Heatwave – F3 South Wake

Smedium Rocks around the Cricle

June 13, 2024/in Disney /QIC: SoftServe
PAX: @BumbleBee, @Woddy, Abe, Heatwave, Jellybeans, Stickers, Tinkertoy, TomTom, U.T.I

Another great day for F3 where Iron Sharpens Iron! The weather was top notch and visibility was clear. I love this time of year!

U.T.I. brought his 2.0 HeatWave and we had a few EC Ruckers join us right before the start.

Warm Up:

All Warm Ups – x 10

Good morning
Stetched
Side Straddle Hop
Sir Fazio Arm Circles
Hill Billies
Imperial Walkers

The Workout:

We mossied down to the rock pile behind the soccer fields and grabbed 2 smedium rocks. We then ran back up to the soccer fields and gathered around the half field line circle. Excises with the rocks were as follows:

Curls for the girls (x10)
Plank slides with one rock (x20)
Butterflies (x10)
Backward lunge (x10)
Rock Hallelujah’s (x10)

Ran back down the hill behind the fields and returned the rocks. We then mossied over to the Abyss.

Partnered up… 1 guy did LBC’s while the other took to the stairs and knocked out 20 Air Squats. We did 2 rounds of this and then headed back to the parking lot where we only had time for one more exercise which was Homer to Marge!

Announcements: Get CPR certified because you never know when it might come in handy. It has saved lives in F3 and other athletic activities here in town.

Christmas Morning at 2.0 Workout

December 4, 2021/in AO Post /QIC: UTI
PAX: Bobby Boucher, Cancun, Gamecock, Golden Glove, Heatwave, Homerun, Martini, Midi, Tweet, Twinkle Toes, UTI, Vader

FNGs: None – all experienced PAX here
Warm Up: See the plan image – Home Alone style
The Workout: See the plan image – Home Alone style

The synopsis is that we walked through a typical Christmas morning and did workouts to represent the different phases. This workout was dreamt up by HeatWave himself and he took the lead on some of the workouts too!

Mary: See the plan image – Home Alone style

Announcements: Check the local websites – lots of Christmas Parades around over the next few weekends.

T-Claps (Recognition):

Prayer: GoldenGlove asked for prayers for his Uncle Jimmy who has Covid.

Deuce VQ

May 23, 2021/in NeedMore Ruck /QIC: LED
PAX: 50 Floors, Breach, Cancun, Deuce, Heatwave, LED, M4L, Pikachu, Redenbacher, Sprinkler, Sturgeon, UTI, Woody

No Warm Up: no warm up hot the trails rucking
The Workout:ruck blue and yellow trail.
Mary:none
Announcements:May 29th 8am volunteer opportunity helping with yard and house work. See M4life for details. Friday wear Red. Breach and M4L to donate money for each pax that wears red. HS food cupboard delivery
T-Claps (Recognition): pax hitting the csaup. Good work.
Prayer:sprinklers family and mother

Dads and 2.0s Back in Action

May 1, 2021/in AO Post, Fellowship, Southwake Dads /QIC: UTI
PAX: 16-bit, 187, Aurora, BatBelly, Batman, Bobby Boucher, Bronto, Cancun, Candyland, Cat Girl, Cowboy, Craggle, Dahmer, Dark Wing, Dawgpound, Double E, Emeril, Fanny Pack, Flower, Fonzie, Gingerhog, Golden Glove, Heatwave, Homerun, Joystick, LacesOut!, Linedrive, Lipstick, Martini, Mater, Midi, Norm, Pastel, Pikachu, Pumpkin Spice, Q*Bert, Rebel, Redenbacher, Scarecrow, Shimmer, Sketch, Slash, Swish, Tetanus, Twinkle Toes, Vader, Vumonth, Yoshi, Zookeeper

Mamas Houzzzz

January 25, 2020/in Fellowship /QIC: LED
PAX: Bubba, Charmander, Dauber, FedEx, Fonzie, Fram, Gump, H1N1, Heatwave, LED, Messi, Mr. Terrific, Orange Julius, Shredder, Sketch, Slappy, Slide Rule, Tetanus, UTI, Wiggly

FNGs:22-Pax. 2- 2.0 FNGs Dark wing Duck & Lasso
Warm Up:Plant the flag and unload trucks
The Workout: Paint a garage(food shelter), fill pot holes in driveway. As the pax arrived we started handing out rollers and paint trays. A few pax started by sanding and wiping cob webs from the building while the 2.0s began painting in an organized fashion. Ha. Once we got rolling everything became red. The building, kids, faces, my ride. Once the backhoe showed up with gravel, we lost a lot of 2.0s to spreading rocks but we pushed through. We got 2 coats of paint on and filled the pot holes. The Girl Scout cookies were opened thanks to Tetanus, and the kids devoured them. We finished painting around 11:15 cleaned up and went to chick fil a for 2ndf. It was great to see everyone out there and the 2.0s getting some work in. Thanks everyone for making this successful.
Mary:None
Announcements: help snap move his office, holly springs food cupboard 3rdf event next weekend.
T-Claps (Recognition):
Prayer:pray for the organization mamas house, for the opportunity to help the community and for the fellowship the pax and 2.0s got to experience.

I believe the children are our are future… 1st 2.0 Workout of 2020

January 4, 2020/in Southwake Dads /QIC: UTI
PAX: 16-bit, Aurora, Bronto, Cat Girl, Dawgpound, Double E, Fanny Pack, Heatwave, Linedrive, Mater, Mickey, Mulan, Orange Julius, Redenbacher, Roger Roger, Rubble, Skidmark, Slide Rule, Swish, Thunder Sprinkles, UTI, Warbucks, Wingman

During one of the throwback week beatdowns Sir Dawg and YHC came to the realization that the first Dads workout of 2020 was to fall on the coming Saturday. No pre-blast had been sent and no notion of a Q had been seen. The 2.0s must be represented we thought! So we made a pact to ensure that the event would take place as planned. A little chatter on the slack channel and we HC’d but YHC had not put a ton of thought into what we would do. Luckily Dawg had an idea and 16-bit also had some thoughts on what to do and he joined our merry band. YHC decided to let it roll and simply made sure the pre-blasts were in place to make sure the 2.os weren’t lost in the wake of the Throwback week.

Photos: https://photos.app.goo.gl/3Myye3R6hLzAvZT99

FNGs: Welcome Mater!, son of Fanny Pack

Warm Up: We mozy’d on over to the shelter and out of the rain. Dawg ran us through some warm-ups.

SSH
Good Mornings
Merkins
Backstrokes

The Workout:

Thang 1

DawgPound had devised a game. Cones were layed out in a pattern distanced at a 2.0 sized bunny hop in a zigzag fashion. Dads counted off. Half the dads and their 2.0s lined up at one side of the zigzag, the other half of the group and their 2.0s at the other. One at a time, a PAX from each end of the zigzag hopped down the pattern towards each other. When they met, a round of rock-paper-scissors commenced. The victor continued to move down the zigzag until meeting another PAX. The loser would get down on the ground for 5 merkins. Repeato until the crowd grew tired. (this kept going and going, the 2.0s really seemed to enjoy the game)

Thang 2

Dads and 2.0 teamed up for relay rounds by 16-bit.

Round 1 – Dads\Balls to the Wall, 2.0s bear crawl to the opposite side of the shelter and back
Round 2 – 2.0 Wheelbarrows, Dads bear crawl return with 2.os on their backs
Round 3 – 2.0 BullFrogs, Dads duck walk back with 2.os on their backs

Thang 3

YHC hosted some random-o-rama moves contributed in a popcorn fashion from PAX in attendance

Squats with 2.0s on the shoulders
Curls with the Girls (really 2.0s girls or boys)
2.0 swings (passing 2.0s through legs and then upward in the air)
Squats with 2.0s on backs
2.0 Carry Mozy down path towards former Ivan lot
2.0 Carry Indian Runs turn around at Ivan
2.0 Mozy return to the shelter

Mary: Picking up the 6. The 2.0s turned around and we all went back for the 6. We talked about what it meant to pick up the 6 and how everyone can apply it at the next 2.0 workout or really in anything they do. Always look for an opportunity to support someone that is behind you and help get them to where you are. Leave no man behind, leave no man where you found them.

Announcements:

QSwap Weeks coming up
Opportunities to keep Dads workouts moving through the months – Sign-up on the Q Sheet
Shield Lock Challenge

T-Claps (Recognition): Mater – this FNG stepped up and took us out in the prayer today. He was locked in on the entire workout and has shown from the start that he is an F3 HIM. Despite being named for trashing the quality of his Dad’s car. The car that takes him cool places and gets him around town everyday :-P. Great work today Mater!

Thunder Sprinkles – Great work being the accountability partner your Dad needed to get to the workout. He wanted to go straight to Dunkin’ and you said “No way! I need to get my workout on!” Most 2.0s would have gone right for the Donuts

Prayer: Service men and women.

3 Qs Are Better Than 1

October 5, 2019/in Southwake Dads /QIC: UTI
PAX: Heatwave, Hitchhike, McNugget, Mickey, Mulan, Redenbacher, ShamWow!, Shimmer, Sketch, Swish, UTI, Warbucks

We had some lines cross as we geared up for the Dads workout. ShamWow! was volunteered following the last one but it was never documented on the Q-Sheet. Warbucks jumped on it the night before since it was blank on the Q-sheet and I volunteered to assist since I wasn’t planning on running U-Turn. We all had a quick chat the night before once the crossed lines were understood and we all took a piece to “Q”. Good times were had by all and the weather was glorious. Read below 🙂

FNGs: 0

Warm Up: Good Mornings, Bear Crawls, Wheel Barrows, Random Ball Chasing, SSH

The Workout:

Thang 1 – ShamWow! Says – The only time that anyone listens to what ShamWow! says… YHC got out first, point made (I never listen to ShamWow!)

Thang 2 – Zombie Dodgeball – Started with YHC. He hit people with the ball until they were all hitting the other people with the ball. We lost track of who was a Zombie and who wasnt until it was just chaos. But fun chaos anyway.

Thang 3 – Dads vs Kids Dodgeball – At the core Dads were on one side of the tennis courts and the kids were on the other. Get hit, sit on the fence and watch until all Dads or all kids are cleared from the game. We played 3-4 variations of this where Dads were one-handed, Dads could only catch, and just normal Dodgeball. It was fun, everyone won.

Thang 4 – Freeze Tag – Dads vs kids, get tagged and stop in your tracks with your legs shoulder-width apart. If someone from your team passed under your legs you were unfrozen and back in the game. We played this more than a few times. Swish was a monster in this game, juking all over the place.

Mary: Animal Crawls – Animals were called, we crawled like that animal from one side of the courts to the other.

Announcements: 2nd F at Dunkin’

T-Claps (Recognition): Swish – Nice jukes.

Prayer: The defending South Wake Beer Mile Champions. The kids were all very worried about you… Heard that Pikachu, Skidmark, Lipstick, and UTI were running against you this year :-O

MEGA F3 KICKBALL!!!

June 8, 2019/in Southwake Dads /QIC: UTI
PAX: 3rd Down, 4th Down, Aho, Axle, Charzar, Dovetail, Dumbo, Enforcer, Flower, Heatwave, Katniss, LED, Lipstick, Mickey, Orange Julius, Pablo, Redenbacher, Shimmer, Shortcut, Sketch, Slappy, Slash, Slide Rule, Spidey, Swish, Unicorn, UTI, Warbucks

FNGs: Welcome FNGs!

Shortcut – Katniss’s 2.0 William, he’s 14 and “he’s lazy and doesn’t like to do stuff”
Flower – Lipstick’s youngest 2.0. He came prepared with his name and was excited to share. There was some debate on if this was flour (cooking?) or flower (plant?) but he cleared it up for us.
Mickey – Warbuck’s youngest boy (for now), we nearly missed him in the FNG naming ceremony but he kept saying Mickey and so we named him. Welcome Mickey!

Warm Up: YHC asked the 2.0s how they wanted to warm up. The first thing called out was LBCs but we got a quick veto from some of the Dads based on the wet conditions. We went around the circle and tackled some Hillbillies, Good Mornings, Side Straddle Hops, Frankensteins, Burpees, and whatever else was called out.

The Workout: Modified kickball!!! Lipstick helped to get the teams split up with Dads and their 2.0s together on each team splitting our 28 PAX to something of an even number. Our new FNG (to be named Shortcut) opted to play against his dad (Katniss) and sister (Unicorn) however.

What was modified about the kickball you ask? The ball was about 4x the size of your regular kickball. The Dads owed 3 burpees per run scored on the opposing team (soon modified down to 1 burpee per score). Also, Dads on the field had to complete 3 merkins per fair kick before fielding the ball to make sure there was some time to allow our 2.0s a fair shot at the base – if the ball was airborne, Dads could attempt to catch the ball without merkins. We also found it useful to let a Dad or older 2.0 kick when the bases were loaded to clear the bases.

Luckily, the rain held off during the workout and the soccer turf was empty so we didn’t have to play on soggy ground. 45 mins proved to be the exact right amount of time to keep the Dads and the kids attention for our game today. Donuts were already implanted in the minds of many.

Mary: Kids ran the bases just like at the end of the Durham Bulls games. We upped the rounds to 2x – cause why not try and empty the tank on these kids.

Announcements: YHC forgot to run through these – sorry PAX

T-Claps (Recognition): Great job Dads! Thanks for coming out and spending time with the collective 2.0s I know it makes a difference for us and for them.

Prayer: Prayers for 16-bit and his family. He was set to lead the Dads workout today but a death in the family changed his plans. He later posted to Slack that he and his kids had done their own workout prompted by the 2.0s – Great work 16-bit, Zookeeper, Linedrive, Catgirl, and FNG!!!

Uno, Racing and Burpees @ Southwake Dad’s Workout

May 4, 2019/in Southwake Dads /QIC: Cowboy
PAX: 16-bit, Beater, Blue Hen, Candyland, Castle, Cat Girl, Clean Sweep, Cowboy, Cross Check, Dawgpound, Emeril, Hard Hat, Heatwave, Houdini, Linedrive, Maybelline, Mulan, Orange Julius, Pac-Man, Peeping Tom, Pikachu, Qbert, Rapunzel, Roger Roger, Rubble, Sketch, Skidmark, Slide Rule, Speed Racer, Thunder Sprinkles, Toothless, UTI, Warbucks, Wingman, Zookeeper

FNGs:

Rapunzel, Rubble, Castle, Cat Girl, Clean Sweep

Warm Up:

The warm up was led by Sir Dawgpound and started just as the sun cleared the clouds. Exercises consisted of:

SSH In Cadence x 20
Daisy Pickers x 20
Fozzio Arm Circles Forwards and Backwards x 15 each
Some Light Stretching with Left leg over Right and Right Leg Over left.

The Workout:

The workout had 2 parts. The first was led by YHC (Cowboy) and consisted of a modified version of Uno. The PAX were divided into 4 teams and each team was dealt 7 cards. The teams were to move through each card and do the following:

For a Skip Card the PAX would Skip their side of the Tennis Court
For a Reverse Card the PAX would run backwards their side of the Tennis Court
For a Draw 2 they would run to the center of the court and pick 2 more cards
For a Wild Card they could pick their Color and do 10 reps of the selected Color’s exercise
For a number card they would look up the exercise associated with that color and do that number of reps
- Red = Merkins
- Green = Star Jumps
- Blue = Squats
- Yellow = LBCs (IC)

This was a bit disorganized but seemed to be fun for the kids and their dads. We did this for 3 rounds.

The 2nd part of the Workout was led by Slide Rule and consisted of 2 activities. For the first activity all the dads formed a line and planked while the kids jumped over the legs of their dads. We then repeated but the Dads were in Downward Dog and the Kids Bear Crawled under through the smelly tunnel of Dads. We then repeated the first part with planks and kids jumping the dads legs but added that once the kids were done the dads would follow the kids jumping the legs of their fellow dads and the kids after they had planked at the end of the line.

The second activity was a series of races in honor of Kentucky Derby Day. The kids sprinted, bunny hopped, etc for each of their races. The dads Bear Crawled and Wheel Barrowed their races. Finally the kids rode their dads like horses and we raced around the tennis court.

Mary:

For Mary the PAX honored Riley Howell – the hero of the UNCC shooting with 21 Burpees together because in F3 we don’t do things OYO we are always together. Slide Rule also shared some very inspiring words about doing the right thing even when your scared and to remember we all have each other to draw on in those times.

Announcements:

We need volunteers for the next Dads workout in June. Note it is the same weekend as Run the Quay and a Triathlon that several PAX are running.

T-Claps (Recognition):

YHC personally feels that Skidmark and Pikachu deserve some T-Claps for tripling down today including lots of EC. Great work men!

Finally Dawgpound came today with water, juice and snacks for the kids today and given the heat they were very needed and very appreciated.

Prayer:

Remember that we all have each other and that we can draw on each other to do the right thing, even when its difficult and scary. Prayers for the family of Riley Howell and Prayers for all those unspoken prayer requests.

Little Squirts

March 2, 2019/in Southwake Dads /QIC: Emeril
PAX: 16-bit, 3rd Down, 4th Down, Aho, Beater, Blue Hen, Bubba, Buford, Candyland, Cartwheel, Charzar, Cowboy, Crayola, Cupid, Dovetail, Dumbo, Dusty, Emeril, Enforcer, FedEx, Flanigan, Foul Ball, Gig, Gump, Hard Hat, Heatwave, Hightower, Julius, LED, Linedrive, M4L, Moby, Mulan, Pablo, Potter, Q*Bert, Rainmaker, Redenbacher, Roger Roger, Rudy, Shimmer, Short Pole, Shortstop, Shut In, Sketch, Skidmark, Slam Dunk, Slide Rule, Slider, Slow Pitch, Sonic, Speed Racer, Spidey, Stealth, Storm, Swish, The Eagle, Thunder, Tyson, UTI, Warbucks, Whodini, Wingman, Yellow Card, Yogurt, Yosef, Zookeeper, Zumba

8:40 on a cool, wet Saturday morning and Bluehen, Hard Hat, Speed Racer, Emeril, Potter, Q-Bert walked throughout Womble planning the first of many monthly 2.0 workouts. Pucks, ropes, hoola-hoops and flags were spread throughout the park. Around 8:50 the PAX and their 2.0’s started to trickle in. Quite a few 2.0’s had already been to some workouts and had names but there was a big group of FNG 2.0’s in the mix. A great first turn-out.

Warm Up: Quick jog around the tennis courts. Time to get the 2.0’s riled up. First exercise Fortnite’s Hype kicked off by Bluehen. Second exercise Floss led by Q-Bert. Into evolution of Kid: Planks, Monkey Humpers, Squats, Duck Walk, Butt Kicks, High Knees, Jumping Jacks

The Workout:

Jog down to back parking lot. Emeril pointed the 2.0’s onto one of 2 sides of the parking lot. Bin full of hockey pucks in between the groups. 1 2.0 per team ran to the pin and retrieved a hockey puck and returned and dropped it into the hoola hoop circle. While the kids raced to grab a puck the PAX did push-ups and squats. Emeril brought more pucks than he thought so at one point 2.0’s were asked to grab 2 and then 3 pucks at a time. Yellow card was ready to move on to a new exercise so him and a couple other 2.0’s grabbed the bin and brought it back to their side. Automatic disqualification for his team and 10 SSH as punishment.

Next up bear crawl capture the flag

PAX put in their flags and bear crawled up the parking lot while the 2.0’s ran around capturing their flags and taking them back to the hoola hoop circle. 2.0’s quickly won. 10 burpees to the PAX as punishment.
2.0’s were up next as they put the flags on and did a duck walk while the dad’s did a 1 legged hop to try to catch them. 2.0’s won so 10 burpees to the PAX as punishment.

3 sets of indian runs back to the tennis courts area for 2.0’s vs PAX in Tug a War. Matches started with multiple 2.0’s on one end and Flanigan on the other. 2.0’s won. 5 Merkins for the PAX. Second match pitted Moby, Beater and Bubba vs teh 2.0’s. 2.0’s won. 5 Merkins for the PAX. Third match pitted 6-7 PAX vs the 2.0’s. 2.0’s won again. Everyone does 5 Merkins

Mary:

LBC’s, Boat Canoe’s
Announcements:

See Slack channel for announcements
Prayer:

Dovetail took us out

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