Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

It’s Cardiac Day….of course it’s raining

  • When: 20200917
  • QIC: Waldo
  • The PAX: Splinter, Easy In, Sakrete, Opie, Gruber, High Stick, Fish N Chips, AC/DC, Double Trouble


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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: Rainy, muggy, moist.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC and backward x12 IC

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 10

Namerama: Splinter, Easy In, Sakrete, Opie, Gruber, High Stick, Fish N Chips, AC/DC, Double Trouble, Waldo

Pledge and COT

Announcements: Saturday workout this week is at the Jones.  Food drive w/ St. Paul’s on October 10.  Ruck for Hunger on November 21.

Devo:  Allow yourself to do stupid stuff, like working out in the rain.  But understand when it is time to stop doing stupid stuff…so no need to stand in the rain for a long time listening to a long-winded devo.

Moleskin: In typical Cardiac fashion, it had rained most of the night leading up to the workout…and just as we were about to start, it started raining again.  The mumble chatter was great, as always.  Also, shout-out to Double Trouble for bringing the flag and joining us for part of the warm-up, despite having surgery scheduled today.

A Cardiac Pre-Test

  • When: 20200915
  • QIC: Hot Spot
  • The PAX: AC/DC, Fish and Chips, Chum. Manana, DT, Sakrete, Waldo, Spooky, Gruber, Easy In, Repo, Hot Spot


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Conditions: 72 degrees, humid and breezy

Count: 12 Pax

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, single column run from COP around shelter and parking lot and back to COP. (Course familiarization)

Mosy to storage area: each pax assigned one cmu and two bricks and returns to COP.

OYO: 30 lbc with bricks, 25 flutter kicks IC with block overhead, 20 merkins of any style, 15 block/brick curls, 10 block squats.

Run loop with two bricks in tow around assigned course.  At flag pole pause for 5 burpees and continue course back to COP.

Rinse and repeat: AMRAP until time expires.

COT: Count, namorama, announcements, prayer requests.

BOM  and Devo (Romans 12:21)

Pledge of Allegiance

Moleskins: great chatter/banter this morning guys, enjoyed being amongst you again after a long time away.  A.O. has good numbers and a great group of guys pushing each other.  Lessons learned: everyone by me is doing this E=MC2 thing.  Sakrete takes cheat days to a whole new level,

Instant Amnesia

  • When: 20200914
  • QIC: Swinger
  • The PAX: Gruber, Repo, Defib, Fish N Chips


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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: 78

FNGs: None

COP:

  • 10 Jumping Jacks
  • 10 LBAC, forward and reverse
  • 20 Flutter Kicks
  • Rucks overhead, hold down squat position. PAX recite the F3 Core Principles, coming up after each is correctly recited, and then back into a squat
    • Be free of charge.
    • Be open to all men.
    • Be held outdoors, rain or shine, heat or cold.
    • Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
    • End with a Circle of Trust.

The Thang:

Mosey to the ball field

  • At base 1 – on all fours, leg circles forward (5, IC)
    • Bear crawl up downs to next base (bear crawl. When Q says “down,” perform one push up)
  • At base 2 – donkey kicks (5, IC)
    • Bear crawl up downs to next base
  • At base 3 – burpees (5, OYO)
    • Sumo Squats to next base
  • At base 4 – ruck curls (10, OQ)
    • Lunge Walks to next base
  • At base 1 – kettle bell swings (10, OYO)
    • Lunge Walks to next base
  • At base 2 – thrusters (10, OYO)
    • Q sack to next base (walk with ruck over head)
  • At base 3 – overhead press (10, OQ)

With half the workout complete, it was time to test the PAX’s memory. We went backwards around the bases, repeating each exercise in the reverse order. YHC kindly waited for the PAX to remember and call out the next exercise. Incorrect guesses were rewarded with 5 burpees. The amnesia was instantaneous.

  • Q sack backwards to base 2
  • At base 2 – thrusters (10, OYO) (+5 penalty burpees)
    • Backwards lunge walk to previous base (or “klaw egnul” as Fish called it)
  • At base 1 – kettle bell swings (10, OYO)
    • Backwards lunge walk to previous base
  • At base 4 – ruck curls (10, OQ)
    • Sumo Squats to previous base
  • At base 3 – burpees (5, OYO) (+5 penalty burpees)
    • Crawl bear up downs to previous base
  • At base 2 – donkey kicks (5, IC) (+5 penalty burpees)
    • Crawl bear up downs to previous base
  • At base 1 – leg circles backward (5, IC)

Bernie sanders back to the flag (running backwards)

Mary:

  • Rucks overhead, hold down squat position. PAX recite the F3 Core Principles, coming up after each is correctly recited, and then back into a squat (+5 penalty burpees)
  • 10 flutter kicks (+5 penalty burpees)
  • 10 LBAC reverse and forward
  • 10 jumping jacks

Numberama: 5

Namerama: Gruber, Repo, Defib, Fish N Chips

Pledge and COT

Devo: (Thanks Defib!) Friendship is using your words and actions to show others you care.

Moleskin:  The PAX had been early awaiting a brutal Stalker Q, but it turns out we all had memory problems this morning. YHC had been coming up with ideas for a workout like this for later this month, but jumped at the opportunity to try it out today instead. Glad to know I’m not the only one who instantly forgets what exercise we just completed. This was a good chance to work out our bodies and minds. Thanks for the chance to lead!

 

A Q INSPIRED BY GREEN BAGS AND HOT TUB….. THUNDERSTRUCK ON REPEAT

  • When: 20200910
  • QIC: Sakrete
  • The PAX: Defib, Double Trouble, Spooky (R), Manana, AC/DC, Gruber, Fish N Chips, Waldo, Swinger, High Stick, Green Bags, Easy In, Chum, Splinter, Mad Dog, Mayhem (R)


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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 70’s and humidity just won’t go away

FNGs: None on tap today

COP:  YHC put his favorite AC/DC song on repeat.  Thunderstruck.  During first part of workout the song will play.  At any point during that song PAX would assume the plank position and execute a merkin every time they said Thunder during the song.  One set of failure.  When the plank is broken you are done.  Join in with remaining PAX doing assigned exercise.

While song was playing:

1 burpee OYO; 10 Bobby Hurleys on Q

2 burpee OYO: 9 Carolina Dry Docks on Q

3 burpees OYO: 8 Sumo Squats

4 burpees OYO: 7 WW1 Situp

5 burpees OYO: 6 SSH IC (led by Waldo while YHC planked)

6 burpees OYO: 5 Bobby Hurleys on Q (led by High Stick while YHC planked)

7 burpees OYO: 4 Carolina Dry Docks on Q

8 burpees OYO; 3 Sumo Squats on Q

9 burpees OYO: 2 WW1 situp on Q

10 burpees OYO: 1 SSH IC.

Now that you are warmed up.  Lets move.

The Thang:

Jailbreak to entrance to gravel parking lot.  YHC asked for a volunteer and Defib obliged.  Heading out from flag run at pace set by Defib for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Swinger set pace for 90 seconds.  After 90 seconds halt and do 10 squats and 10 merkins on Q.  Mad Dog set the pace for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Gruber set the pace for 90 seconds.  After 90 second halt and so 10 squats and 10 merkins.  Double Trouble set the pace for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Set up in 2 columns.  Indian run around circle where flag is and back out to entrance to gravel lot (90 seconds)  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.

Partner up with someone close to your speed.  From post beside entrance to gravel lot back to the flag.  Jailbreak race with your partner.  After each race alternate 10 squats on Q and 10 merkins on Q.

After all races were complete and gathering around the flag winners earned the right to stand around and watch the losers of the races do 5 burpees OYO.

Indian Run around gravel lot.

Mary: Thunderstruck plank merkins.  Play Thunderstruck by AC/DC again.  This time if your plank is broken run down to the light pole on right hand side and back.  Back in the fight.

Numberama: 17

Namerama: Defib, Double Trouble, Spooky (R), Manana, AC/DC, Gruber, Fish N Chips, Waldo, Swinger, High Stick, Green Bags, Easy In, Chum, Splinter, Mad Dog, Mayhem (R), Sakrete

Pledge and COT.  Yes we did that.  

Announcements: Rotating Saturday Q @ Bedrock led by High Stick;  Old Flame running the Charleston 100 in full gear starting tomorrow.

Devo:

Choose Grace

Let your conversation be gracious and attractive so that you will have the right response for everyone. (NLT) ( Colossians 4:6 )

 

The words we choose in our everyday conversations tell the most about who we are.  If we choose a harsh tone and unkind words, it’s going to be hard for those around you to see God’s grace at work in your life. When we speak harshly it also makes it hard for those who love you to see you as a cherished child of God. Often resulting in others responding to us with negativity.  This is why it’s so important for us to choose grace in the way we communicate.  Be the one who ends the cycle of negativity in your relationships.  Let your words be a beacon of light to those around you

Moleskin:   YHC saw a workout that Green Bags did @ home where he ran for 90 seconds and stopped and did 10 merkins and 10 squats.  I 100% stole that.  YHC went to Tectonic Monday AM for a Hot Tub Labor Day Q.  I 50% stole the “warm up” from that.  Haven’t done the Thunderstruck routine in a while.  Always fun to work that in.  We are currently 5 hours post workout and I am already sore.  Great work today Gents.

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.

Ruck workout via email

  • When: 20200221
  • QIC: Defib
  • The PAX: The Colonel (Respect), Peaches (Respect), Gruber and 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: Cold but not too bad

FNGs: No FNGs

Disclaimer: Given. Push yourself, don’t hurt yourself

COP:

Squats 10 IC

TTT 10 IC

The Thang:


This is what we did except we did 10 Burpees instead of 19. Modified as needed!

Mary: 

None today

Numberama: 4

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Keep an eye out for local events and runs

Prayers and BOM : 

For all the unspokens 🙏

Devo:

Moleskin:  

It was great to see The Colonel and Peaches. We stayed together, modified as needed, and we got in a good workout.

“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

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.

Magnitude, Running was involved

  • When: 20200306
  • QIC: Defib
  • The PAX: Gruber and 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: 49 and partly cloudy, great weather for running

FNGs: No FNGs

Disclaimer: Given. Push yourself, don’t hurt yourself

COP:

Straight to the Thang!

The Thang:

Ruck 2 laps around our Gravel Parking lot.

Partner up! One partner carries both rucks (any way they want) and the other partner does 5 push-ups and 10 squats then runs to lap the partner with rucks and then they switch jobs.

at 5:22am ruck two laps.

One partner carries both rucks (any way they want) and the other partner does 5 push-ups and 10 squats then runs the opposite directionaround the gravel lot until they meet their partner to switch jobs.

Ruck a lap and a half to cool down.

Mary: 

None today

Numberama: 2

Namerama And Pledge: ✅ 🇺🇸

Announcements:

look for thing going on around you. There is a Pat Tillman run in April in Mt. P. Belator is starting up a ruck event at the cooper river bridge.

Prayers and BOM : 

For all the unspokens 🙏

Devo:

if you’re not good on schedule for training for a goal you’ve got coming up, then today is DAY ONE of your new training schedule

Moleskin:  

I knew Gruber had plans for running a trail race in September, the Boulder Beast up in PA. So I changed things up and we ran some at Magnitude to help him with his training.

“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

Doing Magnitude Things

  • When: 20200221
  • QIC: Defib
  • The PAX: Gruber and 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: Cold

FNGs: No FNGs

Disclaimer: Given. Push yourself, don’t hurt yourself

 

COP:

It was cold so we started Rucking! Straight to the Thang!

The Thang:

Ruck to our palm trees

FIA squats IC increasing reps by 1 at each palm tree (There are 13 palm trees)

and then continue rucking around the AO For a total of two miles

Mary: 

21’s with Ruck swings and burpees until time is called

Numberama: 2

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Volunteer for P200

Prayers and BOM : 

For all the unspokens 🙏

Devo:

None today.

Moleskin:  

It was cold so we kept moving! Good conversation this morning which is a benefit of low numbers. It seems like a many a pax have accomplished their goals with rucking and have moved on to their next challenges and goals. I’m proud of our guys, if you ever want to cross train with some rucking things, you know where we’ll be!

“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

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.