5th Annual F3 Dads Camp

6 Comments

110

[iframe id=”https://www.youtube.com/embed/sp9kzmiiBEA” align=”center” mode=”normal” autoplay=”yes”]

REGISTRATION IS NOW OPEN

Buy tickets below!

The one and only F3 DADS CAMP is August 11 – 13.  This is to one camp you don’t want your kids to miss out on!  Bigger than ever this year!!!

For the 5th Straight Year F3 Dads is taking over YMCA Camp Thunderbird!  This will be the biggest and best camp to date – think all the great fellowship and activities… PLUS NEW THIS YEAR: Firework Show, Petting Zoo, Tubing, Boating and more!!!

Camp will be the weekend of August 11 – 13. We will build on the great success of the past four years to provide experiences that both you and your 2.0s will never forget.

This year will bigger and better than ever before with more activities: a Friday Night Pizza Party, Bigger Carnival, Outdoor Movie on Saturday night, Petting Zoo, Tubing and plus all of the Camp Activities!  You can also expect something new this year that will BLOW YOU AWAY!!  As always, we have full run of the camp with all the activities, air-conditioned cabins, and meals prepared by the Y staff. This event is open to everyone in the #F3Nation from Charlotte to Columbia, Raleigh, Statesville, Knoxville and beyond.

WHO: F3 Dads from across F3Nation and 2.0s of all ages

WHAT: Full-on summer camp experience with your 2.0s… Zip-lines, Horseback, Water slides, Archery & Riflery, Canoeing, Carnival and much more. All fully staffed with YMCA camp counselors. Check out the cable swing here!

WHEN: August 11 – 13 (Arrive on Friday 5pm and Depart Sunday around noon)

WHERE: YMCA Camp Thunderbird (located on Lake Wylie, just south of Charlotte)

WHY: 2nd F; Making memories; Building character; Having FUN!

HOW MUCH: $93 / person (includes lodging, meals and all the activities)

If you have any questions, please do not hesitate to reach out.

Halfpipe iamctoddwilson@yahoo.com or Blackjack davidrayres@hotmail.com

 

 

CLICK HERE to get your 2017 F3 Dads Jerseys

TClap |
0

Keep the train moving to stay warm

Leave a comment
  • QIC: Shady
  • When: 03/16/17
  • Pax: Bonsai, Frat Boy, Lil E
  • Posted In: Laces In

4 high impact men came out to face the bitter mid-20 degree temps the man above challenged us with this am.  Goal of the morning – keep moving!

After the quick disclaimer, and before any digits started to freeze up, we started out with a nice little mosey around the track with some high knees and butt kickers.  This was followed up with warmups including: SSH (x20), Imperial Walkers (x10), hillbilly walker (x10), windmill (x10), mountain climbers (x20), merkins (x10), Moroccan night club (x20), and low slow squat (x10).

Now that the PAX were “warmed up”, it was time to keep the blood flowing!

We started out with a nice Indian run called the Bataan death march – so many good ideas in the Exicon!  This exercise included the last person in line falling behind to do a rep of the exercise noted below, and then catch up to the running group when the new last person would do the exercise, runner would go to the front of the line in Indian run style, and so forth.  We did 3 reps / cycles which took us almost one lap around the track.

  • 1st up was 5 burpees
  • 2nd was 5 diamond merkins
  • 3rd was 5 wide arm

Next up was a mosey over to the low brick wall where we circled up for the “ATM” (another exicon gem).  This included the exercises below in cadence.  We did this twice…we needed to stay warm!

  • 15 alternating should touches (4 count = 1)
  • 10 tempo merkins (1,2,3 down; 4 up)
  • 10 fast merkins OYO
  • 20 american hammers (to mix it up)

We stayed in the same area and took advantage of the wall staring at us.  Taken from the exicon and modified was the “wall of fire”.  Everyone starts out with Peoples chair, while the last person in line does the exercises below while everyone else relaxes in their “chair”.  Once OYO exercise is done, PAX joins the wall and the next PAX goes…and so on.

  • 10 CDD
  • 10 LBC
  • 10 flying squirrels

Since our legs were burning, we decided as a group that we wanted to take the #LacesIn challenge when given 2 options for the last exercise of the day (way to step up Lil E)!!  We mosey’d over to the big hill going to the bigger parking lot where we did some Jacob’s ladder.

  • Started w/ 1 bomb jack at the bottom of the hill
  • Ran up the hill
  • Then 6 dive bomber at the top of the hill (then ran back down the hill…)

This took us to the end of our keeping warm session so we headed back to COT for 1 min of abs

  • 30 seconds of flutters
  • 30 seconds of freddy mercury

Wrapped it up with name-o-ramma, announcements, prayers and praises.  Nice work today men – had a great time with the small group. Maybe we can double our crew next time around with a 10-20+ degree temp change!

Shady

TClap |
0

The Ranch- Lets think about some things.

Leave a comment
  • QIC: Backdraft
  • When: 03/16/2017
  • Pax: Ginsu, Mainframe, Sugar Bug, Bigglesworth, Backdraft
  • Posted In: The Ranch

Wednesday evening the last thing on my mind was having to Q the next day. But when the scheduled Q messaged me and said his flight was delayed my mindset changed. He was even nice enough to send a weinke. Not that it was needed but after reading through it, it became apparent that YHC needed to read it and to pass along 4 words that we all need to think about and make sure not only we are being impacted by these words but that we are also striving to impact them on others.

Your probably biting your nails wondering what are these words he is talking about? Well keep reading if you want to find out.

5 guys showed up on this brisk 21 degree morning. For a little while YHC was wondering if anyone else was going to show up or would he have to work alone. Thanks for showing up guys.

We started with a little mosey to back of school for warm-up. 20 SSHs, 15 Windmills, 15 IWs, and 15 Peter parkers.

Mosey to Middle School stop for some Capt. Thors before the real fun got started. 1-4 up through 7-28.

Q than pulls out deck of cards. We will flip a card and do the number on card for reps of 4 different exercises. They are hand release push ups, flying squirrels, slow squats, and CDDs. Speed is not important. Good form is. While doing the exercises think about these 4 things.

FAITH

MARRIAGE

FATHERHOOD

COMMUNITY

after each set of exercises run lap. Flip another card.

Funny only 1 card below a seven ever got flipped.

COT

announcements- Easter egg hunt in Paradise on 4/1. P200 next weekend.

Prayers for Snap hooks brother in Law.

OUT

TClap |
0

Who has the Q? Me?

Leave a comment
  • QIC: Change Order, Fishsticks
  • When: 3/11/17
  • Pax: Culture Club, Sharkbait, Change Order, Senator Tressel, Falcon Crest, Spark Plug, Trucker, Fishsticks
  • Posted In: Alcatraz

Have you ever been at the store ready to checkout at the register and realize you forgot your wallet? Have you ever been stopped by the police and realized you forgot your license at home? Have you been to a workout and realize that you are the suppose to be the Q?  Change Order was faced with this predicament on Saturday.  Unfazed and without hesitation, he led the Pax through the first half of the workout. We began with a warm up lap around the park.  Next, we circled up for the following exercises:

Windmill

SSH

Plank Stretches

Back Stretches

Leg Stretches

Next, we paired up for a four corner circuit (starfish minus one leg).  The exercises we performed were 100 CDDs, 50 Merkins, 100 LBCs, and 100 Squats.  Once each exercise was complete, we ran back to the center for 10 Bomb jacks.  After we completed this drill, we finished up with some additional stretching.

The second half of the workout was dedicated to Maltz training.  On Friday, the Maltz challenge was cut short due to the lightning strikes that were uncomfortably close to Pax.  For the training, we continued with the same partner.  While the 1st partner started with the exercises listed below, the 2nd partner ran to the end of the parking lot with a brick in tow, dropped the brick, and returned to his partner.  Switched off until all exercises were complete.

Exercises:

400 Meter Run (all)

50 Pull-ups

Fireman’s carry (lunge walk)

50 Dips

100 Push ups

50 Knees to Elbows

100 Sit ups

400 Meter Run

For the remaining time, we told a slow mosey around the park, stopping briefly for some Ab exercises.

Announcements:

Egg Collection through March 18th for the Paradise community

Savage Race – 05/13/17

Can goods collection for Fort Mill Care Center

Prayers:

Change Order and M traveling in two weeks

Those unspoken

 

Always an honor!

 

 

 

 

 

TClap |
0

Frozen Tabata

Leave a comment
  • QIC: Senator Tressel
  • When: 03/15/2017
  • Pax: Fish Sticks, Shady, Frat Boy, On the Rocks, Bob the Builder, Straight Up, Donut Hole (FNG)
  • Posted In: Pantheon

It was a beautiful day at the Pantheon and eight men (including 1 FNG) met at Tega Cay Elem for another day of fun on the field.  Here is what they did:

The Thang:

Light jog around the back of the school and circle up on the field in front:

Abbreviated (for me) COP (all double count cadence):

SSH x 40, Windmill x 15, Morrocan night club x 20, Imperial walker x 20, Wide arm merkin x 10

Close up the circle a little for Tabata.

8 exercises and 8 sets of each exercise.  20 second set, followed by a 10 second rest.  The exercises were:

  1. Carolina Dry Dock
  2. Rosalita
  3. Mountain climber
  4. Squat
  5. Freddie Mercury
  6. Jumping Lunges
  7. Merkins
  8. Burpees

COT

Naked Man Moleskin

I love F3 in the winter time and was psyched to be out in cold, dry weather this morning.   No humidity and 27 degrees is much more appealing than temps over 65 degrees with humid air.  You can have that.    Had a couple guys show up with no hat (Shady) and  (yikes!) no gloves (On the Rocks, I think).    I will be checking with them later to see if they had any frostbite (that’s why we disclaim).   I had on winter gloves and my fingers (and toes) were numb when we finished.

Tabata is a great workout.  Chicken Wing introduced this to me a few years ago.  Although you stay in one spot the whole time,  the high reps and short rests make it a pretty intense workout.   When we got to exercises 6, 7, and 8, there was a lot of huffing and puffing from the Pax, and we all had to gut it out to the finish.

Welcome, FNG, Donut Hole who did a great job today.    He hails from Buffalo, NY and works for the Tega Cay Fire Dept. Don’t know how we ended up with that name, but he could do worse.

Everyone put out a great effort and it was my pleasure as always to lead the group.

Announcements/prayers/praises

Keep bringing coin or candy filled eggs to your AO’s this week.  Saturday is collection day at WEP between 8:30 and 10.

April 22, Magic Show at St. Paul’s Episcopal Church

April 23, Richard Shelton Run in Pineville (10K/5K/1mi) at the firehouse

Read your newsletter!

Prayers/praises:  My apologies, men.  I forgot to ask for prayers today.

TClap |
0

Thawing the Freeze with The Ring of Fire

Leave a comment
  • QIC: NASA
  • When: 3/15/2017
  • Pax: Witch Hunt, Bones, Cornerstone, Flea, Vinny, and NASA
  • Posted In: Abyss, The Fort

Wow. What a COLD morning. A few weeks ago I thought the weatherpeople of the US were way off and that Punxsutawney Phil had cataracts. No way we  were getting 6 more weeks of winter weather. Then Snowmageddon 2017 part 2 happened, and this morning gave me better perspective and more respect for those who forecast the weather. Six brave PAX showed up and gave testament to one of our 5 core principles – outdoors, rain or shine, heat or cold. Kudos to them! Vinny even came out a little early. It was GREAT to see him, and thank you Vinny for the huge bear hug. We missed you bro.

We rounded up the posse, no FNGs unfortunately, the disclaimer was disclaimed, and  off we went…..

A good run all around the school parking lot for a good 5 or so minutes to get the heart rate up and body warming. Then to the side of the school for COP:

  • 20 SSH
  • 20 WM
  • 15 IW
  • 15 Hillbilly Walkers (HW)
  • 20 MC
  • 20 Peter Parkers
  • Honeymooner, Downward Dog
  • 20 Moroccan NC

Now that we were finally warmed up…..much needed…..then a light jog over to the back school bus lot/basketball courts for the thang.

Ring of Fire

8 cones set up in a somewhat of a circle (even as OCD as I am, it was off a little). Each circle has some item of pain on it. Each PAX picked a cone to start on. Cone pain points (in no particular order):

  • LBCs
  • IW
  • CDD
  • Merkins
  • Flutters
  • LSS
  • Plank Jacks
  • Calf Raises

We started the ROF with 5 burpees OYO, then 1 minute or so of each exercise AMRAP. Then lunge walk to the next cone. Once the PAX returned to the cone they started on, we ran a loop around the entire parking lot. Then rinse and repeat starting with burpees, then so on. Everyone managed to get 2 cycles completed. Excellent work fellas!!

We had a few minutes left, so we found a wall and did some peoples chairs for about 30 seconds. Then to the COT.

Announcements:

  • We collected 156 Easter eggs for this weekend!!
  • Read your newsletter and get out there to make an impact!
  • Children’s Attention Home “Guidance” workout this Saturday 3/18, 4pm. CSPAN is on Q. It is gonna be awesome!
  • April 22 – Coinvergence at the Deep to celebrate its anniversary. Woo hoo!
  • Signups start this Friday 3/17 for F3 Dads Camp (Aug 11-13). That is guaranteed to be a good time. Sign up!
  • F3 Dads game at Charlotte Knights baseball coming up on Friday of Memorial Day weekend. Vinny and DaVinci already have tickets in section HR5, Let’s join them.
  • 5K Leprechaun Leap in Clover this Saturday 3/18 @ 9am, hosted by Clover branch YMCA. Benefits go towards YMCA’s Programs for Special Needs Children & Adults.
  • P200 is almost here…….so stoked!!
  • Ragnar is coming up
  • Mudrun is coming up

Prayers and Praises:

  • Prayers to Our Lord for all his blessings, and for his Son our Savior.
  • Prayers to Royale, his Dad, and his family with the struggles they are going for
  • Prayers to Brick House who is going to meet his Dad after a long, long time apart
  • Prayers to Cornerstone and his lovely little princess. She is a strong little lady!
  • Prayers to all the PAX dealing with marriage issues as mentioned yesterday at Golden Corral, and any not mentioned.
  • Prayers to all the PAX out there, whether it’s been said or unsaid, who are going through various struggles in their lives.
  • Prayers/Praises that all PAX are blessed with the strength, discipline, courage, and wisdom to help those in need. Sometimes all it takes is being there for people, offering them your listening ears.
  • Praises for all PAX who are pushing themselves and others through the gloom, those trying to better themselves, those who are trying to make an impact in others’ lives. Keep it up!
  • Praises for the 6 PAX who braved the cold and got out of the fartsack today.

Each of the PAX pushed themselves today, forging physical and mental strength, and encouraged each other while doing so. We are all in it together as one united force to improve ourselves and positively impact others we see in our daily lives. It is a commitment we make to ourselves and others to become leaders, HIMs. This is part of what F3 is about, and what I have become hooked on. You cannot find this in any gym. The brotherhood we have out in the gloom is what makes us all come out on “what the heck are you doing out there” weather days.

To each of you who showed up today in the gloom, and for those who could not – keep pushing yourselves, keep pushing each other, keep making positive impacts, and thank you for being you. Iron sharpens iron, and we all are getting sharper day by day. Keep up the great work.

With Thanks and Praise,
-NASA

 

 

TClap |
0

A Backblast when only 2 Pax show? Absolutely.

7 Comments
  • QIC: Dark Helmet
  • When: 03/14/17
  • Pax: Barry Manilow, Dark Helmet (QIC)
  • Posted In: The Ballroom

When a man fails to show for a workout because of the weather, YHC has been known to look unfavorably on such behavior. This morning was cold (low 30s). It was rainy. And though it didn’t rain during the workout, it was wet and cold and could’ve opened up at any moment beyond the drizzle that was gently covering us in mist (just to make sure we were extra chilled).
Maybe I should have called folks out. Maybe Barry Manilow and I should have packed it in when we were the only ones in the parking lot at 0515. Maybe we should have headed over to Golden Corral and worked out there… We considered all of those things… But we didn’t… we worked as two instead.

Mosey down to the Cul-de-sac
Circle up (line up?) for the following:

  • Windmills x 15
  • Weed Pullers x 15
  • Squats x 10
  • Merkins x 10
  • Richard Simmons x 15

Mosey up the hill and across Gold Hill to Publix.

4 corners escalator:
Round 1 = 10 reps
Round 2 = 20 reps
Round 3 = 30 reps
Then escalator back down to 10 of each… (30 again, 20, 10 — 6 rounds total)
Corner 1: Merkins
Corner 2: Squats
Corner 3: LBCs
Corner 4: CDDs

Then mosey back for COT.

===========================================

NMM:
When no one was there but me and Barry to work this morning, I initially thought, “this is stupid. I should either go back to bed, get a hot beverage with Barry, or go be around the other pax at a larger workout.” Then this thought lodged itself in my little brain…
What would a LEADER do?
Well crap… That ruined my plans to succumb; my plans to be an object to be acted upon, and not to be a force to act. I committed to lead a workout at a certain time and at a certain place. If I fail to follow through in the small things, then I will more easily fail to follow through in the big things… How you do anything is how you do everything, or so they say…
Later in the day, I thought, “write a Backblast for two people? Sure… then I can complain about things, or bust guys balls for not showing or whatver.” Then, that same thought…
What would a LEADER do?
Crap again. No call outs. No making this about me and whether or not I was butthurt or not over attendance or anything else. No. It’s not about me. It never has been, and I hope that I can do better to make it so it never will be…

Men. I love you all. This cause continues to give me direction and it energizes me to improve every aspect of my life. You are my brothers. You have unknowingly helped me survive some of the worst days of my life over the past 18 months or so, just by being there. By your showing up, and just being you, you have lifted my spirits. By showing up and making workouts terrible, you helped me leave a lot of frustration and angst out in the gloom instead of in my home. I may have missed you this morning, it’s true, but we all have things that keep us out from time to time. I’m not worried about that at all. Just keep coming out. I need you. We all need you. Don’t think that we don’t notice when you aren’t there. And definitely don’t think that your being there doesn’t matter. It does… to you, and to me, and to everyone else that you may come in contact with. This is true not only of the Gloom, but elsewhere also. You showing up makes a difference. Anchorman said to me once that sometimes a guy may come out in the morning and he’s just hoping that there may be someone to talk to about something that’s going on in his life. So we should show because we might be the only one that is there to hear him that day…
You can fake being interested, but you can’t fake being present. SYITG.

Helmet, out.

TClap |
0

No Rain at The Colosseum

Leave a comment
  • QIC: CSPAN
  • When: 03/14/17
  • Pax: The Prodigy, Ginsu, Bonsai, Dixie Chicken, Shady, Tesh, Sugar, & Biggelsworth
  • Posted In: The Colosseum

Weather was rainy and 40 degrees

Colosseum has a long corridor that we utilized to stay out of the rain

Warmup-O-Rama with all my favorites

Partner up with a Battle Buddy

Partner 1 would run the corridor, partner 2 would do an exercise, and then flapjack = exercises included CDD, BTW, peoples chair, flutter, LBC, Dips, Ierkins, calf raises, peter pointer, mountain climber, flying squirrels, and many many more of your favorites.

COT / prayer or praise / BOM

TClap |
0

If you ask for Burpees, well, You get Burpees

Leave a comment
  • QIC: Longshanks
  • When: 03/13/2017
  • Pax: Sir Topham Hat, Craw Daddy, NASA, Flee, Spoonman, Wild Thing, Bones, Davinci, Witch Hunt, Longshanks
  • Posted In: Quagmire

Davinci (site Q) put out last week that Monday would have some burpees with YHC on Q. I promised to take a burpee cone away for every 5 PAX that posted to Quagmire. 10 showed up this cold morning so the 9 a 10 burpee cones were taken away. Disclaimer given and off we went.

The Thang

Mosey over to Home Depot doing high knees, butt kicks, toy soldiers, and karaoke. Circle up for some COP:
20 SSH, 8 Burpees
15 IW, 7 Burpees
10 Windmills, 6 Burpees
10 Mountain Climbers, 5 Burpees
10 Slow Merkins, 4 Burpees
10 Slow Squats, 3 Burpees
10 Peter Parkers, 10 Parker Peters, 3 burpees.

Now that we got the Burpees out of the way Mosey to behind just fresh for the Main Course. 10 cones with 10 different exercises each in a parking spot. Do the exercise on the cone, then run a lap and then move to the next cone. 25 Minute AMRAP
10 Dips
10 Merkins
10 Carolina Dry Docks
20 Flutter Kicks
20 Squats
20 SSH
20 LBC’s
10 Lunges each side
10 Diamond Merkins
20 Plank Jacks

After 25ish minutes Mosey to the Wall
20 Count People’s Chair, 20 Dips
Rinse and Repeat

Mosey the long back past Best Buy to the flag.
2 minutes of stretching

COT and BOM

Announcements – CAH workout this Saturday with CSPAN. Bring filled eggs to workout this week for April 1st Egg Hunt in Paradise, Savage Race (and other races)

Prayers – Cable guy’s son, Royale and his dad, Injured Pax

Moleskin

Not much to say here. Thanks Davinci for getting me on the schedule out here. Awesome AO that is always very well lit.

TClap |
0

17.1 Armory Games

Leave a comment
  • QIC: Tesh
  • Pax: Assassin, Change Order, Cottoneye, TPS, River Rat, Tesh
  • Posted In: The Armory

A total of 6 pax made it out of bed for the post after a day of snow, in March.  Hey, there might be pollen out, but at least we got some snow to knock it down?  Amiright?

Warm-up:

Hillbillys, windmills, merkins, mountain climbers, followed by a stretch for the WOD.

This morning’s workout was brought to you by the 2017 Crossfit Games.  The 17.1 workout can be seen here:

https://project6-drupal.s3.amazonaws.com/cfg_open2017_event_17_1-10ednhsy6ewhd6.pdf

The weight was whatever you brought and instead of a box jump, it was a burpee KB jump (’cause in my book, box jumps as cardio exercise while “good intention”-ed does not seem well advised).

10(5 each arm)/20/30/40/50 snatches with 10 burpee kettlebell jumps between sets.  This workout seemed daunting at first but was all motor (and less bulk power than I had anticipated).  I don’t think I have ever sweat this much when it was 28F out.  I made a sweat angel through 3 layers.

This was followed up by a few exercises that were called out.  Flutters, pullovers, Chest flys, Protractor, Tricep extensions, Donkey punches (Tricep kickbacks), Squats, 20 yd Kettlebell carries, With the rest going to core… LBCs, Low dolly, Freddy Mercs  (everything with bell)

Moleskin

Prayers for family members, some are travelling and some are sick.  Prayers that well all get better and stay healthy through the next CSAUP we have planned…  It was fun guys, see you next week.

TClap |
0