• When: 2019-08-16
  • QIC: Smokey
  • The PAX: 24 pax (8 Dads and 16 2.0's)

F3 Dad’s and 2.0 Workout

Conditions: mid 70’s and HUMID

The Thang:

Opening Prayer

 Slowsey to the outfield for the COP


Lil Arm Circles x 10 IC each direction

Imperial Walkers x 10 IC

TTT x 10 IC

Windmill x 10 IC

Squats x 10 IC

Merkins x 10 IC

Soccer Ball Round Robin (Q throws Tennis Ball to start, whoever picks it up 1st calls the next exercise, when the exercise is complete they throw the ball …)

Slowsey to Canteen

Rows on the Railing x 10 for kids and x 20 for dads

Mary (dads call exercises)

Slowsey to Parking Lot


 Excellent work by the pax! It is always fun to spend time with the 2.0’s and to show them what we do. They enjoy spending time with their parents and it is good for them to see us as leaders in the community.


– Back the Blue 5K on October 5th at Police Academy

– Special Olympics Truck Pull on October 12th at SC Forestry Commission on Broad River Road

– Check Twitter and f3nation.com for 2nd and 3rd F opportunities.