Preblast: #F3Dads Community Service Day (and all other F3’ers too)

  • QIC: Honey Bee
  • When: 06/18/16
  • Pax: All PAX with and without 2.0's - Let's make this huge!
  • Posted In: F3 Dads

Note: The following announcement does not affect F3 Dads workout at Col. Francis Beatty Park which will meet at the normal place and time at the baseball fields.

However, the SOBDads workout at the Bull Ring is cancelled on June 18. Meet at Anne Springs Dairy Barn instead (see below).

#F3Dads would like to invite the men of F3 to join in a community service event at Anne Springs Close Greenway.  Many of us enjoy the trails of Anne Springs on a weekly basis and now is our chance to give back.  The Anne Springs volunteer coordinator has created an opportunity just for F3’ers and 2.0’s (age 2 – old).

You don’t even need to have a 2.0 to join in the fun!  Everyone’s invited! Let’s show them what F3 is about and show the kids what it means to give back to the community in a big way.  The goal is for 30 to 60 men and 2.0’s to join in the effort.

After the work is complete, we will have a picnic lunch at the Nature Center and venture down to Lake Haigler for some lakeside fun!  Here’s the plan…

Saturday June 18

8:45 am – Arrive at the main Dairy Barn parking lot at Anne Springs Work Location

(mention you are with the F3 community service group for free entry)

9:00 – 10:30 am – Split into three groups and make a difference

Group 1: Clean up trees and limbs from the sides of the entryway

Group 2: Clean the entry sign area and lights leading down to the Dairy Barn

Group 3: Repair the gravel road where it has washed out over the winter

10:30 – 11:00 am – Clean up our tools and mosey/drive to the Nature Center (Picnic Location)

11:00 – 1:00 pm – Enjoy a picnic lunch together at the Nature Center and Lake Haigler

Note 1: M’s are welcome to join in the fun at the Nature Center/Lake Haigler.  Just have them mention they are with the F3 group to get free admission through the Lake Haigler gate at the location in the link.

Note 2: For logistics sake, the picnic lunch is BYOE “bring your own everything” style (or sweet talk the M into bringing it later).  YHC will bring some waters and the F3 Dads dodgeballs for fun.

Logistics:

  • The volunteer coordinator (Caitlin) will have tools, trailer, and gloves for us. However, look over the list of tools below and bring what you can from home as well.
  • All workers must have closed toed shoes and a water bottle. Water will be provided in large coolers.
  • Remember sunscreen and bug spray (although I will bring some in case you forget).
  • Restrooms are available at the Dairy Barn
  • Wear your F3 shirts to represent! Bring a few shovel flags for some added flare.

Tools Needed:

  • Sling blade and/or weed eater with metal blade for brush removal
  • Sheers and/or limb cutters
  • Flat head shovels
  • Chain saws (2 or 3 total)
  • PPE for power tools
  • Gloves for all (c’mon we are F3, we have gloves laying all over the car – bring ‘em)

If you are like me, you love what Anne Springs Close Greenway does for the community.  To have a recreation area like this in our backyard is amazing.  Let’s give back!

See you there.  Email Honey Bee (jlevins9@hotmail.com) with any questions.

Please comment below or email with your RSVP so that we can plan tools and water amounts

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Hotness at F3 Dads

  • 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

 

  1. Mtn Climbers
  2. Peter Parkers
  3. Ski Hops
  4. 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.

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F3 Dads – Summer of Sixteen – South Charlotte / Ballantyne (SOB Land)

  • QIC: Lex Luthor/Alf - Area51, Honey Bee - SOB Land
  • When: All Summer Long
  • Posted In: F3 Dads

UPDATE – NFL Play 60 has been cancelled. July 23 is now open. See below for updates.

The F3 Dads workouts at Col. Francis Beatty Park and at the Bull Ring in Ballantyne have been huge successes with up to 30 or 40 in attendance each week. The workouts were such a success in Ballantyne, they were extended into July/August. Please see below for the remaining workouts this summer.

#SOBDads Workout 9:00 – 9:45 am @ Bull Ring
Honey Bee (jlevins9@hotmail.com) Site-Q

July 23 – NFL Play 60 – Cancelled – Rest up for next week!
July 30 – #SOBDads – Bull Ring – Wild Turkey Q
Aug 6 – #SOBDads – Bull Ring – Bratwurst Q
Aug 12-14 – F3 Dads Camp – Camp Thunderbird

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PREBLAST for F3 Dads / 2.0 WO at The Patriot

Attention F3 Dads! Come join Catfish and YHC as we conduct a fun but INTENSE workout for our 2.0s! This EPIC experience will take place at the Patriot on FEB 27th, 2016 at 1000.

My 2.0 AKA “HOTROD” has been asking for weeks when he can post next! Let’s get the next GEN of F3 PAX and FIAs in the routine early!

Boys and girls are welcome!

Hope to see you there.

Turbine Out!!

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F3 Dads 2nd F Star Wars

Gents

Make it a full on 2nd F weekend: December 20th, the day after the great F3 Christmas Party- (Thanks Funhouse!), we have another opportunity for 2nd F.  This is an F3 DADS event.  Bring your 2.0(s) boys and girls for the 3:50pm showing of Star Wars, The Force Awakens.

Here’s the deal:

  • What: Star Wars Movie
  • Who: All Pax and 2.0(s) (boys and girls) are invited.
  • When: Sunday December 20th
  • Where: Manchester Cinemas, Rock Hill, SC
    • Time: 3:50 show time.
  • Why: F3 Dads.  Spend time with our 2.0s and give them the same experience we had as kids.  And transport back to when we were kids ourselves.  Wearing your Han Solo jacket or Yoda ears is purely optional.

This is opening weekend and the screen cannot be reserved.  The 3:50 time slot will sell out.  Call the theater or book on line for this show time.  Currently there are 230 seats open.  I anticipate our group to be atleast 100-150 ppl.  25-50 Pax each with kids.  Book ASAP…that is, after you finish booking your tickets for the Christmas Party.

Q’s- talk up in your COTs

Thanks

 

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Preblast – F3 Dads Charleston with 2nd F Immediately After at Park Day, 11/14/15

  • QIC: F3 Dads
  • When: 11/15/2015
  • Pax: All PAX
  • Posted In: F3 Dads

F3 Dads is coming to the Holy City.

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 11/14/15 at 10:00 with Park Day (Ms and 2.0s) starting somewhere around 11:00AM.

WHERE: F3 Dads at Etiwan Park, Daniel Island (Right Across from Bishop England) and Park Day is at Children’s Park at the end of River Landing Dr.

WHY: 2.0 fellowship….share the F3 experience with our kids. Promote fitness with our kids!

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

FELLOWSHIP: Bring a change or clothes, slap on some extra deodorant, and come on out to celebrate Park Day on Daniel Island immediately after F3 Dads at Children’s Park. It will be a day to come on out and enjoy the fellowship with your F3 brothers, Ms, and 2.0s.

“New” activities planned for this year’s event are a Teacups Carnival Ride, a Corn Hole Tournament, Georgia Disc Dogs Frisbee Dogs Acrobatic exhibitions and Family Field Day games and activities for all ages! Returning favorites will include a giant mountain slide, jump castles, mechanical bull, bungee trampolines, 30′ climbing wall and face painting galore. In addition there will be Pet Rescue agencies, a trackless train ride, wild one obstacle course, triple sports cage and even a golf driving range cage. There will also be staff and players from the Family Circle Tennis Center and Charleston Battery conducting interactive soccer and tennis demonstrations. Other exhibits and activities include pony rides, petting zoo, clowns and more.

An action-packed dance and music entertainment line-up is also scheduled for this year’s Park Day, including performances by Daniel Island’s Peace Love Hip Hop. Stage entertainment by The Electric Company dance band, bluegrass from Common Ground, Two 3 Ways, a highly energetic band, covering 80s and 90s hits, Motown and Big Band classics as well as Park Day’s finale performance by headline band, Soul Fish, a four-piece party rock band playing a variety of music styles and whose motto is, “to have a good time, all the time”. So please join us as we know you’ll have a great time at Park Day.

Park Day will also offer extensive food and beverage options with a total of 19 food and beverage vendors, including a “Food Truck Rodeo” with 11 of Charleston’s favorite food trucks, collectively offering tasty lunch items of all kinds. There will also be “Field of Treats” cart vendors on the field that day with 6 of your favorite concession vendors. The Daniel Island Grill will set up an on-site Sports Pub, offering food, wine, beer and a 5 TV Mobile Entertainment Unit for watching your favorite college football games.

Since its inception fourteen years ago, Park Day has helped raise more than $298,000 for a diverse collection of more than 60 area non-profit organizations, making it one of the region’s most successful and broad-reaching charitable events. Once again this year, proceeds from ticketed activities will benefit our chosen collection of 2015 Park Day Non-Profit beneficiaries.

Park Day takes place on Saturday, November 14th from 11 am – 4 pm. Admission and parking are free. In order to raise money for participating non-profit organizations, some activities will require a fee. For more information, visit www.danielislandparkday.com.
(Please Note – Should the event need to be rescheduled due to severe weather conditions, the event will take place on Sunday, November 15th from 11:00 am – 4:00 pm at Children’s Park).

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F3 Dads – The Fort – Take care of your six

  • QIC: Rooney & Spiderman
  • When: 06/27/15
  • Pax: Brickmaster, Gears, Sweet Sweet, Transplant, Megaforce, Solid State, Big Apple, Cartwheel, Maximus, Jumper, Old Bay, Picaso, Dash, Bernake, Beast Mode, Corruption, Chaser, Flash, Wildcat, Panther, Man of War, Hot Wheels, Zima, Tiger, Howitzer, Thing 1, Thing 2, Thing 3, Thing, 4, Thing 5, Badger, High Life, Heat Wave, Power Man, Mayhem, Cheetah, Burgundy, Fairy, Gerry T, Wall Ace, Cheeseball, Crab Cakes, Lil E, Lilly Pad, Road Runner, Bounty Hunter, Baby Bounty, Roadhouse, Rapunzel, Red Helmet, Dark Helmet, Cupcakes, Sirano, Dominator, Axel, Short Stop, All Star, Catfish, Pepperoni, Splash Lightning, Pink Tank, Spiderman, Jellyfish, T-Rex, Rooney
  • Posted In: Alcatraz, F3 Dads, The Fort, The Reservation

65 Dads and 2.0s posted for The Fort’s final #F3Dads workout of June 2015. What an inspiration our 2.0s are to each of the PAX. T-Claps to White Lighting for organizing this months events.

Rooney on Q. Disclaimer then mosey to warm-up.

Warm-O-Rama:
SSH x 10
Low, Slow, Squat x 10
Windmill x 10
Merkins x 5
Mountain Climber x 10
Peter Parker x 10

Circle Plank:
Tap the person to your right and pass it around. We started in two places. Recover after you were tapped twice.

Over Under:
Dads alternate Plank and lying flat. 2.0s go under the plank and over the legs of the Dad lying down.

Water Break

Animal Walks:

Line up shoulder to shoulder along path for some animal walks. Each walk is about 10 yards out then run back.
-Bear Crawl
-Koala Bear Carry – Dad carries 2.0 on back … hold the hand of other 2.0/2.0(s)
-Monkey Walk – squat and waive arms around
-Duck Walk
-Unicorn – 2.0 on Dad’s shoulders and flapping arms. Dad uses hand on forehead as horn and trots around.

Prayer and turn over to Spiderman for Q

2.0 Capture:
2.0’s line up 10 yards from Dad. 2.0s take off running 40 yards. Dads take off after their own 2.0s and try and catch them. Scoop them up and hug them if caught. Reverse direction. Rinse and repeat!

Kid Curls:
-Choose one of your 2.0s (or rotate per set) – 10 curls using your 2.0 x 3
-Choose one of your 2.0s (or rotate per set) – 5 bench presses using your 2.0 x 3

Mosey to hill for the Pack Mule:
-Dad carries one 2.0 up the hill
-Both run down
-Dad does merkins (The digits of your Dad’s age added together – i.e., 46=4+6=10)
-3 sets

Water Break

Sharks and Minnows (4 sets)

COT

The most powerful moments at an #F3Dads workout for me are the laughter I hear and hugs I receive from my 2.0s. These memories are ones I will always cherish! However, posting with my 2.0s isn’t perfect. Jellyfish and T-Rex always groan and complain some during an #F3Dads workout. They have also mastered the art of bellyaching about being tired and hot.

I started to think about when I post … I do the same thing my 2.0s do! I just don’t always say it to the other PAX. I bellyache a lot inside and sometimes it manifests in a grunt or groan. I push through because of the men around me. The men I’m accountable too. The men who give me encouragement. As a member of F3 we look our for our six!

I forget sometimes that my 2.0s are little and expect them not to complain when they have to do merkins at the top of a hill. I was reminded on Saturday that they need us like we need our F3 brothers. During a Dad’s workout they need us to chase them, carry them, hold their hand, hug them, wipe away tears, bandage a scraped knee, get them some water and even some encouragement. They are my six!

God bless our PAX, our community and this great country!

AYE!

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F3 Dads – The Fort – Alcatraz – Rock Hill – Indian Land – Pre-Blast

F3 Dads is coming to WEP June 6th, 13th, and 27th!

What is F3 Dads?
An opportunity for fathers and their kids to spend time bonding with each other and other PAX while participating in an F3 (Lite) workout.

Where and when will this workout take place?
-WEP
-June 6th, 13th, and 27th from 9:30 – 10:30
-This will allow the PAX to attend their preferred Saturday workout, enjoy post-workout fellowship, and gather their 2.0’s.

Who can attend?
This is an opportunity for The Pax and their 2.0’s, boy or girl.  There is not an age requirement.  I am guessing that the majority of the kids will be between kindergarten and 8th grade.  This is also a great opportunity to “headlock” men and introduce them to F3.

What will the format of the workouts be?
The workouts will be similar to F3 workouts, but lighter and with kid-friendly exercises / activities.  After warming up there will be more fun exercises / activities such as Relay Races, 2.0 Carries, etc.  Each F3 Dad workout will end in a COT and prayer.

What about F3 Names for the 2.0s?
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. Jellyfish and T-Rex are the F3 names of my 2.0s.

What about Naming new FNGs (New members of the PAX)?
We will name them in the COT!  2.0s will enjoy that.  Remember Pusher’s church rule.

Questions???
You can DM me on Twitter (@F3Rooney) or DM White Lighting on Twitter (@WeaThree)

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F3Dads of #Impact

  • QIC: Rooney & White Lightning
  • When: 12/13/14
  • Pax: Bayheim, Abu, Jeter, Darth Vader, Hard Drive, Mr. Clean, Mrs. Clean, McGuyver, Red, Chaser, Flash, Shocker, Change Order, Cartwheel, Maximus, Hasselhoff, Icky Woods, Man of Steal, Senator Tressel, Martin Kratt, Mongoose, Sprinkles, Flat Tire, Princess Peach, Sniper, Gears, Sweet Sweet, Brick Master, Jeckyl, Luigi, Jeckyl Jr., Chip Shot, Trucker, Low Boy, Semi-Truck, Rooney, Jellyfish, T-Rex, Zima, Hot Wheels, ACME, Catfish, Turbo, Magnum, Hardrive, Ivan Drago, Cornhole, Roadrunner, Cakeboss, Flipper, Cocky, Crawdad (FNG), Jack Rabbit, Little Lightning, Keeper, Solid State, Impala, Twister, White Lightning
  • Posted In: Alcatraz, F3 Dads, The Fort

I dedicate this post to Jellyfish and T-Rex…the two greatest gifts God could have ever given me!

And so it is…that on December 13, 2014, after over 100 men and women attended The Fort/FiA Christmas party, 59 Dads and 2.0s posted for a #F3Dads workout on a beautiful December morning.

The Thang:

White Lightning on warm-up Q…

Line up
– jog to the fence and back
– butt kickers to the fence and back
– high knees to the fence and back
– Circle up
– SSH / IW / windmill / merkins / Mtn climbers x 10
– Circle Plank – tap person to your left and pass it around

Split up…Runners with White Lightning for 5k — Rooney on Q at Alcatraz with younger 2.0s

Runners:
– 2 miles to Trailhead park
– dads bear crawl up / 2.0’s merkins – flip flop
– dads bear crawl / 2.0’s lbc’s – flip flop
– plank o Rama
– mosey to the flag at veterans parks – pledge of allegiance
– Run to the YMCA
– COT

Bootcamp:
-Parachute – squat waves, merry go round, color swap
-Tunnel of Love – Dads plank & 2.0s go through
-Over Under – Dads plank and lay flat (2.0s go over under)
-Line Up bear crawl, lunge, jog (rinse and repeat back)
-Water break
-Everybodys it tag
-Sharks and minnows
-Windmill
-LBC
-LSF
-Superman
-Pull Rip Cord
-Merkin
-Russian Twist
-Windmill
-Mosey to baseball netting
-5 Burpees OYO
-Dads carry 2.O’s across field
-COT

PAX and 2.0s met at the Gold Hill YMCA after their split workouts for a 2ndF event on the soccer field. Hot Chocolate, coffee, Krispy Kremes and Dunkin Donuts filled the bellies of Dads and 2.0s. I would like to provide a special thank you to the M’s of White Lightning, Cake Boss, Mr. Clean, Zima and @wareaglesara (my M) for setting up the coffeteria! F3 would not exist without the sacrifices made by the M’s of F3 Nation.

I posted at The Fort on Saturday morning before the #F3Dads event. Aside from a great beatdown by Santini…he spoke of #Impact (Becoming men of #Impact). At the COT I watched Santini and Double D hand the Shovel Flag to CSPAN as the torch was passed to a new keeper of The Fort.

When I joined F3 in September 2013 there were no workouts in Rock Hill or Indian Land. There was no Coop, Ranch, Slow Burn, Golden Corral, or Flight Plan. These three men (Santini, DD, and CSPAN) of #Impact have inspired me to be a better man for the last year and a half.

Fatherhood is not easy, but it is one of the most important jobs I will ever have. Fatherhood is what made me realize the meaning of true sacrifice and the importance of being a man of #Impact. There is no greater #Impact I can have than on the lives of my two boys.

It was an honor to spend an hour with other men and their 2.0s Saturday morning. What a powerful image it is to see so many dads with their 2.0s. This is the America I know and love. This is the #Impact of F3. Men of The Fort…Thank you for the #Impact you have had on me and my boys!

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The Fort – F3 Dads – Reindeer Games/Frostbite 5K

When: Saturday, December 13th

Where: Alcatraz, aka Runde Park in Tega Cay

Time: 9:30 – 10:30

Who: Open to all PAX and their 2.0’s, boy or girl.  There is not an age requirement.  The majority of kids will be between ages 4 and 14.  This is also a great opportunity to “headlock” men and introduce them to F3!

What: F3 Dads is an opportunity for fathers and their kids to spend time bonding with each other and other PAX while participating in an F3 (Lite) workout!

The Thang:

The Frostbite 5K, as well as the normal F3 Dads workout (Reindeer Games), is designed to create an opportunity for dads and their 2.0’s to challenge themselves physically and strengthen relationships.  This is an opportunity to experience a group of people pulling together to encourage and motivate each other. #F3Counts

Here’s the scoop…The men of F3 and their 2.0’s will meet at Alcatraz to warm-up. We will break into two groups after everyone gets their muscles moving and blood pumping.

  • The first group (Reindeer Games), younger 2.0’s who are not quite ready for a 5K, will stay at the park and continue a F3 Dads workout until 10:30.
  • The second group (Frostbite 5K), older 2.0’s will follow the paved trails and sidewalks through Tega Cay and finish at the gravel parking lot behind the Gold Hill YMCA. There will be at least 1 pain station along the way. The total mileage is about 3.25 miles.

Upon completion both groups will re-group and meet at gravel parking lot behind the Gold Hill YMCA, for Coffee, Hot Chocolate, and fellowship.

FAQs:

  • This is open to all PAX, kids or not, and is a great double-down opportunity.
  • We will need to plant some cars at the YMCA and carpool to Alcatraz/Runde.
  • We need a couple of volunteers to help provide: coffee, hot chocolate, water, and donuts.  Please IM White Lighting on Twitter @WeaThree if you able to assist.
  • The Reindeer Games workout for younger 2.0s will be similar to F3 workouts, but lighter and with kid-friendly exercises/activities. After warming up there will be more fun exercises/activities such as Relay Races, 2.0 Carries, etc.
  • Each F3 Dad workout will end in a COT and prayer.
  • 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.
  • The adult PAX will name new FNGs (new members of the PAX) in the COT! 2.0s will enjoy that.

 

 

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