Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Variety is the Spice of Life

  • When: 20200204
  • QIC: Flo
  • The PAX: Goose (R), Inferno, Hospice (R), Space Cowboy, KY, Splinter, Fanny Pack, Microwave, Mary, Smokey, Bob the Builder (R), Defib, Ramen, Grasshopper


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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:  54 degrees, dry with a nice breeze

FNGs:  None

COP:  SSH, TTT, LBAC, Imperial Walkers, Overhead Clap, Monkey Humpers

The Thang:

Mosey to the brick pile and get two bricks per man.

  • Overhead claps
  • Rocky Balboas
  • ¼ Mile Indian Run w/bricks
  • Overhead claps
  • Rocky Balboas

Trade your bricks for a block

  • Scorpion

Mosey with your block to the parking lot on the far side of the AO.

  • Curb crawl:   Bear crawl from one side to the other. At each curb you execute one Merkin with your hand on the curb. Bear crawl back and add one Merkin to your reps at each curb. Stop at six.
  • Curls for the Girls
  • Tricep Extensions

Move to the restroom building

  • While holding People’s Chair we shuffled the blocks to one end and build a wall
  • Balls to the Wall with shoulder taps
  • While holding People’s Chair we shuffled the blocks back the other direction until each member of the PAX had a block
  • Overhead press while in People’s Chair

Return the blocks

Mary:  WW2 Sit-Ups, LBCs, Pickle Pounders, Terrible T’s

Numberama, Namerama, Announcements, Pledge, COT

Devo: YHC is reading through the book of Esther this week. Esther was an exiled Jew who was chosen to be the new queen of the King of Persia. When a plan is put in place by the king’s most trusted advisor to annihilate every Jew in the kingdom, Esther is used by God to bring the deceptiveness of this plan to light. Ultimately, the plan fails and the king’s advisor, Haman, pays for his efforts with his life.

Esther was exiled from her home. Forced to live in a foreign land. Yet God used her terrible circumstances to save her people. YHC encouraged the PAX to remember that no matter how bad a circumstance may seem, God can work in it. Perhaps He has placed you there for a time such as this and intends to use you for His good and glory.

Moleskin: The PAX brought it today and made it through a variety of PT like pros. Goose is back, which is awesome. M&M appeared out of thin air, and KY paid a visit to his old stomping grounds!

Why Won’t KY Just Leave?

  • When: 20180930
  • QIC: Floppy
  • The PAX: Peg, Myrtle, Pretzel, Shrute, Sugar Mountain, Magic Mike, Cheetah, Bueller, Snowden, Glitter Pony, Wee Woo, Bubblehead (Respect), One Bar, Hollywood, Splinter, Cander Striper, Gump, Professor Klump (Respect), Defib, Muscadine, Hot Tub, Waldo, Floppy, City Slicker, Chowda, KY, Sofia


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Temp: a brisk low 70s

Humdity: Less than it’s been

Warm-up: dropping a deuce before leaving the house

The Thang: We had runners, we had a biker, we had ruckers led by Cadre C. Slicker.

Moleskin: KY is never leaving. He loves us too much. Welcome FNG Richard Ringler, now known as Mr. Burns.

Hurricane? What Hurricane?

  • When: 20180913
  • QIC: KY
  • The PAX: Boll Weevil, High Stick, Hospice, Canoli, Milton, Smokey, Goose, Adjustment, Stringbean, Space Cowboy, Fanny Pack, Suds, Muscadine, Too Much, Chowdah, Peg, Floopy, City Slicker, Mini Van, Flo, Old Flame, Grits, Four Stroke


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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: 75F

FNGs: Yes. Welcome Four Stroke

COP:

  • 10x Through The Tunnel – In Cadence
  • 10X Imperial Walkers – In Cadence

The Thang:

Grab a block and partner up

  • Dora 1-2-3
    • P1 does the exercise while P2 runs to the picnic shelter with their block
    • 100 Merkins (One hand on the block)
    • 200 LBCs (with the block, if desired)
    • 300 Goblet Squats
  • Railroaders
    • P1: 20 Overhead press on Q/P2: High plank.  Flip flop
    • P1: 20 Curls for the Girls on Q/P2: Al Gore.  Flip Flop
    • P1: 20 Dips/P2: Flutter Kick with block overhead.  Flip Flop
    • P1: 20 Bent over rows/P2: Lunges.  Flip Flop
    • P1: 20 Overhead press on Q/P2: High plank.  Flip flop
    • P1: 20 Curls for the Girls on Q/P2: Al Gore.  Flip Flop
    • P1: 20 Dips/P2: Flutter Kick with block overhead.  Flip Flop
    • P1: 20 Bent over rows/P2: Lunges.  Flip Flop

Mary:

  • 15 Shoulder Taps – In Cadence
  • 10 Peter Parkers – In Cadence

Numberama: 24

Namerama: Boll Weevil, High Stick, Hospice, Canoli, Milton, Smokey, Goose, Adjustment, Stringbean, Space Cowboy, Fanny Pack, Suds, Muscadine, Too Much, Chowdah, Peg, Floopy, City Slicker, Mini Van, Flo, Old Flame, Grits, Four Stroke

Pledge and COT

Announcements: Hot Tub’s shoe drive

Devo: Overwhelmed from Discipline Equals Freedom, by Jocko Willink

YHC has a lot on his plate.  Relocation.  House purchase. New job.  New team. Temporarily separated from his family.  Leaving a lot of good friends.  It is easy to feel defeated, overwhelmed.  The darkness started to settle in.

The previous night’s reading of the above book delivered YHC a stirring calibration on how to deal with all that.  That passage is below.

The Tunes Came to Magnitude

  • When: 20180910
  • QIC: KY
  • The PAX: Wreck it Wralph, Reynolds, Cheetah, Swiper, Gruber, Belator, Defib, Chowdah, City Slicker


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

Introduction: YHC recycled a recent winkie from Tetonic.  Defib did the whole winkie with a ruck and it looked like he had too much fun, so YHC wanted to try it out with a ruck and see just how much fun it was.

This Q was YHC’s second to last Q with F3 Summerville.  It was an honor to see the men one last time.

Conditions: 75F

FNGs: Yes, 1.  Welcome Swiper

COP:

  • World’s Greatest Stretch – on Q
  • 10X Don Quixote – In Cadence

The Thang:

  • Song: Flower by Moby (3:24 long)
    • On “Sally Up”, High Push Up hold
    • On “Sally Down”, low push up hold
    • 30 of each with some long low push up holds
  • Ruck 0.25 miles
  • Song: Thunderstruck by AC/DC (4:51 long)
    • Squat hold for the duration of the song
    • On “Thunder”, squat jump (15 squat jumps performed)
    • On “Thunderstruck”, shuffle step 20yds (12’ish sprints)
  • Ruck 0.25 miles
  • Song: “The Best of You” by Foo Fighters (4:15)
    • High plank hold
    • On “Best”, do 2 ct Mountain Climber (40 burps)
    • On “You”, do a burpee (21 burpees)
  • Ruck 0.25

 

Mary:

  • Song: “In the Air Tonight” by Phil Collins (5:36)
    • Plank hold however you want (high plank, low plank, on the knees, etc), just stay in the fight!
  • Shuffle Step back to the flag

Numberama: 10

Namerama: Wreck it Wralph, Reynolds, Cheetah, Swiper, Gruber, Belator, Defib, Chowdah, City Slicker, KY

Pledge and COT

Getting Crushed While Jamming Out

  • When: 20180831
  • QIC: KY
  • The PAX: Grits, Hot Tub, Bob the Builder, Major Dad, Boll Weevil, Woody, Rosco, Wrinkles, Defib (ruck), Cold Cut


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

Introduction: YHC has been wanting to do a music based workout for while, finally decided to test it out on the men of Tectonic.  The premise is that the the Pax follows the song and does a movement when a certain word or phrase is said.  YHC will attest that directive is easy to underestimate

Those of you who come to Tectonic know the amount of mumble chatter that the Pax generates for the entertaininment of the Q.  It is safe to say that the mumble chatter quickly died down once we hit full stride

From “Discipline Equals Freedom: Field Manual” by Jocko Willink

Conditions: 74F and beautiful

FNGs: None, but disclaimer given

COP:

  • SSH – 15x – IC
  • World’s Greatest Stretch – On Q
  • High Knees – 15x – IC
  • Don Quixote- 10x – IC

The Thang:

  • Song: Flower by Moby (3:24 long)
    • On “Sally Up”, High Push Up hold
    • On “Sally Down”, low push up hold
    • 30 of each with some long low push up holds
  • Indian run the triangle
  • Song: Thunderstruck by AC/DC (4:51 long)
    • Squat hold for the duration of the song
    • On “Thunder”, squat jump (15 squat jumps performed)
    • On “Thunderstruck”, sprint 20yds and back (12’ish sprints)
  • Indian run the triangle
  • Song: “The Best of You” by Foo Fighters (4:15)
    • High plank hold
    • On “Best”, do a Burp aka half a burpee (40 burps)
    • On “You”, do a burpee (21 burpees)
  • Indian run the Triangle
  • Carolina Dry Docks – 20x – On Q
  • Bear crawl from the flag to the fence
  • Move to the picnic tables and Tricep dips – 20x – On Q
  • Crab walk back to the flag

Mary:

  • Song: “In the Air Tonight” by Phil Collins (5:36)
    • Plank hold however you want (high plank, low plank, on the knees, etc), just stay in the fight!
    • Just to point out the obvious: 5 minutes and 36 seconds of plank happened right there
  • Hello Dolly – 20x – IC
  • Freddie Mercury – 20x – IC

Numberama: 11

Namerama: Grits, Hot Tub, Bob the Builder, Major Dad, Boll Weevil, Woody, Rosco, Wrinkles, Defib, Cold Cut, KY

Pledge and COT

Announcements: P200 signups, Hot Tub’s charity run and shoe collection (look for a post soon)

Devo:

“Control yourselves. Be on your guard. Your enemy the devil is like a roaring lion. He prowls around looking for someone to chew up and swallow.”
‭‭1 Peter‬ ‭5:8‬ ‭NIRV‬‬
http://bible.com/110/1pe.5.8.nirv

Want More Persevere(ability)?

The ability to persevere—to remain strong and steadfast in the face of difficulties and delays and distractions—is a fundamental skill, necessary for any man choosing to devote himself to our King, Jesus Christ. He showed us how in the wilderness and against the temptations that followed (Matthew 4:1-11). Like him, we too must bear up against the pressures of the world, and not only for a while, but until the very end of our days. Though any one trial or temptation may be short lived, there’s always something out there capable of our destruction.

Preparedness is paramount. You see, when we’re unprepared and troublecomes (at work, in our relationships, our finances, our health) it takes us down: into anxiety, anger, bitterness, despondency, depression, isolation. When we’re unprepared and temptations come (material, carnal, moral) they too take us down: away from God and into sin. Compounding our lack of preparedness, the enemy is always quick with interference and misinformation.

“You won’t make it.”

“This’ll be long and difficult… too long, too difficult for you.”

“You’re alone, forgotten.”

“You won’t have strength enough to persevere.”

“You should just give-up/give-in now, and avoid the grief of waiting, just to give later.”

Okay, so what do we do?

Perseverance isn’t innate; it’s learned. All of us can do it if we train. So, brother, manufacture some pressure and train yourself. Push your limits, physically, mentally, spiritually: climb a tough summit; tackle a hike of many miles; fast for a period of days; turn devices off and embrace quiet and solitude and prayer for an uncomfortable period. Remember, God designed you for perseverance. So, by training, you’ll simply learn what you’re made of (plus you’ll expose the lies of the enemy). It doesn’t take much to learn a whole lot about yourself!

Moleskin:   As mentioned earlier, YHC has wanted to do a music based BC for a while. Simply picked out a song with a repeated word or phrase, assign a movement to it, and get after it. Almost writes itself.  It was definitely out of the box and it took a bit for the Pax to fall in the groove, but it turned out to be an awesome BC that was both extremely fun and crushing at the same time. Lesson here is simply get out there and have some fun.

Them are Some Big Blocks

  • When: 20180830
  • QIC: KY
  • The PAX: Urkel, All In, Training Wheels, Hacker, Joker, Mack


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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: YHC had heard about the legend of the big blocks that The Ditch had at their disposal and wanted to fully experience them.  YHC can attest that they are in fact big blocks and YHC thoroughly enjoyed the beatdown they delivered.  YHC has to admit, he’s a little jealous of the Ditch.

Conditions: 76F and Humid

FNGs: None

COP:

  • SSH – 15 IC
  • Little Baby Arm Circles – 10 IC
  • Backwards Little Baby Arm Circles – 10 IC
  • Shoulder Touches – 15 IC
  • High Knees – 15 IC

The Thang:

Flora 123

  • Partner up and grab a block
  • Round 1: 100 Merkins
    • P1: 10 Merkins on the block
    • P2: High Plank with feet on the block
    • Flip flop until done
  • Round 2: 200 LBCs
    • P1: 20 LBCs with the block on the chest
    • P2: Hold feet 6″ off the ground and hold block over head
    • Flip flop until done
  • Round 3: 300 Goblet Squats
    • P1: 25 Goblet Squats with block
    • P2: squat hold with block

Curls for the Girls – 25 On Q

Overhead Press – 25 On Q

Stow blocks

Over Unders the length of the tennis courts

Rail Road ties the way back

Mary:

  • American Hammer – 25 IC
  • Flutter Kick – 20 IC
  • Pickle Pounders – 20 IC
  • Plank holds

Numberama: 7

Namerama: PAX names

Pledge and COT

Announcements: P200 is up.  Get out and sign up!

Devo: A lesson in Humility.  Get some in your life.

Moleskin:   YHC threw a couple new exercises at the men of the Ditch today, and it took some time for them to see the mechanics of it.  They drew out an appropriate amount of mumble chatter, which YHC always take as a good sign.  Looking back, YHC should have spent a little more time in the demo to make sure it clicked better.  Regardless of YHC’s quick demo, they picked it up after a couple rotations and we got the work in.

You had me at Short Card

  • When: 20180825
  • QIC: KY
  • The PAX: Chiper (Kernersville, NC), Spider Crab (FNG - Kernersville, NC), Sugar Mountain, Space Cowboy, Good Times, Schrute, Hot Wire, Pretzel, Suds, Reynolds


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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: 70F and just about perfect

SCS: Suds & KY (5 mi ruck)

FNGs: Yep, an out of town guest.  Now known as Spider Crab.

COP:

  • Little Baby Arm Circles – IC – 10x
  • Little Baby Arm Circles, backwards – IC – 10x
  • Big Arm Circles – IC – 10x
  • Through the Tunnel – IC – 10x

The Thang: The Recon Short Card

Mosey to the first AO corner

1. Merkins – On Q – 30x
2. Squats – On Q – 30x
3. LBCs – On Your Own – 30x

Mosey to Next AO corner

4. Burpees – On Your Own – 10x
5. Windmills – IC – 10x
6. Merkins – On Q – 30x

Mosey to NextAO corner

7. Mountain climbers- IC – 15x
8. Flutter kicks – IC – 15x
9. Burpees – On Your Own – 10x

Mosey to Next AO corner

10. Cherry pickers (kinda like TTT) – IC – 10x
11. Merkins – On Q – 30x
12. Side Straddle Hop – IC – 15x

Mosey to Next AO corner

13. Superman – On Q – 30x
14. Burpees – On Your Own – 10x
15. Chain breakers – On Q – 10x

Mosey to Next AO corner

16. Merkins – On Q – 30x
17. Lunges – IC – 15x
18. Hello dollies – On Q – 30x

Mosey to Next AO corner

19. Burpees – On Your Own – 10x
20. Trunk twists – IC – 10x
21. Chest Pull Ups – On Your Own – 50x or until failure

Mosey to the flag

Mary:

  • American Hammer – IC – 10x
  • Box Cutter – IC – 10x
  • Pickle Pounder – IC – 15x
  • Iron Cross – On Your Own – 10x

Numberama: 11

Namerama: Chiper (Kernersville, NC), Spider Crab (FNG – Kernersville, NC), Sugar Mountain, Space Cowboy, Good Times, Schrute, Hot Wire, Pretzel, Suds, Reynolds, KY

Pledge and COT

Announcements: Marathons and GORUCK events coming up. Find an event and participate.

Moleskin:   YHC was expecting a tough winkie when pulling out the MARSOC Recon Short Card. To put it simply, it did not disappoint. Saying the PAX pushed hard is an understatement. We ultimately had to take a couple 10 counts to bring ourselves to center. Moleskin moment here is watch your team and adapt. Pushing a team beyond the breaking point doesn’t do anybody any good and will definitely hurt you in the long run.

Not the Tubes Again!

  • When: 20180817
  • QIC: KY
  • The PAX: Tinker, Defib, Cheetah, City Slicker, Gruber, Dri Prime, Wreck it Wralph,


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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: 72F and clear

FNGs: None, disclaimer given

COP:

Imperial Walkers 10X In Cadence
Don Quixote 10X In Cadence
Worlds Greatest Stretch

The Thang:

Pick out slosh tube
Move out to the softball field as a group.  Carry on shoulder to get used to the movement

Instructions for the field:

Move as a group between the stations at the softball field.  
Target 3 sec reps

1st round
Home Plate: Curls for the Girls 20x On Q
Lunge walk to 1st base
1st Base: Zercher Squat 20x On Q
Cusack to 2nd Base
2nd Base: Overhead Press 20x On Q
Reverse Lunge to 3rd Base
3rd Base: Back Squat 20x On Q
Cusack to Home Base

2nd Round
Home Plate: Tricep Press 20x On Q
Lunge walk to 1st base
1st Base: Front Squat 20x On Q
Cusack to 2nd Base
2nd Base: Up & Overs 20x On Q
Reverse Lunge to 3rd Base
3rd Base: Lateral Raises 20x On Q
Cusack to Home Base

3rd round
Home Plate: Curls for the Girls 15x On Q

Mary: Ruck Flutter Kicks IC 40X

Numberama: 8

Namerama: Tinker, Defib, Cheetah, City Slicker, Gruber, Dri Prime, Wreck it Wralph, KY

Pledge and COT

Devo: The Slosh Tubes work some muscles that we normally don’t.  It’s easy to work the easy muscles, or our favorite muscle groups.  However, focusing in on the muscles that we don’t work is where we should focus our attention.

The same goes in life, we should focus on developing our week spots.  Don’t just focus on the things that we are good at.  When you focus on those “weak” spots, that is where true growth happens

Moleskin:   it was awesome to see all the guys out today.  The Slosh Tubes have a way of bringing even the most fit among us to our knees, so they are a great equalizer.  When we go through Q School, we’re reminded that we should develop a workout that will test both the seasoned and new.  This applies in our leadership roles as well, don’t forget to focus on the people around us that have been around for ever and are well seasoned along with the people that are new or need additional support.

Some Gentle Dora Lovin’

  • When: 20180814
  • QIC: KY
  • The PAX: Yo Adrian, Prius, Splinter, Daycare, Chilly Willy, Chum, Itgonbefun, Sakrete, High Stick, Show Me, Gruber, Waldo, Easy In, No Shoes, 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: 72F and Humid

FNGs: None, Disclaimer Given

COP:

  • Through the Tunnel – 10X IC
  • Side Saddle Hop – 20X IC

The Thang:

Grab a block and line up.  Indian run with the block to the concession stand at the baseball complex

Find a partner for Dora.  While one partner does the exercise, the other partner runs with the block to the gate and back (~100 yds there and back).  Both partners work on the reps together.  Dora exercises were:

  • 100 Merkins on the block.  One hand on the block for one press, then the other hand for one press.  Rinse and repeat
  • 200 LBCs (bonus points for LBCs with the block. No, not really)
  • 300 Squats with the block

Homer to Marge to Mr Burns (look it up in the lexicon) – 10X IC

Back to partners.  One partner does the exercise while the other holds the position.  Flap jack

  • 20 OHP/High Plank
  • 20 Curls for the Girls/Al Gore with the block

Ruck the blocks back to the flag.

Mary: No time

Numberama: 16

Namerama: Yo Adrian, Prius, Splinter, Daycare, Chilly Willy, Chum, Itgonbefun, Sakrete, High Stick, Show Me, Gruber, Waldo, Easy In, No Shoes, Defib, KY,

Pledge and COT

Announcements: 5 Guys Lunch on Thursday

Devo: None given.  Already kept the men too long

Moleskin:   The men pushed today.  They pushed hard.  There allegedly was some merlot splashed today (unconfirmed as of this writing).  Was it anything YHC did? Let YHC make this clear….NOPE! Sure, YHC wrote the winkie, but YHC didn’t do the work.  All YHC did was set some direction and get out of the way.

YHC finds this to be true in just about every leadership situation.  Whether that be with the family or work, the principle still remains the same.  Just give some leadership and get out of the way.  Maybe some guidance is needed during the task, but doing this enables decision making at the lower level (which has all kinds of benefits – development, speed to action, reduced cycle times, etc).  Try it the next time you’re in a leadership role.  Stay close, but not too close.  You’ve got to give it time and freedom to work.

That Day a Rucker Q’ed a Running AO

  • When: 20180809
  • QIC: KY
  • The PAX: Muscadine, Good Times, Space Cowboy, Bellator, Myrtle, Floppy, Grits, Snowden, Peg, KY


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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: 72F 100% Humidity

FNGs: None

COP:  Nope, we ran

The Thang:

Run half of Alson loop, then head to garage.  Go up stairs backwards and run the ramps down.  Follow the same path back.  Lap AO until time.

Mary: Nope, we ran

Numberama: 10

Namerama: Muscadine, Good Times, Space Cowboy, Bellator, Myrtle, Floppy, Grits, Snowden, Peg, KY

Pledge and COT

Announcements: Old Flame’s run on the bridge, GORUCK Extortion

Moleskin:   Its a shame that YHC didn’t get an opportunity to Q Tremor prior to his farewell tour.  YHC has numerous BC Q’s under his belt and can develop a workout to suit that needs, but picking up a running AO was completely new.  YHC had a route in mind, but ran it through the AO Q just prior to assembly.  Which turned out to be a great thing to do.  The AO Q pointed out some opportunities for improvements, and after a quick calibration session, we put it into action.

Leadership call on this is two fold.  First, get out of your comfort zone.  That’s pretty easy and straight forward.  Only when we get in new situations do we learn.  The second part is look for people you can learn from when your out of your comfort zone and ask questions.  One can never be too humble in a leadership position.  Ironically, YHC finds that people respect that more than someone who doesn’t seek input/help.