Date: Monday November 30, 2020
Time: 05:30
Location:
QIC: kodak
Pax:
RA
Footloose
Alliance
Bronco
Kodak
Fogger
Scrooge
Linus
Kipling
Rancid
Doula
BrkThrgh
Preblast:
Start the week Strong / Finish the month Strong : Whatever works in your mind – let’s keep the momentum going!
Kodak has the Q at CityLimits. 0530 @ Columbus Park.
BackBlast:
11/30 : CityLimits – F3 Chicago
Twelve men woke up in the dark after a long weekend of feasting and started their week strong!
Conditions : 30’s and Windy
Pax : Alliance, Bronco, Brkthrgh, Doula, Fogger, Footloose, Kipling, Kodak (QIC), Linus, RA, Rancid, Scrooge
WarmUp :
Motivators
Imperial Walkers
Mtn Man Poopers
Mosey
Shoulder Taps / Plank-hold (3x as pax Callout F3 Mission, Credo, Principles)
Mosey
Thang 1 : 1st and 10 (11’s w/ Burpee and Merkin)
Pax line-up at Goal Line
– 10 Burpees / 1 Merkin, sprint to opposite goal line
– plank for the 6, Recovery jog to the far 10 yard line
– 9 Burpees / 2 Merkins, sprint to opposite goal line
– plank for the 6, Recovery jog to the far 20 yard line ….
Thang 2 : Lt Dan’s
Increasing Reps for the distance of the Gridiron Field
Mosey back to Start point
– Flutter Kicks
– Shoulder Taps / Plank-hold (3x)
COT : Count/Name-o-Rama
Announcements : 12/18 for combined Day of F’s
Morning – 6am Combined RunClub AO’s “Ugly Sweater 5k”
Use this as an EH Tool – Bring your friends!
Evening – Service Project at Breakthrough Urban Ministries
– 2nd F event to follow (
Closing Comments : I had to fight to get outta bed and post this am, espcially after a long/hard weekend of late beatdowns and a lot of eating+drinking. With apologies to Repeato (F3Carpex), I wanted to mention one of his quotes : “It’s hard to stay in shape, but it’s also really hard to regain your fitness after a period of stagnation … or even worse depending how you care for your body. Choose your hard. In this divided country and city – it’s hard to walk around and be cheerful, be the peacemaker, but I imagine it’s also hard to carry around all that anger and bitterness. Choose your hard. Life is hard, it’s meant to be – that’s what shapes our personalities and molds us, but where you can – choose your hard.”
/Kodak Out!