August 3, 2018

Rucking along the Morg path with CMUs

THE SCENE: It was very pleasant


Welcome to F3:  I am Rabbit your Q for today.


  1. I am not a professional
  2. You are participating at your own risk
  3. You are responsible for your own wellbeing
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can, all exercises can be modified and are only suggestions.


Plant, grow and serve small workout groups for men for the invigoration of male community leadership


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




Imperial Walkers clockwise x 20 IC – thanks O.P.

Hillbillies counter clockwise x 20 IC – thanks O.P.

Prisoner Squats x 20 IC

Merkins x 10 IC


Overhead Press x 15 IC

Ruck Swings x 10 IC

Overhead Press x 15 IC

Ruck Swings x 10 IC

We did more Squats (40 IC) while waiting for Woodpecker to retrieve his extra ruck because Gilligan arrived late and either didn’t know it was a ruck workout or doesn’t own a ruck…….either way it took a long, long time for Woodpecker to get to his car, retrieve the ruck and get back and he was in no hurry either


Grab your CMU and let’s RUCK.  We rucked around the park to Bartlett Blvd. and back.  

We stopped whenever YHC felt like it and did some short beatdowns with rucks on for example:   (we did A LOT of squats)

  • Squats x 20 IC
  • Merkins x 10 IC (real crowd pleaser)
  • Squats x 20 IC
  • Merkins x 10 IC


  • Derkins x 10 IC
  • Dips x 10 IC
  • Squats x 20 IC
  • Merkins x 10 IC
  • CMU curls x 10 IC

YHC lost track of how many times we stopped but it was at least 5 I think.  We got back near startex too soon so we rucked around some more until it was time for……….



  • Flutter Kicks x 20 IC
  • Freddie Mercurys x 20 IC
  • Big Boy Situps x 20 IC

Dealers Choice:

  • Aw Yeahs x 10 IC each side led by Choker (my first time to experience these lovelies)  (RUCKS OFF)
  • WWI Situps x 20 IC led by Woodpecker (RUCKS OFF)
  • Pickle Pounders x 10 IC led by Sleep Number (RUCKS ON)Baby Makers x 10 IC led by Rabbit (RUCKS ON)
  • Dying Cockroach x 10 IC led by Orange Julius (RUCKS OFF)

7 PAX (Choker, Orange Julius, Roomba, Gilligan, Sleep Number, Woodpecker, Rabbit) 0 FNG

From QSource (edited)   Love the last statement (denoted in RED)


Recognizing Advantage And The Movement Required To Achieve It

Through Vision, the Effective Leader charts his Group’s pathway forward

Vision is the first of the four Leadership Skills, the capabilities of Effective Leadership. Together, the Leadership Skills of Vision, Articulation, Persuasion and Exhortation define what a Leader does to Influence Movement to Advantage.

Vision is the ability to recognize Advantage and the Movement required achieve it. Advantage is a superior circumstance on the path toward the Group’s Articulated Purpose, which is its primary Advantage sought—it’s reason to be. Movement toward the Articulated Purpose is accomplished through a series of Waypoints, which are the stepping stones along the path toward Advantage.


Some Visions are bigger than others

A Leader’s Vision is unique to him.

Unique can mean nothing more than a small change required to build the slightly better mousetrap, something incrementally different and better than the Status Quo.

Most Movements are built upon a series of incremental changes within a metamorphosis so slow that it would take time-lapse photography for the human eye to discern it.

Vision is a Skill possessed by every person

Man alone among sentient beasts can reason. While our individual natures and nurtures connect each of us in varying degrees to the perceived safety and comfort of our own Status Quo, we all nonetheless are able to Visualize something different, some better Outcome that is unique to our perception. To be incapable of that is to be not-human.

To Lead Right, a man must first Get Right and then Live Right. Then, and only then, can he capture his Vision to the Advantage of his Community.

First Ruck Q at the Morg  – great group of Ruckers out there took the DRP and did some work this morning.


  • City Ruck – August 10
  • GrowRuck September 21-23 (only 15 spots left)
  • Prayers for Sanner, O Positive and Cowbell