The first edition of F3 Dads for 2015 was held at Walter Elisha Park on Saturday.    Approximately 75 Dads and 2.0’s  joined together for some fun in the sun to kick off the summer.  Here is what they did:

The Thang:

Cake Boss at Q

Mosey the path for drill bits warm up
First stop-10 squats
Second stop-10 Piggieback squats
Run down hill across field
Third stop- 15 SSHs
Fourth stop- 10 Piggieback merkins

Line up on tree line
2.0 sprint to 3rd tree and back
Dads sprint to 3rd tree and back
2.0s bear crawl then sprint and back
Dads bear crawl then sprint and back

Big COP
10 imperial walkers
10 Piggieback squats
10 LBCs
2.0s run around COP while dads do 10 merkins

Hand off to Senator

Divide Pax into 6 groups and line up for a 2.0 carry relay race

Dad’s carry their 2.0 across the field to the stopping point and return to the start.  When all the 2.0’s have been moved to the other side, dads carry dads to the other side.  First group to get everyone across wins

What time is it Mr. Wolf?

Assign 6-8 dads to be wolves and the rest of the group as sheep.   Put about 20 yards between the sheep and the wolves.   The sheep ask “What time is it Mr. Wolf?”  The wolves respond with a time (1-12 o’clock), and the sheep take  the corresponding number of steps (1-12) toward the wolves. This repeats with the sheep asking, ‘What time is it Mr. Wolf?’, and the wolves responding with a time.  Finally, if the wolves respond with “Lunchtime”, the wolves turn around and try to catch the sheep.  The sheep that are caught become wolves.  Continue until all the sheep have been caught.

Mosey to the hill for Run Up and Roll Down

Run up the hill, do one merkin, and then roll down the hill.  Repeat two more times if you can (most could not).  Rolling down the hill makes you dizzy!

Count off by 10, and get with your group for Crack the Whip.  Everyone in your group hold hands. to form a whip.  The person in front starts running in a ziz-zag and pulls the group with him.  The person at the back of the line gets whipped around.  We did this and made our way back to a shady spot for COT.

Moleskin

Wow!  What a blast to co-lead the first F3 Dads session of the summer!    Big fun was had with a large, enthusiastic, group of 2.0’s and their dads today.   It is truly quality time spent with your children when you can use them as weight vests or ruck sacks,  and get a great workout together.   I love F3 Dads because you get to meet the 2.0’s that you hear about during workouts and at coffeteria, plus it introduces your kids to something that you hope they will want to keep doing as they get older.

A few shout outs:

To Mrs. Cake Boss for making the emergency run of freeze pops when we found out we were short.

To those Dads who carried both of their children at the same time during the 2.0 carry relay.  T-claps!

To those that rolled down the hill all three times without splashing merlot/grape juice – impressive!

To Ross Thompson, aka Bomber (2.0 of Flat Tire),  for leading the closing prayer during COT.  When I Q’d my first F3 workout, the thing I was most worried about was saying a prayer out loud at the end. To hear a young child do it in front of that large group, with such poise and confidence,  is very inspiring to me.  Well done, young man.  You made your daddy proud.

F3 Dads continues next Saturday, June 13, 9:30am,  at Walter Elisha Park.  Don’t miss it!

Announcements:

Support Alex’s lemonade stand in Baxter to raise money for children with Cancer.  This runs every year in Baxter.

This morning 95 men converged on The Patriot for an OBT and Dredd-led beatdown. OBT started with a Ball of Man thanking our Creator for another day and the strength to complete the workout safely. Always a humbling experience to share time with these strong men. We are blessed.

The Thang

Mosey to the Sullivan Middle Football Field for a COP led by OBT. Circle up for the following:

• SSHs
• Merkins
• Planks to Elbow Planks

Dirty McDeuce Round One

• 12 Plank Jacks
• 12 Hello Dollies
• 12 Squats
• Lap around the track

Dirty McDeuce Round Two

• 12 Larry Craig (Wide Arm Merkins)
• 12 LBCs
• 12 Mountain Climbers
• Lap around the track
• 20 Flutters for extra credit

Dirty McDeuce Round 3

• Stagger Merkin (6 each side)
• 12 Heels to Heaven
• 12 Jumping Lunges
• Lap around the track
• 15 Squats for extra credit

Dirty McDeuce Round 4

• 12 Crab Rolls
• 12 Freddie Mercurys
• 12 Cadence Count Burpees
• Lap around the track
• Planks for extra credit

OBT shared some thoughts with the Pax about how he let his workouts slip this winter. What brought him out of the funk was teaching others to lead FNGs when we leap to other locales. That day fired him up. He told us to find the thing that gets you out of the fartsack in the morning. The world says to take the blue pill. Brush it off and take the red pill.

Hand off to Dredd for a quick BOM. Jumped right into:

• SSH
• 10 count followed by 10 Flying Squirrels OYO
• 9 count followed by 9 Flying Squirrels OYO
• 8 count followed by 8 Flying Squirrels OYO
• 7 count followed by 7 Flying Squirrels OYO
• 6 count followed by 6 Flying Squirrels OYO
• 5 count followed by 5 Flying Squirrels OYO
• 4 count followed by 4 Flying Squirrels OYO
• 3 count followed by 3 Flying Squirrels OYO
• 2 count followed by 2 Flying Squirrels OYO
• 1 count followed by 10 Flying Squirrels OYO

Dredd called a Switzer (half circle in front of the QB – Dredd). He explained a couple rules to us.

• Rule 1 – there are no rules
• Rule 2 – expect the unexpected
  • We then proceeded to jump the fence and form 2 lines

Dredd called another Switzer

• Rule 3 – leave no man behind

Mosey to Cherry Park

• SSHs
• Merkins
• Rosalitas

Another Switzer

• Rule 4 – it’s not over until Hansbrough’s mother gets a check

Jacob’s Ladder

• 50 yard run to the top of the stairs for a Flying Squirrel. Run 50 yards back.
• Repeat 6 more times for 7 rounds total
• Those that completed early had the pleasure of another round (see Rule #3)
• Flutters for extra credit
• LBCs
• Bomb Jacks

Switzer

• Rule 5 – A man must have a code
• Another 10 Bomb Jacks

Mosey to parking lot for

• Diamond Merkins
• Merkins

COT

A 95 man namerama took some time. That number doesn’t count the men that bailed at the halfway mark. Great BOM closeout by Pusher.

Naked Moleskin

One year ago, The Patriot was launched with 34 men – 6 from Rock Hill. Since then, we have routinely had 100 plus men spread over 4 Rock Hill AOs. I am humbled and proud to share the pain and praises with you all. Thanks OBT and Dredd for starting this whole thing and for F3 The Fort for bringing it south of the river. Also, congrats Santini on being named CN2 Athlete of the Week. Burgundy brought the camera crew to spread the word on what F3 means and why we do it. Santini had a good impromptu word for the men in the area. We are here to plant and grow groups to increase male leadership in the community. The credit goes to everyone who gets up to workout together. Don’t use the excuse that you aren’t in good enough shape to be out here. We all got in this shape because we continued to show up for our F3 brothers.

I’m not sure what Tinker Toy has in mind for tomorrow, but I can guarantee it will be tough. Only I am dumb enough to schedule him for the full 45 minutes. This won’t be for the weak, so man up, get up, and show up for a beating that is worth the price of admission!

Rock Hill is proud to present the newest Thursday workout – ManU. ManU meets at the Moe’s at Manchester Village 1910 Cinema Drive, Rock Hill Thursdays at 0515 off of Dave Lyle (exit 79). It’s the perfect AO for Rock Hill – close to the interstate, over 100 acres of well-lit parking lots, running trails, buildings, fountains, soccer fields, and playgrounds. This will be a boot camp style workout with plenty of room to expand. The Q each week will have a lot to work with as there are plenty of pain options. Take in a change of scenery and join us for ManU Thursday mornings.

GET READY PAX as The Fort will once again be hosting the annual Memorial Day MURPH – BUT this year we will be adding some friendly PAX competition.

Normal morning workouts will still commence at their respective AO’s but this will be your opportunity to either #DoubleDown or come out PUMPED and READY for the MURPH. 

So here are the deets…

What is a MURPH? Really, I mean really? ok…  http://themurphchallenge.com/the-workout/

• 1 mile Run
• 100 Pull-ups
• 200 Push-Ups
• 300 Air Squats
• 1 Mile Run

…with a 20lb vest or body armor

This workout does not have to be done in order except for the mile runs. You can stagger your pull-ups/push-ups/squats. Ex. Complete 10 Sets of 10 Pull-Ups/20 Push-Ups/30 Squats.

REASON: LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings. Murphy is credited with risking his own life to save the lives of his teammates. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge.

Date: 5/25

LOCATION AO: NAFO HS

START TIME: 0640

COFFEETERIA: 0730 (TBD day of)

So whats this “friendly” competition thing all about?

There will be 3 MURPH categories in which there will be a selected winner (don’t get too excited, no monetary winnings here – just good fun and bragging rights)

3 Winning Categories:

• MURPH with 20lb vest (award given TBD)
• MURPH without vest (award given TBD)
• MURPH ‘Casa de diversion’ (modified pull-up version aka the FUNHOUSE award)

Don’t fall short, if you cannot or do not have a vest atleast strive to perform your pull-ups without variation or as we stated above – try not to perform a #Funhouse so start working on those pull-ups today – you have time!

Look forward to seeing all the PAX out there and do not forget to EH and bring friends from other areas.