Dads/2.0 – Playground Obstacle course & Perimeter carry

WARMUP: SSH, Windmills, Imp.-Walkers, Ch.-pickers. Disclaimer including why F3 & why they’re 2.0’s
THE THANG:
Phase-1: Obstacle Course:
#Reps = age of 2.0 (kid)

1. Entry: dad’s and kids – Burpee (#Reps = kids age for both)

1. Slides: climb up, walk down stairs
1. <5 - small slide 2. 5-10 - medium slide 3. >10 – big/twisty slide
4. dads: if not directly assisting: Low-Slow Squats

1. Swings: 4-count knee-tucks (modify-up = add a push up), swing-pull jump-squats
1. Dads: if not directly assisting: Mike-Tyson Pushups

1. Benches: inclined or declined Pushups
1. Dads: if not directly assisting: Crunches / Sit-ups

1. EXIT: same as Entry… Then move onto phase 2

Phase 2 – Carry and Jog

– every other cone: dad‘s pick up kids off the ground (if you have two, smaller/lighter one goes up on your shoulders.)
– Type of lift is up to Dad
– Kids must lift legs up (tuck or otherwise)
– Kids drop their legs, or dad puts kids down, Burpee for everyone before resuming

– At the next cone, dad and kids jog together to the following cone where they repeat previous instruction.
– Repeat around the perimeter of park, then go back to phase 1 (obstacle course)

MARY: no time
ANNOUNCEMENTS: F3 info given to FNG & a few passers by who were invited to the excess coffee/hot-cocoa
COT: Held… generic prayer offered

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The Golden Boy

The Colosseum 10-22-24
(The Golden Boy)
FNG’s (?)
Disclaimer
Warmup:
Parking Lot Mosey
1. 20 SSH IC
2. 10 Windmill IC
3. 15 Imperial Walkers IC
4. 15 Hillbilly Walkers IC
5. 15 Moroccan Night Clubs
6. Plank stretches, Honeymooner &
Downward Dog (Heel to ground)
The Thang
1. 1 Lap – 25 Merkins
2. 1 Lap – 25 Flutters (SC)
3. 1 Lap – 25 LBC’s
4. 1 Lap – 25 Plank Jack (SC)
5. 1 Lap – 40 Squats
Rinse & Repeat
Benches
1. 20 Dips
2. 20 Derkims
3. 20 Calf Raises
4. 20 Dips
Plank stretches, Honeymooner &
Downward Dog (Heel to ground). Rumbling Bald recited F3 Mission & Credo, PAX recited 5 Core Principles
Announcements: Golf Tourney, Christmas Party, Thanksgiving Convergence
Prayers & Praises
End with prayer

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Bell & Chain Headbanger

WARMUP: SSH, MNC’s, hillbilly Walker, imperial squat Walkers, cherry pickers

THE THANG: https://docs.google.com/document/d/10yAnKVLcqOzqICoCKlDGdXOWZ50O0vQNTdIYRodtFZc/edit

MARY: KB-V-sits

ANNOUNCEMENTS: Rock Region kettle bell program ramping up, Dad‘s/2.0’s event on 10/26 @ WEP, read your newsletter

COT: held, prayers lifted.

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Dick leading dicks with a sword fight breakout

WARMUP: side stratal hops/mosey, cherry pickers/mosey, windmills/mosey
THE THANG: Dora 100/200/300. 100 Merkins-jog/nur. 200 hillbilly squats- karyoke run. 300 lbc’s – side shuffle. Mosey w/ pax’s induced exercises. Back to cot
MARY: she gave birth to Jesus Christ. Round Robin
ANNOUNCEMENTS: read newsletter
COT: prayers/praises from all pax’s.

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One arm at a time

WARMUP: mosey, 5 reps each arm of swings, row, clean, press and snatch
THE THANG: Dora
Each partner does all of the reps each round if the bell is set down the punishment is one burpee first round, two second round and so on.

15 man maker buy in

Rd one: 60 single arm swings
Rd two: 50 single arm rows
Rd three: 40 single arm cleans
Rd four: 30 single arm press
Rd five: 20 single arm snatch

Between rounds one partner plank while other farmer carry and rotate.

MARY: no
ANNOUNCEMENTS: newsletter
COT: yes

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Be Consistent with Da Bell

WARMUP: Some warm up included
SSHs
Lunge KB twist
Low slow squat
Reverse Lunge walk
Merkins
Moroccan Nigjt Clubs
Hill Billy walkers
ImperialWalkers
Sumo squats
Mosey
THE THANG:
Tabata
4 rounds 20 seconds each
Good mornings
Swings
Cleans
Overhead Press
Tri extension
Bent row
Curls
Merkins
Between each round take a lap around islands

MARY:
Wrap up with 6 exercises of Mary
LBCs
Hello Dolly’s
Flutters
Dying Cockroaches
Airborne hip moves
Big boys
ANNOUNCEMENTS:
COT:

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Low Mileage

WARMUP: Jog the perimeter of the big lot with karaoke up and down a few rows (no KBs).
THE THANG: Back in the small lot for some Partner work:
P1: Overhead Press until P2 completes his work
P2: 10 Man Makers
Repeat
P1: Turkish Get Ups (I received correction here which was greatly appreciated)
P2. 20 KB Situps
Carry your KB at the postion of 1/2 way up a bicep curl over to the circle by the football stadium entrance.
Overhead carry the KB up to the top of the hill.
Bear Crawl down
Nur back up
Overhead carry the KB down back to the bottom.
Back to the big parking lot:
P1: Run up and back a row while…
P2: Bent over rows with both KBs

P1: 10 Burpees
P2: Upright Rows
Repeat
MARY: Yes
ANNOUNCEMENTS: Yes (Hi Bandcamp)
COT: For Sure

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Lots of Swings and Man Makers with a few laps thrown in

WARMUP:
Some SSHs, Windmills, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan nightclubs and then a short mosey with the bells to the front loop

THE THANG:
Escalating cumulative ladder with a lap between each set:
1 Arm Swing (10 each arm)
Flutter + Press
Clean + Press (10 each arm)
Man Makers
Curl
Squat
Merkins on Bell (5 each arm)
Overhead Press (10 each arm)
American Hammer
Chest Press (10 each arm)

Example of action:
Swings + Lap
Flutters, Swings + Lap
Cleans, Flutters, Swings + Lap
Etc

I think Tressel led us and he was through the OH Press I believe. As always, fun was had by all.

MARY: About 45 seconds of LBC’s to get to 0600

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Another Dora… more reps and sandbags

WARMUP: Descending ladder from 6-1
– squats
– Incline merkins
– Step ups
– Box jumps
– Dips
THE THANG: partner carries sand bag around second set of basketball goals and back while other partner does reps, then switch.
– 500 Side straddle hops
– 400 LBCs
– 300 Flutters
– 200 Merkins
– 100 Dry docks
– 50 Dips

Repeat the warmup when done

MARY:
ANNOUNCEMENTS: golf tournament and Christmas party
COT: Surgery coming up for my M, Cheddah’s monumental return to the gloom, long ducks coworker, teachers and students

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