Archives: F3 City Limits…A new day

Date: Monday September 28, 2020

Time: 05:30

Location: Wreck Center – Oak Park




IPC is over, but the work is just beginning at Columbus Park. Tomorrow we will attempt to explore everything the new AO has to offer.


Columbus Park became the target for the newest expansion of F3 Oak Park with the introduction of the Iron Pax Challenge Week 0 in August. In line with the mission of F3 Nation “To plant, grow, and serve small workout groups for men toward the invigoration of men’s community leadership” Columbus Park became a prime spot to begin to bridge the gap between Oak park and Chicago. Our hope is to connect with the men of the Austin Community and continue to #giveaway that which was freely given to us. These efforts resulted in an article last week in the Austin City Limits publication which helped draw attention to our group. Iron Pax ended last week, but the work of our group is just beginning at this location. Additionally, most of the effort has been conducted on the football field but there is so much more to explore at Columbus Park. Lastly a cool name for the AO has yet to present itself and so YHC offers up City Limits as the newest AO name. Let the debates begin.

Conditions: Wet, but not falling from the sky. In the 50s, perfect Long sleeve and shorts weather.

The Thang:

Warm up…

Side Straddle Hop x 20 IC

Imperial Squat Walkers x 10 IC

Abe Vigoda fwd x 10 IC

Abe Vigoda Bkwd x 10 IC

Seal Claps x 10 IC

Mosey to Intersection of football field…

Superman x 5 IC

Sphinx Push Up x 10 OYO

RA Lunges x 15 (each leg) OYO (I promise i did not call them that, Splinter from Columbia did after I introduced the explosive Bulgarian Split Squat there)

Big Boy Sit Ups x 20 OYO

Merkins x 25 OYO

Squats x 15 IC

Run a loop around the pool house back to start as a group (about .25)

Rinse and repeat above OYO (all pax completed another round with a lap, most got through the BBS of round 2)

Move to Baseball Field, line up at home plate. One pax runs the bases while the other pax perform an exercise the runner calls out. YHC’s memory is blurry but these exercises stand out:

Flutter Kicks, Merkins, Squats, Knerkins, Monkey Humpers, Shoulder Tap Planks, Spider Merkins, Bonnie Blairs, Imperial Walkers, and two others

Mosey to Big Loop and explore the rest of the AO with stops for the 6 along the way including…

Squats, Flutters, Merkins, Lunges, American Hammer, Shoulder Tap merkins.

Complete the last .25 mile as a group with the 6 in the lead

COT…The next 50 days in our country are going to be difficult for many as emotions run high. The pax were encouraged to remember to be compassionate, empathetic, and seek to listen and understand instead of arguing to defeat an opponent. The following bible verse comes to mind…

“Come to Me, all you that are weary and are carrying heavy burdens, and I will give you rest. Take My yoke upon you, and learn from Me; for I am gentle and humble in heart, and you will find rest for your souls. For My yoke is easy, and My burden is light.” – Matthew 11:28-30



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