Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

98.4% Easier Than Selection

  • When: 20191021
  • QIC: Swinger
  • The PAX: Dri-Prime, Repo, Wreck-It Ralph, Defib, Mad Dog


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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: 70

FNGs: None- disclaimer given anyways

COP:

In the pre-blast, PAX were instructed to come warmed-up and ready to move out.

Mosey to wiffleball fields for Goruck Selection-inspired PT test (https://www.goruck.com/selection/)

Partner up and complete two rounds of the following:

  • One Minute AMRAP Merkins. One partner does the work while the other partner holds a fist under the chest of the other to check form. This partner is also responsible for encouraging, harassing, and keeping count. Then switch. (Selection PT Test is 55 push ups in two minutes)
  • Two Minute run around the outside of the field with the goal of an 8 min/mile pace or faster (Selection PT Test is 5 miles in 40 minutes)
  • One Minute AMRAP Sit-ups. One partner does the work while the other partner holds his partner’s feet, encourages/harasses him, and keeps count. Then switch. (Selection PT Test is 65 push ups in two minutes)
  • Two Minute ruck around the outside of the field with the goal of a 15 min/ mile pace or faster, per the Selection standards Selection PT Test is 12-mile ruck in 3 hr 30 min)

 

The Thang:

  • At base 1, 10 thrusters, OQ
  • Lunge walk or bear crawl to base 2
  • At base 2, 10 curls, OQ
  • Army crawl, bear crawl, or lunge walk to base 1
  • At base 1, 10 upright rows, OQ

Follow the trail to the back of the gravel parking lot

  • With rucks overhead
    • 10 calf raises, IC
    • 10 squats, OQ
  • Move around the gravel parking lot
    • 1/2 lap ruck suitcase carry, left hand
    • 1/2 lap ruck suitcase carry, right hand
    • 1/2 lap ruck overhead

 

Mary:

  • 20 Flutter Kicks, IC
  • 20 American Hammer, IC

 

Numberama: 6

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

Pledge and COT

Announcements:

Moleskin:   After watching Selection all weekend, I was inspired and ready to move. I don’t think any of us would have passed the actual Selection PT test, and it was humbling to try some of the same workouts I had watched the Selection participants complete. The PAX did a great job encouraging each other and pushing each other during the partner portions of this workout, and I think we were all pretty gassed by the end.

October Running of The Cardiac

  • When: 20191017
  • QIC: Sakrete
  • The PAX: AC/DC, Mayhem, Mañana, Mad Dog, Defib, Swinger, 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: 50ish and clear

FNGs: They don’t come to The Cardiac much

COP:  15 LBAC forward and reverse, 10 TTT slow to stretch out hamstrings, 10 hillbillies all IC

The Thang: The Cardiac is the monthly fitness test for Bedrock.  It consists of the following:

5 Merkins

10 Squats

15 Wide Merkins

20 LBC

10 burpees

Run down to the light pole on right hand side.

Results are as follows:

AC/DC: 9 rounds

Defib: 5 with ruck

Mad Dog: 6

Swinger: 10

Waldo: 8

Mayhem: 9 or 10

Mañana: 4

Sakrete: 9

Mary: heck no not on Cardiac day

Numberama: 8

Namerama: AC/DC, Defib, Mañana, Mad Dog, Waldo, Swinger, Mayhem

Pledge and COT  Yep we did that

Announcements: Holiday races are up.  Sign up.  Lifted up our guys doing the 70.3 Wilmington and the guys participating in Selection.

Devo: Reach out to the guys fighting the foo.  Its important that they know we are thinking about them.  Not just a Facebook tag but reach out in person.

Moleskin:   The Cardiac sucks.  It sucks every month.  Great job Mañana on your first attempt.  Keep coming back and pushing your self gentleman.

Manana Stepping up with his first Co-Q

  • When: 20191015
  • QIC: Manana with Sakrete has co-q
  • The PAX: Yo Adrian (R), Swinger, Grits, Easy In, Sakrete, Mad Dog, Repo, Cheech, Fish & Chips, Sugar Mountain, Waldo, Mayhem, Prius (R), Wreck It Ralph


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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: Clear and 60’s

FNGs: None today.

SCS:  Swinger, Manana, Repo

COP:

Baby Arm Circles in cadence forward/reverse X 10,  Through the Tunnel in cadence X 12,  Side Straddle Hop in cadence X 20,

Mosey to wiffle ball field

The Thang:

Pax split into two teams, lined up at starting line. Performed called exercise across field and back.

High knees

Side step

Iron mikes (walking lunge, hands on head)

Bear crawl

While 1 member of team was doing exercise across field remaining PAX did the following exercises:  Merkins, Squats, LBC/Flutter kick, Stretch

Next, Pax we’re asked to jail break from one side of the field to the other, perform 5 reps of called exercise, and jail break back.

Muricans

Damnits

Burpees

While 2 members of team were doing exercise across field remaining PAX did the following exercises:  Damnits, Plank, Stretch

Next, Pax performed 11’s across the field consisting of Carolina Dry Docks and Mountain Climbers. Once time was called, Pax mosey back to flag

Mary: LBCs in cadence x 50; Plank hold

Numberama: 15

Namerama: Yo Adrian (R), Swinger, Grits, Easy In, Sakrete, Mad Dog, Repo, Cheech, Fish & Chips, Sugar Mountain, Waldo, Mayhem, Prius (R), Wreck It Ralph, Manana

Pledge and COT:  Certainly did that 

Announcements: Several Go Ruck events coming in the next couple months, and holiday runs.

Devo: Short talk about functional fitness and being able to overcome whatever life throws at you.

Moleskin:   Manana reached out to YHC on Sunday saying he was ready to CO-Q.  Perfect.   By Monday afternoon, Manana had the work out sent to me and approved.  Now just time to execute. And he did.  At Bedrock its always difficult to control the mumble chatter but Manana did so flawlessly.  Manana has also signed up for his second co-q already at Magnitude on Friday.  Great job bud.

All this for a patch!?!

  • When: 20191014
  • QIC: Wreck-It Ralph
  • The PAX: Manana, Gruber, Swinger, Mad Dog, Repo


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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: 70’s, Off and on rain. But we needed it.

COP:  LBAC x 12 IC F/R, Squats x10

The Thang:

Grab the flag and some blocks, and move out.

We were completing GORUCK’s Monthly Ruck Club callout of a pumpkin ruck.

Ruck to a pumpkin patch, take a picture, and walk back with your pumpkin (coupon). Not many pumpkin patches are open at 0530, so we took blocks. Minimum distance of 2 miles.

Mary: stow blocks

Numberama: 6

Namerama: Manana, Gruber, Swinger, Mad Dog, Repo

Pledge and COT

Announcements: GORUCK events 11/8-9, Travis Manion 9/11 Heroes Run 11/17, GROWRUCK 11/16-17 Southern Pines, NC.

Moleskin:   It rained. It sucked, and we all realized that we are like little kids when it comes to incentives for physical activities…

Blockees are not Burpees

  • When: 20191010
  • QIC: Waldo
  • The PAX: Mad Dog, Defib, Manana, Fish N Chips, Swinger, Easy In, High Stick, Chum, Wreck-It Ralph


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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: Very nice, a little cooler than normal.

FNGs: None

COP: SSH x30 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC x12 (forward and backward) IC, slow mosey around the dirt parking lot

The Thang:
-Partner up, and each ‘team’ grabs one cinderblock and two bricks.
-Dora…the run is around the dirt parking lot, with the exercises done at the entrance to that parking lot.  Each ‘team’ decides whether the runner has both bricks, or the cinderblock.  The one performing the exercises uses whatever is leftover.  And you can switch tactics at any point of the workout.  The Dora was 100 Blockees/Brickees, 200 squats with the block/brick, 300 curls for the girls.  For the teams that finished early, do overhead presses as the exercise.

Mary: LBCs x30 IC

Numberama: 10

Namerama: Mad Dog, Defib, Manana, Fish N Chips, Swinger, Easy In, High Stick, Chum, Wreck-It Ralph, Waldo

Pledge and COT

Announcements: GrowRuck is coming soon.

Devo: It is ok to admit when you don’t know something, or to withhold an opinion on an issue when you don’t feel like you fully understand it.

Moleskin: I kept things pretty simple for this workout.  The timing worked out perfectly as the slowest team was wrapping up the curls for the girls just as time was running out.  I mentioned during Tuesday’s workout that we weren’t going to do burpees today…and technically I was correct.  Blockees are not burpees.

Keep Moving – Ruck Version

  • When: 20191007
  • QIC: Swinger
  • The PAX: Wreck-It Ralph, Gruber, Gypsy, Repo, Mad Dog, Mañana


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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: 70

FNGs: None- disclaimer given anyways

COP:

SSH (IC) x30, Don Quixotes (IC) x11, Hillbillies (IC) x10, LBAC (IC) x10 foward/reverse, Big Arm Circles (IC) x5 forward/reverse

Grab a block and head to stop sign by gravel parking lot.

 

The Thang:

  • At stop sign, do one ‘Merkin on the block. Mosey to first landscape island in gravel parking lot, do one ‘Merkin on the block. Mosey back to stop sign, do one ‘Merkin on the block. Mosey to second landscape island, stopping to do one ‘Merkin at each landscape island you pass on the way out and on the way back. Repeat for 10 minutes, adding one landscape island each time.
  • Block ‘Merkins with ruck – as many reps as possible with perfect form.
  • 10 count rest
  • Block ‘Merkins with no ruck – as many reps as possible with perfect form

 

  • At stop sign, do 5 block curls. Mosey to yield sign, do 5 block curls. Mosey back to stop sign, do 5 block curls. Mosey halfway around traffic circle, stopping to do 5 block curls at the yield sign, halfway around the circle, and at the yield sign on the way back. Repeat for 10 minutes, adding an additional stop for 5 block curls (at the yield sign, halfway around the traffic circle, at the yield sign, and at the stop sign) each round.
  • Block curls with ruck – as many reps as possible with perfect form

 

  • At stop sign, do 3 squat presses with the block. Mosey to yield sign, do 3 squat presses with the block. Mosey back to stop sign, do 3 squat presses with the block. Mosey halfway around traffic circle, stopping to do 3 squat presses at the yield sign, halfway around the circle, and at the yield sign on the way back. Repeat for 10 minutes, adding an additional stop for 3 squat presses with the block (at the yield sign, halfway around the traffic circle, at the yield sign, and at the stop sign) each round.
  • Squat Press without ruck – as many reps as possible (modify as necessary)

 

Mary:

No time

Numberama: 7

Namerama: Wreck-It Ralph, Gruber, Gypsy, Repo, Mad Dog, Mañana (SCS), Swinger (SCS)

Pledge and COT

Announcements: GrowRuck – 9/11 run, Upcoming Veterans Day GORUCK event.

Devo: Jocko Willink video “Good” discussed. Looking for the good in every failure.

Moleskin:   Waldo brought the heat on Thursday (backblast: https://f3summerville.com/2019/10/03/keep-moving/) and inspired YHC to make a similar ruck version. The PAX took over halfway through, deciding they had done enough curls before the time expired. The joke was on them, because that meant there was more time for squat presses. Very quiet group this morning. Is that a good thing? YHC had to leave at 5:45, so TClaps to Mañana for helping out with pledge, numbers, names and devo.

 

Keep Moving

  • When: 20191003
  • QIC: Waldo
  • The PAX: Mad Dog, Snooki, Gypsy, Sakrete, Swinger, Clancy, Prius (R), Defib, Mayhem, Easy In


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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: Warm and Muggy

FNGs: None

COP: SSH x30 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC x12 (forward and backward) IC, SSH x20 IC, slow mosey around the dirt parking lot

The Thang:
-At the yield sign, do 1 jump squat, run to No Parking sign, do 1 Mountain Climber IC, run back to yield sign, do 2 jump squats, run out, do 2 Mountain Climbers IC….repeat for 10 minutes, increasing reps each time down.

-Outside of the circle do 1 burpee, run 1 lap around the circle, then do 2 burpees, then run 2 laps around the circle…repeat for 10 minutes, increasing the burpees and laps by 1 each time.

-At the yield sign, do 3 jump squats, try to sprint to the first sign on the left (which is about half the distance than the No Parking sign), then do 3 Mountain Climbers IC, then sprint back…repeat for 5 minutes, always doing 3 reps of each exercise.

-Outside of the circle do 1 burpee, then run 1 lap around the circle, then do 2 burpees, then run 1 lap around the circle….repeat for 5 minutes, increasing the burpee count by 1 each time, but only running 1 lap each time

Mary: Heel Touches x21 IC

Numberama: 11

Namerama: Mad Dog, Snooki, Gypsy, Sakrete, Swinger, Clancy, Prius (R), Defib, Mayhem, Easy In, Waldo

Pledge and COT

Announcements: LQ at Dog & Duck on Saturday at 1800

Devo: Try to bring high energy to what you do, and if you stop, make sure to start again quickly so you don’t lose momentum.

Moleskin: I wanted to bring a high energy, no frills workout to the pax, and I think I accomplished my goal.  A rare Bedrock BC without much mumble chatter, as I think we were all too tired to talk much.  This was a workout to challenge yourself, as you got out of it what you put into it, and I think we all challenged ourselves well.  I asked everyone to keep moving, and I rarely saw anyone ‘taking a break’.  Nice work by all.

September Running of The Cardiac

  • When: 20190919
  • QIC: Sakrete
  • The PAX: Mad Dog, Bob the Builder (R), Myrtle, Loose Nuts, Waldo, Mayhem, Easy In, Pony, Defib, Swinger, Sakrete


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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 60’s, low humidity.  Fall is coming gentleman

FNGs: None today.

COP:  15 TTT IC, 15 LBAC forward and reverse IC, 15 Don Quixote IC

The Thang:

The Cardiac is the monthly fitness test.  It consists of the following:

5 merkins

10 squats

15 wide merkins

20 LBC

10 burpees

Run down to the light pole on right side of entrance

Rinse and Repeat.

Results are as follows:

Mad Dog- 8

Bob the Builder- 11

Myrtle- 7

Loose Nuts- 8

Waldo- 6

Mayhem- 9

Easy In- 9

Pony- 11

Defib- 13

Swinger w/ ruck- 6

Sakrete- 10

 

Mary: Not today

Numberama: 11

Namerama: Mad Dog, Bob the Builder (R), Myrtle, Loose Nuts, Waldo, Mayhem, Pony, Easy In, Defib, Swinger, Sakrete

Pledge and COT

Announcements: Wreck It Ralph HTL was this past weekend.  Lot of guys participating in the Augusta Half Iron man.  Several races coming up in coming months in lowcountry.

Devo:

Be Strong

So be strong and courageous! Do not be afraid and do not panic before them. For the LORD your God will personally go ahead of you. He will neither fail you nor abandon you.” (NLT) ( Deuteronomy 31:6 )

 

Strength with Jesus looks different than the strength the world celebrates.  When we are strong in the Lord we assume a posture of humility; inwardly recognizing that we can be confident because we have been gifted access to God’s power.  The world cheers on human will power, success, and an “I can do it if I just try hard enough” mentality. Let’s be strong in the Lord, resting in the knowledge of His power, not our own.

Moleskin:   Had some first timers out  for the September running of the Cardiac.  Mad Dog, Myrtle, Bob the Builder and Pony all saddled up for their first attempt at The Cardiac.  Strong work by all.  Defib led the pack with 13 rounds today. I am not sure anyone is surprised though.

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 😄

Is Waldo Scared of the Dark?

  • When: 20190912
  • QIC: Waldo
  • The PAX: Chum, Swinger, Wreck-It Ralph, Manana, Make It Harder, Mad Dog, Mayhem, 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: Warm and Muggy, but a little better than some recent days. Due to some lighting issues at the dog park area we normally meet at, I made the call to move the flag and workout out by the entrance near the big baseballs.

FNGs: None

COP: SSH x30 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC x12 (forward and backward) IC, Easy mosey

The Thang:
-At the small wall, Step-ups x20 (each leg)
-Lunge walk to parking lot at the far right of the park (if you’re coming into the park)
-Roundabout 11s (instead of running back and forth, we run around the traffic oval, doing one exercise at one end, and the other exercise at the other end): The exercises were burpees & jump squats…got close to completion, but I moved on from this when most people were not quite complete with their reps.
-Slow mosey back to the small wall.
-Step-ups x20 (each leg)

Mary: LBCs x50 IC, Heel Touches x20 IC, LBCs, x40 IC, Heel Touches x15 IC, LBCs x15 IC, Slow Heel Touches x12 (we had major counting discrepancies) IC

Numberama: 10

Namerama: Chum, Swinger, Wreck-It Ralph, Manana, Make It Harder, Mad Dog, Mayhem, Defib, Fish N Chips, Waldo

Pledge and COT

Announcements: LQ at Miler for Underhand tonight

Devo: When stressed out, make sure to find a healthy outlet (such as a 5am beatdown)…don’t take it out on your family, friends, coworkers.

Moleskin: To answer the question in the headline, no, Waldo isn’t afraid of the dark.  Now I understand that Wescott is called the Country Club for a reason…our work-out conditions and facility are pretty nice, and one thing that I take for granted is the lighting we have.  When I showed up to find that lights were completely out in the back half of the park, I realized that the workout I had planned would probably be a little rough in the dark (especially without headlamps) given that we would have been running back and forth and in proximity to blocks on the ground.  So I decided we should move to the end of the park that had lights and set-up shop there.  We got set up just in time to start, and I had to come up with a workout on the fly…so I incorporated some of the stuff I already had planned, and combined it with some things I’ve done in the past.  I wanted cardio and leg work, and I think we accomplished that.