Date: Wednesday October 07, 2020
Location: Wreck Center – Oak Park
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
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
0630 – 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. Free, open to all men, held outdoors, led in rotation, ends with circle of trust. Introduction and disclaimer. No FNG’s. 6 PAX.
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
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!
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!