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
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.
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
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 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)
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
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
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
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
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
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
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)
Mosey to Gloom Mountain (keep partners)
PAX runs Gloom Mountain while other exercises until first PAX returns then switch
All Bear Crawl Gloom Mountain then mosey to the turf
Plank to “You’re Welcome” – Moana
Sunrise Stretch