F3 & FiA Bluffton 2.0 Convergence


PAX: 47 PAX from F3, FiA, and lots of 2.0s (over half were FNGs)

QIC: Urkel & Yo-Yo Ma

Conditions: A bit chilly, 45 degrees and breezy

Disclaimer: We are here to get stronger, exercise, and have fun. If you can’t do the exercise, do something else.


  • Side Straddle Hops x 20 In Cadence
  • Through the Tunnel x 10 In Cadence
  • Imperial Walkers x 15 In Cadence
  • Tempo Push-Ups x 10 In Cadence
  • Mosey 1 Lap (1/3 of a mile)

The Thang:

  • Pick 3 captains and form three lines
    • 1st person run to the cones
    • 5 push-ups
    • Run back to your line
    • Repeat until all PAX have gone
    • Plank until all lines finished
  • Each line chooses 5 PAX to bearcrawl
    • 1st person bearcrawls to the flags
    • run back
    • repeat for each of the 5 PAX

  • Mosey to the basketball court
    • Line up along the sideline
    • Count of 1’s and 2’s
    • 1’s bearcrawl across the court
    • Run back
    • 2’s bearcrawl across the court
    • Run Back
  • Special event
    • Yo-Yo Ma lines up at baseline for bearcrawl
    • Ballcock lines up a baseline for crabwalk
    • See who can get the length of the court first
    • Yo-Yo Ma wins

  • Mosey to the baseball field between the benches
    • Form teams of 4
    • Line up in teams side by side facing the Q
    • 1st person Hop to the Q
    • Run back
    • next person hop to the Q
    • Run back
    • repeat for all 4 PAX
    • plank
    • Rinse and Repeat after the Q moves further away

  • Mosey to the “Soccer Field”
    • Kids in front of one goal
    • Parents in front of the other
    • Assume crabwalk position
    • Play a match of crab soccer
    • Parents win 2-0

  • Mosey back to the flag (2 laps now complete)


  • Little Baby Crunches x 20 On Your Own
  • Flutter Kicks x 15 In Cadence
  • Spell your name with your feet
  • Yo-Yo Ma calls 10 Burpees OYO

Time-ish: This COT is going to take a while



  • This can be a challenging prospect for a very young or very shy person.
  • We got through it
  • Break up into 5 smaller circles to name our FNG’s
  • Form large circle again
  • All FNG’s yell out their names simultaneously
  • Kind of hard to hear them all
  • All FNG’s yell out their names simultaneously again
  • Got it the second time!


  • Co-Q Yo-Yo Ma prays us out!


  • This was probably the most fun I have ever had Qing a workout!
  • The goal was to keep it light and fun but also get everyone moving.
  • The kids and parents were all actively involved and that made all the difference.
  • I had no idea how many to expect but was blown away by the numbers.
  • Yo-Yo Ma had some real competition in the bearcrawls from the younger ones.
  • Wet Wipes had 6 2.0’s present. YHC managed 4.
  • T-claps to Ballcock, Yo-Yo Ma, and Peaches for a double workout today!
  • Major T-claps to Big Spur and Adidas for a triple workout today!
  • A big thank you to all the PAX who brought 2.0’s!
  • We will definitely need to do this again!

Urkel Out!



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