Author Archive Gerber

F3 Dads Camp Ticket Release Update and Info

2021 F3 Dads Camp Tickets on Sale Monday!

Radar and team are hard at work lining up everything for Dads Camp this summer and the time is almost here to buy your tickets! The link to purchase tickets will be released this Monday (6/14) at 5:00 PM Eastern. If you found your way here via a re-tweet or forwarded mail, make sure to go follow @f3dadscamp on Twitter or join the #f3dadscamp channel on the Nation Slack to get the ticket link as soon as it is released.

As far as YHC knows, there has never been a Dads Camp at Thunderbird that did not sell out. This year, due to capacity limitations that Thunderbird has asked us to implement, we can only host 340 campers. That is ~100 less than last year. That means tickets will likely sell out faster than ever so, if you want to come to camp, be ready to buy your tickets on Monday when the link is released.

Please read this email in its entirety and ask any questions you have now (contact information below) so you are ready to sign up Monday evening.

What to expect:

  • The link will take you to a form where you can enter all your information as well as the information for your 2.0s that will be attending.
  • Once you submit the form, you will need to send payment via Paypal or Venmo. If your payment is not received within 48 hours of your form submission, your tickets will need to be released.
  • Once all tickets have been accounted for, the form will not let anyone else sign up. If tickets need to be released due to non-payment, an announcement will be made and they will be sold on a first-come, first-served basis.

A few other items to note:

  • Tickets are priced at $100 per person and include everything you have come to expect from previous years, including — Pizza party on Friday night, cabin for 2 nights, breakfast/lunch/dinner on Saturday, breakfast on Sunday, camp activities on Saturday & Sunday, Saturday night carnival & movie, bottled water throughout the weekend. Depending on available funds, additional fun will hopefully be available (e.g. the live music on Friday night).
  • As in years past, there will be no refunds for this event. If you purchase tickets and subsequently cannot attend, it will be your responsibility (we can help as we may have a waitlist) to find someone to purchase the tickets from you. In the past, no one has ever had an issue (that YHC is aware of) finding someone to transfer their tickets to.
  • Shirt design will be released and available in the gear store sometime in the next few weeks. We will make an announcement then.

For questions, you can reach Radar at You are also welcome to track YHC down on Twitter (@F3ThinMint) on the Nation Slack (thin_mint) or by email

– Thin Mint

Would you take out a kid for a Strava segment?

Ahh, the age old question…. what you would do for a segment?

Some have run red lights, cut corners, ridden on a bike or in a car, had someone else wear their watch, even paid off Strava developers (you know who you are)

Today we would find out.


When BC asked me 24 hours ago to Q the infamously sweltering Afternoon Delight it was a no brainer….


There are two Strava segments at Dogwood Park.  One is only 1/3 of a mile around the lake so I decided to basically build the entire 30 min workout around that segment….

So we started out with a nice mosey along the trail to the lake to warm up, then some warm up stretches, SSH, Imperial Walkers, you know my playbook

After Warmup:

Bear Crawl across the splintery hot wooden bridge in front of kids

Then mosey with stops for Merkins and Big boys until the other bridge.  There was a landscape guy that was getting annoyed at this point because he was trying to blow the path and wanted us to pass but we kept stopping for exercises.

Time for the MAIN event.  We were primed, we were warm, and we were ready to run the segment

Basically it’s a lap around the lake.  Starts with an uphill, then down hill by the dock area where every little kid and their mom hangs out in the path.  Could we dodge the bogies and not flatten any children in the process?

Everyone did great, Easy Button rigged the segment thanks to his developer friends killed the segment and took the crown

A few pax’s times didn’t seem to register correctly

Baio doesn’t have Strava.  When it was brought up:

The rest of the pax being made to run a segment in blazing hot conditions dodging children:

Next we moved on to some rock work with short runs between sets of Curls, Shoulder press, chest press, triceps while Easy Buttons neighbor hung around to watch

Off to the benches for some dips on our way to the stairs

5 burpees at the bottom, run up the hill or stairs, 5 big boys, run to wall for 5 mike tysons, back to top of hill/stairs for 5 big boys.  Rinse and repeat for 3 laps

Finish with a mosey up the path to the shade for some Hammers and H2H the last 2 minutes



Great job today everyone

Easy killed the segment

Raven was not far behind even though Strava didn’t pick him up

Cobbler was moving around the lake faster than I’ve seen him move in a while, great job.

Welcome Thanos – Came back to the gloom after a 4 year hiatus and with a last name Marvel was rewarded with… Thanos.  Strong work today

That Was Aggresive

Days come, days go.  Birthday’s come, birthdays go.

YHC has always tried to Q on his birthday but this year it fell on Sunday so….

Luck would have it that Ignition was open the next day…

What could be done that is different?

Not necessarily better, or great, or fulfilling, but different.

The FOUR main areas of the Ignition playground are:

  1. All of Cutty (we own it bitches)

2. Champion Forest (were here long before you Fuse)

3. The beautiful side of Lawson

4. The dumpy side of Lawson (we will let the Lawsonites determine which is which)

So, could an Ignition workout complete the ENTIRE OUTER PERIMETER of ALL FOUR AREAS IN ONE DAY????


might have be said multiple times today

might also have been overheard today

We also did manly stuff as well like 42 Burpees, 70 Merkins, Lots of Big Boys, Gas Pumps, Heels To Heaven, Shoulder Taps, and Curls/Presses/Triceps/Squats with a rock

At one point towards the end of the workout while we were headed deeper into Lawson someone said:

There was only one response

So we persevered and we finished:

It was apparent how happy everyone was after we were done

Our Strava record will forever be enshrined with the greatness of today’s accomplishment:

Well done gents, thank you for the opportunity to lead.

And The Clouds Parted

If you woke up at at 4:10 like I did, this is what is looked like outside:

So I was waiting for the text:

But I had a response text already waiting:

Because it wasn’t going to be this kind of day:

I’d much rather have it be this type of day:

If Zinfandel had it his way every day:

But I digress…..


The clouds parted, the skies cleared the rain was not an issue:


Would anyone show for the 5am pre-run?

Nails was there early and Bratwurst came in hot so the three of us headed through the woods into Champion Forest for a little jaunt before the main event:


DiCCS were given (Disclaimer, Cell phone, CPR, Safety)


  • SSH x 25 IC
  • IW x 20 IC
  • Moroccan Night Club x 20 IC
  • Jimmy Dugan (center, right, middle)
  • Plank for one minute
    • discuss 5 core principles of F3
      • Free of Charge (hell yea)
      • Open to ALL Men (damn straight)
      • Held Outdoors (Even in the rain….)
      • Peer Led (share the love)
      • End with COT (we got you)
  • Calf Stretch
  • Glidah stretch
  • Little Baby Mountain Climbers

The Thang:

  • Grab your cinderblock or kettlebell and rifle carry to the end of the lot close to COT
  • 10 cinderblock/kettle bell swings, rifle carry to next island, 10 cinderblock/kettlebell swings
  • Rinse and repeat to far end of lot (6 stops)

Mt. Chiseled

  • Rifle carry to side of Mount Chiseled
  • 10 blockees, rifle carry to top for 10 curls, rifle carry to other side for 10 chest press on back, rifle carry back up for 10 goblet squats, rifle carry back down
  • Repeat with 9, 8, 7,  of everything
  • Did 6 blockees and then time for something different

IPC flashbacks

  • 10 dips on blocks
  • Murder Bunnies from end of lot to first island for 10 dips
  • Murder Bunnies to next island, 10 dips
  • Backward rifle carry to next island, 10 curls
  • Backward rifle carry to next island, 10 curls

Backwards Captain Therkin Brick Web

  • Trade blocks for two bricks
  • 10 big boys with shoulder press w/ bricks, 10 American Hammers IC w/ bricks, 5 brick Merkins (all the way down)
  • Repeat with 9, then 8, all the way down to 1 on the big boys with shoulder press and American Hammers but keep the brick Merkins at 5 every time.
  • Plank for 1 minute on bricks
  • Have a nice day for 30 seconds holding bricks up




Solid crew of hard working cinderblock and kettlebell swinging PAX this morning

Some good mumblechatter as always, I think I remember dome discussion about a coach from Durham who is retiring after a year long farewell tour:

There were some discussion of the other team in Chapel Hill and how their coach decided to retire:

Thank you for the opportunity to lead today

Have a great weekend.


  • F3 Dads tomorrow morning at Briarcrest Clubhouse at 9am (1701 Laurel Hill Drive, Waxhaw, NC).  This a pure 2.0 and dad’s event so bring out your 2.0s (boys and girls) ages 3-4 and up.  We will be doing out “workout” from 9:00 – 9:45am followed by DONUTS, then swimming at the Briarcrest Pool from 10am to 11am, see you there!
  • Blood Drive coming up June 19th at Five Stones.  Sign up via Red Cross website or message Turnbuckle

What Does Being a R-E-S-P-E-C-T Mean?

So before we get to the workout, yesterday YHC texted Chastain to make sure he was ready for today.  He responded that he hurt himself at the beach.

So I next texted Glidah who responded he hurt himself playing tennis.

The next text went to Bottlecap who responded:

The terms of the team are classified but that’s what went down behind the scenes yesterday


Ok, ok, I get it…



Anyway, 13 HIM showed up to celebrate the man himself, Mad Dog as he tried to earn the “R” after his name today

It started out pretty light with music and even a few balloons and some arthritis cream

Even Kid Rock made his first Cowbell appearance

AND Transporter and Dasher went all in with two kettlebells each

Ice of course had his 50lb kettlebell

We then got to it:

  • Mosey to benches and wall by Hickory Tavern

40 kb step-ups with shoulder press / 10 kb Squats, then 5 burpees

  • Speed lap around the parking lot, kb swings for the six

30 kb step-ups with shoulder press / 20 kb Squats, then 5 burpees

  • Speed lap around the parking lot, kb swings for the six

20 kb step-ups with shoulder press / 30 kb Squats, then 5 burpees

  • Speed lap around the parking lot, kb swings for the six

10 kb step-ups with shoulder press / 40 kb Squats, then 5 burpees

  • Speed lap around the parking lot, kb swings for the six

Hot lap around the parking lot


At this point:


(Moneyball was not at this workout)

40 kb chest press on back / 10 kb flutters with kb above held high, then 5 burpees

  • Speed lap around the parking lot, kb swings for the six

30 kb chest press on back / 20 kb flutters with kb above held high, then 5 burpees

  • Speed lap around the parking lot, kb swings for the six

20 kb chest press on back / 30 kb flutters with kb above held high, then 5 burpees

  • Speed lap around the parking lot, kb swings for the six

10 kb chest press on back / 40 kb flutters with kb above held high, then 5 burpees

  • Speed lap around the parking lot, kb swings for the six



At this point in the workout:

Were we done??????

30 kb curls / 20 kb shoulder press, then 5 burpees

  • Speed lap around the parking lot, kb swings for the six

20 kb curls k / 30 kb shoulder press, then 5 burpees

  • Speed lap around the parking lot, kb swings for the six

10 kb curls / 40 kb shoulder press, then 5 burpees

  • Speed lap around the parking lot, kb swings for the six


The area in front of Hickory Tavern at this point:


Mosey w/ kb back to COT




At COT we sat there in our 50oz of pure American sweat and reflected

Bottlecap challenged the pax to talk about what RESPECT means and the talk turned to Mad Dog

Things heard:

  • Respect is to hold someone is high regard
  • There are quite a few “Respects” in our midst who are truly deserving of the title
  • Mad Dog has been there for others when a situation has turned sideways.  He will have the tough conservation out of love
  • Mad Dog has met for coffee and talked one on one with individuals
  • Mad Dog will open up and ask tough questions to others
  • Mad Dog shows up, works hard, holds others accountable
  • Mad Dog is held in high regard


So in closing.  Mad Dog.  Happy Birthday.  Welcome to the (R) club.  You’ve earned it and are worthy of the title.

Recalculate This

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)


  • Mosey to Lawson clubhouse
  • Dasher rolled his ankle somewhere close to the first Lawson entrance
  • SSH x 15 IC
  • IW x 15 IC
  • Jimmy Dugan
  • Calf Stretch
  • Glidah stretch
  • Little Baby Mountain Climbers

The Thang:

Get off MY lawn:

  • Mosey down the road and path to the bottom of Nightingale Rd.
  • 5k+ pace up Nightingale past Recalcs house to the top
  • New segment “Get off my lawn” in honor of old people and Recalc
  • Recovery jog back down
  • Repeat x 6

Mosey to the crosswalk on the bottom of Lawson Dr.

  • 5k pace UP Lawson Dr. to Southern Trace
  • Quick recovery
  • 5k pace DOWN Lawson Dr. to Mill Chase by entrance
  • Recovery jog to Crazy Cabin
  • 5k pace down Cutty entrance drive, around IPC 400 loop
  • Recovery jog til time

Done!  Most pax got between 6 and 7 miles.


Great crew this morning.

Animal is an animal and was crushing the hill repeats and runs in general.  Great job.

Ghosted refuses to wear shorts regardless of the weather.  I’m starting to think he has some tattoos or something he’s covering up.

Chastain is the king of the ¼ mile segments and the new record holder of the Get of My Lawn segment.

Dasher took a hard ankle roll running down Cuthbertson Road at the beginning and still powered through like a champ.

The LRC crew of Deflated, Smithers, and Foundation felt right at home in the territory and had no issues with the hills.  They did have an issue with the family photo and promptly boycotted and left right after the workout was over.

YHC channeled his inner Ice9 for the first time in decades and started dry heaving while running up Lawson Dr.  That’s a good thing, right?


Thank you for the opportunity to lead

A Circle with 4 Corners

Chilly May morning but 7 pax fought the below average temps and chose to not be average

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)


  • Mosey down the sidewalk to the roundabout by the stadium
  • SSH x 15 IC
  • IW x 15 IC
  • Glidah stretch
  • Upward and Downward Dog
  • Little Baby Mountain Climbers

The Thang:

The four cornered cirlce:

  • The loop around the Geeb Jungle (name on Google Maps) by the stadium has four corners. The turn by the rock pile/stadium, where the two paths converge, by the wooden benches, in the roundabout.
    • 1st corner Mike Tysons x 10
    • 2nd corner Big Boys x 10
    • 3rd corner Mike Tysons x 9
    • 4th corner Big Boys x 9
    • Keep going until 5 laps are complete and down to Mike Tysons x 1 and Big Boys x 1
    • Mosey to the alcove on the side of the high school

Donkey Merkin Big Boy Web:

  • 10 Merkins, 10 Donkey Kicks, 10 Big Boys
  • 9 Merkins, 9 Donkey Kicks, 9 Big Boys
  • Keep going all the way to 1 Merkin, 1 Donkey Kick, 1 Big Boy
  • Mosey to the middle school exit by the digital sign. Alternate at every light pole between
    • 5 Speed Skaters (2 is 1)
    • 5 Squats

Mosey across Cuthbertson road to the sidewalk and into The Courtyards at Wesley Chapel (an Epcon Community)

  • There are 6 side streets and a culdesac at the end
  • 5 Burpees at every side street and in the culdesac
  • 5 T Merkins on the way back

Cross back over Cuthbertson and mosey to the front of the Middle School to the benches

  • 10 Derkins, 10 Dips, 10 Step Ups, lap around the parking lot
  • Had time for two full laps and the exercises to start the third round

Mosey back to COT



Great crew this morning and everyone was moving.

Bottlecap was riding high after blowing the doors off of DC and kept the momentum going by leading from the front all morning.

Ice 9 was crushing it as usual.

Dunkin is getting stronger and faster every week and pushing the pace.

Hollywood has finally healed from running 1000s of slow trail miles and back to mashing the gas pedal at workouts.

Sugar Daddy kept his smile the whole time and didn’t get distracted with the 55+ community and rocked the back neighborhood

Ghosted continues to push himself and it’s showing as he’s getting faster every week.

Thank you for the opportunity to lead today.


  • Monday is MHM, aka Mental Health Monday.  ALL SITES WILL BE SHUTDOWN FOR A CONVERGENCE at Asylum at 5:15am.  Bring a chair and a blanky for afterwards because there is coffee, chick-fil-a, and a speaker on men’s mental health.  It’s worth the extra time to not miss this.
  • Don’t forget Afternoon Delight is an official Friday afternoon workout at Dogwood Park.  Due to schedules it can start at 12:00pm, 12:15pm, or 12:30pm (or maybe something else).  Point is, check GROUPME for definite start times every week

Patio Seating at it’s Finest

68 Degrees and Sunny.  Doesn’t get any better than that.

Seven dads and ten 2.0s apparently agreed.

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)


  • Mosey down the sidewalk to one of the middle school alcoves
  • SSH x 15 IC
  • IW x 15 IC
  • Squats x 15 IC
  • Jimmy Dugans
  • Glidah stretch
  • Upward and Downward Dog

The Thang:

To Rudy’s Shed:

  • Alternate between 5 Merkins and 5 Big Boy/Girl situps at every light pole
  • At the shed, wall sit
    • Air Press x 25
    • Jabs x 25 IC

Grab a Rock:

  • Walk to side of field behind shed (NO ROCKS ON FIELD)
  • Adults do curls while kids run to soccer goal and back, then flapjack
  • Adults do curls while kids run to other side of soccer filed and back, flapjack
  • Adults do presses while kids run to soccer goal and back, then flapjack
  • Adults do presses while kids run to other side of soccer filed and back, flapjack
  • Adults do presses on b while kids run to soccer goal and back, then flapjack
  • Adults do curls while kids run to other side of soccer filed and back, flapjack

Rocks down, run to other side of field in the shade and soft grass

  • Captain Therkin Web
    • 1 Big Boy/Girl, 1 Hammer IC, 2 Merkins
    • Increase BB/G and Hammers by 1 until
    • 10 Big Boy/Girl, 10 Hammer IC, 2 Merkins

Rocks back, Run back up the path

  • Alternate at every light pole between 5 Speed Skaters (2 is 1) and 5 Squats

Run back down the Alcove

  • 10 Donkey Kicks, 10 Mountain Climbers IC
  • 9 Donkey Kicks, 9 MCs IC
  • Run down side of alcove
  • 8 Donkey Kicks, 8 MCs IC
  • 7 Donkey Kicks, 7 MCs IC



What a wonderful night for Clyent Dinner.  The weather was perfect and the kiddos seemed to have a great time.  I love nights like this because I can get a little goofy with my kids while we workout and let loose.  And the kids get to see us Dads working out and building and shaping positive life habits.

Great to see Dunkin come out for his first Clyent Dinner and he brought out 3 of his 5? Kids.  Welcome Blades (likes roller blading), Kermit (loves reptiles and frogs), and Sprinkles (likes ice cream and had an ice cream shirt on with sprinkles).

Downrange in F3 Annapolis

Downrange at the Forge at Crofton Elementary School.

This was a running specific or run heavy workout that’s 45 min.  We did the loop around the parkway/golf course.  Got in around 5 miles with four stops for Merkins x 25.

Great group of guys lead by Chew Toy.  He moved to the area from Toledo and their strong F3 presence.

Goes to show how one guy can lead the charge to build an area.  They have 7 workouts a weeks now and are growing.  While running with the pax every time we passed a sad clown they would yell (and I mean yell), “Free men’s workout every Tues and Thurs at the Elementary School, 5:30am”.  It would have made Posse and Rubbermaid proud.  The cool thing is that TWO of the seven pax at the workout that day had been recruited by the very same method running by themselves in the morning in that neighborhood.  Don’t be bashful about giving away what we have freely been given.

Uprange to PWW

I’ve been wanting to try out Prestige World Wide (PWW) in Metro for  a while.  Sometimes they run the muthaship, so was hoping it was one of those mornings.  It was not.  So, I posted at 5:30am at the Dowd YMCA uptown this morning.

Here is my recap:



Opening Mosey


Circle back for the Six

Wait for others and do Mary

Cross streets together

Yell “car back”

run on sidewalks

Cross at lights

Wear headlamps

Don’t drop other pax during the workout

Wait for dropped pax to return before counting off and name o rama


That being said, it was a great workout, very tough and challenging.  Multiple parking decks and running through South End is awesome.  If you want to go to a workout that starts, continues, and finishes like Ice9 at Floater last year, this is your workout.  Buckle up and have fun, these guys are fast.

Mad Dog and Zin, don’t go to this workout, your head would explode.