Date: Thursday October 22, 2020
Time: 06:00
Location: The Bean – Downtown
QIC: rancid
Pax:
Noonan
Homer
Rancid
Preblast:
2020-10-12
BackBlast:
F3 Chicago – Dip City AO (Garage)
Erie Ontario Self Park
Thursday, October 22, 2020
45°, Steady Rain
PAX: Noonan, Homer, Rancid
QIC: Rancid
Picking up the open Q for a double-dose of Rancid led beatdowns. The original intention was to lead the PAX through The Murph at Dip City (Lake Shore Park), but the prospect of heavy rains prompted an Audible to move the Shovel Flag to a garage a few blocks south of our AO (which was, regrettably, lacking in pull-up bars). QIC had never been to this location before, so he had no idea what to expect. Dealer’s Choice was issued; a plan was to be made-up once we got there.
0600 – 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. No FNG’s. 3 PAX.
Mosey to southwest corner of the block to the stairs. Climb 11 flights and circle up
WARM-A-RAMA
12 IC – Abe Vigoda (forwards)
12 IC – Abe Vigoda (backwards)
12 IC – Seal Claps
12 IC – Overhead Claps
10 IC – Big Ones (side-to-sides)
20 IC – Mountain Climbers
Mosey one Lap around the 11th floor of the garage
THE THANG
11’s (Burpees/Big Boys)
1 Burpee, Run ½ Lap, 10 Big Boys, Run ½ Lap
2 Burpees, Run ½ Lap, 9 Big Boys, Run ½ Lap
3 Burpees, Run ½ Lap, 8 Big Boys, Run ½ Lap
4 Burpees, Run ½ Lap, 7 Big Boys, Run ½ Lap
5 Burpees, Run ½ Lap, 6 Big Boys, Run ½ Lap
6 Burpees, Run ½ Lap, 5 Big Boys, Run ½ Lap
7 Burpees, Run ½ Lap, 4 Big Boys, Run ½ Lap
8 Burpees, Run ½ Lap, 3 Big Boys, Run ½ Lap
9 Burpees, Run ½ Lap, 2 Big Boys, Run ½ Lap
10 Burpees, Run ½ Lap, 1 Big Boy, Run ½ Lap
20 count to recover
POST-THANG
Tabata’s (HIIT Training)
Set a timer – 20sec exercise, 10sec rest
Copperhead Squats; Monkey Humpers; Tempo Merkins; LBC’s
Rinse & Repeat x2
Mosey one Lap around the 11th floor of the garage
Set a timer – 40sec exercise, 10sec rest (exercises called by Noonan & Homer)
Freddie Mercury’s; Resistance Merkins; Plank; WGS (World’s Greatest Stretch)
Rinse & Repeat x2
Mosey down 11 stories of ramps and return to the Shovel Flag exactly at time
COT
Count-off. Video Name-O-Rama. Announcements.
· Noonan’s Farewell Dinner on Saturday, 10/24 – see Slack for details
Although this was a bit of a stumble-through, each man who posted this morning got at least a little bit better. We are so lucky and so grateful to be able to join together in The Gloom, and we look forward to sharing this good energy with all FNGs and fellow PAX who post with us this impending Winter – and beyond!
Ended in prayer. (Thank you, Sky Q!) All PAX joined for coffeteria at Stan’s Donuts.
SYITG
Aye,
Rancid