Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Squating around the Country Club

  • When: 20191210
  • QIC: High Stick
  • The PAX: Fish N Chips, Repo, Streaker, Mayhem, Sakrete, Rabbit Ears, Swinger, Chum, Easy In, Prius (R), Mad Dog, Waldo


by Leave a Comment

Warm-up

SSH

TTT

Don Quixote

Imperial Walkers

 

Thang

Mosey around parking lot

15 Squats OQ

15 WWI Sit-ups OQ

 

Mosey to bridge

15 Toe Taps IC

15 Tricep Dips OQ

15 WWI Sit-ups OQ

 

Mosey to Upper Parking Lot

10 Runner Squats Each Leg OQ

15 WWI Sit-ups OQ

Jail Break to other side of parking lot

10 Skater Squats Each Leg OQ

15 WWI Sit-ups OQ

 

Mosey to the Big Wall at Entrance

Broke up into three groups. 

One group completes 10 Merkins, runs to Dorchester Rd and back, completes 10 merkins. 

Other two groups are in Peoples Chair. Each group does one round

10 Step ups each leg OYO

 

Mosey to Whiffle Ball field

Home to First – Side Lunge & 15 WWI Sit-ups OQ

First to Second – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ

Second to Third – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ, 10 Carolina Dry Docks OQ

Third to Home – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ, 10 Carolina Dry Docks OQ, 10 Squats OQ

 

Mosey Back to Flag

 

Mary

American Hammer IC

LBC OQ (PAX choice – Sakrete)

Pickle Pounders IC (Lead by Chum)

 

Numberama, Namerama, Announcements, Pledge, Prayer

The 12 Days of Christmas/Ruckmas in September

  • When: 20190916
  • QIC: Defib
  • The PAX: Rabbit Ears, Repo, Mad Dog, Mrs. Potts, Snookie, Swinger, Sakrete, Top 40, Mañana, Wreck It Ralph, Defib


by Leave a Comment

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

Conditions: Mid 70s and clear.

FNGs: No FNGs

Disclaimer: Given, Modify as needed!

COP:

Straight to the Thang!

The Thang:

This Q was brought to us by ruck.beer 🎒🍺

12 Days of Ruckmas Workout

If you’re looking for some weirdo fun this holiday season, get some friends or your Ruck Club together and tackle this workout together.

12 Days of Ruckmas

This workout is to be performed in the order of, and while singing the workout to the tune of, the 12 Days of Christmas. And, yes, that means you follow the pattern of day 1, day 2-1, day 3-2-1, day 4-3-2-1, etc.

The workout should be with ruck-on or being held for all movements except #6 and #9.

The workout (and song lyrics) are as follows:

On the ___ day of Christmas, Saint Bomber gave to me…
1 Push-up with your heavy ruck on.
2 Simple Squats.
3 Overhead Presses.
4 Man-makers.
5 Foooouuuurrrrr Count flutter kicks.
6 Body weight push-ups.
7 Rucks a thrusting.
8 Front hold lunges.
9 Standard sit-ups.
10 Rucks a curling.
11 Mountain Climbers.
12 Monkey F*ers.

My apologies to the PAX because I didn’t have us sing along with the workout 😅 . We made it to day 12 but called time after the curls.

Mary: 

Sorry Mary, No time

Numberama: 12

Namerama And Pledge: Done

Announcements:

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.

The cost to participate in the GrowRuck Tough Challenge is $150. This includes GrowSchool, GORUCK registration, a T-Shirt, and sweet patches. Please HC (hard-commit) by registering now.

Registrations made through September 22 will require a $75 deposit which helps us secure the Cadre. The final $75 balance (or $150 full payment) will be paid at the same site and is due October 11. Registrations at full price will be taken up to the day of the event, but a T-shirt is not guaranteed due to required lead times.

Prayers and BOM : 

Prayers for Sakrete’s M, She is healthy and well but the struggle of pregnancy (and dealing with Sakrete) is real

Prayers for Wreck It Ralph as he embarks on the journey this weekend that few will pursue and even fewer will complete: the GORUCK HTL . Though both physically and mentally demanding and just down right hard, it is an incredible experience. Enduring the events doesn’t sum up the difficulty he has put himself through.  The hours, days, weeks, and months of training have been endured (and possibly enjoyed) By Wreck It Ralph to prepare him for this weekend. It’s no easy feat to get to this point of preparation.  Godspeed Brother!

Our Continued prayers for Underhand, as he continues his battle with stage 4 melanoma skin cancer.

Prayers for the people of the Bahamas and those affected by Hurricane Dorian.

 

Devo:

Psalm 31:14 But as for me, I trust in You, O Lord, “You are my God”.

Though it was difficult, I have come to terms that I am not ultimately in charge of my future. The Universe and the things in it were created by something immense and amazing; and it wasn’t me or mankind that made it. It is by some Devine plan that things have been created and things occur. But that’s not to say we have no room to act; anything with mass produced gravity or an effect. We can have an effect on us and the things and people around us. So we can make plans and train for events, but things can happen. We can get sick; we can get injured; We can’t always make it to the event that we’ve had our heats set on for almost an entire year. Something just aren’t meant to be at that point in time. And if the Being  who created the universe and all the things in it thinks it’s not mine time do something, I’m okay with that. 🙏

Moleskin:  

It was great to see so many PAX at Magnitude this morning! It was great to take the lead again. I still have a hard time saying “the next exercise is” and I appreciate the PAX remind me which exercise we were on 😅🙏.  I have had an exceptional recovery from my knee arthroscopy surgery 17 days ago. I frequently thank God throughout my day for how well I am doing. Over the last months, I’ve had a hard time. I missed being out in the gloom with my brothers, I spent most days limping, there were days I was on crutches because my knee hurt that bad, and there were actually times I had to crawl across a room because my knee hurt too bad to limp and I didn’t have the crutches with me. My wife didn’t understand why I’d still smile or think that the surgery would somehow work this miracle where I’d get back to how I was physically. And truthfully, if you saw me regularly, you would say the same things. Surgery was 8/30/2019, the doctor checked out the area, cleaned up one spots and removed a “butterbean” sized floater, which was the bony car tissue I broke off and kept getting jammed in my knee joint. I started posting again 9/9/2019, 10 days post op and felt well and by Thursday, 13 days post op, when Waldo had us doing 11’s around the upper parking lot with Burpees and Jump squats, I felt so good! (Minus feeling exhausted from working out) but by the end I was almost 2 laps ahead of everyone! It’s really just incredible. I prayed about it and here I am. 🙏 I am thankful to be back. I thought it was fitting to do a God-related workout 😄

The CC Brings the MOST MUMBLE CHATTER EVER

  • When: 20190815
  • QIC: Sakrete
  • The PAX: Easy In, Fish N chips, Rabbit Ears, High Stick, Sugar Mountain, Waldo, Grits (R), Make It Harder, Robin Wood, Benefits, Mayhem, Splinter, Flanders, Wreck It Ralph, Double Trouble


by Leave a Comment

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

Conditions: Mid 70’s and HUMID

SCS: Flanders, Sugar Mountain, Double Trouble, and Splinter 

FNGs: Had one on the preblast but the guy bringing him didn’t show up either (It was Dri Prime) .  Maybe soon.

COP:  YHC warned the PAX in pre blast and at arrival there would be none.  Ready to move at 0500

The Thang:

Lunge Walk to the light pole on right hand side

Sumo Squat to next speed limit sign on right hand side.

Jail Break to fire hydrant

Bernie Sanders to beginning of bridge

Jail Break across bridge

Form up in 2 columns and mosey to the top parking lot.

TOP PARKING LOT IS DIVIDED INTO 2 SECTIONS.  PARKING LOT WILL BE BROKE INTO 5 STATIONS.  FOR REMAINDER OF BACK BLAST THEY WILL BE KNOWN SIMPLY AS ST1, ST2, ETC.  STATION 1 IS FACING THE FIRE STATION ON THE LEFT SIDE OF THE PARKING AND END NEAREST THE WOODS.  STATION 2 IS THE CROSS WALK IN MIDDLE OF PARKING LOT.  STATION 3 END OF PARKING LOT NEAREST FIRES STATION.  STATION 4 IS FACING AWAY FROM FIRE STATION AND CROSS WALK IN MIDDLE OF PARKING LOT. STATION 5 IS END OF PARKING LOT NEAREST WOODS FACING AWAY FROM FIRE STATION.  IF YOU AREN’T FOLLOWING COME OUT TO BEDROCK ONE MORNING AND I’LL SHOW YOU

ST1- 10 Merkins on Q.  Jailbreak to ST2.

ST2- 10 Merkins on Q, 10 Squats on Q. Jailbreak to ST3

ST3- 10 Merkins on Q, 10 Squats on Q. 10 WWI Situps on Q.  Mosey to opposite side of parking and Jailbreak to ST4.

ST4- 10 Merkins on Q, 10 Squats on Q. 10 WWI Situps on Q.  10 Carolina Dry Docks on Q.  Jailbreak to ST5.

ST5-10 Merkins on Q, 10 Squats on Q.  10 WWI Stiups on Q. 10 Carolina Dry Docks on Q.  10 Bobby Hurley’s OYO.  Mosey to and around circle with baseballs at entrance and back to ST1.

ST1- 10 Merkins on Q, 10 Squats, on Q, 10 WWI Situps on Q.  10 Carolina Dry Docks on Q. 10 Bobby Hurley’s OYO. 10 LBCs on Q. Jailbreak to ST2

ST2- 10 Merkins on Q, 10 Squats on Q, 10 WWI Situps on Q.  10 Carolina Dry Docks on Q. 10 Bobby Hurley’s OYO. 10 LBCs on Q. 10 hand Release merkins on Q.  Jailbreak to ST3.

ST3- 10 Merkins on Q. 10 Squats on Q, 10 WWI Situps on Q.  10 Carolina Dry Docks on Q.  10 Bobby Hurley’s OYO, 10 LBCs on Q, 10 Hand release Merkins on Q, 10 calf raises on Q.  Mosey to opposite of parking and Jailbreak to ST4.

ST4- 10 Merkins on Q. 10 Squats on Q, 10 WWI Situps on Q. 10 Carolina Dry Docks on Q.  10 Bobby Hurley’s OYO, 10 LBCs on Q, 10 Hand Release Merkins on Q, 10 calf raises on Q, 10 heel touches IC

Partner up.  Next stop is the flag.  Slow man sets the pace.  Stay with your partner.  When YHC returned to flag gathered the masses and head back out to the get the 6.

Mary: 1 minute and a half plank.  If plank is broken take a jog around the circle.

Numberama: 16

Namerama: Easy In, Fish N chips, Rabbit Ears, High Stick, Sugar Mountain, Waldo, Grits (R), Make It Harder, Robin Wood, Benefits, Mayhem, Splinter, Flanders, Wreck It Ralph, Double Trouble, Sakrete

Pledge and COT We did that.  As usual.  The Standard is the standard 

Announcements: Labor Day Convergence @ Magnirock 0700

Devo:

Beware Of Envy

Don’t envy sinners, but always continue to fear the LORD . (NLT) ( Proverbs 23:17  )

 

Our culture shouts that bigger is better! Envy almost feels normal in the climate we live in, it can be hard to even notice how it hurts our hearts.  God warns us to be careful not to envy but trust that God has placed you in your own life with your specific set of resources to tell a perfectly unique story that only you can tell.

Moleskin:   The mumble chatter at Bedrock is always a step higher than anyone else.  Always.  Fish N Chips doesn’t check FB and was talking at the onset so he had no idea that @ there was no warm up.  He decided to express his concern. About mid way through the lunge walks I knew it was going to be a different animal controlling the mumble chatter today.  Rabbit Ears came back to join us today.  The EH worked on him.  Keep EHing your friends.  Robin Wood is really fast during sprints.  Like really fast.  Grits is also fast.  Fish N Chips is also fast.  YHC apple watch showed 722 calories burned and DT informed me that his said over one and a half miles of movement.   The mumble chatter saw a SIGNIFICANT loss during the station work.  Somehow DT managed to still talk A LOT even after “being smoked 15 minutes in”.

Total Number of reps from this AM: 90 merkins, 80 squats, 70 WWI situps, 60 Carolina Dry docks, 50 Bobby Hurleys, 40 LBCs, 30 hand release merkins, 20 calf raises, 10 heel touches and a mile and a half of movement.    This was test run number 3 of this workout.  It will appear again soon.  Until the next one.  Sakrete Out.

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


by Leave a Comment

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.

The Creamer 1/20/19

  • When: 20190120
  • QIC: City Slicker
  • The PAX: Peg (R), Hot Tub, The Colonel (R), Borland, Candy Striper, Hollywood, Wee Woo, Rabbit Ears, Sprinkles, Floppy, Schrute, Suds, Stringbean, Double Trouble


by Leave a Comment

Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: 55 degrees, just missed the rain

The Thang: 15 PAX got their miles

Moleskin:  Fartkrete

                                verb

                                     the act of fartsacking while being nicknamed Sakrete.

                                     “He didn’t make the right choice and instead chose to fartkrete.”

The Return of Shortcake

  • When: 20190113
  • QIC: City Slicker
  • The PAX: Sakrete, Flanders, Shortcake, Pretzel, High Stick, Borland, The Colonel (R), Hot Tub, Rabbit Ears, Professor Klump (R), Wreck-it Ralph, Dri-Prime, Magic Mike, Suds


by Leave a Comment

Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: 50 degrees

The Thang: 15 PAX set out to get one thing accomplished, miles!

Moleskin:  Great turnout with only 4 HC’s. Miles were had, by way of either rucking or running. Great to see Shortcake and Rabbit Ears back in the gloom!

T-Claps to Flanders who while running a 6 miler stated the most he has ran in a long time was 1 mile. Dude crushed it!

Faith vs Belief

  • When: 20181010
  • QIC: Sugar Mountain
  • The PAX: Reynolds, High Stick, Rabbit Ears, Sakrete, Sugar Mountain


by Leave a Comment

Weather: wet outside but dry in Starbucks.  The coffee was good and thanks for the water.

What are things we have a belief about?

What are things we have Faith in? 

Because of your unbelief,” Jesus told them. “I tell you the truth, if you had faith even as small as a mustard seed, you could say to this mountain, ‘Move from here to there,’ and it would move. Nothing would be impossible.”

— Matthew 17:20

Belief – An opinion or judgement in which a person is fully persuaded.

Faith = ( Belief × Action × Confidence )

When we believe the truth with enough confidence to take action we exercise faith. And it doesn’t take much of that faith to see huge things happen, even miraculous things.

Faith takes action.  We can believe in an event or something we want to do.  But until we get off out buts and do something about it.  It’s just a belief.

Hot, sticky Creemor

  • When: 20180610
  • QIC: Pretzel
  • The PAX: Klump, Old Flame, City Slicker, Myrtle, Hot Tub, High Stick, Suds, Recount, Rabbit Ears, Sakrete


by Leave a Comment

0500: Begin running/biking/rucking.

Various Times: End running/biking/rucking, get coffee, commence 2nd F.

0645: End 2nd F.

Wildlife observed: None

Professor Klumps observed: One, at three separate points in our respective runs. (Note to self: Professor Klump may be cloning himself. Check for belly button at next Creemor)

Professor Klump (or is it?)

Baseball Trivia meets Tour de Bedrock

  • When: 20180529
  • QIC: SAKRETE
  • The PAX: Defib, Day Care, Kenny G, Show Me, Chum, Fish N Chips, Grits (Respect), Wreck-It Ralph, Rabbit Ears, Magic Mike, Splinter, Dri Prime, Cheetah


by Leave a Comment

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

Conditions: Low 70’s.  The humidity is back to stay boys!

FNGs: Negative.  Disclaimer given anyway.  I am not a professional.  Watch and I’ll show you

COP:  15 TTT IC, 15 LBAC FORWARD IC, 15 LBAC BACKWARD IC, 15 OVER HEAD CLAPS IC, 15 MORRACAN NIGHT CLUBS IC.  BRING CIRCLE CLOSER SO EVERYONE CAN HEAR THE SPEAKER ON MY PHONE.  UP/DOWNS WITH THUNDERSTRUCK (HIGH KNEES UNTIL THEY SAY THUNDER THEN HIT THE DECK AND BOUNCE BACK UP)

The Thang:

GATHER AT YIELD SIGN LEAVING THE CIRCLE.  JAIL BREAK TO NO PARKING SIGN ABOUT 50 YARDS AWAY.  First trivia question:  How many MLB team are there?  30   Correct Answer: 30 LBC’s on Q    Wrong answer:  30 WWI SIT UPS ON Q  *INCORRECT ANSWER*

Form 2 columns and Indian Run to front entrance by the baseballs.  Question:  Who won the ACC College baseball tournament on Sunday?  Florida State   Correct Answer: 15 merkins   Incorrect Answer:  20 hand release merkins.  *Correct answer delivered by Chum/Grits*

Run out to lit up sign by Dorchester Rd.  Everyone touch the lit sign.  Plank for 6 and return to entrance with the baseballs.  Question:    Who is oldest pitcher to earn a win in the majors @ 49 years 151 days?  JAMIE MOYER  Correct Answer: 49 squats on Q    Incorrect Answer:  49 jump squats   **Correct answer delivered Dri Prime**

Jailbreak to top parking lot.  Question: 3 people hold the record for most strikeouts in a 9 inning game with 20.  Name them all.  Kerry Wood, Roger Clemens, Max Scherzer  Correct Answer: 5 calf raises per correct.  Incorrect Answer:  2 burpees per wrong answer *Grits delivered the solo correct answer with Kerry Wood.  Everyone started throwing out other names.  Some notables were Babe Ruth, Greg Maddux, Randy Johnson, Babe Ruth (yes it was said by Fish N Chips both times and both times was wrong) We had at least 5 wrong answers so we did 10 burpees OYO.

Bear crawl to walk through in parking lot.  Lunge walk around circle to next walk through.  Crab walk to end of parking lot.  Question:  Who holds the MLB record for most hits in a single season?  Ichiro w/ (262)  Wrong answer: 30 SSH IC   Correct Answer:  30 monkey humpers on Q.  *Defib with the correct answer.  some notable incorrect were Chum with Tony Gwynn and “that f**kin’ ginger.  What’s his name?  McGwire”– Fish n Chips”

Indian Run to bridge heading to the wiffle ball field.  Question:  What number did Chipper Jones wear when he made his major league debut in 1993?  16 (He was called up in September of 1993.  He got hurt in spring training of 1994 and when the 1995 season started he made the opening day roster wearing #10)  Correct Answer:  16 pickle pounders   Incorrect.  16 dips on parking bumper  *Answered incorrectly but #10 was guessed*

Run across bridge to wiffle ball field.  Move as 1.  No six: No leader.  Question:  In what year did Atlanta Braves win their only World Series?  1995  Incorrect Answer: 10 burpees   Right Answer:  25 flutter kicks  *Correct Answer angrily said by Rabbit Ears.  Then he casually said the Braves will have to move cities in order to win another.  Luckily they just moved to Cobb County*

Run as one back to the flag.  No six no leader.  Question:  What is the left field wall @ Fenway Park known as.  The Green Monster   Wrong answer 100 calf raises.  Right Answer:  2 sets of 25 calf raises.  *several guys with the correct answer*

Bear crawl around circle.  LAST QUESTION: Kansas City Royal George Brett was called out one time on a home run he hit why?  Pine Tar to far down on handle   Incorrect answer 30 body builders   Correct answer:  5 body builders  *Show Me, Grits and several other fellas knew the answer*

RECOVER RECOVER

Mary: Ran out of time

Numberama: 14

Namerama: PAX names: Defib, Day Care, Kenny G, Show Me, Chum, Fish N Chips, Grits (Respect), Wreck-It Ralph, Rabbit Ears, Magic Mike, Splinter, Dri Prime, Cheetah

Pledge and COT

Announcements: HTL this weekend.  Humpdays final Q on Thursday.  

Devo: He Works It Out

And we know that God causes everything to work together for the good of those who love God and are called according to his purpose for them. (NLT) ( Romans 8:28 )

 

Suffering is one of the great mysteries of the life. God does not promise we will not suffer, but He does provide a comforter for when we are suffering. The Holy Spirit works as a great tapestry weaver, taking the broken threads of our lives, sewing them together in ways that make something beautiful. When you suffer, ask that God would show you how He is making something good out of the story of your life.

Moleskin:  Wanted to mix some things up with this Q.  Although there were some trivia questions asked we moved the entire time.  It was good to see some correct answers.  The final question was geared directly towards Show Me.  As you see, if he would have stumbled on that one it would not have been good for the remaining PAX.    I did learn that Fish N Chips knows next to nothing about baseball.  maybe one day we can do a trivia session geared toward proper football.  It is always a pleasure to lead these men.

The Cardiac Results May 2018

  • When: 20180510
  • QIC: Defib
  • The PAX: Sakrete, Splinter, Rabbit Ears, Fish N’ Chips, Defib (Ruck)


by 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, clear, little to no humidity

FNGs: No FNGs

Disclaimer: Given

COP:

SSH 10 IC
TTT 10 IC
LBAC 10 IC forward and backward

The Thang: The CARDIAC Monthly Fitness Test

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

The Cardiac April 2018 Results:

Splinter 12 (60 Merkins, 120 Squats, 180 Wide Merkins, 240 LBCs, 120 Burpees, 1.33 miles)

Sakrete 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees, 1.14 miles)

Fish N’ Chips 9 (45 Merkins, 90 Squats, 135 Wide Merkins, 180 LBCs, 90 Burpees, 1.03 miles)

Rabbit Ears 7 (35 Merkins, 70 Squats, 105 Wide Merkins, 140 LBCs, 70 Burpees, .77 miles)

Defib 6 (30 Merkins, 60 Squats, 90 Wide Merkins, 120 LBCs, 60 Burpees, .66 miles)

Mary: None, The Cardiac went to 5:45

Numberama: 5

Namerama, Pledge and BOM – Done by Sakrete so YHC could leave early to make it to the Jones for Dorothy Mantooth’s V Co-Q. Thanks Brother!

Devo:

Moleskin:  

Apparently 50# in the ruck is like a time machine doing the Cardiac because the suck was so bad, the time just flew by! Sakrete reached out to me before the Cardiac telling me to straighten him out if his pace was slowing down because he wanted 10. He got his 10 with little to no encouragement from me. Great job, Brother! Hats off to everyone out there this morning. When I announce the Cardiac is coming up on a day, numbers are low. 🤔 Maybe I won’t announce when it is anymore 😈

The monthly fitness test at Bedrock is The Cardiac. See how you compare with previous goes at the Cardiac and work to get that PR each time. If you haven’t done the Cardiac yet, you should!