- QIC: Gears, Rooney, Cake Boss
- When: 06/11/16
- Pax: CSPAN, FN2187, Siegfried, Superman, Smokescreen, Mayhem, Teacup, Lizard, Lego, Schrute, The Dab, Princess Clara, Ginsu, Atlas, Marshmellow, Old School, Quack Attack, Fitbit, Flat Tire, Everest, Tigershark, Chedda, Molasses, Lilly Pad, Road Runner, Lil'e, Baconator, Crash, Cheese, Hotwheels, Zima, Junior, Hurler, Old Bay, Nemo, Geronimo, Warrior, Sapper, Thunder, Change Order, Lightning Bolt, Bear Grylls, Flipping Tiger, Arrow, Short Sale, Flip Turn, Bo'jangles, Soup, Chef, Sharkbait, Sea Horse, Fish Sticks, Bigfoot, Earlybird, Beacon, Backdraft, Pele, Raptor, Princess Pea, Royale, Tex, Jiffy, Sharknado, Jellyfish, T-Rex, Rooney, Roadrunner, Cake Boss, Brickmaster, Sweet Sweet, Princess Buttercup, Gears
- Posted In: F3 Dads
Temperatures in the 90’s couldn’t keep 72 of the PAX and 2.0’s from coming out for a great time at WEP for the second installment of F3 Dads Summer 2016.
Disclaimer was disclaimed and we split into two groups by age.
Younger 2.0’s with Rooney and Gears on Q:
Mosey to Circle up for COP, Exercises called by Jellyfish, T-Rex, Brickmaster, Sweet Sweet, and Princess Buttercup:
- SSH x 10
- Slow Sumo Squat x 10
- Windmill x 10
- Merkin x 10
- Peter Parker x 10
High Impact Man Obstacle Course – Dad’s alternated Plank and Superman 5 yards apart while 2.0’s crawled under plank and jump over Superman. Rinse and Repeat with the Dad’s swapping position.
Water Break
Noah’s Arc – 20 Yard Animal Walks with 2.0’s
- Bearcrawl
- Koala Bear
- Monkey
- Unicorn
- Bunny Hop
- Crab Walk
Water Break
Sidewinder Seal team Squats – Dad’s Lock Arms side by side and Assume the squat Position, 2.0’s crawl through in sidewinder fashion. Rinse and Repeat.
Sharks and Minnows
Water Break
Finished with Tunnel of Love
COT
Fusion (Older 2.0’s) with Cake Boss on Q:
Mosey to COP
Co-Q Roadrunner led warm up
- 15 SSHs
- 15 Squats
- 15 Moracan Night Clubs
- 15 Imperial Walkers
- 10 Merkins
- 15 Hill Billy Walkers
Mosey to trees
- Toy Soldiers
- High Knees
- Butt Kickers
4 cones with exercises on them. 1st Round bear crawl to each cone do excercise. Complete all 4 run back to start 2nd round. Rinse and repeat with frog hops to each
- Mtn Climbers
- Peter Parkers
- Ski Hops
- Carolina Dry Docks
2 innings of kickball, Kids beat dads 5-1
Mosey to playground and partner up
- 1-squats
- 2-run around playground
- Flapjack
COT
NMM:
A great time with great PAX. My oldest (Brickmaster) has been asking me if he could lead a workout for a long time, so I was really psyched to have all the 2.0’s of the Q’s call some exercises and get into the workout. Great showing by all and what I hope are great memories for the years to come!
Honor to Serve.