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