F3 Chicago – The Green Room AO Grand Opening
Tuesday, March 2, 2021
Humboldt Park Boathouse
21°, Clear & Calm
12 PAX: Denari, Fogger, Alliance, HoJo, Homer, Waddle, Rossy, Brawny, Nemo (FNG), LeMond, Linus, Rancid
0530 – 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. 1 FNG (EH by Waddle)!
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
40yd Sprint w/
25Merkins x 3 (4 sets if time)
50Air Squats x 3 (4 sets if time)
THE THANG (WADDLE)
2 MINUTE DRILL
2 minutes sprint forward touch
1 minute plank
2 minutes sprint forward updown
1 minute plank
2 minutes sprint turn updown
sprint turn updown.
POST THANG (HOMER)
- 10-count Burpee
- Fireman’s Carry
- Ape/Bear/Crab movements
DECK of CLUBS
F3 Workout Deck
12 Club Cards (Core Work Only)
QIC each pull 1 card and Q
Brawny – American Hammer (20 IC)
Waddle – High Plank (90 sec)
Homer – Flutter Kick (20 IC)
Denari – Oblique Crunch (20 IC)
Count-off. Video Name-O-Rama. Announcements.
- Oak Park – 3rd F Event at Breakthrough coming up – see Slack to sign-up
- Beer Ruck in Oak Park next Saturday 3/13 at 1PM (3 breweries/7miles)
- Prayers for Denari’s Uncle
“We could see that individual initiative (I2) was our Q-System’s critical element. For a newly planted Workout to succeed, its Plant-Q (and the subsequent Qs he developed) would have to take whatever individual initiative was needed to grow.”
– Freed To Lead (p. 80)
F3 Chicago has a bright and shining future ahead! We know our mission: plant, grow, serve. With a newly planted flag, we now must GROW!
Homer is soon to announce our primary goal for 2021: Complete 50 successful emotional headlocks (EH) by the end of this year. As Comz Q, I will be meeting as a team and 1-on-1 with regional Nant’ans and local Site Qs to collect feedback and to cheer you on as you Accelerate in this endeavor.
In additional to Comz, YHC will be picking up the 1st F Q position as part of the CHI leadership team. Throughout this month, PAX will be tapped for the F3 Chicago Leadership Development Program (LDP)
- Great Leaders develop new Leaders
- Four Step Process
- Schooling, Apprenticeship, Opportunity, and Failure
- Inclusive of all members (Legacy or FNG)
Interested in learning more? Let’s talk!
Thank you, Sky Q!