Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

No Legs BC at Magnitude

  • When: 20190930
  • QIC: Defib
  • The PAX: Rizzo, Repo, Gypsy, Dri Prime, Stringbean, Mañana, 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: Low 70s and a little muggy.

FNGs: No FNGs

Disclaimer: Given, Modify as needed, push yourself don’t hurt yourself

COP:

LBAC forward 15IC, big circles forward 10IC

LBAC reverse 15IC, big circles reverse 10IC

Moroccan Night club 25IC

T-Claps 25IC

The Thang:

11’s Tempo curls IC and Tempo tricep ext’s IC

11’s Ruck press IC and Tempo half-a-damns IC (= upper body portion of a damnit; starting position on your back with ruck extended above then 4- count IC extending ruck ~30 degrees to behind the top of your head before resuming starting position on the hard count)

11’s Shoulder to shoulder IC and front ruck hold IC

Mary: 

Started off as a Ussain Bolt with the PAX who pulled the block on the rope called the Exercise that was done AMRAP until he pulled the block in. The block broke on Repo’s turn when it toppled over with the initial pulls.  20 ruck Merkins were done and we resumed Mary with PAX Choice

Numberama: 7

Namerama And Pledge: Done

Announcements:

Sign up is up for The drumstick run and Coach cup run.

Revenge of Stede Bonnet is October 5th  there is a 5 mile, 15 mile, and a 10 hour 😳😱

GORUCK Veterans Day Tough and Light Nov 8th and 9th

Travis Manion 9/11 run moved to Nov 17th

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 of praise for Mad Dog’s Grandma’s health doing better

Prayers of praise for how well I’m doing after my knee surgery.

Prayers for our relationships: families, marriages, parenting

Devo:

Community: find a community where you can be yourself, remove your mask you wear in front of others to portray what you want them to see. Be with people who love you for who you are, imperfections and all. F3 is my Community and it can be the community that so many others need.

Moleskin:  

I’ve been thinking about a no legs BC with me being IR with my knee. I gave a holler over to Dri Prime because he’s been having knee issues and he said he’d post at a no legs BC and BOOM! We did it and it was pretty darn TERRIBLE! It was way harder than I thought it was going to be. #thatswhatshesaid #yourewelcome

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


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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 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 😄

quarters and curves

  • When: 20190829
  • QIC: Dorothy Mantooth
  • The PAX: LottaLove, Luigi, String Bean


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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: low 70s, calm, cool, not moist

FNGs: none

COP:  grabbing blocks from the shed, circle up

The Thang:

10 merkins ic
1/4 lap mosey
10 uneven merkins left hand ic
1/4 lap mosey
10 uneven merkins right hand ic
1/4 lap OYO
10 inclerkins ic
1/4 lap mosey
20 CFTG
15 stepups ic
1/4 lap OYO
15 box jumps
1/4 lap mosey
10 durkins ic
1/4 lap walk
10 inclerkins ic
1/4 lap oyo

Mary:

10 wwi situps ic
10 wwii situps ic

Numberama: 4

Namerama: LottaLove, Luigi, String Bean, DMT

Pledge and COT

Announcements: convergence at wescott labor day 0700

Devo: Thanks to Luigi for the Devo and LottaLove for our prayer.

“It is a serious thing to live in a society of possible gods and goddesses, to remember that the dullest most uninteresting person you can talk to may one day be a creature which, if you saw it now, you would be strongly tempted to worship, or else a horror and a corruption such as you now meet, if at all, only in a nightmare.
It is in light of these overwhelming possibilities, it is with awe and the circumspection proper to them, that we should conduct our dealings with one another, all friendships, all loves, all play, all politics.
There are no ordinary people. You have never talked to a mere mortal. Nationals, cultures, arts, civilizations – these are mortal, and their life is to ours as the life of a gnat.
But it is immortals whom we joke with, work with, marry, snub, and exploit – immortal horrors or everlasting splendors. Next to the Blessed Sacrament itself, your neighbor is the holiest object presented to your senses.”
-C.S. Lewis, “The Weight of Glory”
(quoted in the intro to “The Economics of Neighborly Love”)

Moleskin:   wanted to target 2 miles with stuff between every 1/4 mile, we could have done one more 1/4 mile for the Mary but we haven’t had her at The Jones in a while.

Tour de Charleston visits The Jones

  • When: 20190725
  • QIC: Luigi
  • The PAX: Hard Drive, Dorothy Mantooth, Tackleberry, Stringbean, OG, A-Rod, Free Willy (respect), Fragile, McDreamy (respect), Diopter (respect), Big Diff, FNG (Flat Tire), Captain Ron, Thin Mint, Daisy, Klondike (respect), Cheetah, Dri Prime


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The PAX. (Not pictured: Cheetah and Dri Prime who both had to leave early, and YHC who served as photographer)

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

Conditions: Wonderfully cool (70 degrees), sunrise during the workout.

FNGs: One – welcome, Flat Tire.

Disclaimer: Given.

COP

  • SSH x 20
  • Burpee Battle starting at 7 burpees/minute
    • Big Diff completed the round of 18 burpees/minute (a new course record!), for a total of 150 burpees in 12 minutes.

The Thang:

  • Morning Call
    • 2 PAX at a time perform 5 pull-ups (each) on goalpost
    • Meanwhile, all other PAX complete 5 hand-release merkins on Q
    • Rotate until all PAX have done pull-ups
    • By the end, each PAX completed 5 pull-ups and 45 HR merkins
  • Indian Run
    • Double file, 1.25 laps around track, stop at far goalpost
  • 100 yard Jailbreak on Q
    • Walk back across field between jailbreaks
    • Did 6 jailbreaks
  • Tunnel of Love x 100 yards
    • Divide into two teams, race against each other
    • Team #1 completed the 100 yds just as time expired and were declared the winners.
    • Team #2 had about 20 yards to go when time expired.

Numberama: 19

Namerama: Hard Drive, Dorothy Mantooth, Tackleberry, Stringbean, OG, A-Rod, Free Willy (respect), Fra-gee-lay, McDreamy (respect), Diopter (respect), Big Diff, Flat Tire (FNG – welcome!), Captain Ron, Thin Mint, Daisy, Klondike (respect), Cheetah, Dri Prime, Luigi

Announcements/Prayer Requests:

  • Men’s Hike: Open to all F3 men. Interest meeting Aug 4 at 6pm at The Den (Freedom Church). Hike would be Oct 10-13. Contact Saget (Carson Orvin) or Olaf (Matt Brown) for more info.
  • Tackleberry: Prayers for Stomski family; baby died 5 days after birth with no warning. Processing, searching for answers.
  • Flat Tire: Fat tire biking opportunity. Sunday, July 28, 10am. Dirt patrol ride at Marrington Plantation off of Red Bank Road. Group ride with 14 mile loop. Flat Tire and his friend Skip will be there.

Pledge and COT

Devo

  • YHC has been re-reading a book on personal productivity called What’s Best Next (by Matt Perman), and challenged the PAX with three quotes from it:
  • 1.) “We weren’t made to simply respond to stuff all day, but to take action and move things forward. If we don’t give attention to the discipline of personal effectiveness but instead let the flow of events determine what we do, we will likely fritter ourselves away doing all sorts of urgent things that come our way while never getting to the truly important things.” (p.21)
    • Challenge: Take action and move things forward today.
  • 2.) Efficiency is not the answer. “It doesn’t matter how efficient you are if you are doing the wrong things in the first place. More important than efficiency is effectiveness – getting the right things done.” (p.43)
    • Challenge: Make sure you’re getting the right things done.
  • 3.) Excluding God is the ultimate in unproductivity. “If you get everything you want in this life, but do it apart from God and receive no eternal value from what you’ve done, have you been productive? Not in the slightest. Productivity cannot be accomplished apart from Christ. ‘I am the vine; you are the branches. Whoever abides in me and I him, he it is that bears much fruit, for apart from me you can do nothing’ (John 15:5).” (p.56)
    • Challenge: Make sure the things you’re doing have eternal value and won’t die with you.

Moleskin:

  • YHC learned yesterday that The Jones should expect an influx of up to 30 PAX with the Tour de Charleston, so modified the workout to be couponless for simplicity. Everything seemed to work well. Each jailbreak + walk-back took about 2 minutes total. The PAX loved/hated the workout. 🙂
  • Welcome FNG “Flat Tire.” Before we even got to the naming part of the COT, he spoke up during the announcements to share a fat tire biking opportunity, and thus was named. He’s a Coast Guard member who has a 10-month-old baby at home. Lives in Summerville. Captain Ron brought him.

The Warrior – July 2019

  • When: 20190718
  • QIC: Luigi
  • The PAX: Dorothy Mantooth, Cisco, Stringbean


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

Conditions: Warm (70s), sunrise during workout, humid.

FNGs: None

The Thang:

We did our monthly fitness test, The Warrior. The PAX have 40 minutes to complete the following:

  • Run 1 mile, then
  • AMRAP (as many rounds as possible)
    • 5 pull-ups (on goalpost)
    • 10 merkins
    • 15 squats
    • Run 120 yards (to opposite goalpost)

Fitness test results (compare against June’s results):

  • Luigi: 21.35 (vs. 19.33 last time)
  • Dorothy Mantooth: 19.317 (vs. 19.30 last time)
  • Stringbean: 15.35 (first time)
  • Cisco: 9.00 (vs. 12.00 in May)

Here’s how to read the decimal scoring (each set of exercises adds one tenth):

  • 10.00 = finished ten rounds exactly
  • 10.04 = finished ten rounds plus 4 pull-ups
  • 10.10 = finished ten rounds plus all 5 pull-ups
  • 10.205 = finished ten rounds plus all 5 pull-ups, all 10 merkins, and 5 of the squats
  • 10.30 = finished ten rounds plus everything except the run
  • 10.40 = 11.00
  • Hopefully you get the picture. 🙂

Numberama: 4

Namerama: Dorothy Mantooth, Cisco, Stringbean, Luigi

Announcements/Prayer Requests:

  • None currently

Pledge and COT

Moleskin:

  • Fastest mile was 7:35.

  • New scoreboard worked better this time. YHC purchased new (cheap) dry erase markers, and they worked great. Erased everything immediately after the photo to avoid erasure issues next month.

Welcome Plan B!

  • When: 20190628
  • QIC: City Slicker
  • The PAX: Snap-On, Space Cowboy, Stringbean, Too Much, Professor Klump (R), Stalker (R), Old D (R), Plan B (FNG)


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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: 68 degrees, dry

The Thang: 9 PAX for the Friday edition of The Creamer. Run, cool down, drink coffee. Forget flag.

Moleskin:Welcome FNG Chris Digby, now know as Plan B! Would have been nice if your buddy Hollywood who EH’d you came out 🙁

A Timely Backblast that actually features Randy Stewart

  • When: 20190428
  • QIC: Sakrete
  • The PAX: Splinter, Flanders, One Bar, Bubble Head (Respect), Stringbean, Shrute, High Stick, Muscadine, Placebo (Respect), Repo, Professor Klump (Respect), Android, Bueller, Shortcake,


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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 50’s and clear 

FNGs:  Not today

COP:  Stretch while fist bumping other PAX

The Thang:

Run, ruck, ride or show up for coffee.  Get what you came to get. 

Mary: Not working that I know of but Toya was there.  She’s great. 

Numberama: 15 and this includes, like every other F3 event recently, no Double Trouble 

Namerama: Splinter, Flanders, One Bar, Bubble Head (Respect), Stringbean, Shrute, High Stick, Muscadine, Placebo (Respect), Repo, Professor Klump (Respect), Android, Bueller, Shortcake, Sakrete

Pledge and COT Completed 

Devo:  Leave that to the professionals on Sunday.  Shortcake closed us in prayer.

Moleskin:  14 guys showed up to get miles of some sort.  3 were on wheels.  11 were on foot.  Shortcake joined us for coffee.  He shared a praise report that is farm is kicking ass and taking names.  Android brought his dog as did Stringbean.  YHC saw a deer while running.  He was moving very fast.  He didn’t stick around long enough to get named as an FNG so lets just call it deer.    We, however, did not see Double Trouble.  Some of you newer guys probably don’t even know who he is.  Well Double Trouble has been a member of F3 Summerville for a very very long time.  He is very active on FB.  His name is Randy Stewart.  He has accomplished a lot of things from being an Ironman, multiple marathons, and even some Rucking events.  Recently though his excuses have been stronger than his desire to get in the gloom.  It would be cool if he would come out again but it just doesn’t seem like that is something he wants to do currently.  Keep EHing him men.  Maybe it will work.  

What Makes YOU run faster?

  • When: 20190424
  • QIC: Redo
  • The PAX: Urkel, Doctor octopus, mall cop, sophia, stringbean, hacker, inspector gadget (respect), redo


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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: brilliant

FNGs: none

Two ruckers, sophia and stringbean, continue to prepare for HTL by showing up too early to move too much weight

The Thang:

We ran the loop. YHC increased his pace due to bubbleguts 1/2 mile in. YHC managed to keep up with Urkel and talk about feelings and what not to try and make it back to the municipal building to dispose of whatever was attacking his innards. it needed to get out and my negative splits were glorious. YHC asked Urkel to cover the rest of the workout, as YHC was unsure of just how long it would take. it seemed like a lot all at once. The good news is at 0545 while everyone else was gathering at the flag, YHC walked relieved to the flag to finish his Q duties.

Announcements, pledge, prayer requests, prayer

Devo: Time management. YHC discussed getting everything you can out of the 45 minutes you are given!

The Creamer minus the Dad Bod

  • When: 20190407
  • QIC: City Slicker
  • The PAX: Schrute, Sofia, Stringbean, Borland, High Stick, Splinter, Hollywood, Grasshopper, DHL, Dri-Prime, Wreck-it Ralph, Suds, Repo. Muscadine, Hot Tub, Bueller, Wee Woo, Sakrete, Shortcake, Tinker, M&M (R), Professor Klump (R), The Colonel (R)


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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: 61 degrees, looks like winter is finally gone!

The Thang: 24 PAX got after it on various routes, modes of transportation/exercise and some for just coffee. Plus a dog. No, it wasn’t Dog Balls.

Moleskin:  Great turnout. Could have been 25 if DT got off his ass and actually showed up to something he HC’d to. Plenty of laughs at his expense, but it was glaringly obvious that Shortcake missed him. Even Sakrete’s dog Charlie got out of bed for some 2nd F.

Great to see plenty of PAX either running, rucking or riding this morning.

Foolish Hateful Eights and Lost Keys

  • When: 20190401
  • QIC: Wee Woo
  • The PAX: String Bean, Sophia, Urkel, Inspector Gadget (R), Meter Maid, Olaf, Redo, Cornfed, Fanta, Snyder, Discount


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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: 52º F

FNGs: None

COP:  Stretching done before arriving

The Thang:

The Loop

Mary: None

Pledge and COT

Announcements: Bridge Run

Devo:

Communication as a Father

When you ask what people think of when they here the word Father.  Depending on the relationship people have with their own father will result in a positive or negative description.  If we want to be a Father to our children as God is a Father to us, we must communicate intentionally with our children and set time aside to set the example for our family.

 

Moleskin:   The Pre-Blast indicated a plan of the “Hateful Eight”.  During the “warm up”, YHC indicated the plan to perform Burpees as part of the “Hateful Eight.”  The mumble chatter was a show that most did not realize today was April Fool’s Day as YHC would never bring Burpees to a running AO, so we ran.  The run was longer for some as a search team was assembled to look for missing car keys for Fanta, unfortunately, the search was negative and Fanta was forced to walk home.