Date: Monday November 02, 2020
Time: 05:30
Location:
QIC: rancid
Pax:
Kodak
Alliance
RA
Bronco
Footloose
Rancid
Fogger
Break Through
Linus
Kipling
Preblast:
HIM of Oak Park! Join Rancid at City Limits 0530 tomorrow morning. Come for the fitness, stay for the fellowship!
BackBlast:
F3 Chicago / Oak Park – City Limits
Columbus Park Refectory
Monday, November 2, 2020
28°, Cold and Clear
PAX: Fogger, RA, Footloose, Alliance, Kipling, Kodak, Bronco, Break Through, Linus (FNG, Welcome!), Rancid
QIC: Rancid
0530 – WELCOME, BROTHERS!
F3 – Fitness, Fellowship and Faith
It is the mission of F3 to plant, grow and serve small workout groups for the invigoration of male community leadership. F3 is always free, it is open to all men, held outdoors, led in rotation, and it ends with circle of trust. Introduction and disclaimer. 1 FNG, Mark, brought by Kodak who met him around his neighborhood while the kiddos were out on Halloween (prompting the name “Linus”, like from Charlie Brown). 10 PAX in total.
Mosey once around the drive then circle-up on the patio in front of the refectory
WARM-A-RAMA
15 IC – SSH
15 IC – Mountain Man Poopers
15 IC – Imperial Walkers
15 IC – Star Catchers
15 IC – Peter Parkers
15 IC – Suicide Squats
Mosey to the football field
THE THANG
Millennial
1) SSH
2) Lunges
3) Merkins
4) LBCs
5) Mountain Climbers
6) Flutter Kicks
7) Arm Raises
8) Squats
9) Monkey Humpers
10) Burpees
PAX line up on goal-line
100 reps of each exercise
Person who finishes first hollers “100!”
(You may only holler “100!” for one exercise)
PAX stop and sprint to other side
The last cycle, which is always burpees, is done together. For the sake of time, QIC called an audible to adjust the final count from 100 burpees down to 10, performed all together.
Mosey to the parking lot for 6MOM
6MOM
10 IC – Box Cutters (Kodak)
15 IC – Penguins (Footloose)
15 IC – Low Dollies (Bronco)
10 IC – Heels to Heaven (RA)
15 IC – Big Boys (Fogger)
15 IC – American Hammers (Rancid)
COT
Count-off. Video Name-O-Rama. Announcements.
· Bronco’s F3 Oak Park November Challenge! – see Slack for info
· Saturday, 11/21 – Q School led by RA & Rancid – full details TBA on Slack
“In all our searching, the only thing we’ve found that makes the emptiness bearable is each other.”
― Carl Sagan
Thank you, Sky Q!
PAX joined for PLC (Parking Lot Coffeteria)
SYITG
Aye,
Rancid