Four men left their fart sacks early in the morning to participate in the pain. We were small in numbers today but large in effort!
COP- ran to the upper field, circled up… SSH X 10, IW X 10, Merkins X 10, mountain climbers X 10, rock hoppers X 10
Mosey down to football field and got on the 10 yard line. Sprinted to the other 10 yrd line , did 10 Merkins and sprinted back – plank 6″ for 10 second. Flap jack 5 times… Substitute Merkins for burpees, CDD, rock hoppers, diamond merkins
Mosey to top of grandmother mountain to the playground. Did 10 reps of declined Merkins, pull ups, and jump squats. Five total sets
Mosey back down to football field to 10 yrd line. Ran last 5 sets of gassers to get to our number 10 for the day. Exercises were Freddy Mercury, LBCs, heels to heaven, mountain climbers, Merkins.
Mosey to playground at top of stadium to finish off last five sets to get to ten. Excersises were Merkins, pull ups, jump squats
Ran stadium steps – one leg, other leg, hop up
Mosey to parking lot for Mary… Flutter x 10, 1legged flutter x 10, flap jack, mason twists x 10, lbc x 10,
The theme for today October 10 (10/10) was the number 10! No chatter but we were all grateful the 10 gassers were split into two groups of 5. Great work but all men – great location – honor to lead today!
20 Pax and 1 FNG set out in the gloom for what ended up being a nice little merkinfest.
The thang…
COP – 10 burpees OYO
SSH X 25
IW X 20
Merkins X 20
Mountain climbers X 20
10 burpees OYO
We then ran to Davey Park with 2-3 merkin stops along the way. Partner up on our arrival at the park for some merkin ladders. End up doing 210 Merkins per pax.
We then ran to the light poles and while partner A sprinted to the 2nd light pole and back, partner B would do said excercise. Flap jack.
Carolina dry docks, Merkins, burpees
Freddie mercury, Merkins, LBC
we ran back to home while doing merkin sets along the way
Everybody finished up w 10 Merkins before COT
Great work men! Many are training and getting a lot of miles under their shoes but everyone held up nicely with the additional running. Nice job on the Merkins- don’t know the exact count but it was definitely 300+. Welcome FNG Tom Tom the next time he passes through from New Hampshire!
it is a privilege to Q – thanks for the opportunity!
There will be NO F3 Dads 7/5 for Area51. We will see you 7/12 @ Beatty Park @9am. Alf will have the Q!!
12 brothers stepped out into the ice and snow this am not really knowing what to expect. 2 rucked in 6.1 miles – 2 rucked in 3.3 miles and 8 showed up for a pre kettle bell workout @ 0500. Strong work.
COP – (25) SSH, (20) IW, (20) slow squats
Bring the circle in a bit and we did 3 merkins and then everyone rotated left to our neighbors position and did 3 more merkins. Rotated clockwise till we got back to our starting point.
Grab a partner – one partner ran around the track while the other partner did an exercise. Flap Jack after each exercise… The exercises went like this…
Carolina Dry Docks, Stagger merkins, Reg Merkins
Flutter w KB press, Louganis w KB, LBC’s
Calf raises, slow squats w KB, Burpees
Diamond merkins, Stagger arm merkins, wide arm merkins
Rock Hopper, Heels to Heaven, LBC’s
Good work! Bring it in for Prayer
Its Valentines Day and unfortunately the two visuals i left with today were how Bull Dog carries his pill in his pocket (Dr. Dre would not approve) and how Radar brushes his teeth in the mornings w his red head lamp.
27 PAX (1 FNG) stepped out in the cold and quickly began to shred layers as they felt the warmth. The following workout provided the pain:
10 burpees for those who came to the KB preworkout and 15 burpees for those who did not show up till 5.30am.
Quick jog through the woods to Davey park parking lot and circle up for COP
* SSH X 15 (IC)
* Slow Squat X 15 (IC)
* Mountain Climbers X 15 (IC)
The blood was flowing so the work began…
Partner up – Partner one did excercise while partner two ran around parking lot island then flap jack. Here were the excercises…
* Merkins, Diamond Merkins, Decline Merkins
* Jump ups on bench, Calf raises, Jump Squats
* Heels to Heaven, Mason Twist, LBC
* Pull ups, Carolina Dry Dock, Plank 6″
Called an audible for 10 more burpees for those who came to KB pre workout and 15 burpees for those who didnt show till 5.30am.
Jogged back through woods to hill by baseball field – found partner again…
* partner one did merkins at bottom of hill while partner two jogged up hill and did five burpees. Flapjack. Repeat twice.
COT
31 Men showed up on a perfect Hump Day morning looking for a midweek pick-me-up. Little did we know that our age would dictate the amount of burpees we had to execute!
The Thang
Drop and do your age in burpees (6″ plank until everyone finishes)
Run down to football field for COP – 30 SSH, 25 squats, 25 mountain climbers, 10 1-legged merkins on each leg.
Mosey to track – run 1 lap – 10, 20, 30, 40 merkins at each corner – run is at 85% – no light jog! LBC’s until everyone is finished lap. rinse and repeat but replace merkins with carolina dry docks, then jump squats, then split squats for a total of 4 laps or 1 mile.
10 burpees on your own
Partner up and do 20 merkins slapping your partner’s hand between each merkin.
Line up on sideline and do 20 broad jump burpees and sprint back. Rinse and repeat but replace bjb with a bear crawl.
Jog up to the bathrooms and do a minute wall sit and then do 20 inclined merkins with feet on the wall.
Sprint perimeter of parking lot while picking up trash (water bottles/paper bags)
Circle up and do 30 lbc’s, 25 heels to heaven, 20 flutter kicks, 1 minute of 6″s
COT
Moleskin
Right out of the shoot Bulldog started calling guys out on the number of burpees they were doing. BD – you are on the north side of 30 – be careful!
Everyone seemed to keep a good pace during the 4 laps around the track especially as we worked the shoulders and legs. My apologies to the BRR guys – so much for the taper down!
Since there seemed to be many requests for burpees during the mile run – we had to throw in some more as we finished. Thanks for the suggestion Far Side!
Thanks for everyone being a good sport and getting a workout in as we picked up trash in the parking lot. Always want to leave our facility cleaner than we found it!
Great work gents – it was an honor to lead this morning!.
What a terrific time we had with our 2.0s at the final F3 Dads of the summer! We kicked off the fun at 0900 at Beatty Park.
COP – SSH X 20, IW X 15, squats X 10, squats with your 2.0 on your shoulders X 5, burpees X 5
Mosey down to playground and did circuit training. Station one was 10 step ups, station two was 10 declined merkins, station three was 5 pullups or a 10 second arm hang
Mosey over to hill – 2.0’s ran up hill and did 3 burpees while Dads were doing merkins, when 2.0’s got back down we flapjacked. Rinse and repeat 3 times.
Mosey up to softball fields where we had a kickball field, soccer field, and football field set up. Split the 2.0’s into age appropriate teams and played games. We switched games every 12 minutes so each 2.0 got to play all three sports.
Below are some pics Bugeater took of our morning. Thanks Bugeater! Enjoy! Thanks for your support with F3 Dads – we had great fun and all of the 2.0’s loved spending time with their Dads! Psalms 127:3 says that our children are a gift from the Lord!
The shovel flag was planted on a beautiful Saturday morning at Colonel Francis Beatty Park and 18 F3 Dads took to the field with 36 2.0s leading the way. Everyone to enjoy an hour of competition and fun!
COP
Merkins w 2.0 on Dad’s back X5
SSH x 20
IW x 20
Squats x 20
Burpees x5
Mosey to home plate of softball field – split dads into two groups
One group ran to first base and did 10 merkins, ran to second base and did 10 mountain climbers, ran to third base and did 10 carolina dry docks, came home and did 5 burpees. Group 2 ran to right field and did 15 lbc’s, ran to center field and did 15 bicycles. ran to left field and did 20 seconds of 6″, ran home and did 5 burpees. Flap jack.
Split the dads into four groups and the relay races began!
Animal walk relay races… Bear crawl, gorilla, crab walk, Duck walk
Suicide sprint relay races with tennis balls, Hula hoop (with Dad and 2.0 inside) suicide sprint relay race with tennis balls, potato sack relay race, potato sack relay race with Dad and 2.0 each have one leg in sack, relay race with 2.0 filling up cup of water and racing with cup on head and then splashing the remaing water on Dad’s head!
Mosey over to playground
Everyone go through one circuit of 10 declined merkins, 5 pullups or 10 second pullup hang, 10 stepups.on picnic bench
Moleskin – Some games are just better suited for the kids!! In an animal themed version of relay races several 2.0s were hilarious to watch their interpretation of what a duck walk or bear crawl should look like. Some dads found it difficult to get inside the hula hoop even before their 2.0 got in! If the cup of water in Dad’s face was refreshing than the buckets of left over water felt nice I’m sure! Overall it was a fun day with Dad and 2.0! See you next Saturday 6/29 for the final F3 Dads of the summer!
You have 2 more Saturdays to grab your 2.0 and bring him/her/them to F3 Dads!
WHAT: F3 Dads is a weekly workout where Dads bring their kids (boys and girls) for some fitness and fun. If your 2.0 can run (or you can run while carrying them) – they can come! The workouts resemble our typical F3 workout, but are structured to be fun for kids. We open with a COP-lite (merkins, side-straddle-hops, burpees, etc.) followed by a little fun and games (tag, duck duck goose, kickball, etc.) and close with a COT where every kid gets a nickname.
WHEN: 0900-1000 Saturday mornings in June… rain or shine!
WHERE: Charlotte South – Colonel Francis Beatty Park – Flag will be planted by Softball Fields
WHY: Share the F3 experience with your kids!
The Thang:
Mosey up to the softball fields to the launch pad for COP:
SSH X 15
Mountain Climbers X 15
Squat X 15
Merkin X 5
Mosey to outfiled of softball field – split up into 4 groups. Had 4 stations going…1) 10lbc’s 2) 5 squats holding as many kids as you brought 3) 10 SSH 4) 5 merkins with your kids on your back. in between each station, run 20 yards and do 3 burpees. Rinse and Repeat
played a game of duck, duck, goose while in the plank position
mosey down to the play ground and split up into 4 teams again. Stations… 1) 5 pullups 2) 10 step ups on bench 3) 15 LBC’s 4) 5 declined merkins. Rinse and repeat
mosey down towards lake near small field. split into 2 teams – one team jogged around the field twice while the team on the field played freeese tag. when you were tagged you had to plank unitl you were unfrozen. Flap jack.
We then split up into 4 teams and one Dad from each team was instructed to go to his car to retrieve his smart phone. We were ready for the scavenger hunt! we finished up with each team having to pose for these photos (2.0″s and Dads!)… LBC’s in left field, wheel barrow you r2.0 in right field, SSH in center field, piggy back squat on your Dad at home plate, plank with shovel flag as your back ground, human pyramid w lake in background, eberyone stand on one leg on picnic table, everyone on the slide at once.
Moleskin:
Great fun was had by all! Kuddos to Turkey Leg for sneaking his 5 month old out of the house for a nice F3 workout! We look forward to seeing yuo all this Saturday with Stone Cold as Q!