F3 Dads is coming back to Walter Elisha Park this June

WHO: You and your 2.0s – boys and girls. If the kids can run, they can come! This is also a great opportunity to “headlock” men and introduce them to F3.

WHAT: F3 Dads workouts are a kid-friendly way to jack up the heart rate, while spending quality time with your kids. An F3 Dads workout resembles a normal F3 workout (nicknames, COPs, COT, outside, free), but is structured to get the 2.0s involved. There will be merkins, side-straddle-hops, 2.0 carries and burpees, but also games like tag, relay races and kickball! Each F3 Dad workout will end in a COT and prayer. Also it wouldn’t be official without some cool F3 names but in order to save time, think of a name for your 2.0 before the workout. They can participate in the name-o-rama or you can share it for them.

WHEN: F3 Dads will meet each Saturday in June starting on June 4th from 10:00 – 11:00 am.

WHERE: Walter Elisha Park – Fort Mill

WHY: Our kids spell love T-I-M-E!

Proverbs 22:6 Train up a child in the way he should go; even when he is old he will not depart from it.

Teamwork, leadership, camaraderie, smiles, and a gut-check worthy of Special Operations training.

Ooo and 12+ hours, a backpack, some bricks, some coupons, a little water and 35+ of your F3 brothers.

This, will be one of the hardest things you do. It will push you mentally, it will push you physically, it will make you want to quit, it will test you, it will be one of your greatest accomplishments.

This is the 2017 GORUCK Custom Challenge. A challenge is not about you, it’s about the pax by your side, the men that become your team.

Many of you have heard of a GORUCK Challenge, if not here is an explanation from GORUCK:
http://news.goruck.com/events/the-goruck-challenge-explained/

Just YouTube GORUCK and there’s plenty of good videos, here’s one from a 2013 F3 custom challenge:

You get the idea, you get a backpack, does not have to be a GORUCK ruck but they are nice, and fill it with bricks, or a ruck plate, 6 bricks (30lbs) if over 150lbs or 4 bricks (20lbs) if under 150lb, there will be a welcome party, rucking, missions, carrying heavy awkward objects and yes you WILL get wet.

Talk to any pax who has done a challenge before (Cobra Kia, Crab Cakes, Cornhole, Gears, Cable Guy) and they will tell you these challenges are among the hardest things you can do, BUT they’d do it again and again. GORUCK challenge is about the guy next to you, helping him, encouraging him, supporting him, and being accountable.

Ok, now that your interest is peaked, here’s the deal:
-Custom challenge, only open to F3 The Fort pax and surrounding areas
-April 28th or May 5th 2017
-Location – Fort Mill or surrounding area

How do I HC or sign up?
-HC by sounding off in the comments below and sending your first payment to WorldWide Leader via paypal (send to friend, its free, justin.laroche@yahoo.com)
-this $50 secures your spot
-the final price depends on the number of pax that sign up, GORUCK has a tiered system based on the number of participants
-0-35 participants costs $5,000 or $142.86/person
-if we have less than 35 pax, the price would be slightly higher per person
-if we have more than 35 pax, there’s an additional $3,000 and the price per person would be adjusted for all

We’ll refine based on the number of pax that HC.

To lock in the date, we will need to send $2,500 upfront to GORUCK, the remaining costs are due 30 days prior to the event. We’ll look to lock in the date as soon as we have our 35 pax.

We’ll do a second PayPal payment to lock in the date and a third to collect the remainder prior to the event.

When you soundoff below, please include your preference for either one of the dates above for the challenge.

There will be rucking specific workouts to help you train including a series of rucking challenges and programs to ensure you are prepared for the challenge.

Many F3 regions have tackled a GORUCK challenge and then a heavy, its time for the Fort to step up and challenge each other. Who are you EH’n for this event.

This will be a first come, first serve structure, payment secures your spot. If something changes between now and 2017, we’ll work with you and refund your money.

Let the rucking begin.

WWL

Pax,
We are 130 days out from BRR 2016!

What does that mean? You should be building your base miles and starting to think about your training plan.

Your base should include a few consistent runs a week, 4-6 miles in distance, stretching and core work. All of which will pay dividends in your training.

Your BBR specific training should start in about 1 month, in June, which gives you 14 weeks or so of solid training and some taper at the end.

What should your plan consist of?
– 3-4 runs per week
– at least one speed workout (tempo, fartlek, hill repeats)
– one LSD (long slow distance) customize this so that you build up week to week and you exceed your longest BRR leg, no need to be running more than a half marathon though
– hills, hills, and hills, you are running in the mountains, need i say more
– a few, not too many, double/triple downs
– Crowders Mountain runs
– Sat June 25
– Sat July 23
– Sat Aug 20

Fort running specific workouts:
– Monday, Flight Plan
– Tuesday, Swift (SOB Land) great speed workout
– Wednesday, Clydesdales
– Wednesday evening, Run-n-Gun
– Thursday, Laces Out (will begin speed work)
– Thursday, Tempo (Tega Cay)

Rock Hill:
– Sunday, Hills of Gloom

Feel free to tweet out other running options, lots of guys looking for miles these next 4 months!

Please consider adding stretching into your daily routine, the occasional yoga doesn’t hurt either.

Recommend investing in a foam roller or stick roller, use liberally!

Will consider other running/stretching clinics.

More to come.

See you in the gloom.