Archives: Zoo Crew – Downtown 11/7

Date: Saturday November 07, 2020

Time: 07:00

Location: The Bean – Downtown

QIC: rancid

Sweet Tooth
The Italian Job




F3 Chicago – Zoo Crew AO

Lincoln Park Zoo Admin Office

Saturday, November 6, 2020 

52°, Refreshing Sunrise, Almost Too Perfect

PAX: Homer, Sweet Tooth (Respect!), Eskimo (Respect!), Ladybug, The Italian Job, Cheddar, 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. F3 is always free, it is open to all men, held outdoors, led in rotation, and it ends with circle of trust. Introduction and disclaimer. No FNGs. 

5 PAX at the top. 6 PAX after The Italian Job found us on the bridge during WARM-A-RAMA. 7 PAX overall after Cheddar found us at the very end for COT!

Let’s pick up the six, and let’s have some fun!

Mosey to the Bridge over South Pond


15 IC – SSH

15 IC – Mountain Man Poopers

10 IC – Dive Bombers

10 IC – Star Catchers

15 IC – Dips

15 IC – Step Ups 

10 IC – Suicide Squats

10 D – Burpees

Short Mosey (aka Shosey) to Education Pavilion


Slick’s Shoulder Burner

Shout-out to PAX brother Slick in Omaha who created this for OYOBNA on 4/2/20

10 IC – Plank Jacks

10 IC – Makhtar N’Diayes 

10 IC – Mountain Climbers

10 IC – Carolina Dry Docks

10 D – Merkins

   Rinse & Repeat x2

Mosey to lot east of Grant tunnel



Shout-out to Chicago Nant’an Homer

Jump Tucks (JT) at Bottom of Stairs

Bobby Hurley’s (BH)  at Top of Stairs

10 JT…run up…1 BH…run down…

9 JT…run up…2 BH…run down…

8 JT…run up…3 BH…run down…

7 JT…run up…4 BH…run down…

6 JT…run up…5 BH…run down…

5 JT…run up…6 BH…run down…

4 JT…run up…7 BH…run down…

3 JT…run up…8 BH…run down…

2 JT…run up…9 BH…run down…

1 JT…run up…10 BH…run down…

Plank for the six

Mosey to Lincoln Soccer Turf


The 1/6 Spartan

Shout-out to PAX brother Sparty in Omaha as    

The Spartan is how he earned his F3 name

All PAX line-up on one end of field

On your mark…get set…SPRINT!

    to the opposite end, then

Merkins – 10 on Down (share the Q)

Mosey back to the starting side

   Rinse & Repeat x5

Long Mosey to north-side of South Pond

By this point in the beatdown, growing mumble chatter: “Almost over. Aye, Rancid?”

Not quite yet, guys…


Donkey Kick-Offs

 Gather along the wall of Café Brauer

 Start in downward dog

 Throw feet up on the wall (BTTW)

 Hop back down (that’s one rep)

   5 reps, then hold 5 sec

   10 reps, then hold 10 sec


Chicken Peckers

 Start BTTW

 Alternating shoulder taps, IC

   10 reps, then hold 10 sec


Mosey to the spiritual Shovel Flag for MARY


Freed to Lead

Shout-out to Evanston Nant’an Lady Bug

Peer-led MARY

   10 IC – Flutter Kicks (Homer)

   10 OYO – Burpees (Sweet Tooth)

   15 IC – Box Cutters (Eskimo)

   15 C – William Wallace (Ladybug)

   10 IC – American Hammers (The Italian Job)


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

·       Saturday, 11/14 – OTB (Convergence-ish) at Grant Park – full details on Slack

·       Saturday, 11/21 – Q School led by RA & Rancid at Oak Park – full details TBA on Slack

Be genuine. Remain authentic.

This will reach the others – those who need us as much as we need them.

All PAX to Coffeteria (except YHC…he had to sprint to work).

Thank you, Sky Q!






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