- QIC: Suplex
- When: 10/26/2024
- Pax: Band Camp, Boogie Nights, Suplex
- Posted In: F3 Dads
WARMUP: SSH, Windmills, Imp.-Walkers, Ch.-pickers. Disclaimer including why F3 & why they’re 2.0’s
THE THANG:
Phase-1: Obstacle Course:
#Reps = age of 2.0 (kid)
1. Entry: dad’s and kids – Burpee (#Reps = kids age for both)
1. Slides: climb up, walk down stairs
1. <5 - small slide
2. 5-10 - medium slide
3. >10 – big/twisty slide
4. dads: if not directly assisting: Low-Slow Squats
1. Swings: 4-count knee-tucks (modify-up = add a push up), swing-pull jump-squats
1. Dads: if not directly assisting: Mike-Tyson Pushups
1. Benches: inclined or declined Pushups
1. Dads: if not directly assisting: Crunches / Sit-ups
1. EXIT: same as Entry… Then move onto phase 2
Phase 2 – Carry and Jog
– every other cone: dad‘s pick up kids off the ground (if you have two, smaller/lighter one goes up on your shoulders.)
– Type of lift is up to Dad
– Kids must lift legs up (tuck or otherwise)
– Kids drop their legs, or dad puts kids down, Burpee for everyone before resuming
– At the next cone, dad and kids jog together to the following cone where they repeat previous instruction.
– Repeat around the perimeter of park, then go back to phase 1 (obstacle course)
MARY: no time
ANNOUNCEMENTS: F3 info given to FNG & a few passers by who were invited to the excess coffee/hot-cocoa
COT: Held… generic prayer offered