Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Early Season Conditioning

  • When: 20210105
  • QIC: Waldo
  • The PAX: Easy In, Fish n Chips, Snips, The Colonel, 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: Upper 30s…Cold, but good workout weather

FNGs: None

COP: SSH x21 IC; TTT x10 IC; Mountain Climbers x15 IC; SSH x21 IC

The Thang:
-Slow mosey toward the front of the park.  I’d periodically stop the group to do different tasks/exercises along the way (including bear crawls, burpees, lunge walks, squats OYO for a minute or so)
-At the small wall at the front of the park, Incline Merkins x10 on Q & then step-ups OYO
-Mosey to the parking lot on the right as you enter the park.
-A series of Stayin’ Alives, using six parking spaces to run back and forth.  In the first series, we’d do a squat jump every time we returned to the starting point.  In the second series, it was a burpee.  In the third series, we replaced the run with a lunge walk, and did a squat when we returned to start.  In the fourth series, we repeated the squat jump from the first series.  Each of these series was done OYO for a couple of minutes.
-Merkins x10 on Q.
-Slow mosey back to the flag, stopping periodically to do tasks/exercises along the way (including sumo squats, burpees, squat jumps and then a jailbreak at the end)

Mary: LBCs x40 IC

Numberama: 6

Namerama: Easy In, Fish n Chips, Snips, The Colonel, Defib, Waldo

Pledge and COT

Announcements: Anniversary convergence & party on Jan. 9. I need people to step up to Q at Bedrock this month.  The Q sheet is wide open.

Devo: The gloom has been a positive place despite the tough year we just went through.  I wanted to give thanks to the brothers at Bedrock for their fellowship during the past year.

Moleskin: We tend to pick up some bad health habits during the Holiday season, so I thought I’d lead a conditioning workout, which kept us moving the entire time.  Overall I thought it went well, and with the small group we had, the mumble chatter was great.

If 2020 was a workout

  • When: 20201231
  • QIC: Waldo
  • The PAX: Splinter, Easy In, Fish n Chips, Snips, The Colonel, Swinger, 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: Upper 50s…stayed dry until a downpour during the prayer/devo.

FNGs: None

COP: SSH x5 IC; TTT x5 IC

The Thang:
-Grab a block and meet back at the flag.
-Curls x20 on Q; OH Press x20 on Q; Tricep Extensions x20 on Q; Lawnmower w/ Right Hand x20 on Q; Lawnmower w/ Left Hand x20 on Q; Block Press x20 on Q.
-Repeat the above exercises, but reduce the reps by 1 each time after going through a set.  Do this for 20 minutes.
-Stow Blocks and meet at the entrance to the circle.
-Squats x20 OYO; Run to the no parking sign and back.
-Repeat the above, but reduce the reps of squats by 1 each time.  Do this for 20 minutes.

Mary: Ran out of time

Numberama: 8

Namerama: Splinter, Easy In, Fish n Chips, Snips, The Colonel, Swinger, Defib, Waldo

Pledge and COT

Announcements: Anniversary convergence & party on Jan. 9.

Devo: 2020 may have been a rough year, but recognize the positive things that happened in your life as well.

Moleskin: I wanted to make a workout that incorporated 2020 somehow, so decided on a split workout…20 minutes of upper body work, and 20 minutes of cardio/legs.  And being New Year’s Eve, I also added a countdown of sorts to the number of reps we did.  The chatter/conversation was good as always, and I feel like we closed the year at Bedrock with a solid beatdown.

9 X 9 = 45

  • When: 20200901
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, The Colonel, Splinter, Fish N Chips, Defib, Spooky, Sakrete, Chum


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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, muggy, no breeze

FNGs: None

COP: None…jumped straight into The Thang

The Thang:
-Did a circuit of nine exercises, 30 seconds per exercise.  Had a 30-second rest period after each set of nine.  Repeated the circuit until time was done (9 total circuits). The exercises were:
1. SSHs
2. Squats
3. Monkey Humpers
4. Mountain Climbers
5. Hold High Plank
6. Merkins
7. LBCs
8. Ray Charles
9. Flutter Kicks

Mary: None…ran out of time

Numberama: 10

Namerama: Easy In, Mayhem, The Colonel, Splinter, Fish N Chips, Defib, Spooky, Sakrete, Chum, Waldo

Pledge and COT

Announcements: Tectonic will host this week’s rotating Saturday workout.  Old Flame will be doing a 100 mile run in full gear.

Devo: ‘If you can’t do it, don’t Q it’.  This motto held me back for a while…I didn’t want to Q for the longest time, because I was always worried I’d struggle at some point during a workout and not be able to hold up that end of the bargain.  But over time, I’ve developed ways to work around my weaknesses in order to fulfill that motto, but I wasn’t always bettering myself.  So sometimes you have to be willing to take some heat from the Pax in your attempts to better yourself.  I struggle with merkins, but if I never put them in a workout, I’ll never improve.   So in a ‘do as many as you can in 30 seconds’ type of workout, I can push myself, but not hold other Pax back.  There are ways to structure a workout that will let that happen, and I appreciate the pax for pushing me to keep my form on the plank or to not hold up my end of the deal while Qing.

Moleskin: To honor the start of September, the ninth month of the year, I decided to build a workout around the number 9.  I then realized you could fit a 9X9 circuit workout (30 seconds per exercise) into a 45 minute time slot exactly when you add in 30 seconds of rest after each circuit.  So I gave it a shot, and the pax didn’t hate me nearly as much as I expected, yet I still think we got some good work in.

Ruck the AO with Squats at the Palm Trees

  • When: 20200622
  • QIC: Defib
  • The PAX: Wreck It Ralph, Schrute, Swinger, The Colonel (Respect), 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: 74 and Humid

FNGs: No FNGs Today

Disclaimer: I didn’t say the disclaimer today, sorry Men!

COP:

Straight to the Thang!

The Thang:

Ruck the AO and enjoy some 2nd F as we Ruck. Once we go to our Line of Palm trees we did some leg work.

We have 13 palm trees that are separated by ~5 yards each, start at one rep at the first palm tree then increase reps by one at the next palm tree ie 1 rep, 2 reps, 3 reps, 4 reps, etc.; all the way up to 13 reps!😅

The exercise at the trees was: The Hydraulic Squat

Movement between Trees: just Hold the ruck over your head and walk to the next tree

After PAX completed the reps at palm tree 13, hold the ruck overhead until 6 is in.

Now back to rucking until time is called!

Mary: 

None Today

Numberama: 5

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Make safe choices to stay healthy. Keep practicing Physical distancing, wear a mask, don’t share coupons, speak up if you don’t feel comfortable if you think a safer option exists.

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

Prayers and BOM : 

Unspokens 🙏

Devo:

Failure is not a Destination, Failure is just something that happens during the journey to you accomplishing your goal. Don’t stop your pursuit of a goal if you are met with failure. Take a step back, modify/adapt and then get back to it! And don’t let the fear of failure stop you from starting a journey toward a goal. Figure out what you want and go after it. Failures happen, but keep going and keep working toward your goals!

 

Wreck it also provides a Golden  nugget of advice: Don’t put your hand where you wouldn’t put your junk!

Moleskin:  

Magnitude has such a wide range of options for suck. It could be wicked terrible with it just being a BC except you’ve got weight strapped to your back or it could be like today and we ruck with side of squats. But one thing that is for certain. I do enjoy the 2nd F that’s possible during the rucking. At other BCs I’m usually too out of breath to have a conversation 😅. Of course their have been plenty of Magnitudes when I’ve been too out of breath to talk 😂.

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

Team MasterLoad: 26.75. Team Olaf: 0

  • When: 20200313
  • QIC: Flo
  • The PAX: Masterload, Creeper, Repo, The Colonel (R), Old Flame (R), Grits (R), Bob the Builder (R), Splinter, Space Cowboy, Hot Tub, Dutchess


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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:  62 degrees

FNGs:  None

The Thang: We ran at Nexton. This is quazi-town where Hospice aspires to be mayor.

Moleskin: Olaf decided throw a little shade towards Team MasterLoad earlier this week, despite the fact that our teams are not currently facing off against one another in March Madness. While Team MasterLoad was well represented at this morning’s Creamer gaining 26.75 points, Team Olaf was nowhere to be found. In other news, Floppy will be holding a press conference today to discuss the possibility of cancelling F3 Summerville March Madness or proceeding forward with holding the event without fans. Stay tuned…

We were all tired, but we ran anyway

  • When: 20200311
  • QIC: Floppy
  • The PAX: Picassso, Defib, Grits (Respect), Schute, Stalker (Respect), Flo, Splinter, Space Cowboy, Old Flame (Respect), Al Bundy, Icebox, City Slicker, The Colonel, Borland


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Weather: 60 and pollen

Warm-Up: rolling out of bed

The Thang: Pax had the option for the 5-Points, the stadium loop, and any other loop that worked for you.

Moleskin: We were all pretty sleepy when we got out of our cars, but we all have March Madness and wanted the miles.

Fake News

  • When: 20200309
  • QIC: Flo
  • The PAX: Sakrete, Grits (R), Mad Dog, Milton, High Stick, The Colonel (R), Peg (R), Schrute, Show Me, Bob the Builder (R), Old Flame (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:  46 degrees

FNGs:  None

The Thang:  YHC teased the PAX with a preblast touting the new and creative route that would await them at Tremor the following morning. However this was fake news and we did the Presbyterian Lupe instead.

Moleskin:  YHC ran with Milton and Schrute. Show Me and Peg ran by us. Solid work by all involved in getting miles for March Madness.

Sakrete Qs The Creamer

  • When: 20200223
  • QIC: Sakrete
  • The PAX: Ice Box, Sophia, Hot Tub, Myrtle, Ivories, Borland, Chedda, Spooky, High Stick, DT, Flanders, The Colonel, Grasshopper, City Slicker, Shrute, Pretzel, Floppy, Duchess, Space Cowboy


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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: Too damn cold

FNGs: None today

COP:  That lands on you

The Thang:

Run, Ruck, Ride or come drink coffee.  There are no rules here.

Mary: I don’t think she was working but I can’t be certain.

Numberama: 20  came and went at some point.

Namerama: See above.  Why do we put this in 3 times?

Pledge and COT 20 men gathered inside Starbucks for some conversation and fellowship

Announcements: We don’t know because we didn’t have a time for them

Devo: Leave that you the professionals

Moleskin:   YHC has been away from Sunday Q’s and workout in general for the last several months on account of my work schedule.  When Floppy issued the February challenge I knew this would be my shot to fill the Q a running AO.  And by Q I mean show up, start talking with Hot Tub and have someone else say “Hey its 5 o’clock I’m going”.  To which I replied “Don’t die you can’t sue anyone”.  That is literally all I did to Q this.  The Creamer basically Q’s it self.

Mad Dog Co-Q

  • When: 20190926
  • QIC: Sakrete w/ Mad Dog as Co-Q
  • The PAX: Manana, Gypsy, Stalker (R), Waldo, Easy In, Mayhem, Chum, Yo Adrian (R), Prius (R), The Colonel (R), 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: 74 degrees and humid.

FNGs: None today.

COP:  15 TTT IC; 15 IMPERIAL WALKERS IC; 15 LBAC FORWARD AND REVERSE IC

The Thang:

Grab a block

10 Merkins on Q

20 LBC on Q

15 curls for the girls on q

15 Carolina Dry docks on Q

15 Squats on Q

Partner up.  One partner farmers carry both blocks around circle until Partner 2 runs down to the light pole on right hand side and back.  Flip Flop.

Rinse and Repeat until time is called

Mary: LBC LADDER  50 LBC’S-40 LBCS-3LBCS-20LBCS-10LBCS-50LBCS ALL ON Q.  10 PICKLE POUNDERS IC

Numberama: 13

Namerama: Manana, Gypsy, Stalker, Waldo, Easy In, Mayhem, Chum, Yo Adrian, Prius, The Colonel, Defib, Sakrete, Mad Dog

Pledge and COT

Announcements: Augusta 70.3 Ironman, and Chattanooga Ironman this weekend.  Holiday runs are open and ready for you to sign up

Devo:

New Day

Light is sweet; how pleasant to see a new day dawning. (NLT) ( Ecclesiastes 11:7  )

 

When was the last time you had the chance to see the sunrise? It’s breathtaking watching the light slowly take shape at the start of a new day.  It’s a simple reminder that each day has the potential for so much beauty.  Today is a new, glorious day! Take the chance to create beautiful things on this new day.

Moleskin:   As of Tuesday night we didn’t have a Q lined up for this morning.  YHC put a post out about needing someone to sign up and Mad Dog quickly responded that he could throw something together.  Boo ya!!  Freed to Leed.  My man must have been thinking of this one for a long time.  Within a couple hours he had sent me his plan and was ready to execute.  Simple in explanation but the suck on this one was real.  Mumble chatter was heavy as usual at Bedrock but our guy Mad Dog rolled with the punches.  Great work my dude and I look forward to your next one!!

Inferno at the Palm Trees

  • When: 20190920
  • QIC: Defib
  • The PAX: Repo, Mad Dog, 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: Mid 60s and clear.

FNGs: No FNGs

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

COP:

Straight to the Thang!

The Thang:

Ruck to “The Palm Trees”. Yes, there are many palm trees around our AO, but only one place designated as “ The Palm Trees”. We are celebrating two things today with our BC #1 Wreck It Ralph starts his HTL today! So we’re doing exercises at the Palm Trees because the palm trees remind me of Wreck It Ralph because he often makes us do exercises at these damn palm trees. And #2 today marks Tectonic’s 4th year of being an AO! Woohoo! So to celebrate that, the exercises we are doing at the Palm Trees are the exercises of their monthly fitness test: The Inferno!🔥

Burpees 10 IC, bear crawl to next tree

Bent over ruck row 10 on Q, crab walk to next tree

WWI sit-ups 10 on Q, lunge walk to next tree

Squats 10 on Q, Bear crawl to next tree

Carolina dry docks 10 on Q, crab walk to next tree

Monkey Humpers 10 IC, Lunge walk to next tree

American Hammer 10IC, Bear crawl to the next tree

Mountain climbers 10IC

Flutter Kicks 10 IC

Ruck to the end of the Trees, turn around and do the list again with 9 reps instead of 10 reps!

Ruck back to the flag

Mary: 

Flutter kicks 10 IC because I actually forgot to do them for the first round of Palm tree exercises 🤷‍♂️

Then we did a ladder of sorts with two exercises: Ruck curls and tempo squats (also termed hydraulic squats maybe. They were the IC squat where PAX go down little by little 1,2,3 and come up at 4). We did: 1 and 1, 2 and 2, 3 and 3,… all the way up to 7 curls when time was called

Numberama: 5

Namerama And Pledge: Done

Announcements:

Sign 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 😳😱

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 Repo’s 2.0 to get better soon from the pneumonia she has.

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

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

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:

Don’t Rush

Don’t rush your time, enjoy things how they are because things will change. Enjoy your kids at every stage of their life because they will grow.

Don’t rush what you say. Think about what you are going to say before you say it.

Moleskin:  

It’s great to be back!!!!