Category: F3 Dads

The Sweati

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The Sweati
8/15/2020

Want to Run or Ruck and Sweat? Join YHC for both. Let’s get out of your comfort zone.

Come out and enjoy 5.75 miles of running or rucking. Included with your ticket is 3 pain stations that will test out if you have been posting to workouts over the summer/ Covid pandemic. This has been and will continue to be the summer sweatdown.

Launch from Coliseum (1025 Dave Gibson Blvd) you will be told where to go next.

Ruck- depart 0530
Run- depart 0600

Water will be available at pain stations. Bring your own if you are against trash.

Coffee will be provided by The Fort. Donations to the fund are accepted.

Q Source will follow at this site. Please bring chair and Q Source manual (not required)
Q source will start shortly after PAX catch there breathe.

Fellowship, popsicles, and coffee to follow.

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Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

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3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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The Cornerstone – Challenge ( One Year Long )

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To all the Pax of F3 Nation

Are you prepared to challenge your self for 2019? I am challenging all Pax’s to join me for 2019 we will take on one exercise for January (merkins single count) 100 reps every day. Then in February we will add another exercise which will be done every day on top of the 100 merkins and so on and so on. We will increase by adding one exercise each month.  These exercises will be above and beyond when you post. So by the end of the year there will be 12 exercises that need to be done everyday at the reps set.

Do you accept the challenge? Do you want to get better?

I will set the next month exercise and reps the week before to keep you on your toes

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Charter Band-aids for Little Warriors – PreBlast

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As most of the PAX in the Fort and Rock regions knows my 5 year old daughter (Emma) is a leukemia survivor. We still make a trip every 4 weeks to get blood drawn to check her counts at Levine Children’s Hospital. We also stepped up and raised money last year (Christmas time) for a fellow brother bout-time out of Area 51 son Jennings who has leukemia also.

It has come to my attention that the budgets have been cut in some of the pediatric departments and the first thing to go is usually the character band aids. You say how important is to have these band-aids? Well as far as the cancer kids go every time the have their PORT’s (Port is a small medical appliance that is installed beneath the skin. A catheter connects the port to a vein) which for some kids is traumatic they get a band-aid over it. For others that are done with treatment such as my daughter Emma has to go back for the next 21 years to get checked (mainly blood counts). This not always easy for instance this past Wednesday she was poked 3 times. Well at the end the band aid can put a smile on a child’s face. This also goes for those kiddos that have to constantly get blood work done not just cancer kids.

So what I am challenging you to do is every week you go grocery shopping buy at least one box or more of character band-aids girls or boys. Also Spread the word in every COT. I will tweet out what AO’s I will be at and if anyone wants to step up and help me collect that would be awesome.

I also challenge others in different regions to pull together and do the same thing. My goal is to gather as much as possible and split it between Levine Children’s Hospital and Novant Health Hemby Children’s Hospital (St. Jude Affiliate Clinic) before Christmas.

Let a simple act of kindness put a smile on a little fighters face.

AYE. Lets do this.

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F3 Dads Game: Boogers and Pickers

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I was at an F3 Dads workout with my two sons on June 9 at The Fort (WEP). It was a good turnout of F3 PAX and their 2.0’s. Airborne was QIC for the workout and led the kids and dads on a great COP followed by a mini Murph. It was great to expose the kids to a Murph! After the Murph and water break, Airborne huddled up with me to see what we could come up with something fun for the kids. He saw me arrive with a large mesh bag full of stuff. Oh I had something up my sleeve. I gave him a brief outline and he gave me the thumbs up to Q-Jack the workout at this point. So here it is…..

Boogers and Pickers

This is a little game we used to get the kids to play when I assistant coached youth soccer for my son’s teams (the younger groups, U-9 and under). It was a real crowd pleaser, the kids would look forward to it near the end of practice. Goal was to have fun and make them fall in love with the game, but they also got a workout with all the running and reinforced some basic kicking, trapping, and lateral movement skills.

What you need:
* Open field – size depends on number of kids/adults. Preferably level.
* Cones or something similar to mark boundaries
* Soccer balls or kick balls – ideal would be one for every kid, or one for every other kid at the least. I’ve also tried it with medium sized inflatable beach balls – that was a real hoot.

Field setup:
* Make a rectangular playing field. 2:1 ratio length to width ideally, but can be adjusted based upon number of people and/or age of kids. The idea is that the kids will not be too close to each other when they run from end to end, so if you have alot of kids make it a little wider so they are not shoulder to shoulder when they run. If you have alot of young kids, make it a little shorter when they have to run so they don’t get too tired too quick. You will get the  feel for what you need based upon numbers and ages of the group. You want it to be a little challenging, but more fun. When we played we had 25 people – about 2:1 kids to dads – so our field was about 10-12  yards wide by about 25 yards long. Mark boundaries with cones.

Team setup:
* Divide entire group into two teams – kids vs. dads
* One team will run – those are The Boogers (we let the dads run first)
* Other team will kick the balls – those are The Pickers
* Divide the Pickers in half. One half lines up spaced out along the length of one side of the field, the other half lines up on the opposite side. Divide the balls evenly on both sides of the field and give them to the Pickers. Pickers cannot be within 10 feet of the ends where the Boogers start. That’s the start zone.
* The Boogers are all at one end of the field, lined up abreast, not single file – they all run together at the same time, not one by one

LET’S PLAY!
* When the Q says – the Boogers are to run from one end of the field to the other. If they make it to the opposite side, they are safe. Do not return to the same end as they started. Just run from one end to the other and stop – that is one round of play.
* Pickers try to kick the ball at a Booger as they run – pick the boogers! They kick the ball from their side to the opposite, and trap and kick balls back across as they come to them. Pickers should move side to side as needed to trap incoming balls. If they have to go out in the field to get a ball, they have to return to a sideline before they kick it. Pickers don’t have to kick straight across, they can kick where needed to get a Booger – but they cannot kick into the starting zone and they cannot target a Booger who has made it to the other end of the field, the safe zone. Pickers can only use their feet, and are to keep the balls on the ground as much as possible when they kick. Only if you are using beach balls then they can air it out and kick high.  Dads – kick lightly!! Remember, we want this to be fun, don’t want anyone getting hurt.
* If a Booger gets hit by a ball as they run between the ends of the field, they immediately go to one of the sidelines and become a Picker, kicking balls to pick the other Boogers out there.
* Boogers are allowed to pause, dodge, jump, etc, to avoid being picked, but they have to run from initial starting end to the other end.
* When all Boogers are at the opposite end, no more kicking. That is the end of one round.
* Collect the balls, give them to the Pickers between rounds so they can be ready. That gives the Boogers a little rest.
* Rinse and repeat until only one Booger remains. That’s the Slippery Booger – the one that was impossible to pick – and the winner!
* Then the Booger team becomes the Picker team and vice versus, and do it all over again.
* Have the winner of the kids and winner of the dads come out in the middle and get a round of applause! They earned it.

TIPS:
* Some kids, and parents, are dang good at being Boogers. After a 3-4 rounds, there usually ends up being 3-4 kids or so (or dads) who can dodge things with the best of them, making it obvious it will drag out a while before there’s only one. What I ended up doing for the kids who were running is ended up making them stop 2/3 the way and go back – shorten the field, concentrate the kickers. For the dads who were tough to pick, I made them do 10 jump squats mid-way. Be creative if it goes on and on and gets tough to whittle it down to just one booger winning it.
* Seriously, try it with beach balls. The more the better. Little kids can kick them harder, faster. Also, you can get them up in the air without fear of hurting someone. Plus, sometimes they don’t always make it to the other side – those become obstacles in the field the boogers cannot touch or they become pickers.

Have fun with it!! Guaranteed the kids will have fun.

-NASA

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Cannoli Run 5-19-18 ft Speed For Need

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Twister and Bolt invite you the Cannoli Run (5k and 1 mile Family Walk) on Saturday, May 19, 2018! It is a fun family event and come out to be part of the Speed For Need teams! Vuvuzuela’s son Luka is one of our Track Commanders!

The Cannoli Run leads into the St. Philip Neri Italian Festival and we hope to have great attendance from the PAX and family again this year.

UPDATE 5-15: Celebrity F3 Runner is Rock Hill’s own Burgundy, Lucas McFadden of CN2! Watch him work his magic mingling and running with the crowd!

UPDATE 5-15: The ruckers will begin at the start of the race 9:00 am.  However, the F3-led prerace, family workout is at 8:15 am. Register online this week and arrive by 8:00 am.

UPDATE 5-14: Read the Speed For Need preblast. http://f3southcharlotte.com/2018/05/13/preblast-speed-for-need-st-philip-neri-cannoli-run-5k/

UPDATE 5-11: PAX #’s are a little low as of 5-11 compared to previous years. Get the family signed up!

UPDATE 5-9: We have secured a second Track Commander.

UPDATE 5-5: Speed For Need event Q is Scabby (Rick Gambs, (7zero4) 301-four900). We have 2 chairs in the run. FiA will also be part of our SFN pushing teams.

UPDATE 5-4: Ruck Division has been created led by Q Cornhole (John Ponder (eight03) 230-two002). 

UPDATE 5-2: We are proud to announce that Speed For Need is the charity for the Cannoli Run this year and a portion of race proceeds will go directly to Speed For Need! Help the cause with your registration!

The actual race is a one mile loop passing the festival/start-finish line 3 times (5k), great for observers…and also to stop at the cannoli tables to eat your 3 cannoli’s, if you so choose! Age group awards and King/Queen Cannoli to fastest male/female eating 3 cannolis. Team awards include fastest male and female team, most creative/enthusiastic team (youth and adult) and largest team.

Below is schedule. 

  • 7:30 am Speed For Need setup. SFN Q is Scabby 
  • 8:00 am  F3 PAX and family arrive.  Ruck Q is Cornhole.
  • 8:15-8:45 am  F3 Family Bootcamp Workout. CakeBoss is Q.
  • 8:45-8:55 am Pre-race stretch led by Barre3 of Fort Mill.
  • 8:55 am – Pre-race prayer and move into race positions.
  • 9:00 am 5k Start (SFN leading out, 5k, then walkers)
  • 10:00 am Age group awards and prize drawing
  • 10:30 am Kids 100 Yard Dash
  • After…the SPN Italian Festival!!!

More details:

Ruck: Ruckers will start at normal starting time but arrive by 8:00 am please. Ruckers need to be registered in the race. Cornhole on ruck Q.

Speed For Need: It is awesome we have SFN this year! VuVuzuela’s 2.0 Luca is our first Track Commander. We have secured a 2nd Track Commander.

Family Workout:  CakeBoss, etc, will lead the family pre-workout at starting at 8:15 am. Great EH opportunity and to advertise F3 to the Cannoli crowd,

Pre-race stretch: The prerace stretch from 8:45 am to 8:55 am has been given to one of the festival sponsors, Barre3 of Fort Mill.

Visit the website and get registered! www.SPNCannoliRun.com

Aye!

Twister, (9one8) 671-03zero9

Bolt, (803) 415-1946, thenewpauko@hotmail.com

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Family Ruck 001 – 11/18/17

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With the great success we had with Brew Ruck 001 back in March, we’re launching the family version, Family Ruck 001 on Nov 18th. As the name implies, this is a FAMILY event and we encourage and want Ms and 2.0s! No rucking experience needed, this is ment to be a family event not a CSAUP, so just grab a backpack, any weight or no weight is fine and let’s have enjoy some fellowship and rucking!

This is a 3.3 mile route within Baxter, with two stops along the way at Parks for a break for kids to play and activities.

The Start Point (SP) will be the Mushroom Pool (3387 Richard’s Crossing, Fort Mill), the route is detailed below and the EndEx will be the Baxter Town Center on Colonel Springs Way.

Start Time will be 15:00 (3pm), estimated arrival at EndEx ~17:00 (5pm).

For those looking for more than 3.3 miles, there will be a pre-ruck launching from the EndEx at 14:00 (2pm).

Nothing special required, your ruck, some weight and smiles, be smart about weight for 2.0s.

Please pack your own water!

Feel free to bring adult beverages for some 2ndF at the EndEx!

Route Map:

Route Details:

SP- Mushroom Pool

Miles

Cumulative
Miles

First Leg

SP down Richard’s Crossing, loop around end, back to Front St

0.46

Right on Front St

0.09

0.55

Right on Birkshire Heights

0.05

0.60

Right on Revival Row

0.35

0.95

Right on Olmstead St & back (dead end)

0.25

1.20

Right on Revival Row

0.04

1.24

Right on Birkshire Heights

0.14

1.38

End at Park at Birkshire Heights and Downing Dr

Second Leg

Head down Downing Dr

0.27

1.65

Left on Morris Hunt Dr

0.24

1.89

Left on Gardenia St

0.07

1.96

Jump on trail system

0.82

2.78

End at Allison Park

Third Leg

Right on Founders St

0.04

2.82

Right on Ellis Way

0.21

3.03

Left on Sonny Way

0.06

3.09

Left on Colonel Springs Way

0.20

3.29

End at Town Center field

Questions, comments, concerns, holler at WWL, Cobra Kai or CSPAN.

No patch has been designed or ordered, there are costs to do so, we are happy to if there is enough interest, let us know if you have ideas.

Aye!

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The Fort F3 Dads…week 2

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As my F3 Dads VQ, I had to solicit some help. This time, it was FishSticks himself and he brought his super-human 2.0, Sharkbait to make us all feel bad. We had 47 total post up at WEP for this week’s version of F3 Dads, The Fort style.

After a necessary disclaimer focusing on uneven ground, listening to your body and to please modify as the heat will sneak up on you, I dropped the bomb all the kids were waiting on…WE HAVE ICE POPS at the end. Boom, they’re all ours now.

Mosey to the center of the field for a warmup including:

SSH, Merkins, Squats, Mountain Climbers and more Squats.

FishSticks took the older kids and their dads off to do the following:

Lined up for some additional warm-ups: toy soldiers, inch worms, lunges, shuffle left, shuffle right. Break for water Dora 1-2-3. 100 Merkin, 200 squats, 300 sit-ups. One partner ran up the hill while the other performed the exercise. Break for water Back to the shady hill for abs lab. Flutters, American hammers, six inch plank hold, plank jacks, and super man. FNG 2.0 Rocky showed off his one armed merkin abilities. Back for some more water. Finish off with a Native American run around the field.

For the younger kids, we started with a bear crawl tunnel with dads in the plank followed by a over under drill with dads STILL IN THE PLANK.

We then took it to the hill without all the ant hills and as individual families, introduced a little Jacob’s Ladder. We went to 7 with Merkins at the top and Bomb Jacks at the bottom. So I could catch my breath and slow the head spin, we talked about why the dads find themselves doing this F3 thing and what we get out of it and why that’s important.

Then it got a little more interesting with 2.0 Carry races. The dads had to carry their kids from one cone to another (about 15yds) then bear crawl-carry them back. Those of us with multiple kids thoroughly enjoyed that last part.

Then the games were played: The wolf lunch time game for a very long time, sharks and minnows then the fence game.

We closed it out with COT and a great message from Bear Grylls and family about the importance of good decisions in life.

Great job 2.0’s and thanks to the dads for involving their kids in something that is so important to us.

As you were.

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VOTE – Hearing Helper App – Banks Trail Middle School, Fort Mill

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  • QIC: Chicken Wing
  • When: 02/14/2017
  • Pax: All PAX
  • Posted In: F3 Dads

Attention PAX of F3 Nation.  A local Fort Mill, SC middle school is competing in a national competition through the Verizon Innovation App Learning Challenge and has made it to the final 12 schools out of over 1800 participating teams. Their concept, if chosen, would be developed with the help of MIT students. My M teaches technology at BTMS and has been working with these students and the numerous others who who participated in this challenge. There are 5 teams that have a chance of winning the top prize from their school, one of which is through the Fan Favorite. If you could take a few minutes and text HEARHELP to 22333 it will cast a vote for our local team. You can see their app concept and current voting results here.

Verizon App Challenge

BTMS Verizon Innovative App Challenge Article

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PREBLAST – F3 DADS New Year’s Style, 13:00 at WEP on 1/2/17

Time to burn some of the Christmas and New Year’s calories and wear the 2.0s out a little bit with some F3 Dads. We will start at WEP at 1:00PM EST. This is a great way to get your kids and you started on the right track for 2017. Come with your 2017 word to share. We will start with a moderate WO and based on who shows up, we may split into groups for young, middle, and high school kids. I plan on taking the middle ages, so if you want to take your or old let me know. If not, we will keep it right down the line for all to enjoy.

We will end with a kick ball or soccer game, or both depending on numbers.

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