Archives: Wreck Center – Oak Park 10/7 (Rancid’s 1 Year Anniversary)

Date: Wednesday October 07, 2020

Time: 06:30

Location: Wreck Center – Oak Park

QIC: rancid

Cowboy Mouth


Friends of F3 Chicago & F3 Nation! Year 1 is in the books for this PAX, and you are all hereby cordially invited to Rancid’s Rockin’ Anniversary Beatdown Extravaganza!

Wednesday, 10/7, 0630 @ Ridgeland Common Recreation Complex



Wednesday, October 7, 2020

61°, Sunrise, Clear & Perfect

Wreck Center

Ridgeland Commons Recreation Complex

Oak Park, IL

Rancid’s Rockin’ 1 Year Anniversary Beatdown Extravaganza


Do Not Try This At Home…

Try Outside With Fellow HIM!!!

PAX: Copa, Cutter, Cowboy Mouth, FVI, Malort (Respect!), Rancid

QIC: Rancid


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. Free, open to all men, held outdoors, led in rotation, ends with circle of trust. Introduction and disclaimer. No FNG’s. 6 PAX. 

Let’s lock-in!

Mosey down-field, mosey back, then circle-up for Warm-A-Rama.



14 IC – SSH

12 IC – Abe Vigoda’s 

12 IC – Monkey Humpers

12 IC – Dive Bombers

12 IC – E2K’s

12 IC – Mountain Man Poopers

12 IC – Bobby Harley’s

14 IC – Goof Balls

Mosey to the corner of Ridgeland/Lake for the PRE-THANG


First introduced to this by Wait Time 

(founder of F3 Omaha) 

at The Oracle in Boys Town



One Merkin, call down on each “Thunder”

   33x in 4m52s

This prompted a decent amount of mumble chatter – first time seeing this exercise around these parts, and folks seemed to take a liking to it!

Chain Run to the corner of Scoville/Lake for THE THANG


Partner 1 at NW Diamond Dugout

Partner 2 mosey to Scoville Tunnel, perform one Burpee, mosey back

Dora 1-2-3 @ Dugout

100 Dips

200 Step Ups

300 Box Squats

Flapjack until complete 

Plank or Al Gore for the Six

Mosey to Shovel Flags for the POST-THANG


Shout-out to Two Step in Omaha – a member of Rancid’s Shield-lock!

Irish Two-Steps

Underscored by “I’m Shipping Up To Boston” by Dropkick Murphys

Exercises led by Q in the following cadence until failure 

Begin in a Plank

  1 – Groiner

  2 – Plank

  3 – Elbow 1 Down

  4 – Elbow 2 Down

  5 – Chilly Jack

  6 – Chill Cut

  7 – Elbow 1 Up

  8 – Elbow 2 Up

PAX count each round on the ‘8’

Made it through 12 rounds before QIC called it!


Alphabet (print/cursive, capital/lowercase)

American Hammers (Rancid Style, shared count, in-cadence, 3x around) 


Count-off. Video Name-O-Rama. Announcements.

·       Prayers going out to Owen and to his family

·       Sat. 10/24 Noonan going-away 2F bash

o   See Slack for details


COT from my VQ on 01/21/2020 at Wild Kingdom in Omaha:

Say ‘yes’ to opportunity. It’s one of my mantas, and I encourage fellow HIM to borrow it often. Keep in mind – opportunity isn’t always what we seek, nor is opportunity exclusively about ourselves. Allow yourself the privilege to say ‘yes’ especially when it involves engagement with others. To purposefully say ‘yes’ to life is a powerful discipline. 

Make mindful decisions. 

Keep moving forward!






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