GrowRuck Training Event 35

March 24-26, 2023

“Deeds, Not Words” was the credo of President George Washington.  It is also the motto for F3 The Capital’s #GTE35.

Those in F3 know that inspirational words are found in many places in life.  We find them in religious text.  We hear them from current and historical leaders.  We read them in self-help and mentorship texts, and yes, the Q Source.   Most importantly, we learn them from our fellow PAX after a good beatdown in the COT. 

Turn those words into deeds with F3 The Capital’s #GTE35.  The Mission of F3 is to Plant, Grow, and Serve small workout groups for men, for the invigoration of male community leadership. For more information, head to GrowRuck Training Events (GTEs) are designed to help men accelerate their leadership journey and reinforce becoming HIGH IMPACT MEN through the 3 Fs: Fitness, Fellowship and Faith.  During a GTE, we leave no man behind and leave no man where we find him.  We struggle together to become better men for our communities and our families.  Join us as we start our journey in Arlington, where our heroes rest and then venture across the Potomac River to our nation’s capital amongst the monuments and memorials for the famous forefathers who lead and all those who sacrificed to give us what we have today.

Burpees at the Washington Monument, rucking the Lincoln Memorial stairs, bear crawling past the cherry blossoms,  a moment of honorable silence at a war memorial? Who knows how the leadership cadre will weave the District into our GTE!   Toil with your brothers and learn to turn knowledge into action and lead an impactful life.

What’s more, #GTE35 is your opportunity to see the patriarch of F3 The Capital, our own Maj. Payne under the log as he struggles beside you!

Maj. Payne has been involved as GTE cadre in seven previous GrowRucks.  Perhaps you’ve met the man on a previous GrowRuck, and finding yourself under various physical, mental, or leadership pressures of his design and thought, “I’d like to see him do this”, well now’s your chance!

The Mission of F3 is to Plant, Grow, and Serve small workout groups for men, for the invigoration of male community leadership. For more information, head to GrowRuck Training Events (GTEs) are designed to help men accelerate their leadership journey and reinforce becoming HIGH IMPACT MEN through the 3 Fs: Fitness, Fellowship and Faith.

Early Bird Sale Pricing

Big News – F3 Nation is providing us a great opportunity with a New Year’s Sale for this GrowRuck event. This is a great opportunity to headlock your PAX buddy who is a procrastinator or that has been waffling on that HardCommit!

The full weekend consists of these phases:

The Rally – Friday 1800-2100

2nd F gathering that initiates the GTE weekend. Socialize, network, food. Get fired up for the weekend by leaders of F3 Nation.

Island Time Bar & Grill at Columbia Island Marina
Address: Columbia Island Marina, George Washington Mem Pkwy, Arlington, VA

The King Builder – Saturday 0700-0800

Bootcamp workout led by leaders of F3 Nation – great opportunity to EH, this BD is like an AO launch or region convergence!

Long Bridge Park – 333 Long Bridge Drive, Arlington, VA 22202

Grow School – Saturday 0900-1200

GrowSchool immediately follows the Kingbuilder and is a Schooling session during which the four quadrants of Preparedness (Get Right, Live Right, Lead Right, Leave Right) are taught in a classroom environment by the GrowRuck Trainers.

Breakfast and Coffee provided.

 Long Bridge Aquatics Center – 333 Long Bridge Drive, Arlington, VA 22202

GrowSchool will be in the community room (not the pool!)

IMPACT RUCK – Saturday 1300-1700

This is an introductory-level rucking event lasting approximately four hours and covering 6-9 miles. There will be physical exertion, your mind and body will be put to the test, leadership acceleration is imminent. (Note: this is an introductory option instead of the overnight ruck; PAX are not encouraged to do both the Impact and Overnight ruck events.)

IMPACT Ruck Packing list is the same as the Overnight GrowRuck packing list below under “Logistics”. Additionally, IMPACT Ruckers need to bring a MRE (Meal Ready to Eat) for chow on the go.

  • PAX to park on the north side of the parking lot, closest to Lady Bird park, furthest from the marina.

Overnight Ruck STARTEX – 1800-0900

The Overnight Ruck is considered a CSAUP (Completely Stupid and Utterly Pointless) Event; during this phase the Leadership Skills of the individual GrowRuck Participants and the Teamwork of the Class is Accelerated through intense physical exertion.

The Overnight Ruck has a duration of 14-16 hrs., covering 15-20 miles.

Pre-Ruck PT Test:

The PT test is to ensure PAX fitness level is sufficient to endure the rigors of the overnight ruck.  

  • 50 Butterfly Sit Ups
    • Lie faceup on the floor with your arms extended past your head touching the ground, your knees bent, and the soles of your feet facing one another.
    • In one fluid movement, raise your torso to a sitting position as you reach forward with both hands to touch your ankles.
    • Slowly lower your torso back to the starting position, touching your hand to the ground over your head.. 
  • 50 Hand Release Merkins
    • Step 1: Get down on the ground and place your palms flat on the floor at chest level.
    • Step 2: Make your body into a plank so that your toes and hands are only touching the ground (push-up position).
    • Step 3: Bend at the elbows and lower your chest all the way to the ground.
    • Step 4: Lift both hands off the floor, extend them out to your sides like a “T”, and then push yourself back up.
    • Step 5: This completes one repetition.
  • 2-Mile Run under 18 minutes
    • Run Forrest, Run
  • PAX to park on the north side of the parking lot, closest to Lady Bird park, furthest from the marina.


● Deadline to ensure shirts – February 9th
● Hotel reservation block – February 26th


Residence Inn Arlington Ballston -($199 to $349)
650 N. Quincy Street,
Arlington, VA 22203
(703) 310-1999

Use Code – F3 The Capital GrowRuck 35


Studio King Suite $199.00 per night
One Bedroom King Suite $219.00 per night
One Bedroom Queen/Queen Suite $239.00 per night
Two Bedroom Suite $349.00 per night

  • Room rate includes breakfast each morning.
  • Rates are subject to applicable state and local taxes (currently 14.25%) in effect at the time of check-in. (3pm check in – check out at noon)
  • Individual reservations can be made by using the reservation link assigned to the group or by calling the Hotel directly at (703) 310-1999
  • For individuals to receive the established Group rate, they must identify themselves as members of the F3 The Capital – GrowRuck 35

If you are looking to buddy up with other PAX to save cash, I recommend jumping on the F3 Nation Slack, #gte-035-thecapital channel to connect with other DR folks. 

Some have asked if they should book Saturday night since you’ll be out all night under the log and this is the feedback why you should from those who have GrowRucked before:

  1. It provides a great rest/nap location in the time between GrowSchool and GrowRuck.
  2. You’ll definitely want a shower and perhaps another nap Sunday morning, request a late checkout.


Finally, there will be a more detailed Pre-Blast sent as the event gets closer and we lockdown the venues and times.  If this is your first F3 GrowRuck event there are some great resources to answer your questions and get yourself ready.

Gear –

  • Ruck (suggested minimum volume: 20L)
    30 lb Weight (20lb Weight if pax weighs less than 150 lbs)
  • 3L of fluids. Strongly recommended to carry a 3L water bladder OR a 2L water bladder and an additional 1L Nalgene-type water bottle with electrolytes.
  • 5lb Honor Item – Brick or other item inscribed with anything you want to honor, like someone’s name, a quote, scripture or a particular cause important to you. BPT explain to fellow PAX why you chose it.
  • Headlamp with red light & extra batteries
  • Reflective bands on Ruck
  • Carabiner suitable for climbing
  • Photo ID
  • $20 Cash
  • Work Gloves
  • Windbreaker


  • Electrolytes
  • Hat
  • Dry Bag
  • Food
  • First Aid/Blister Kit
  • Extra Socks
  • Extra Shirt
  • Toilet Paper
  • Disinfecting wipes
  • Hand Sanitizer/Baby Wipes
  • Duct Tape
  • Weather appropriate gear
  • Optional face covering that will cover mouth and nose


  • Phone
  • Watch
  • Garmin
  • Other Electronic devices

Preparation –

If you are a local PAX and want to do training prep we have the following options:

Mondays – Monday Night Ruckers – ran by Rocketman in Gainesville, check the #motherrucking Slack channel for details

Wednesdays – 5:30am – The Patriot – Maj. Payne is running GrowRuck prep weekly, bring your ruck or grab a coupon.

Saturdays – 5:30am – Olympus – Hightower runs an EC Ruck Saturday mornings, and then you can join the regular 7am beatdown

Sundays – 5:30am – Social Distance – Rotating cast of Qs lead a two hour ruck followed by Coffeeteria

Ad Hoc – Jump on the Slack #motherrucking channel as many PAX are posting EC morning and evening ruck opportunities!

Thanks everyone, SYITG – Old Bay

Food Guide Link –

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