It may be the dead of winter with soccer and cub scouts in full swing, but we won’t let that stop us from planning an outdoor F3 Dads event anyway. It will be partly cloudy in the 40’s on Saturday morning right? That should be ok even for the 2.0’s.
Here are the key details:
When: Saturday February 4 at 9:00 am
Where: The Field of Bulls, 13950 Ballantyne Corporate Pl, Charlotte, NC
What: 10 challenges led by dads, tickets given for challenge completion, trinket store to redeem tickets
Schedule: 9:00 – 9:15 setup, 9:15 – 10:15 challenges, 10:15 – 10:30 redeem tickets for trinkets
Prior to the event, each dad will need to go to the dollar store and purchase 20 – 30 cheap toys by spending no more than $10 total (think the cheap section of Chuck-E-Cheese). Suggestions are stickers, rubber finger puppets, bouncy balls, etc. No candy! Bring them on Saturday.
Each dad should also come prepared to lead the kids in a pain station and/or challenge. Unless we have tons of kids, we will go around as a group to each dad’s station. We will have 60 minutes to workout so we should limit each station to 5 minutes and have 10 stations which will allow for time to transition. After successful completion of the challenge, tickets will be awarded to the kids (one ticket per challenge per kid).
After all the challenges are complete, each kid should have at least 10 tickets to then use to purchase the trinkets the dads bring. We will set up a store in the back of one of our trucks for the kids to browse and buy.
That’s the plan. Will it be chaos? Probably. But we will have fun and that’s what it’s about.
See #f3dads channel on SOB Slack or email email@example.com if you have questions.
Run 6 miles. Eat a donut. Or donuts if you’re Semi Gloss.
Meet at Dunkin Donuts at the corner of Rea and Colony.
Here’s the route: https://www.strava.com/routes/7470827
Launch times and paces:
510: 930-9:45 pace
515: 815-8:30 pace
520: 730-7:45 pace
530: 645-7:00 pace
Cold morning. Several cars in the lot upon arrival, so what would have been a great joke wasn’t going to happen. YHC intentionally didn’t pre-blast the planned workout because it’s generally pretty awful. Anyway, a group of 8 heard the plan and took off into the Gloom:
Partner up and run the HT Mile.
Run past the school to the fire hydrant. Partner wheelbarrow the length of the sidewalk to the bus lot.
Mosey to the back playground. 10 pull-ups, 20 merkins, 30 Russian Twists (each side)
Mosey to the bull ring (baby track). Burpee broad jump the turns and sprint the straightaways.
Lather, rinse, and repeat until 6:06 – then run the HT mile again.
I believe everyone got in at least two, and most got in three, complete laps of the circuit. Fewer exercise reps than normal, but the burpee broad jumps make up for it. YHC had 3.78 miles, so not a bad day.
Talkbox came up with this workout, probably 18 months ago back when we were still unofficial #WIBHD and had a little street cred. It was truly awful. I think it’s +/- 1/4 mile of cumulative burpee broad jumps. Anyway, he ran it that first time, and now, he’s missed the only two other times we did his workout. TWO – and we’ve run several of these at least 5+ times in only 18 months – which is at least partially a function of it being the only workout that has made me curse. Anyway, T-claps on coming up with what I considered the most awful of all the idiotic stuff we attempted, which I’ll note also included a workout that incorporated dizzy bat #beginningoftheend #jumpedtheshark #tooyoungtorememberthatHighTide.
Indulge this trip down memory lane searching for other options aka reading material (also leaving this to make searching for decent older workouts much quicker):
Sundancer messaged around 10:45 that he was “sick as a dog”. Relaying this started a discussion on colloquialisms providing legitimacy to excuses. Then, we all noted the missing tunes #bongos #batguanorap #SturgillSimpsonhasgrownonme.
Brushback – 1) is still alive, 2) was actually there, 3) tripped a girl walking her dog on the opening mile, and 4) never apologized for it. She went flat on her face / stomach. I almost got hit by a car looking back to make sure she was alright. And Yes, that all happened in the first 7ish minutes of the workout. Brushback was quick to note that he felt uncomfortable being judged, as he’s now accustomed to Planet Fitness’ “Judgment Free Zone”. Despite the cocoon, we’ve noted your absence and judged you in absentia. Surely it was Voodoo slowing you down, but maybe try the treadmill some days #lunkalarm #nailedthepullupsandwheelbarrow. Seriously, good to have you back out for the finale!
Swiper once again pulled me around, and topped it off with a humble brag, one up. YHC was still feeling the 8-mile run from Sunday, noting that as an excuse for being slow today, when he broke out the, “yeah, I know what you mean. I ran 12 with Fishwrap on Sunday at 7before7 and Caffeine” #ouch. The mind was willing today, but the body couldn’t keep up. It almost went off the rails when Swiper nearly popped his elbow out on the partner wheelbarrow, causing YHC to nearly careen into his grundle #itgotweird. Fortunately YHC was wearing pants, so there was no touching #nttawwt.
One Eye and Cold Cuts probably lead most of the workout. Just an impressive Furyk-esque consistency from those two. Appreciate both of you continuing to come out after all this time.
Gas-X with possibly the funniest (to me) line of the morning, when he said “it’s only my second time coming to this workout”. That’s two more than most, so thank you.
Hopefully for those that posted consistency, you got faster and stronger as a result. Hopefully there was some accountability – someone there to call you out and pick you up and drag you along when you weren’t at your best. And hopefully, despite the at times possibly brutal / probably funny commentary, there was an unspoken knowledge that the guys there had your back. That’s the part that was hardest to build, so the hope is that as this door closes, new ones open that are able to build upon that. And ultimately, hopefully, several of you were driven deeper in your faith from the time spent around each other.
With the Bataan Death March (great book on the subject) of SoFa WIB, it’s been hilarious (to me) that several people have already reached out to say that they’re waiting for the come back tour. YHC is still a believer in the workout format, but for likely a multitude of reasons, this workout never took off. So, YHC is stepping aside, and the door is wide open for someone else to pick up the torch and carry it in another direction.
It was truly an honor and a privilege to have had the opportunity to lead this site – to fail, several hundred times over, learn, and grow as a result. Thank you!
9 dedicated Pax set out perfectly on time and organized. On a crisp morning for a carefully planned beat down.
Warm up: jog to lower lot
20 SSH, merkins, imp walkers, Peter Parker, squats, Mtn Climbers
The nickel nickel
25 dips, 25 squats, jog, 20 step ups, 20 incline merkins
Jog to track
Ladder with Turkish get ups
Ladder w merkins
Ladder w burpes
Ladder w jump squats
After that warm up
Suicides 50%, 75%, 99% effort
The warm down:
Mary: dolly, flutter, Bicycle, American twist, little baby trumps
27 for a dusted off T-Nation 10,000 swing workout, 1 lap, and 5 x 5 doubles.
10 two hand swings, 15, 25, and then 50 with 10 two hand press after each round
Repeat with goblet squats between each round of swings.
Repeat with one arm press 5 each side
Repeat with tricep extensions
Repeat with 10 merkins after each round.
Run 1 lap
3 minutes of Mary to rest the hands
Partner up like sized bell
5 x 5 cleans
5 x 5 military press
5 x 5 swings
5 x 5 suitcase lunges
Moleskine: I wanted to pull out a simple old workout that tests the grip strength and hits the total body. I also didn’t want to run. I think we did both. Plenty of mumblechatter at the beginning. It seemed to taper for those that were doing the workout. Thanks for following along and not abandoning for a jog. Baracus seemed a little like he would rather be doing something else but when I offered an olive branch to wrap up the swings at 400 he snapped the branch and threw it in the fire. #highT. He said we can’t having anyone freaking out out there, we’ve got to keep our composure, we’ve come too far! So we finished the 500 swings.
Thanks for allowing me to lead boys.
A nice balmy morning at this AO was the perfect setting for this upper body beat down. 11 shivering Pax showed their dedication by coming out to test their mettle.
Mosey for one lap around the parking lot then circle up.
SSH IC x 25
3 count merkins x 10
Windmill x 10
Thang: Man-makers were on the menu this morning. But because not everybody knows what a man-maker is, YHC felt it was neceassary to go step by step, one move at a time to make sure all the Pax had a thorough grasp of this complex move. For the benefit of the reader, allow me to explain. A man-maker consists of a merkin, renegade row, clean, squat, and overhead press in sequential order, usually with a dumbbell or two.
The instructional break down of this move was divided into 5 segments with 5 pull-ups and one lap around the lot in between segments.
After it was evident that all Pax felt comfortable with the move, we completed only 10 man-makers then finished up with 5 pull-ups and a lap.
Mary included LBC’s, Freddy Mercury, Flutters, Box cutters, Reverse box cutters, Hanging knee raise, and Rosalita.
Every once in a while you hear a Pax say he passed on a workout because it was his “strength day”. Clearly he has never been to Foxhole. The strength component of this gear workout kills me everytime. Today was no different.
YHC wanted to target Chest and Back today but not exclusively. A nice mix of shoulders, core, and some cardio work made for a well rounded routine.
The crowd consisted of many of the usuals. It was a nice treat to see Bratwurst roll in (albeit late). The warm up was short and sweet and ample preparation for what was coming. Even at sub-freezing temperatures, it didn’t take long for us to heat up.
YHC finished up the first round ahead of the other Pax and was disallusioned enough to think that I could maintain my pace. But as usual, the guys at Foxhole brought their A-game and smoked me by the end. Although, much to my bewilderment, I did see Brat bringing up the rear on a lap or two. I didn’t think he was ever at the back of a run. Maybe just did it to make me feel better.
We did, however, all stick together throughout the workout. The Pax who finished the run first went back for the 6 and the next segment didn’t begin until we were all there. That’s the way George W. Bush would have wanted it.
Transitioning into Mary was a nice relief, even with Kirby’s multi-lingual 10-count as a segway. I ran out of exercises with 30 seconds left so Voodoo stepped up and finished us off. Ended with a COT and welcomed feedback from the Pax, which was mostly good. I’ll have to bring this one back again someday.
12 convicts escaped The Big House on a ladder constructed of pain on a brisk Monday morning. Cheddar upped the ante by dressing as an orange traffic cone.
Circle up around flag poles in front of baseball fields for COP:
Dynamic stretching on way to middle of parking lot in front of fields.
Mosey around the parking lot in a figure 8-ish pattern, stopping at each end and halfway for 10 civilian count reps of a called exercise. A different member of the PAX calls the exercise at each stop. Perform the current exercise, then all of the previous exercises that have been called (ladder).