Archives: The Goat Rodeo – Bucktown 9/9

Date: Sunday August 30, 2020

Time: 12:00

Location: The Goat Rodeo – Bucktown

QIC: rancid

Pax:
MaryLou
Noonan
Sweet Tooth
Rancid
LeMond

Preblast:

Gentlemen! Join Rancid as he serves up a full body beatdown a la Omaha to the HIM of F3 Chicago who HC for The Goat Rodeo – tomorrow 0600 at Walsh Park! Always free; rain or shine!

BackBlast:

Wednesday, September 9, 2020

62°, Misty & Calm

The Goat Rodeo – Freed to Lead

Walsh Park, Bucktown

Chicago, IL

PAX: MaryLou, LeMond, Noonan, Sweet Tooth (Respect!), Rancid

QIC: Rancid

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.

Five core principles: free, open to all men, held outdoors, led in rotation, ends with circle of trust. 

Introduction and disclaimer. I am not a professional. Please “shamelessly modify”.

No FNG’s. 5 PAX. Mosey to north side of park for Warm-A-Rama.

WARM-A-RAMA 

20 IC – SSH

15 IC – Big Ones (aka Side to Side’s)

15 IC – Imperial Walkers

15 IC – High Knees

20 IC – Sun Gods (10 forwards, 10 backwards)

7 Burpees OYO

Mosey back to the spiritual shovel flag for the Pre-Thang. 

PRE-THANG

Triple Double D’s

10 Derkins

20 Dips

Rinse & Repeat x3

7 Burpees OYO

Mosey to the pull up bars for the Thang.

THE THANG

1 – Run around the small circle, push the PAX

2 – Hang straight down from the pull-up bar until push

3 – Hold plank position until push

4 – Monkey Humpers until push

5 – Air Squats until push

Rinse & Repeat until Q calls CHICAGO.

7 Burpees OYO

Mosey back to the spiritual shovel flag for the Post-Thang. 

POST-THANG

Failure to Launch

10 IC – People’s Chair (air, hold)

1 U – Squat Jump

Rinse & Repeat x5, led by each PAX x1

 

6MOM 

20 IC – LBCs (Rancid)

15 IC – Freddie Mercuries (MaryLou)

15 IC – Flutter Kicks (LeMond)

15 IC – Big Boys (Noonan)

20 IC – American Hammers (Sweet Tooth, Respect!)

COT

Count-off. Video Name-O-Rama. Announcements/Prayers:

·       Tomorrow – 9/10 – IPC Week 2 at LS East Park QIC Noonan 0600

·       Saturday, 9/26 2nd F Event – 3rd Anniversary Dinner @ Taxim (see Slack for info)

Through F3, we are each Freed To Lead. 

5 core principles guide us through one mission. 

Lead by example, and always be open to learn. 

Be vulnerable. 

Thank you, Sky Q!

SYITG

   Aye,

      Rancid

https://twitter.com/BucktownF3/status/1303681418850185217?s=20

 

 

F3 Chicago