64°, Clear Skies & Full Hearts
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, open to all men, held outdoors, led in rotation, and ends with a circle of trust.
Introduction and disclaimer. No FNGs.
Mosey quick lap around the lot
Circle up around Humboldt Statue
20 IC – SSH
10 IC – Imperial Walkers
10 IC – Tappy Taps
10 IC – Mtn Climber
10 IC – Break-Dancer
10 IC – Cherry Raiser
10 IC – Don Quixote
20 IC – High Knees
Mosey to the Shovel Flag
OAK PARK THANG (Alliance)
Alliance’s Team Coupon Ladder
- Place 7 coupons on east path, 7 on west path.
- Gather at the Top of the hill to explain
- Get into teams of 4 or 5. Each team will preferably have at least one pax from Chicago, Oak Park and Lagrange.
Bottom of the hill – Man Maker Merkins
At the bottom of the hill, you start with 1 rep of a team man-maker merkin. First pax drags the block, does a merkin, 2nd person drags then does a merkin….until the block is at the other side. Block traverses across all pax on the team is 1 rep.
Up the Hill
One pax rifle carries the block while other Pax bear crawl. Block carrier can switch on the way.
Top of the Hill – Shoulder Presses
Each pax does 5 shoulder presses, then passes the block to the next pax who does 5 shoulder presses until all pax have done the reps
Down the Hill
One pax rifle carries the block while other Pax Lunge walk. Block carrier can switch on the way.2nd round is 2 man maker merkins reps, 4 shoulder presses at the top.
Continue until you get to complete a single shoulder press each at the top of the hill. If time hasn’t been called, start over.
CHICAGO THANG (chick)
4 count B Crawl
1 Merkin, 1 Shoulder Tap, 1 Plank Jack
4 count B C
2 M, 2 ST, 3 PJ
4 count BC
3 of eachKeep going to 10BMAPMs(in cadence)
Burpees(6 count) x 5
Merkins x 10
Amer Hammer x 10
Plank Jacks x 10
Makhtar N’Diayes x 10
(Rinse & Repeat)
LA GRANGE THANG (Slick Back)
Mosey to the baseball field and break into two groups
Bear Crawl Inch Worm
Pax lines up head to feet in plank position. Man in back bear crawls to the front and signals the man in the back to go. Everyone goes once
Group 1 sprints 100 yards, 10 squats
Group 2 will go when they get half way
Rinse and repeat until ppl look tiered
EVANSTON 6MOM (Cheddar)
Bear Craws, Paula Abdul style (4 steps forward, 2 steps back)
6 MOM / core work
Count-off. Video Name-O-Rama. Announcements.
- TCLAPS to the men from Oak Park who led a successful 3rd F event at Breakthrough
“Every action you take is a vote for the type of person you wish to become.”
– James Clear, Atomic Habits
Hosting men from each of our four regions is special.
Today is our reminder that we are not alone in The Gloom.
We follow-through despite adversity (e.g. gated parking lots).
We take action always to become better men for ourselves, our families, our friends and our communities.
Shoutout to the co-Qs who brought the energy and proudly showcased their home sakes.
I am so proud to be a member of this group, and I look forward to many more events to Accelerate together.
Homer took us out in Prayer – BOM (Ball of Man).
Thank you, Sky Q!