The Gloom Mountain Hundreds – 12/31/2018

15 PAX pushed it to the dark place to make themselves better on the last day of the year.

Warm Up

SSH x 30 in cadence 

Willie Mays x 16 in cadence

Little Baby Arm Circles x 10 front and back

Flutter Kicks x 30 in cadence

 

Mosey 2 laps then to covered benches

100 squats

Repeat Below 4 times (5 x’s for step ups)

20 step ups (10 each leg)

25 Merkins

25 LBC’s

25 Dips

2 Lap Indian Run

Jack Webb

25 flutter Kicks

20 American Hammers

20 big boy sit ups 

Plank to “Auld Lang Syne” – Julie Andrews

10 Burpees

1st Annual Alabama Dad’s Camp Pre-Blast

F3 Dads Camp @ Camp Cosby

2290 Paul Bear Bryant Rd, Alpine, AL 35015

Camp PAX, 

   We are very honored and excited that all of you chose to take a step in leadership and bring your 2.0’s to camp this year.  As of now, we have 127 attendees.  Below is an itinerary for the weekend and a list of suggested items to bring/things to think about for camp.  

Also, we had to reassign cabins due to some logistics, so please find a cabin assignment sheet at the dining hall to see your new cabin.

Please, hit Ping or Pilgrim up on Slack or email for any questions.  

ITINERARY 

Friday – Campers arrive at 5 pm and dinner from 6 pm to 7 pm.  Opening remarks/welcome address with Barney Fife & Quick 3rd F by Pyramid.  Free time & s’mores after dinner.   

Saturday – 7 am – 8 am breakfast

    After breakfast, 20-30 minute fun father 2.0 workout (very light and good bonding) Q’d by Scam.  Then an optional “scavenger hunt workout” with your 2.0’s (if time allows)   

   10 am – 1 pm – archery, BB guns, alpine tower, Cosby slide, and free time

  12:30 pm – 1:30 pm – Lunch

   1:30 pm – 5 pm – Lakefront (lake swim, the blob, lake slides, water toys, etc.). 

   5:30 pm – 6:30 pm – Dinner.  Quick 3rd F by Ping.  Free time and s’mores after dinner.  

Sunday – 7 am – 8 am breakfast. Then, closing remarks/quick 3rd F by Tinactin and campers head home. 

Here’s a list to keep in mind aside from clothes.  This list is per camper. 

  1. No alcohol 
  2. Please try and avoid bringing peanut product snacks due to unknown allergies of 2.0’s
  3. There are twin beds, so bring either sheets or a sleeping bag (due to heat, I’d advise against a sleeping bag)
  4. Shampoo & soap/toiletries
  5. Shower towel
  6. Lake towel
  7. Pillow
  8. Some snacks and waters will be provided, but bring any specific  snacks/drinks you’d like. 
  9. Flashlight 
  10. Bug spray
  11. Sunscreen 
  12. The camp has quiet hours between 10 pm to 7 am
  13. Bring cash for F3 Alabama stickers and patches (Pilgrim will have them for sale)

Cover Your Six Part II – The Torch – 7/24/2018

28 PAX, including 7 FNG’s, posted at The Torch for a cadence, count, and cover the six tutorial part II.

Warm Up

SSHx 30 in cadence

Willie Mays x 15 in cadence

Ray Lewis x 25 in cadence

LBC’s x 50

Mosey to the ball fields for a lap mosey and back to the large field.  Go back for the 6 if necessary. 

Circle up

Merkins x 25

Flutter Kicks x 25 in cadence

Sumo Squats x 35

LBC’s x 50

Merkins x 25

Line up on field ends

Sprint half of field and bear crawl second half.  Come back the same way.

Repeat

Burpee waterfall (3 burpees)

Sprint field and back to flag

Plank to “supercalifragilisticexpialidocious”

Welcome:

Face plant

Telescope

Hard hat

Pele

Amateur

Decoy

Foreclosure 

Cover Your Six – Gloom Mountain – 7/23/2018

16 PAX posted for a cadence, count, and cover your six tutorial.

Warm Up

SSHx 30 in cadence

Willie Mays x 15 in cadence

Ray Lewis x 25 in cadence

LBC’s x 50

The Six

Mosey to Simmons and back to

Gloom Mountain making sure to go back for the 6

Merkins x 25

Flutter Kicks x 25 in cadence

Sumo Squats x 35

LBC’s x 50

Merkins x 25

Gloom Mountain x 5 – first finishers go back and get the 6’s and finish with them

Side shoulder raises x 30 in cadence

Front shoulder raises x 30 in cadence 

Merkins x 25

Flutter Kicks x 25 in cadence

Sumo Squats x 35

LBC’s x 50

Merkins x 25

Beer crawl gloom mountain

Burpee waterfall (3 Burpees)

Plank to “for the first time in forever”

27 Man Weighted Shoulder Pass – The Forum – 7/17/2018

27 PAX, including 1 FNG, posted for a mixed bag with Ping.  Welcome Burger.

Warm Up 

SSH x 30 in cadence

Willie Mays x 15 in cadence

Ray Lewis x 15 in cadence

Merkins x 30

Prisoner Squat x 35

LBC’s x 25

1 Lap Indian Run

Split into 1’s and 2’s

1 group runs a lap other group exercises (if no count, then go until run group returns)

  1. Hanging Leg Extension x 15 then side shoulder raises (partner swap)
  2. Merkins x 50 then front shoulder raises
  3. Pull Ups x 15 then bent over row (weighted – 45, 35, and 25 lbs)

Weighted Shoulder Pass (PAX stand in line  side by side arms length apart.  All arms raised to shoulder level.  Pass 10 lb weight down line and back until Q says halt.  Ex. Grab weight with right hand, cross in front of body to left hand.  Next PAX grabs with right hand, crosses in front of body to left hand until weight gets to end of line.)

10 Burpees

The Vulcan – 7/12/2018 – Mowers Made Us Modify

27 PAX, including 2 FNG’s, hit the pavement for some Dora’s with Ping.  Welcome Stan and Cat Lady.

Warm Up

SSH x 30 in cadence

Willie Mays x 15 in cadence

Ray Lewis x 15 in cadence

Squats x 35

Merkins x 25

 

2 Lap mosey 

Dora – Sprint slab by amphitheater

50 Burpees

100 Merkins

150 Dutch Skaters

200 Delivery LBC’s (wide leg)

250 Raise the Roof

300 American Hammers

350 High Knees

30 Burpees 

 

Plank to “can’t wait to be king”

10 Burpees 

The Forum – 6/26/2018 – Accountability Sprints

Warm Up 

SSH x 30 in cadence

Willie Mays x 15 in cadence

Merkins x 25

Little Baby Arm Circles x 10 front and back

LBC’s x 40

Mosey to the track

2 Lap Indian Run

1/2 group Pull ups x 15

1/2 flutter kicks during pull ups

Accountability sprints

1 PAX sprints from track to press box whole other PAX do exercises – 3 rounds

  1. Merkins
  2. Squat jumps 
  3. Big Boy sit ups
  4. Burpees
  5. Mountain climbers

Mosey to tennis courts

Sprints, Spider-Man, bounds, burpee hops, lunges, crab walk, fire drill, bear crawl

Plank to “Can’t wait to be king”

10 burpees 

Gloom Mountain – 6/11/2018 – Spider-Man

19 PAX posted at Gloom Mountain for a Spider-Man Dora.  Welcome FNG’s Tumbler & Chubbs

Warm Up

SSH x 30 in cadence

Merkins x 20 

Willie Mays x 20 in cadence

Michael Phelps x 10 in cadence 

Merkins x 20

Squats x 40

Merkins x 20

Mosey to the track

1 mile Indian Run

Mosey to basketball courts and partner up

Spider-Man Dora

100 Merkins

150 Squats

Bear Crawl Dora

200 LBC’s

Burpee-Hops Dora

50 Merkins

sprint up and down Gloom Mountain

10 merkins and 20 LBC’s 

Plank to “you’ll be in my heart”

5 merkins 

Sunrise Stretch 

The Forum – 6/7/2018 – Plank Walk

15 PAX took on some hills climbs and were introduced to the plank walk

Warm Up

SSH x 30

Willie Mays x 14

Merkins x 20

Squats x 40

Merkins x 20

1 Lap Indian Run (2 groups)

10 Burpees

Quadraphilia x 4 on hill

   Do 10 merkins after each

Bear Crawl up hill x 4

   Do 30 LBC’s after each

Crab Walk up hill x 4

   Do 15 sit ups after each 

Mosey to tennis courts 

Plank Walk across 4 courts

Plank Walk across 2 courts then sprint 2 courts

Plank Walk and sprint alternating courts with 10 merkins between alternating 

Plank Walk and burpee hop on alternating courts with 5 merkins between alternating then sprint 2 courts then ten merkins

Tennis court sprints

10 burpees

10 Merkins

Flutter kicks x 20 in cadence

American Hammer x 20 in cadence 

Plank to “An Innocent Warrior”

Sunrise Stretch

BEARy good Monday – 5/14/2018

17 PAX bear crawled all over Gloom Mountain.  Welcome FNG’s Drama and Hooch.  Beaker from Johnson City made a guest appearance as well.

Warm Up

SSH x 30

Merkins x 29

Willie Mays x 20

Merkins x 10

Ray Lewis x 20

Burpees x 15

Mosey to Simmons back lot

PAX partner up for a Dora

 (Bear Crawl Up Hill and Crawl Bear Down Hill)

  1. 100 Merkins
  2. 100 Squats

Mosey to Gloom Mountain (keep partners)

PAX runs Gloom Mountain while other exercises until first PAX returns then switch  

  1. Burpees
  2. Big Boy Sit Ups

All Bear Crawl Gloom Mountain then mosey to the turf

Plank to “You’re Welcome” – Moana

Sunrise Stretch