- QIC: Rooney & White Lightning
- When: 12/13/14
- Pax: Bayheim, Abu, Jeter, Darth Vader, Hard Drive, Mr. Clean, Mrs. Clean, McGuyver, Red, Chaser, Flash, Shocker, Change Order, Cartwheel, Maximus, Hasselhoff, Icky Woods, Man of Steal, Senator Tressel, Martin Kratt, Mongoose, Sprinkles, Flat Tire, Princess Peach, Sniper, Gears, Sweet Sweet, Brick Master, Jeckyl, Luigi, Jeckyl Jr., Chip Shot, Trucker, Low Boy, Semi-Truck, Rooney, Jellyfish, T-Rex, Zima, Hot Wheels, ACME, Catfish, Turbo, Magnum, Hardrive, Ivan Drago, Cornhole, Roadrunner, Cakeboss, Flipper, Cocky, Crawdad (FNG), Jack Rabbit, Little Lightning, Keeper, Solid State, Impala, Twister, White Lightning
- Posted In: Alcatraz, F3 Dads, The Fort
I dedicate this post to Jellyfish and T-Rex…the two greatest gifts God could have ever given me!
And so it is…that on December 13, 2014, after over 100 men and women attended The Fort/FiA Christmas party, 59 Dads and 2.0s posted for a #F3Dads workout on a beautiful December morning.
The Thang:
White Lightning on warm-up Q…
Line up
– jog to the fence and back
– butt kickers to the fence and back
– high knees to the fence and back
– Circle up
– SSH / IW / windmill / merkins / Mtn climbers x 10
– Circle Plank – tap person to your left and pass it around
Split up…Runners with White Lightning for 5k — Rooney on Q at Alcatraz with younger 2.0s
Runners:
– 2 miles to Trailhead park
– dads bear crawl up / 2.0’s merkins – flip flop
– dads bear crawl / 2.0’s lbc’s – flip flop
– plank o Rama
– mosey to the flag at veterans parks – pledge of allegiance
– Run to the YMCA
– COT
Bootcamp:
-Parachute – squat waves, merry go round, color swap
-Tunnel of Love – Dads plank & 2.0s go through
-Over Under – Dads plank and lay flat (2.0s go over under)
-Line Up bear crawl, lunge, jog (rinse and repeat back)
-Water break
-Everybodys it tag
-Sharks and minnows
-Windmill
-LBC
-LSF
-Superman
-Pull Rip Cord
-Merkin
-Russian Twist
-Windmill
-Mosey to baseball netting
-5 Burpees OYO
-Dads carry 2.O’s across field
-COT
PAX and 2.0s met at the Gold Hill YMCA after their split workouts for a 2ndF event on the soccer field. Hot Chocolate, coffee, Krispy Kremes and Dunkin Donuts filled the bellies of Dads and 2.0s. I would like to provide a special thank you to the M’s of White Lightning, Cake Boss, Mr. Clean, Zima and @wareaglesara (my M) for setting up the coffeteria! F3 would not exist without the sacrifices made by the M’s of F3 Nation.
I posted at The Fort on Saturday morning before the #F3Dads event. Aside from a great beatdown by Santini…he spoke of #Impact (Becoming men of #Impact). At the COT I watched Santini and Double D hand the Shovel Flag to CSPAN as the torch was passed to a new keeper of The Fort.
When I joined F3 in September 2013 there were no workouts in Rock Hill or Indian Land. There was no Coop, Ranch, Slow Burn, Golden Corral, or Flight Plan. These three men (Santini, DD, and CSPAN) of #Impact have inspired me to be a better man for the last year and a half.
Fatherhood is not easy, but it is one of the most important jobs I will ever have. Fatherhood is what made me realize the meaning of true sacrifice and the importance of being a man of #Impact. There is no greater #Impact I can have than on the lives of my two boys.
It was an honor to spend an hour with other men and their 2.0s Saturday morning. What a powerful image it is to see so many dads with their 2.0s. This is the America I know and love. This is the #Impact of F3. Men of The Fort…Thank you for the #Impact you have had on me and my boys!