Wingman – F3 South Wake

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.

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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