Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Your Mother Didn’t Love You as a Child

  • When: 20190430
  • QIC: Wreck-It Ralph
  • The PAX: Easy- In, Waldo, Popeye, Streaker, Splinter, Loose Nuts, Sakrete, Swinger, Joystick, Yo Adrian (R), Chum, Flanders, Mayhem


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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: Mid 60’s beautiful. 

FNGs: None

COP:  

TTT IC x9

LBAC Forward- x11

            Reverse- x 13

 

The Thang:

YHC had a birthday Q all planned out. Our AO Q has a disdain for random odd numbers, and I thought I’d help with a little immersion therapy. 

PAX drew exercises from the 2.0’s Gecko Easter Basket, and I used a random number generator from 0-30 until it hit an odd number. 

Exercises included:

Bird Dog

Squat Thrusters

Waterfall Plank

Overhead Press

Flutter Kick

Dammits (Lots and lots of dammits)

Curls

LBACs

Jailbreak (#of ‘reps’ x10m) (To the playground and back)

Sumo Squats

Triceps Extensions

World War I Sit-ups (with a block) 

Mary: Happy Birthday Pickle Pounders, with eye contact. 

Numberama: 14

Namerama: Easy- In, Waldo, Popeye, Streaker, Splinter, Loose Nuts, Sakrete, Swinger, Joystick, Yo Adrian (R), Chum, Flanders, Mayhem 

Pledge and COT

Announcements: Father’s Day Convergence- Details to come, GORUCK Charleston HTL this weekend. 

Devo: none. 

Moleskin:  It was awesome to lead these guys this morning. The randomness of the numbers really gets to you after a while, especially when you don’t share the number of reps with the PAX before you begin. Chum kept requesting some Mary, so with some quick thinking, it turned into singing happy birthday while doing pickle pounders in rhythm. Certainly the most interesting way its’ been sung to me. 

Easter Convergence- Stations of the Cross

  • When: 20190420
  • QIC: Cannoli, Olaf, Splinter
  • The PAX: Goose, Redo, The Colonel, Churro, Pony, What?!, Spooky, Motherboard, Hickory Stump, Spaceballs, Masterload, wingnut, creeper, Quaker, Flo, Peaches, High Stick, Pretzel, Wreck it Ralph, Show me, Sports clips, B Wax, beanie Baby, Mall Cop, Dabo, Bedpan, Prayer request, Xray, M&M, Flea (FNG), Jester, Whirly Bird (FNG), Peg, Yo Adrian, Mini me, Suds, Dri-prime, popeye, swinger, luigi, chilly-willy, repo, City Slicker, Sakrete, Good Times, Pepe, Caterpillar, cheetah, space cowboy, placebo, nuggets, milton, dowry, Hanging Chad plus 2 of his 2.0s (..........), Bellator, resume, danger zone, dorothy, benefits, jojo, hoffa, PTI, Hotspot


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Conditions: 48 and Chilly

The 15 Stations of the Cross represent events from Jesus’ passion and death. At each station we use our senses and our imagination to reflect prayerfully upon Jesus’ suffering, death, and resurrection.

Station 1: Jesus Is Condemned to Death (COP)

Lord, grant us discernment that we may see as you see, not as the world sees.

15-Side Straddle Hops/ 15-Through the Tunnels

15-Don Quixote/ 15-Burpees

Station 2: Jesus Takes Up His Cross(Mosey to Pit for Blocks)

Lord, grant us strength of purpose that we may willingly bear our crosses each day.

15-Over Head Presses/ 15-Curls

15-Squats/ 15-Kettle Bell Swings

Station 3: Jesus Falls the First Time

Weakened by torments and by loss of blood, Jesus falls beneath his cross

15-Block Press/ 15-Flutter Kicks

15-Tricept Extensions/ 15-Block Get-ups

Station 4: Jesus Meets His Sorrowful Mother

Lord, we give you and praise. Grant us constancy that we may be willing to stand by and care those in need.

15-Merkins/ 15-Mountain Climbers

15-Groiners/ 15-Copperhead Squats

Station 5: Simon of Cyrene Helps Jesus Carry the Cross

(Partner Up for Short Dora)

Lord, Teach us to accept our limitations and with humility to accept aid with good grace when we need it.

100-Merkins Partner Farmer Carries Blocks around the parking lot

100-Squats

Station 6: Veronica Wipes the Face of Jesus

Veronica steps through the crowd to wipe the face of Jesus.

15-Over Head Presses/ 15-Curls

Station 7: Jesus Falls a Second Time

Jesus falls beneath the weight of the cross a second time.

15-Block Press/ 15-Flutter Kicks

Station 8: Jesus Meets the Women of Jerusalem

Lord, grant us gentle spirits that we may comfort those who mourn.

15-Merkins/ 15-Mountain Climbers

Station 9: Jesus Falls the Third Time

Weakened almost to the point of death, Jesus falls a third time.

15-Block Press/ 15-Flutter Kicks

Station 10: Jesus Is Stripped of His Garments

The soldiers strip Jesus of his garments, treating him as a common criminal.

15-Over Head Presses/ 15-Curls

Station 11: Jesus Is Nailed to the Cross

Lord Jesus, we give you thanks and praise for you endured the horror of the nails piercing your hands and feet. May your wounds bring us true healing and peace.

15-Merkins/ 15-Mountain Climbers

Station 12: Jesus Dies on the Cross

Lord, we give you thanks and praise for from the cross you opened the way to eternal life. Grant us perseverance that we may never stop seeking you.

15-Over Head Presses/ 15-Curls

Station 13: Jesus Is Taken Down from the Cross

The lifeless body of Jesus is tenderly placed in the arms of Mary, his mother.

15-Merkins/ 15-Mountain Climbers

Station 14: Jesus Is Laid in the Tomb

Lord, We adore you and we bless you, because by your holy cross you have redeemed the world.

15-Blockies/ 15-Body Builders

Station 15: The Resurrection of Jesus Christ

Lord Jesus, we give you thanks and praise for you have broken the power of death. Fill us with your new life that our lives may glorify you every day.

15-Heels to Heaven/ 15- WWI Sit-ups

Moleskin: Being that this is a silent workout, it certainly deviates from the normal gloom atmosphere; however, I’m sure we can all say that the meaning behind this workout speaks louder than words. Thank each and everyone of you HIMs who attended and stayed behind for some delicious grub prepared by our brothers Hospice, Stalker and Maj. Dad! Living as He intended, in community!




GORUCK #4

  • When: 20190419
  • QIC: Wreck-it Ralph
  • The PAX: Wreck-It Ralph, Dri-Prime, Gruber, Popeye, Manana, 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: 71, windy, threatening rain

FNGs: None

COP:  Read the workout.

The Thang:

Episode #4 of GORUCK’s Lucky 7’s workouts.

Ruck 1 mile.

10 sets:

10 Squat Thrusters (I barely know her!)

25m Bear Crawl

10 Ruck Swings

Mary: No time.

Numberama: 6

Namerama: Wreck-It Ralph, Dri-Prime, Gruber, Popeye, Defib, and Manana

Pledge and COT

Announcements: Easter Convergence April 20th, HTL May 3-5.

Devo: 

Moleskin:  The Pre-Blast said you (probably) wouldn’t regret this workout. It delivered. YHC opted to break the mile up into segments and perform 2  sets of exercise at each stop. It’s a good thing. 10 sets would have been brutal. I’m not always  a smart man, but I think the PAX appreciated the breaks.

Opening Day

  • When: 20190328
  • QIC: Wreck It Ralph
  • The PAX: Chum, Defib, Easy In, Make It Harder, Mayhem, Popeye, Sakrete, Splinter, Tiger


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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. Mid-40’s. Beautiful

FNGs: None brave enough to come out and play

COP: Grab a block, Mosey to Wiffle Ball Field.

The Thang:

Baseball!

Q set-up his 2.0’s T-Ball set at ‘home plate’ on the Wiffle Ball Field.

PAX took turns batting and ‘fielding’ Dora Style.

Batter- Hit ball, performed exercise until ‘Fielder’ Returned

Fielder- Bear Crawl/Lunge Walk/ Combination of the 2 to the ball and back.

PAX- Performed Exercise until the Fielder returned.

If the ball got lost it was blockees until time expired.

Exercises included:

Blockees

Thrusters

Merkins

WW1 Sit-ups

LBCs

LBACs

Pickle Pounders

Block Merkins

Jailbreak around the bases

Run the circle

Curls for the girls

Overhead Press

Triceps Extensions

SSHs

Lt. Dans

Imperial Walkers

Flutter Kicks

Mary: Stow Blocks

Numberama: 10

Namerama: Wreck-It Ralph, Defib, Popeye, Make it Harder, Tiger, Sakrete, Splinter, Chum, Mayhem, Easy In,

Pledge and COT

Announcements:

Devo: 1% better everyday.

Moleskin:  Welcome back Chum!

Bedrock took on March Madness



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Weather: Nice 50’s

FNG: None

Bedrock is growing and it is a fun place to Q.

COP

TTT x 10 IC

Don Quixote x 10 IC

Runners Stretch

Flying Sun God arm stretch x 10 each way 

Mountain climbers x 20 IC

The Thing ( PAX will face off doing an AMRAP of exercises until one cannot do any more. At that time they will run to the light pole and back. The winners advance to the front of the line while the looser goes to the back. The only thing I would do differently would put a timer on the AMRAP and count the number of reps.)

Bracketology 

Each pax get a block. 

Head to head 

Number off groups 1 & 2’s 

Face off

ARMRAP with run after each

Overhead Press

Curls for the girls

Block murkins

Block Sit-ups

Block Squats

Mary

LBC x 50

Plank 

Leg lifts x 50 

Plank 

Flutter kicks x 50 IC

Pledge, Announcements, and BOM

AROUND AND AROUND AND AROUND THE GRAVEL LOT

  • When: 20190326
  • QIC: Sakrete
  • The PAX: Splinter, Easy In, Wreck It Ralph, High Stick, Rabbit Ears, Dri Prime, Defib, Prius (R), Popeye, Tiger, Snooki, Mayhem, Spot Me, Sugar Mountain, Manana, Chilly Willy, Repo, Swinger, Benefits, Padre, Spookie


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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: MID 50’S AND CLEAR DAMP FROM THE OVER NIGHT RAIN

FNGs:  None today.  Disclaimer given anyway.

COP: 10 TTT IC, *leave arms ups until instructed to do put down* 10 LBAC Forward, 10 LBAC Reverse, 10 T Claps, 10 morracan night club all IC

The Thang:

PLANK/MERKIN To thunderstruck by AC/DC.  *Plank position of your choice and every time they say “THUNDER” during the song do a merkin.  When you break plank run down to no parking sign and back and back plank position* Rinse and repeat until song ends.

Grab a block and partner up.  At entrance of gravel lot YHC explained how rest of morning would go.  Partner 1 would farmers carry both blocks one way around the lot while Partner 2 runs the opposite.  When they meet up execute 10 merkins, 10 squats. and 10 LBC.  Swap.  Blocks move in same direction and runners move in same direction entire time.

5:42 Stow blocks

Mary: 10 pickle pounders IC.

Numberama: 22

Namerama: Splinter, Easy In, Wreck It Ralph, High Stick, Rabbit Ears, Dri Prime, Defib, Prius (R), Popeye, Tiger, Snooki, Mayhem, Spot Me, Sugar Mountain, Manana, Chilly Willy, Repo, Swinger, Benefits, Padre, Spookie, Sakrete

Pledge and COT

Announcements: Bridge Run in 2 weeks.

Devo:

Everlasting Joy

The poor will eat and be satisfied. All who seek the LORD will praise him. Their hearts will rejoice with everlasting joy. (NLT) ( Psalm 22:26 )

Are you happy?  How long does your happiness last?  We can eat an endless buffet, stomachs bulging, but in a mere couple of hours we are hungry again.  Isn’t it true with happiness?  We seek out things we think will make us happy like friendships, money, or even recognition, but that type of happiness never lasts.  How can we find this everlasting joy?  It comes through praising God.  Have you been praising God lately?

Download this app to get your daily devotions: http://jctrois.com http://www.jctrois.com/dailybibledevotion/devotion.html?devo=sQmcj893cu

YHC also shared a little about the P200 this weekend encouraging all PAX to sign up next year.  One of the most challenging and rewarding things that I have ever accomplished.

Moleskin:  YHC was tired and sore from the P200.  There was a strong possibility of not attending a BC if I didn’t Q.  If you Q you have to be there right?  Mumble chatter was high this morning with Wreck It Ralph complaining non stop about wearing his ruck.  Everything is “ruckable” right?  Some crazy person told me that.  I did this same workout at Faultline on a Saturday.  It was a big hit there and at Bedrock this morning.  This BC does not provide you anywhere to hide.  If you slack off you are literally shooting the middle finger to your partner and making him work harder.  Basically, don’t be a dick.

MARCH RUNNING OF THE CARDIAC

  • When: 20190320
  • QIC: Sakrete
  • The PAX: Defib, Pretzel, Snooki, Splinter, Easy In, Popeye, Tiger, Padre, Yo Adrian (R), Chum, Flanders, Show Me, Benefits, Sakrete, Waldo 


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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 TODAY DISCLAIMER GIVEN BY WALDO

COP: 15 SSH IC, TTT X 10 IC, LBAC X 10 IC AND LBAC X 20 IC REVERSE

The Thang:

One Circuit:

5 Merkins

10 Squats

15 Wide Merkins

20 LBCs

10 Burpees

(IN ORDER)

Run to the light post and back (~100 yards one way)

Repeat as many times as possible over the 40 minutes remaining in the BC

Results are as follows:

Defib (4 Rounds with ruck and some stupid looking sand bag)

Pretzel (11 Rounds)

Snooki (8 Rounds)

Splinter (15 rounds)

Easy In (10 rounds)

Popeye (10 rounds)

Tiger (9 rounds)

Padre (7 rounds)

Yo Adrian (16 rounds)

Chum (9 rounds)

Flanders (9 rounds)

Show Me (9 rounds)

Benefits (9 rounds)

Sakrete (9 rounds)

Waldo (10 rounds)

Mary: Aint not nobody got time for Mary on Cardiac day

Numberama: 15

Namerama: Defib, Pretzel, Snooki, Splinter, Easy In, Popeye, Tiger, Padre, Yo Adrian (R), Chum, Flanders, Show Me, Benefits, Sakrete, Waldo

Pledge and COT

Announcements: Looking for volunteers for P200 still

Devo: 

The Cardiac is not about competing with the other guys, it is about improving yourself.  The same goes for F3 in general.  Your goals don’t have to be the same as other guys’ goals.  But whatever your goal may be, your F3 brothers will be there to support and help you crush those goals.  -WALDO-

Moleskin:  Defib ‘modified’ (not really but we will call it that).  Yo Adrian was there and brought the heat and pushed Show Me and Splinter to attempt to keep up with him.  Mumble chatter was high.  Waldo co-qed.  The cardiac sucks.  SYITG!!!

MODIFY ON THE FLY

  • When: 20190305
  • QIC: Sakrete with Yo Adrian as CO-Q.
  • The PAX: Phiona, Padre, Benefits, Hootie, Cheetah, Chum, Splinter, Flanders, Sandy, Popeye, Tiger, FNG (Mayhem), Prius, Waldo, Spot Me, Defib, Sakrete, Yo Adrian


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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: Mid 40’s and raining

FNGs: Will McLeod now known as Mayhem

COP: Grab a block and head to the pavilion to get out of the rain.

SSH, LBAC, LBAC in reverse, TTT

The Thang:

Because of the rain Yo Adrian (just on his second co-q) completely scrapped his original workout and pulled this one off the top of his head.  Because he pulled it off the top of his head we couldn’t remember what we did in what order.  We did a lot of reps of a lot of different exercises.  Some are as follows:

lawn mower right and left arm; step ups; burpees; over head press; tricep extension; bobby hurley; flutter kick; 2 sets of high knees; dips; squats; WW1 situps; curls for the girls (3 sets.  bottom to half way, half way to top, and then bottom to top); shoulder raises; cross over merkins; decline merkins; American hammer;

Mary: Stow the blocks and head to the covered picnic table by volleyball court

Numberama: 18

Namerama:  Phiona, Padre, Benefits, Hootie (R), Cheetah, Chum, Splinter, Flanders, Sandy, Popeye, Tiger, FNG (MAYHEM), Prius (R), Waldo, Spot Me, Defib, Sakrete, Yo Adrian (R)

Pledge and COT

Announcements: P200 volunteers needed still for weekend of March 22-23.

Devo:

Made Of Lies

What sorrow for those who drag their sins behind them with ropes made of lies, who drag wickedness behind them like a cart! (NLT) ( Isaiah 5:18 )

What baggage do you have that is still following behind you after all this time? We get wrapped up in lies that we tell ourselves and we keep ourselves chained to bondage. This happens in relationships, self-perception, eating habits, and on and on. Jesus died for your sins, all of them. Don’t keep sin around in your life to try to fulfill what only God can perfect.

Download this app to get your daily devotions: http://jctrois.com http://www.jctrois.com/dailybibledevotion/devotion.html?devo=iGrO2bq6LH

Moleskin:  Yo Adrian mentioned at the end of his first co-q with Prius last week that he wanted to Q again but this time call the reps.  YHC reached out to him on Thursday to see if he would like to do his second co-q this morning.  He said sure.  I asked him over the weekend to send me his workout so I could look over it to which he responded “I kind of wanted to surprise everyone even you”.  I see you Yo Adrian!!  Go for it.  Whatever workout he had was scrapped on account of the conditions.  This was all on the fly which is just slightly terrifying.

Apparently, he had a conversation with Splinter and Splinter revealed that YHC had an issue with odd numbers.  *Which isn’t totally true.  Odd number don’t bother me but change does.  If we always counted to 11 or 27 or 49 that would be fine.  However, we don’t.  We do normal numbers like 5, 10, 15 and 20.*  Yo Adrian took it upon himself and counted nearly every exercise on a different odd number.  YHC just accepted that this morning would be weird an just move on.

As soon as Yo Adrian goes through Q school the boys of Bedrock better look out because this dude is a machine.  Great work by everyone.

Welcome FNG now known as Mayhem.  Will McLeod works with insurance.  His wife does FiA, Wedding Crasher, and was brought out this morning by Chum.

Something Wicked This Way Comes

  • When: 20171031
  • QIC: Cheetah
  • The PAX: Three Stacks, Hotwire, Green Thumb, Hard Drive, Popeye, Bedpan


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COP:

  • LBAC Forwards x10 IC
  • LBAC Backwards x10 IC
  • Don Quixote x10 IC

The Thang:

Part 1:
By one end of horseshoe pits. Bear crawl to opposite short side, sprint to the other end, crab walk to the other side. Broad Jump down the first set, Lunge Walk the second round
2 sets

Part 2: Block and tire needed

Round 1 Start from pull up bar:
5 mercans, then bring feet up as close as possible. Inch worm your way forward doing 5 mercans each time. Continue until you reach the block. (Where the armory juts out a bit)
Curls with the block x25 (4 count)
Bear crawl to tire (tire will be nearish to the trees by the road)
Flip tire down to block (leave a little space in between)
Jump from far side of tire, onto or in the tire, then side closest to block. Do 5 mercans on the block. Three sets including tire jump to advance.
After that Mac tar jive walk back to pull up bar.

Round 2: Same set up, but tires are where the PAX left them.

Lunge Walk to block. Once there, do 25 Shoulder Press with the block. Then flip tire back to where the original starting position was. Bear Crawl back to the block. 25 Squats with the block. Broad Jump to pull up bar.

Round 3: Same set up as round 1.

Rotating side to side squats to block. 15 Kettlebell Swings with block. Continue side to squats to tire. Flip it to block. Jump from far side of tire, into or on tire, then side closest to block. Do 5 Curls and then 5 shoulder press. 3 sets including the tire jump to finish. Finish with side to side lunges.

Stow blocks and tires after.

Mary:

No time for Mary.

Annoucements:

Reminded everyone of the Ruck for Hunger Saturday.

Prayer Requests:

Those harmed in the shooting in New York and Prayers for the families out tonight for Halloween.

Pledge:

 

A Tiring Saturday

  • When: 20171021
  • QIC: Cheetah
  • The PAX: Hotwire, Wolverine, Johnny 5, Bob the Builder, Green Thumb, The Colonel, & Popeye


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Conditions: Cool, good day for flipping tires.

FNGs: None

COP:

  • Through the tunnel x15 IC
  • LBACs Forwards x15 IC
  • LBACs Backwards x15

The Thang:

PAX divided into groups of 3 with one group of two. Need 1 tire and 2 blocks per group, 1 block and 1 tire for small group. One man liftedd by the parking lot, one guy lifted past the walkway for the armory, and one guy flipped or farmer’s carried in between. When the man flipping the tire reached you, you swapped spots.

Round 1
400 Squats
400 Curls
Person flips the tire down and trades off when he reaches his destination.

Round 2
200 mercans
200 shoulder press
Tire farmers carries down and trade off.

Round 3
150 Iron crosses
150 box cutters

Person had choice of tire flips or farmer’s carries.

Once complete PAX stowed blocks and tires.

At AO:

Monkey Humpers x 15 IC
Mac tar jives x 15 IC
Hand release mercans x15 on Q
Tricep dip x15 IC

Mary:
American hammer x 10 IC
Seal Jacks x10 IC
Flutter kick x30 IC
100s on Q

Numberama: 8

Namerama: Green Thumbs, Wolverine, Johnny 5, The Colonel (Respect), Bob the Builder (Respect) Hotwire, Popeye

Pledge and COT:

Prayer Request: Bob the Builder’s daughter is moving to a new location, prayers that the move goes quick and easy.

Devo: None

Moleskin: It was my third Q and first Saturday Q. At 10:30 the previous night I stepped up and decided to lead today since there was an opening, and the PAX got a good workout out of it. Thank you to those who came out to get a little better.