Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Instant Amnesia

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


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

Conditions: 78

FNGs: None

COP:

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

The Thang:

Mosey to the ball field

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

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

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

Bernie sanders back to the flag (running backwards)

Mary:

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

Numberama: 5

Namerama: Gruber, Repo, Defib, Fish N Chips

Pledge and COT

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

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

 

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

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


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

Conditions: High 70’s and humidity just won’t go away

FNGs: None on tap today

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

While song was playing:

1 burpee OYO; 10 Bobby Hurleys on Q

2 burpee OYO: 9 Carolina Dry Docks on Q

3 burpees OYO: 8 Sumo Squats

4 burpees OYO: 7 WW1 Situp

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

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

7 burpees OYO: 4 Carolina Dry Docks on Q

8 burpees OYO; 3 Sumo Squats on Q

9 burpees OYO: 2 WW1 situp on Q

10 burpees OYO: 1 SSH IC.

Now that you are warmed up.  Lets move.

The Thang:

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

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

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

Indian Run around gravel lot.

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

Numberama: 17

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

Pledge and COT.  Yes we did that.  

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

Devo:

Choose Grace

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

 

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

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

Oh the places you’ll go

  • When: 20200817
  • QIC: Swinger
  • The PAX: Shrute, Repo, Chowda


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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: 75

FNGs: None

COP:

PAX were told to be ready to move out at 5:00.

No flag was present, so we began with 10 penalty burpees, the on to the thang.

 

The Thang (based on Spartan Racing):

Tour of the country club. Wound up with 3.68 miles at an aggressive 11:34 pace.

Mary:

No time

 

Numberama: 4

Namerama: Swinger (SCS), Shrute, Repo, Chowda

Pledge and COT

Devo: When you pursue happiness through earthly things, you end up missing God and not being happy either. When you lose yourself in the pursuit of loving and pleasing Him, you not only get an intimate relationship with God, but He also gives you happiness as gravy on the side.

Moleskin:   In the preblast, YHC challenged the PAX to attempt 4 miles at an 1// min/mile pace. We did our best, but 11 min/mile feels a lot faster than it looks on paper and we didn’t quite hit the goal. Maybe next time…

 

Running With Blocks 🤦‍♂️

  • When: 20200806
  • QIC: MadDog
  • The PAX: Wambach, Spooky, FNC, Waldo, Sakrete, Swinger, Easy In, Defib


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Conditions: Typical SC morning, with a light show (heat lightning)

FNG: None

Disclaimer: made

COP:

Grab a block prior to beginning

LBAC x 15 IC forward and reverse

TTT x 10 IC

Imperial Walker x 15 IC

Don Quixote x 10 IC

The Thang:

Reverse Indian Run with blocks in hand around the outside of the circle at the flag, man in front runs around the circle with his block and catches man in back

Pack is walking around the circle while completing exercises called by Q

Hold blocks overhead

Shoulder blocks, right side, left side

10 OHP on Q

10 Curls for the Girls on Q

10 Tricep Extensions on Q

Rinse and repeat until each PAX made 2 trips

Back to the flag

Around the World (swing the block around your body switching hands in front and back, then reverse on Q’s command)

Squats x 30 on Q

Block Press x 50 on Q

LBC x 25 IC

Round 2 of the Reverse Indian Run as listed above

Back to the flag

Around the World (swing the block around your body switching hands in front and back, then reverse on Q’s command)

Squats x 30 on Q

Block Press x 50 on Q

LBC x 25 IC

Squats x 30 on Q

Block Press x 50 on Q

LBC x 25 IC

Stow blocks

Mary:

LBC x 25 IC

Ray Charles x 20 IC

WWI Sit-ups x 10 on Q

Flutter Kicks x 10 IC

LBC x 15 IC

Numberama

Namearama

Pledge

Announcements:

Saturday at Bedrock, Sakrete has the Q

Repo’s fundraiser run

Prayer Requests: FNC’s dad, Sakrete’s mom, Defib’s wife’s grandfather, Wambach’s family, upcoming school year

Devo:

Jesus Calling: August 6th

When things seem to be going all wrong, stop and affirm your trust in Me. Calmly bring these matters to Me, and leave them in My capable hands. Then, simply do the next thing. Stay in touch with Me through thankful, trusting prayers, resting in My sovereign control. Rejoice in Me–exult in the God of your salvation! As you trust in Me, I make your feet like the feet of a deer. I enable you to walk and make progress upon your high places of trouble, suffering, or responsibility.

RELATED SCRIPTURE:

Job 13:15 (NLT)

15 God might kill me, but I have no other hope.

    I am going to argue my case with him.

Psalm 18:33 (NLT)

33 He makes me as surefooted as a deer,

    enabling me to stand on mountain heights

It was fun ‘Til it got Hard

  • When: 20200803
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Swinger, Schrute


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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: Makings of a Tropical Storm. Lightning stayed away.

FNGs: Nope. They missed out too.

COP:  Ruck to the small picnic shelter to stay out of the rain.

The Thang:

YHC had plans to complete the July Challenge of an Ice Cream Ruck- easy- miles and ice cream.

The weather and my work schedule had other plans.

So we improvised. With the 12 Days of Ruckmas. This one never doesn’t suck.

1- merkin with your ruck on

2- Squats

3- OH Press

4- 8 Count man makers

5- 4 count flutter kicks

6- Body weight merkins

7- rucks a’ thrusting

8- Front hold lunges

9- Standard sit-ups

10- Curls for the girls

11- Mountain climbers

12- Monkey humpers

Done 12 days of Christmas style.

Mary: We had ice cream, and talked about our feelings. It was nice.

Numberama:4

Namerama: Wreck-It Ralph, Defib, Swinger, Shrute

Pledge and COT

Announcements: Repo’s birthday run. The event sale now runs through 8/31- SUMMER2020 for 30% off events. Even if it’s just a Star Course Sprint come out and have some fun with your brothers.

Devo: Don’t be a dick.

Moleskin:   It had been a while since the 12 Days of Ruckmas had been revisited. It is as bad as any fitness test out there because the suck is spread throughout it. It also shows you what not focusing on your fitness regularly does to you pretty quickly. (It me. I need to get back after it.) A year ago I was doing this in less than 40 minutes with a ruck the entire time. This round we had to skip the 11th round and cut to 12 for time (and ice cream.)

Life really is different at the Country Club. What other AO had ice cream this morning!?!

A Light Jog at Bedrock

  • When: 20200723
  • QIC: Wambach
  • The PAX: Green Bags, Easy In, Mayhem, Waldo, Sakrete, Swinger, Gypsy, Wambach


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Start with a light jog around the gravel parking lot followed by a quick COP

COP
LBAC x 10 IC each direction
Squats x 10 OQ

Thang
6 Sets of cones 10 yards apart for a suicide
At first set of cones, PAX perform Monkey Humper x 1 (4 count)
Run to next set and perform one Merkin
Return to first set for one Monkey Humper
Second cone, 1 merkin
Repeat this through the last cone. After returning to the first cone, increase to 2 of each exercise. Continue until time runs out. Results are based on 5 cones for merkins (1st cone .2, 2nd cone .4, etc.)

Round 1 was 15 minutes. Round 2 was 20 minutes (after 2 minute break):
Green Bags – 5.8; 7.1
Easy In – 5.2; 6.2
Mayhem – 5.0; 6.0
Waldo – 4.8; 5.8
Sakrete – 4.2; 5.0
Swinger – 5.2, 6.4
Gypsy – 3.0; 4.4
Wambach – 5.4; 6.8

 

Devo

Find the healthcare workers in your life and reach out to them. They are going through some emotionally tough times. Sakrete added to find the Venmo of a healthcare worker and send them a few dollars for a coffee or something.

How did those blocks get there?

  • When: 20200727
  • QIC: Wreck-It Ralph
  • The PAX: Manana, Repo, Swinger, Gypsy, Chowdah


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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 70’s. Not too gross

FNGs: No. Probably a good thing. Disclaimer given anyway.

COP:  Rucks overhead. Squat, and hold the down position. Call up when a PAX gives one of the 5 core principles of F3.

The Thang:

YHC had thoughtfully placed some blocks  at the Upper Parking Lot for those that had HC’d +1.

As has been said many times, we have an HC problem. 4 PAX quickly turned to 6, so we carried more blocks with us.

We recycled an O’l Sakrete buddy workout into a solo affair.

Farmer carry blocks as far as you can Clockwise around the upper parking lot.

When you get tired, put them down, and ruck counter-clockwise back to them.

When you get to the blocks complete OYO- 10 Ruck Swings, 10 Squats (slick), 10 decline merkins on 2 blocks.

Rinse and repeat until time is called. (not soon enough)

Mary: leap frog the blocks back and store them.

Numberama: 6

Namerama: Wreck-It Ralph, Swinger, Manana, Repo, Gypsy, Chowdah

Pledge and COT

Announcements: Repo is doing his birthday run 8/29. Get involved to help the community! Sunday at the Creamer YHC will have Ice cream. Bring your ruck and earn your patch. We will repeat this experience Monday at Magnitude as well.

Devo: Don’t be a dick. Treat other people like people. The internet has created a direct barrier from people’s words and getting punched in the mouth.- Andy Stumpf. Be good to one another.

Moleskin:   This workout is bad enough as a buddy. Solo it was ridiculous. Don’t try this at home kids.

“Bear”ly Humid at All

  • When: 20200224
  • QIC: Swinger
  • The PAX: Schrute, Dri Prime, 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: 85, humid

FNGs: None

COP:

1 lap around gravel parking lot.

LBAC, forward and reverse (IC) x10, T-Claps (IC) x10, Big arm circles forward and reverse (IC) x5

Hillbillies (IC) x10

Squat x5 (slow 3 count down, slow 3 count up)

Caterpillar push up x5 (from a standing position, take 3 counts to bend over at the waist and touch the ground, 3 counts to walk hands in front into a plank position, push up taking 3 counts down and 3 counts back up, and 3 counts to stand back up)

Mosey to the ball field.

The Thang:

Reverse Indian run/bear crawl around the perimeter of the ball field (PAX form a line and bear crawl single file. PAX in front runs around the perimeter of the ball field until he catches the pack, then the next man runs. Continue until we have bear crawled the perimeter of the ball field)

PAX gather at the first base. One PAX calls an exercise. he takes a lap around the bases while the other PAX complete the exercise, OYO. Then all PAX move together (lunges, sumo squat, or suitcase carry) to the next base and repeat.

Once we had rounded all the bases, Reverse Indian run around the perimeter of the ball field.

One more lap around the bases with PAX calling the exercises at each base.

Exercises included:

  • overhead press
  • floor sweepers
  • ruck swings
  • curls (x2)
  • flutter kicks
  • one arm row
  • LBCs

Mary:

2 minute AMRAP sit ups, ruck on feet. Goal of 50 reps with good form.  Schrute got to 50 because he’s awesome. The rest of us still have work to do.

 

Numberama: 4

Namerama: Schrute, Dri Prime, Defib, Swinger (SCS)

Pledge and COT

Announcements: None

Devo:

Whenever God’s standard conflicts with our personality, our lifestyle, or our circumstances, an interesting phenomenon takes place. Our first instinct is to tweak His standard to fit our lifestyle…We create an idol by exaggerating certain features, distorting some, and minimizing others. God wants to reshape our inner person and strengthen our weaknesses, not just celebrate our strengths.
Over time (not instantly) a renewed mind results in a transformed life. (Romans 12:2 – Do not be conformed to this world, but be transformed by the renewing of your mind)
Renewal involves taking off the old (identifying the lies) and putting on the new
False beliefs that we tell ourselves:
  1. I’ve always been this way – belief that God messed up when He made you and that your past is bigger than God’s power
  2. Everybody else is doing it – belief that if enough people fall short of God’s absolute standard of right and wrong, then He will change the evaluation system to a sliding scale
  3. I can handle it – belief that I’m discerning enough to know what’s good for me and what’s not. I don’t need outside input.
  4. One time won’t hurt – belief that there are no consequences for sins that are committed only once. (Every habit has a first time…)
  5. Nobody will know – ignores the fact that we are never alone. Belief that the only consequences of sin is embarrassment and hassle of somebody finding out
  6. But I’m in love – love is the antithesis of sin, so to justify sinning with someone because you love him or her is completely illogical. Lust leads to sin; love does not. Obedience to God will enhance your ability to love others.
Examine your strongest temptations. False assumptions (lies) make temptation seem worth entertaining for the moment. What is the appeal, the promise of the sin? What do you tell yourself to justify the sin? Think through the conversations you have with yourself as you talk yourself into something you know is wrong.
Louder Than Words – Andy Stanley

Moleskin:   The humidity was humid today, and breathable air was hard to come by. YHC planned to do more bear crawls around the bases and around the ball field, but one lap or bear crawls with a reverse Indian run was more than enough for today. Great work everyone, and thanks for the opportunity to lead.

 

Tired of the Humidity

  • When: 20200716
  • QIC: Waldo
  • The PAX: Splinter, Sakrete, Swinger, Defib, Mayhem (respect), Manana, Wambach, Gypsy


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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: Hot and muggy

FNGs: None

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

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

Mary: N/A on Cardiac Day

Numberama: 9

Namerama: Defib, Splinter, Swinger, Sakrete, Gypsy, Wambach, Manana, Mayhem (respect), Waldo

Pledge and COT

Announcements: Saturday workout this week is at the Jones

Devo: No fancy devo today…just gave the Bedrock mantra.

Moleskin: I was impressed to see nine Pax show up to the Cardiac, especially with Goose Qing across town.  As always, the Cardiac was tedious and tough, but the 2nd F always makes it worth it.  And maybe it was the humidity, or the fact that I’m on week 1 of the E2M plan so I’m in detox mode, but I wasn’t feeling it this morning…but I kept pushing when seeing the rest of the guys working hard…and that’s what F3 is all about.  Great work, fellas.

Walk of Shame

  • When: 20200713
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Repo, Dri-Prime, Gypsy, Swinger


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

Conditions: Thicc. 75, Real Feel 82.

FNGs: None.

COP:  An old standard to get our hearts and minds right.

OH Ruck Squats while we recite the 5 Core Principles.

  • Are free of charge.
  • Are open to all men.
  • Are held outdoors, rain or shine, heat or cold.
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
  • End with a Circle of Trust

Hold the down, call up when a PAX calls a Principle. The pain is getting shorter each time.

The Thang:

Go for a walk. With weight. On your back.

Slowly walk the PAX past the palm trees twice… Lull them into a false sense of security.

After the second trip past them:

Ladder- Curls for the girls 1-13 OYO, between trees- Goblet carry the ruck. Focus on getting a full range of motion. Once done, find the 6.

Take a break and slick walk down around the circle.

Rucks on, and head out.

When you get back to the front of the palm trees:

Ladder- Dammits 1-13 OYO, between the trees- sumo squats. Once done- try no to die.

Ruck back to the flag.

Mary: Foudn her in the palm trees.

Numberama: 6

Namerama: Wreck-It Ralph, Defib, Repo, Gypsy, Dri-Prime, Swinger

Pledge and COT

Announcements: Repo has a virtual birthday run coming up. July’s Ruck Club callout is the Ice Cream ruck- Do it in small groups, but have fun! Use code Summer 2020 for 30% off events through the end of July. F3 10 Year Anniversary in Wilmington, NC  f310year.com/

Devo: None.

Moleskin:   While the time taken at the beginning to remember the 5 core principles is getting shorter, it helps the YHC re-center for the morning’s workout. There’s nothing in the Core Principles about YOU. It’s not about you, it’s about the guy to your left and your right. Never above or below, but always beside.