Posts

DAVINCI_1713529915997

Cindy’s Boo Hoo

FNGs: None

Warm-up: Disclaimer, Core Principles, Mission Statement, with no Pay the Man Burpees. @Rico is coming up big for the group. 

22 – SSH

10 (IC) – Good Mornings

10 (IC) – Sir Fazio Fwd

10 (IC) – Sir Fazio Bkwd

10 (IC) – Seal Claps

10 (IC) – OH Claps

Mozie to the Workout.

The Workout: 1st Round 1:45 work, :30 Break to switch.  2nd Round 1:00 Work, :30 Rotation Switch to end on time.

Stations:

Cindy – Over Head John Cusak Bleacher Climb

Cindy – WWIII’s

Cindy – Tricep Extensions

Cindy – Murder Bunnies

35lb Kettlebell Swings

50lb Ruck – Squats

55lb Sandbag – Burpees

80lb Sandbag – Bench Press

Cindy – Curls for the Girls

Mary: Mosie back to the flags

Announcements: Travis Manion Date changed to 5/3/24 check slack, Travis Manion Foundation supporting the HS Classic by manning an Race aid station check slack for details.

T-Claps (Recognition):None

Prayer: A couple of Pax have lost loved ones very recently; keep them and their families in your prayers.  @Rubix son got his cast off, prayers to speed his recovery and full range of motion, @Rico friend Carlos and his wife are home after their accident. 

A Wet SW Dad’s Workout

FNGs: Welcome FNK Calico
Warm Up:
Mosey near amphitheater SSH, mountain climbers, arm circles.
Dad’s carried water balloons, water guns, etc.
The Workout:
A game of tag was started that ended up as a beach ball toss while PAX filled up some buckets of water for water guns.
There wasn’t a lot of structure here, just making sure some 2.0’s had fun and moved around a little.
First up we did a game of water balloon toss. Partners were instructed to take a step back after a successful catch. This quickly turned into a free for all water balloon fight. YHC audibled and instructed 2.0s to make their way around the cement pad with a water balloon like an animal that was called then throw the balloon at a dad, then dad’s got a turn. We did several rounds of this until balloons were gone. PAX and 2.0s cleaned up balloon pieces while YHC anchored a tarp down on the hill for a make ship slip-n-slide complete with buckets of water and dish soap. This was a hit and kept 2.0s engaged until time was up. The highlight for the dad’s was watching Bolt try and dive on the tarp multiple times while standing about 5 feet back. This ended up with Bobby Boucher giving a little help and guiding Bolt to actually dive on the tarp. With all 2.0s and YHC covered in wet grass and soap we gathered up all supplies and headed to the water spigot by the bridge.
Mary:
Dads filled up buckets and dumped them on 2.0s to rinse off all the grass and soap until everyone was cleaned up. Then we headed back for COT at the tennis courts.
Announcements: See Slack.
T-Claps (Recognition):
Good work by all in the rain.
Prayer:
New school year, COVID, travels, praise for new ripped jeans.

Mamas Houzzzz

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.

Abe Gets Hot for Teacher

YHC rolled up to the spot rarin’ to go. So much so that YHC locked his keys in his car. Doh! Oh well, F3 starts on time and ends on time, so let’s go!

FNGs: none (I’m pretty sure)
Warm Up: Ran down to Kelly Rd Park, circled up in the parking lot for:
SSH x 25 / Imperial Walkers x 10 / Hill Billies x 10 / Windmills x 10 / Good Mornings x 10
The Workout: Planned on using the baseball diamond for 7 of Diamonds, but Cataracts informed me that the field is probably closed. Modify as needed, so we did 7 of Diamonds around the parking lot. It went a little something like this:
Round 1: 7 Shoulder Taps at each corner, bear crawl on the long stretch, crab walk on the short stretch
Round 2: 14 Pistol Squats at each corner (7R/7L), lunge walk on the long stretch, frong jump on the short stretch
Round 3: 21 Merkins at each corner, lunge walk long stretch, bear crawl short stretch
Round 4: Copperhead Squat at each corner, lunge walks all around
This ate up most of our time, so we moseyed back to start.
Mary: YHC called a plank hold while waiting for the 6. It was apparent that we might be waiting awhile, so an audible for more Merkins was called. Ended up with 3 sets of 10.
Once the 6 was in:
American Hammers x 10
WWIIs (in cadence, ended up with 20)
LBCs x 10
Homer 2 Marge (SW style) x 10
Announcements: Ruck, CPR
T-Claps (Recognition): Slapps for buying me some post-game java.
Prayer: Kingsley for recovery from illness, Yahoo for travel abroad / adoption, praise for Queequeg promotion

Thank you Carpax HIMs for giving me the opportunity to spend some quality gloom time with you. I’ll definitely be coming back!

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.

MEGA F3 KICKBALL!!!

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!!!