On Saturday, approximately 50 Dads and 2.0’s took to the fields and playgrounds of Harrisburg Elementary school just southeast of Ballantyne. This week was a different meeting place for the #SOB’s but all seemed to find it ok.
One could ask why the location was changed from the picturesque and fun field of the bulls. The reason became evident about half way through the workout. Read on…
The thang:
First, there was a quick disclaimer telling the kids they don’t have to do what a guy named Honey Bee says. In fact, it is probably better if they didn’t. Then we circled up on the basketball court for a quick warmup. Side straddle hop, toy soldiers, mtn climbers, and the crowd favorite daddy elevators got the blood pumping.
Then we moved just off the pavement and lined up shortest to tallest for leapfrog. The ground was surprisingly rocky here and the kids didn’t want to stay down low. Leap frog sounded much better in YHC’s head than it went down. Oh well. Off to the next idea.
After everyone was through, we ran over to the little kid’s fenced in playground and handed out 3 pool noodles to play freeze tag. After two rule iterations, we still had a hard time getting everyone frozen. There were some fast folks out there!
Next up was the main event, the Ninja Warrior course which has just been installed here at Harrisburg Elementary. Why did my school never have anything this cool? It is a legit ninja style obstacle coarse next to an already very cool playground. Just awesome. We had the 2.0’s go through once to get used to it and then the dads timed them for a few rounds. Everyone was fast but Spidey came in first with 0:33 seconds followed by a tie for second by Chase and Wolfpack at 0:36 seconds. A few dads couldn’t resist giving the course a run too. It was seriously challenging even for the dads.
Once everyone had given the course a few tries, we moved over to a grassy knoll where there was a conspicuous cooler sitting in the middle. There were a lot of guesses what may be inside. Bottled waters? Gatorade? Juice boxes? Nope. All that was in there was a big cup and a bunch of ice cold water. We then circled up for some drip, drip, drop to cool off. Played like duck duck goose except with dripping water for ducks and a gush of freezing water on the head for goose. It was a lot of fun. The kids got the biggest kick out of dousing the dads with cold water and it actually felt good after the initial shock wore off. One niner almost caught Favra in a foot race with a child in hand. Impressive!
Due to poor timing by YHC, we were officially out of time at the end of the drip, drip, drop, however, everyone decided to stay around for one more event that had been set up. In the grassy area across the driveway, someone had sprinkled a bunch of trinkets (dollar store toys left over from the winter F3 Dads event). The kids were allowed to search the area until all the trinkets were collected. We then had a BOP (ball of people) before telling everyone goodbye.
Sorry that we were over time and there was not an official name gathering (or official count). #bigQfail Everyone had a good time though and that is what counts.
Thank you for letting YHC lead. On this Father’s Day weekend, it means a lot for you men to be spending this quality time with your kids. F3 has many good parts, but F3 Dads is one of the most meaningful to me. The kids simply love having fun with their dads. We get to have this fun while showing them some leadership in action. That is good stuff.
As YHC rolled back into the AO after a quick pre-run and a full 5 minutes before official launch, a comment was made “surely all those cars cannot be for F3…” Wow was that wrong. By the bell of 0700 24 PAX had assembled to aid YHC in acknowledging the end of the 3rd years of gloom, humbling to say the least when RockZero has been averaging 12-14.
THE THANG
Mosey from launch point around the outside of the parking lot passed the ball fields up to the parking lot across from the hotbox where YHC had staged party favors. While Runstopper made a cameo for COP leadership, YHC and Hoover set the table. As such, no recount of COP will be available in this particular missive.
For the main event, weight plates had been set out on the lines of the lot in the below order:
45,35,35,25,25,10,10… The suicide was set to run out, grab a plate and stack it in order smallest to largest, then in reverse order returning plates to the designated line. Due to size, PAX were divided into 2 groups. While one group of 12 ran back to the launch and then out and around past the ballfields and back (around .75 miles), the other group began. Once a pax either retrieved a plate, 4 stations were completed:
5 inside to outside merkins (using bumper plates to elevate for the “out” rep)
10 ball touch squats with 20 pound slam ball
10 over-shoulder ball throws with 40 pound slam ball
10 squats with 60 pound sandbag.
Upon return of the running group flapjack for a lap. After both groups ran 1 lap, mosey to the hotbox for peoples chair passing slam balls in various forms. Repeat cycle above and then line up in two lines facing each other to throw the 20 and 40 pound balls back and forth up the line (with burpee after throw.)
One final round then carrying the party favors back to the launch. With 15 minutes left we moseyed to the far end of the lot for some elevator merkins with an AYG back to the cars. Finally circle of Mary and 3 minutes of burpees (target 40 reps) due to the 8 mens worth of missing rice (rough estimate on that one I’ll admit.)
MOLESKIN:
Despite the mumble chatter complaining about the complexity of the weinke, there was plenty of sweat and maybe a few tears shed over the ~3.5 miles and 60 minutes. Here in the dog days of summer its hard to gauge difficulty from sweat volume, but we were all winded at the end of the hour. Incredibly solid effort from all in attendance including 2 of 3 OG Rock site Qs (where was Hops?!?) Kotters to MallCop, good seeing you out there. We also had a guest appearance from Fragile who has been terrorizing Charleston for the last year after being a Rock regular prior to that.
Once we got to COP YHC had a chance to talk for a few minutes, including a retelling of the wheelbarrow and the Dolphin (yes Runstopper we know you won that particular race!) The opportunity to tell 23 PAX about the privilege it has been to be part of TheRock(zero) for the past 3 years and the honor it is to be a siteQ at the greatest darn AO in all of southtown was humbling. I have never been prouder to be part of a group than I am of A51 F3. The value of brotherhood, the examples of leadership, the personal growth both physical and otherwise have all been formative in my development to the man who I am today (good, bad or indifferent.)
Here is to another 3 years and beyond brothers, its a pleasure to lead.
AYE!
Flipper
I am pumped to announce that there will be a new AO launching in Indian Land on Saturday 6/24. The new AO will be named “BLACKHAWK” and will take place every Saturday morning 6:30AM – 7:30AM @ The Walnut Creek Park Athletic Fields located in the back of the Walnut Creek neighborhood just off of Hwy 521 or Jim Wilson Rd. in Indian Land/Lancaster, SC.
This AO has a lot to offer for a solid beat down:
Come Join us on Saturday for the Shovel Flag unveil and the BLACKHAWK maiden voyage!
-GENERAL
12 Pax entered the muggy Gloom of South Charlotte and left having endured an hour of tough interval work.
After disclaiming the Pax, we set out at a moderate mosey pace on Woodfox to Rounding Run. YHC had instructed the Pax to run the Rounding Run loop in a clockwise direction, but upon arriving at the start of the loop, YHC promptly turned right, or counterclockwise. Looks like YHC will be spending a portion of Father’s Day studying Clocks for Dummies. Or maybe the anticipation of seeing everyone’s favorite low rider, Ground Level, was just too great. After completing the warm up, the Pax regrouped on Strawberry for a bit of dynamic stretching (toes, heels, B-skips) before embarking on the main event.
5:00 @ interval pace, 4:00 recovery, rinse and repeat;
4:00 @ interval pace, 3:00 recovery, hey look at that, it’s 0609, head back to launch for name-o-rama and COT.
As the famous Kurtis Blow once sang, “We’re playing bassskettttballl, We love that basketball.” After a riveting NBA Finals, YHC thought it would be a good time to dust off last year’s bball boot camp weinke and get some 2.0s back in the mix.
PREGAME WARMUPS
THE TIPOFF
POST-GAME ANALYSIS
Pleasure to lead with a quirky workout. Great group of men. Privileged to have my son sweat with you and see how real men act . . . Supportive and Accountable . . . With a sense of humor.
Thanks to Moneyball for a great takeout prayer on this Father’s Day weekend. Wishing each of you a Happy Father’s Day WEEKEND #ExtendTheHoliday
ANNOUNCEMENTS
18 beautiful men gathered for my guest Q this morning to battle humidity and humility : ) One gentlemen (Header) had so much fun, he wanted to be counted twice!
Warm up before the warm up:
2 Minutes of the Merkin Wheel!
Warm up:
Side Straddle Hop (25)
Imperial Walker (20)
Low Slow Squat (15)
The Bupee (not Burpie) 20
The Hills are Alive:
Combination of a Plank Exercise and run up the hill ( Regular Plank; 6 Inch Plank; Elbow Plank; Shoulder Tap Plank; Toe Tap Plank). 5 Rounds Total
Track and Ab Partner Work:
Partner 1 and Partner 2 run to the opposite side of the track, then each performs 20 Real Sit Ups while the other partner holds his feet in a plank position. 4 Rounds Total
Partners in the Playground:
Partner 1 performs 5 Push Up Burpie’s and 20 Dead Man Hangs on the bar (10 each leg) and continues until Partner 2 runs a lap, then Flap Jack. 1 Round
Jack Webb Squid Style:
Start of with 2 Flat Bottom Double Leg Raises and 4 Shoulder Presses. Double up each exercise until 20 Flat Bottom Double Leg Raises and 40 Shoulder Presses (actually went to 50 on the last rep).
Burpie Finish:
1 minute of continuous Burpie’s on your own to finish the morning!
On Monday, June 19th, YHC will be Qing Base Camp in celebration (who celebrates with a painful workout?) of 2 years of F3.
We hear the stories all the time of how F3 has helped people. For some, it’s as simple as posting one or two times a week and losing a little bit of weight. For others, it has saved lives (see Winston-Salem news story a few months ago on F3). For YHC, there is not one aspect of my life that is not better because of F3 and all of you. When I first posted at Base Camp on 6/22/2015, I was not in a great place. After being fairly active for the first 30+ years of life, I found myself very, very inactive. I was overweight, always run-down, and didn’t have the energy to play with my 1.5-year-old 2.0. Hell, I struggled just walking up the stairs. On top of all that, I was lonely. Yes, I had my M and 2.0, and I love them more than anything in the world. I could not have asked for a better family. However, I was really missing that male bond that we all need. Then I found F3.
Well, now I just want to do a little bit to pay forward all F3 has given me. To help out with Speed-for-Need, YHC will do one burpee for every dollar that’s collected at Base Camp this Monday, 6/19. Burpees will be done at Base Camp on Monday, June 26th (and possibly 7/3 or 7/10 if enough comes in that I can’t do them all in one setting). So, come celebrate and cause some pain with some donations.
SYITG
Nine warriors came to party at F3’s only exclusive boxing training AO. With several new-to-boxing PAX, we focused on the basics.
Short warm-up lap around the parking lot
Footwork drills
Introduction to step, punch, drag & punch combo x 4
One-foot hops x 2
Pad/Gloves & Heavy bag
P1/P2 – Gloves and pads
P3/P4 – Gloves and pads
P5/P6 – Gloves and pads
P7/P8 – Gloves and pads
P9 – Heavy bag
2 min rounds
Shadow boxing
3 rounds
2 min each
Core/’Merican ladder
5 slow ‘mericans
20 LBC
4 slow ‘mericans
20 Toe-tap crunch
3 slow ‘mericans
20 side crunch R
2 slow ‘mericans
20 side crunch L
1 slow ‘mericans
20 Chippy Cross
Ring Review
There’s a lot learn when one starts boxing. Footwork, hand position, bob/weave, combinations, set-ups and blocking. To be good, you got to know where you body is, what you want to do and all the while anticipating your opponents moves. It’s not unlike life, to succeed you’ve got to know where you’re going, how to get there and in concert with others. Yes, work on yourself, but always remember you’ve got to work with and at times defeat others.
Thank you to Bullwinkle, Adobe, Arsenal and JWoWW for coming out to Fight Club for the first time. Keep coming back!!
(Written by Fault Line on behalf of Witch Doctor). This was just a classic sweaty boot camp. After a lengthy interactive disclaimer, 9 PAX left the Covenant Day parking lot to make their Friday that much better. This is what we did…
Mosey to sanctuary lot, circle up for COP – SSH, IW, mtn climbers, merkins X 15, plank variables
Run up each stair well and down heading toward rear parking lot. From there run through lot to lacrosse field, stopping at each light pole for 5 merkins (there is a lot of poles).
At field, partner up: 20 leg lift/leg throw things, flap jack, wheelbarrow across field, flapjack, bear crawl race, crab walk, dragon crawl, mosey back out to parking lot.
Run to hill stopping at each light pole for 5 merkins. At hill, 7’s with jump squat at bottom, burpee at top. Little round of Mary when finished. Run across lot…yep merkins at each light pole to benches in otehr lot. Partner 1 does exercise, while Partner 2 runs around median. Box jumps, derkins, dips, one legged squats.
Run back to main lot….more merkins at each light pole…seriously! Mixed mary…done.
Great lead by Witch Doctor. This was a sweaty mess to say the least. I was trying to keep from blacking out so if there was any idle chatter, I didn’t hear it. One note worth mentioning, there was a 50% “modify” on the crab walk. Make note if anyone is Qing in the future…not a fan. Announcements: Next week Covenant Day campus will be used for school activities, Skunkworks Tuesday will meet at Tennis Courts, Kevlar Friday will be converging with Joust at Charlotte Christian.
24 PAX with two fresh FNG’s, “Napoleon Dynamite” and “Kapowski” emerged from the gloom for my VQ this morning, much fun was had as we all got our inner cardsharks on for a little “Casino Royale.” Sally and Mary, those dreadful ladies, also reared their heads.
The Thang
Mosey around to the church parking lot for a little warmup consisting of our favorite: Side Straddle Hops, Imperial Walkers, and Merkins, mixed in with some laps around the islands in the lot before moving on the to main course.
Mosey to the rear parking lot for Matthew’s Elm for a little card game, played with a set of playing cards.
“Casino Royale” Workouts:
Merkins, SideStraddleHops, Low-Slow-Squats, LBC’s, Dips, Carolina Dry Docks, Lunges, Imp. Walkers, Jump Lunges, Flutter Kicks, Freddy Mercuries, Diamond Merkins, Burpees, Peter Parkers, all in some seemingly random order.
Rules: Each PAX draws a card from the top of the deck, number on card is the number of event we’d complete. In order to be finished, PAX much draw at least one Ace, King, Queen and Jack.
On Ace: PAX completes a lap around track
On King: 45 Second Plank
Queen, Jack: 12 and 11 reps
Joker: Sprint to the farthest end of the parking lot and back
PAX terminated this workout, moseying to the walls for some sits, with air press. 3 sets, with 10,15 and 20 reps before our beloved ladies showed up.
Circled back up for Sally, played to Moby’s “Bring Sally Up”. Switched between Merkins and LowSlowSquats per verse, drawing a bit of sweat from the PAX. Fun was had.Native American Run back around the school to finish out to Hail Mary, who sent us on our way.
Moleskin:
Peak51 got two new FNG’s this morning, Napolean Dynamite and Kapowski, awesome job to you, and welcome to our family. I’ll be off into the “Wild Blue Yonder” again, so I’d like to take out this opportunity to thank all the PAX I’ve met at Peak51 over the past year now, and all the support, love, and prayers you’ve given me in that time. Love this group. Thanks to Booyah for giving me the opportunity to take VQ this morning. Shoutout to Pop who put in the work at the Air Force’s Chaplaincy school while I was away over the year, and served as a mentor and motivator for me at USAFA.