Dad Strength is Legit!

VQ at Blastoff – had to bring the pain! But a different pain… one that you learn with fatherhood

• The Thang:
  • Pledge and Stretch
  • Cardio Circuit – SSH, Burpees, Merkins, Hallelujahs
• Lap around the park
  • Stop at intersections and complete Mary of PAX choice
• Mosey to Rock Pile
  • Bicep Curls, Tricep Extensions, Overhead Press
  • Fatherhood Exercises
    • Pick the baby up from the carseat (Bent over 2-handed row)
    • Burp the Baby (bounce the rock while holding it up)
    • Rock the baby (side to side)
    • Rafiki (from down low to high overhead… like Rafiki in Lion King)
• Back to the flag
• Carry the carseat
  • One PAX farmer carries two 30-lb kettlebells to end of parking lot and back
  • While waiting, PAX did exercise of their choice
    • First round, all abs and core
    • Second round, all upper body
• Round of Mary and then 6:15

COT/Prayers/Praise

• Prayers for school teachers and youth themselves
• Praise to Doppler for coming back strong from being IR
• Injured PAX

Win the Day!!!

— Quickshot