Date: Thursday November 12, 2020
Location: The Bean – Downtown
F3 Chicago – Dip City AO
Lake Shore Park
Thursday, November 12, 2020
PAX: Sweet Tooth (Respect!), Homer, Brawny, 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. No FNG’s. 4 PAX.
Mosey around hospitals on Chicago/Superior
Stop at corners of intersections and perform
20 IC – SSH
15 IC – Imperial Walkers
15 IC – Big Ones
15 IC – Cherry Pickers
15 IC – Wind Mills
20 IC – Plank Jacks
End up in front of the MCA
All PAX line up at the bottom of the staircase
Starting positions for the Merkin
One “down” per stair
Ascend to the top
Plank for the six
Mosey to Lake Front Trail thru the tunnel
String-of-Pearls to pick up the six
Bear Crawls , Bernie Sanders, Al Gore
Line-up on the south end of blacktop
One person on the ground in neutral position
One sprints to north end of blacktop (40 yards)
Performs one Burpee
Returns to tag-out partner
Rinse & Repeat until Q calls SWITCH
Then to farthest white line (30 yards)
Rinse & Repeat until Q call’s SWITCH
Then to closest white line (20 yards)
Rinse & Repeat until Q calls CHICAGO
Mosey to the west side of the fieldhouse
F3 Workout Deck, Royal Cards Only
12 exercises, 25 reps each
Pull cards at random, 1 per PAX
Jack of Hearts – Plank Jack (Sweet Tooth)
Jack of Clubs – Shoulder Tap (Homer)
King of Hearts – Mtn. Climber (Brawny)
Queen of Spades – Monkey Humper (Rancid)
Mosey to the spiritual Shovel Flag
15 IC – JLo’s
Count-off. Video Name-O-Rama. Announcements.
· OTB Convergence on Sat. 11/14 at Grant Park QIC Cutter – details on Slack
· Q School on Sat. 11/21 in Oak Park QIC RA/Rancid – details TBA
“When you think it’s right, you do what’s right.”
-Elizabeth M. Wrigley (aka Rancid’s Momma)
You can’t win ‘em all, but the least you can do is follow what you feel is right.
Even in the moments when we try and fail, we can look back later and be proud that we tried.
At times, I wonder whether I’m leading myself in the right direction.
As long as it’s leading to somewhere…
Ended in prayer. Thank you, Sky Q!
¾ PAX for PCL (Parking Lot Coffeteria)