AO: The Green Room

When: 07/31/2021


Number of Pax: 24

Pax Names: Alliance, Brawny, Cheddar, Chick, Denari, Footloose, FVI, Giuliani, GTL, Homer, Kodak, Lead Pipe, Lemond, Mayhem, Pebbles, Percy, RA, Rachet, Rancid, Schroeder, Sheriff, Slick Back, Voodoo, Waddle,

Number of FNGS: 0

FNG Names:

QIC: Alliance, Cheddar, chick, Rancid, Slick Back

The BackBlast:

64°, Clear Skies & Full Hearts



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.


WARM-A-RAMA (Rancid)

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



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.



Welsh Dragons
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)



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




Bear Craws, Paula Abdul style (4 steps forward, 2 steps back)

6 MOM / core work


COT (Rancid)

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!

Keep Posting.




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