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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.
Little Squirts
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