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World Cup Cardio For Dads and 2.0’s- 34 PAX Strong for Little Squirts workout

With the Women’s World Cup tomorrow, YHC and his co-Q 2.0- Sprinkles mapped out a soccer inspired cardio workout complete with a 2.0 vs. F3 Dads finisher. Arrived a few minutes early to chalk off the back parking lot of Ivan, for some later exercises, but as we started walking back, we realized that the soccer fields which were usually filled with tournament play were actually empty. This would provide the perfect opportunity for on-field drills after warm-up, which ended up working out better. Dads and 2.0’s started filing in and gathering at the flag. Lots of new 2.0 faces and soccer balls filled the grassy area next to the tennis courts.

YHC looked down at his watch and then checked with 187 on the time, who indicated my watch was off by about 1:10. With that, YHC and Sprinkles had PAX circle up for instruction. No FNG dads this morning, but 8 new 2.0’s. Did a quick check on exercises with the 2.0’s- demonstrating bunny hops, Side Strattle Hops, Bear Crawls as these would be integral to some of the exercises we would be performing this morning. With everyone on point, YHC and Sprinkles made their most aggressive move of the morning with a light stroll around the soccer fields. As we made our way toward the back lot of Ivan, YHC realized this may not have been a smart move considering the little legs out there this morning, but the dads were veterans and knew how to modify by picking up 2.0’s on shoulders to complete the run back to the flag.  T-Claps to those with multiples today to inspire the older ones back to the flag. Squat hold at the flag for the six and circled up for the following:

FNGs: Pastel, Boots, Warhol, Tumbles, Dory, Tea Time, Posada, Vanellope

Warm Up: Alex Morgan Inspired exercises for a 13 count for each of the following: SSH, Fazio Arms F\B, Goof Balls, Squats, Mountain Climbers, Imperial Walkers, Hillbillies, Mountain Climbers. Not used to a 13 count, YHC struggled with cadence on half of the exercises and felt the need to stop at 10 and sometimes exceed 13 on a few occasions.

The Workout: With the soccer fields wide open, YHC and Sprinkles instructed PAX to grab all of the soccer balls and led them to the fields for a series of drills.

1st Drill- Up and Unders

With Pikachu and 187 holding a long wooden dowel horizontally, dads planked along the dowel line behind it. 2.0’s lined up about 20 yards in single file in the distance. As they were in line, they’d perform SSH’s and the person at the front of the line would sprint to the dowel, hop over it and then bear crawl through the tunnel of planked dads. Height of the dowel was adjusted per 2.0. Completed 1 round and switched up to the next exercise.

2nd Drill- Soccer Ball Toe Taps (New Mexico inspired)

Formed 5 lines of dads and 2.0’s 20 yards behind two soccer balls placed 10 ft apart. PAX in the lines planked, while leader in each line sprinted to the 1st ball and performed 13 toe taps before moving to the 2nd ball 10 feet ahead and performed 13 more toe taps, before filing back into the plank line. While in plank position, YHC, Pikachu, and Lipstick called out alternating plank exercises- Right Arm-Left Arm- Regular, Shoulder Taps, Merkins, and a questionable call for Pickle Pounders (Thanks, Lipstick- would not be an F3 workout without these). Completed 2 rounds before moving to the next exercise.

3rd Drill- Kick and Retrieve

3 Lines of PAX planked behind a soccer ball. Lead PAX would kick the soccer ball ahead about 10-15 years, while the PAX at the back of the line would get up and sprint forward to retrieve the ball and dribble it back to the lead PAX next in line and resume place at the front of the line to move their way back. This looked good on paper and on the field, until 187 pointed out that there was an error in the exercise design, which was causing him to continually kick and retrieve. In any event, we made it through somewhat of a cycle before calling a scrimmage of 2.0’s vs. Dads.

Let’s just say the dad’s were a bit competitive this morning. Some early scores and a dribbling masterpiece and goal put on by Pac-Man forced us to change the rules where adult PAX who were carrying a 2.0 would be considered a 2.0. It most be told that Pac-Man has serious soccer skills and if we were to give him a soccer ball at Paradise City, I guarantee he is 1-2 minutes faster than his normal pace time. An additional rule was also put in effect where adult PAX could only get 2 touches on the ball before having to pass or shoot. A big shout out to the Popinski and Boots tandem, who served as enforcers for the 2.o Team and also Tea Time showing off some sideline skills to a cross that should have been converted by Messi, but got a late jump.

9:45 hit and YHC notified PAX of time. PAX called for additional play and why not? We were having too much fun. Called game at 9:55. With soccer balls and water bottles retrieved, headed back to the flag for Mary.

Mary: Stretches OYO. Quick Count of PAX-34, Name-O-Rama, named 8 new 2.0’s

Announcements: F3 Dads camp coming up. Look on Slack and FB for updates or see M4L for further details.

T-Claps (Recognition): All PAX for coming out this morning to the workout. All of the 2.0’s for getting out there and having fun.

Prayer: Prayers for Pikachu’s wife who is experiencing back pain. Prayers for those healing from illness and injury. YHC took us out. On behalf of Sprinkles and YHC,  it was a pleasure and honor meeting with everyone and leading the workout.

2nd F- Freeze Pop Fellowship followed.

Uno, Racing and Burpees @ Southwake Dad’s Workout

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.