Date: Saturday November 07, 2020
Time: 07:00
Location: The Bean – Downtown
QIC: rancid
Pax:
Homer
Sweet Tooth
Ladybug
Rancid
Eskimo
The Italian Job
Cheddar
Preblast:
2020-10-29
BackBlast:
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
0700 – 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. 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
WARM-A-RAMA
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
PRE-PRE-THANG
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
PRE-THANG
11’s
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 THANG
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…
POST THANG
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
Recover
Chicken Peckers
Start BTTW
Alternating shoulder taps, IC
10 reps, then hold 10 sec
Recover
Mosey to the spiritual Shovel Flag for MARY
6MOM
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)
COT
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!
SYITG
Aye,
Rancid