Archives: Dip City – Downtown 10/1

Date: Thursday October 01, 2020

Time: 05:30

Location: The Bean – Downtown

QIC: rancid





Thursday, October 1, 2020

49°, Cool & Cloudy

Dip City (AO Expansion – Downtown)

Lake Shore Park

Chicago, IL

PAX: Homer, Noonan, Rancid

QIC: Rancid

YHC arrived a half hour ahead to find parking and scout the AO. First timer out here, y’all, and Google Maps images only get ya so far in planning!  Noticed paper “Tow” signs posted right where I had initially stopped, so I got some EC by parking two blocks south then moseying in. Turns out, PAX are able to park on Chicago Ave directly alongside the park – good news for folks who drive-in! 

Lake Shore Park is small yet mighty. Plenty of greenspace, dip/pull-up bars, park benches, running track, and direct access to the lake. Feels like Dip City is going to be seeing the shovel flag more often!


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. Free, open to all men, held outdoors, led in rotation, ends with circle of trust. Introduction and disclaimer. No FNG’s. 3 PAX. 

Let’s explore!

Mosey once around track and meet in middle of field for Warm-A-Rama


20 IC – SSH 

10 IC – Tappy Taps

10 IC – Big Ones

10 IC – Imperial Walkers

10 IC – Cherry Pickers

20 IC – Mountain Climbers



Starting at CF, 1 burpee

Sprint to 40, 2 burpees, back, 3 burpees

Sprint to 30, 4 burpees, back, 5 burpees

Sprint to 20, 6 burpees, back, 7 burpees

Sprint to 10, 8 burpees, back, 9 burpees

Sprint to GL, 10 burpees, end at CF

Plank for the six

Mosey thru the pedestrian tunnel under LSD to the beach. 



   3 stations, 5 exercises, 20 reps/each

   100 reps at each station

Station 1 @ Lakefront Trail

20 IC – Plank Jacks 

20 IC – Flutter Kicks 

20 U – Jump Tucks 

20 D – Carolina Dry Docks 

20 IC – High Knees 

Station 2 @ The Fieldhouse

20 IC – Copperhead Squats

20 IC – Tempo Merkins

20 IC – Monkey Humpers   

20 IC – Sun Gods 

20 D – Bobby Hurley’s

Station 3 @ Bench Row

20 IC – Decline Shoulder Taps  

20 IC – Step-Ups  

20 D – Dips

20 IC – Box Squats 

20 IC – Merkin Reachers 

Bonus Round @ Calisthenics Cove

30 OYO – Inverted Rows



20 IC – LBCs

20 IC – Penguins

20 IC – American Hammers

Planned to meet at CF for Mary, but PAX stayed put by the dip bars since we were closer to the exit, nearly at time. This turned into a most fortunate audible as the park field sprinklers turned on during the COT; dryness prevailed (for today…)!


Count-off. Video Name-O-Rama. Announcements.

·       F3 Chicago is locking down “core” AO’s outside of Noonan’s Park

o   Lincoln Park Zoo is AO this Saturday 10/3 and will likely become Saturdays’ AO

o   Lake Shore Park AO will likely become Thursdays’ AO

o   Tuesdays’ AO is TBD (may keep Noonan’s Park)

·       Homer to announce coffeteria details to discuss expansions


“Anyone who has never made a mistake has never tried anything new.” 

― Albert Einstein

Don’t be afraid to make a mistake. Learning is growth, and in F3, growing is what we do. 

Make the mistake. Accept the penance. (And it’s never too late to say you’re sorry!) 

Thank you, Sky Q!