; WWI Situps x10 on Q; Box Cutters x10 IC; Flutter Kicks x20 IC; Heels to Heaven x10 on Q

Numberama: 13

Namerama: MadDog, Grits, Sakrete, Gruber, Sugar Mountain, Stalker, City Slicker, Prius, Splinter, Chum, Easy In, Mayhem, Waldo

Pledge and COT

Announcements: Christmas drop-in at Stalker’s House tonight; Saturday workout at Bedrock; Anniversary Convergence/Party on Jan. 9; Sakrete is collecting clothes for donation

Devo: Bedrock mantra…DBAD

Moleskin: Mayhem stepped up and delivered a high quality beat-down.  In true Bedrock fashion, the pax tried to distract him with late arrivals (including one arrival during Mary), plenty of mumble chatter, and some good-spirited critiques of the exercises that he chose, but Mayhem was prepared and took it all in stride.  Looking forward to future Mayhem workouts.

Filed Under: Bedrock Tagged With: Chum, City Slicker, Easy In, Grits, Gruber, MadDog, Mayhem, Prius, Sakrete, Splinter, Stalker, Sugar Mountain, Waldo

A FIELD TRIP TO THE UNUSED AREA OF THE PARK

  • When: 20201117
  • QIC: Sakrete
  • The PAX: Manana, Mad Dog, Gruber, Repo, Waldo, City Slicker, Don King, High Stick, Easy In, Splinter, Mayhem (R)


2020-11-30 by Sakrete Leave a Comment

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

Conditions: I don’t remember it was a long time ago

FNGs: None today

COP:  20 squat on Q, Right legged Flamingo (Right leg planted.  Hold left leg behind you and PAX count off really stretch that quad), Left Legged Flamingo- PAX count off, PAX led up downs (high knees and go around circle with each PAX calling the down.  Hit the deck and back up)

The Thang:

Reverse Indian Run around circle @ the flag.  Lead man runs around the circle to the back of the line while remaining PAX lunge walks.  Once lead man reaches back of the line next man goes.  Continue until each man has ran.

Break into two columns heading away from the flag.  Indian run until next stop.  Push yourself.

Halt at picnic shelter on left side.

20 Dips on Q.

20 incline merkins on Q

Two columns heading towards entrance to park.  Indian run until next stop.  Push yourself .

Halt at wall behind baseballs at the entrance.

@ the small wall 20 dips on Q

20 incline pushups on Q

20 hand release decline merkins OYO  (feet on the wall.  Execute a hand release merkin)

Two columns heading toward the top parking lot by the fire station.  Push yourself.

Make the turn around the parking lot and head into the concession area in between the ball fields.  Go down the steps to the first row of the concrete bleachers.  On bottom row:

20 dips on Q.

20 incline merkins on Q.

5 squats on Q.  Broad jump ground to first row of bleachers.

10 squat on Q.  Broad jump first row of bleachers to second row

15 squats on Q.  Broad jump second row up to third row

20 squats on Q at top

Down stairs and out to the concession area.

10 hand release merkins on Q and take a lap around the concession stand

Repeat squats and broad jumps as before

10 hand release merkins on Q and 10 burpees OYO and take a lap around the concession stand

Mosey out to the road that leads to scoreboard

At the scoreboard do 20 dips OYO.

Partner up.  Mosey back to the flag with your partner.  Push him to get there faster.

Mary: Several ab exercises that took up the remaining 3 minutes

Numberama: 12

Namerama: Manana, Mad Dog, Gruber, Repo, Waldo, City Slicker, Don King, High Stick, Easy In, Splinter, Mayhem (R), Sakrete

Pledge and COT

Announcements: Dec 10th Christmas drop @ Stalkers house @0600   Collecting monetary donations for MUSC Childrens Hospital;  Jan 9th anniversary convergence @ 0700 @ Faultline; Jan 9th anniversary party @ Carnes Crossroads barn.

Devo:

White As Snow

“Come now, let’s settle this,” says the LORD . “Though your sins are like scarlet, I will make them as white as snow. Though they are red like crimson, I will make them as white as wool. (NLT) ( Isaiah 1:18 )

 

As you read this scripture, let God’s forgiving nature envelop you.  It is by His grace, He pursues and saves us.  What a mercy filled gift! Have you accepted God’s offer to wash you white as snow?

Moleskin:   This may not be exactly what was done.  I have a bad habit of not writing down my workouts at any point.  I failed to get my backblast done due to the website going down.  By the time I figure out how to log in and do the back blast the memory of the workout was a tad fuzzy.  This is close though.  I remember City Slicker was there because this is the first BC he has attended in 3 years.

Filed Under: Bedrock Tagged With: City Slicker, Don King, Easy In, Gruber, High Stick, Mad Dog, Manana, Mayhem (R), Repo, Sakrete, Splinter, Waldo

Fun With Blocks

  • When: 20201112
  • QIC: MadDog
  • The PAX: Gruber, Sakrete, FNC, Splinter, Waldo, High Stick, Don King, Easy In, Mayhem


2020-11-12 by MadDog Leave a Comment

Conditions: 76 and steamy

FNG: none

Disclaimer: made

Warm Up:

TTT x 10 IC

Hillbilly x 10 IC

LBAC x 20 IC FW BW

Imperial Walker x 10 IC

The Thang:

Grab a block and meet back at COT

25 Curls for the Girls OQ

100 Block Press OYO

10 LBAC IC FW BW

25 Curls for the Girls OQ

75 Block Press OYO

10 LBAC IC FW BW

25 Curls for the Girls OQ

50 Block Press OYO

10 LBAC IC FW BW

25 Curls for the Girls OQ

25 Block Press OYO

10 LBAC IC FW BW

25 Calf Raises on block

20 SSH IC

25 Calf Raises on block

15 SSH IC

25 Calf Raises on block

10 SSH IC

20 Tricep Ext

25 Block Squat

15 Tricep Ext

25 Block Squat

10 Tricep Ext

25 Block Squat

LBC x 50 IC

10 Block Press OQ while holding 6”

LBC x 25 IC

10 Block Press OQ while holding 6”

Stow Blocks

Jail break from Yield sign to parking lot entrance

Jail break back (6 sprints total)

Mary:

Ray Charles x 25 IC

American Hammer x 10 IC

WWI Sit ups OQ x 10

Recover, Recover

Pledge

Announcements:

11/21 Ruck for Hunger 0900 at Coastal Coffee

Thanksgiving Day Convergence

12/10 Christmas Drop In at Stalker’s

1/9 Anniversary Convergence with party that evening at Green Barn at Carnes Crossroads

Prayers:

Praise for improvement for Sakrete’s friend, prayer for Waldo’s wife’s friend, FNC and the others on the Men’s Hike, our country

Devo:

Be the change by being the example to our wives, children, and community. Be humble enough to admit to our wives and kids when we make mistakes

 

Filed Under: Bedrock Tagged With: Don King, Easy In, FNC, Gruber, High Stick, MadDog, Mayhem, Sakrete, Splinter, Waldo

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