AO: The Green Room

When: 03/02/2021


Number of Pax: 12

Pax Names: Alliance, Brawny, Denari, Fogger, HoJo, Homer, Lemond, Linus, Nemo, Rancid, Rossy, Waddle,

Number of FNGS: 1

FNG Names: Nemo

QIC: Rancid

The BackBlast:

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

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, 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



to 100/200

40yd Sprint w/

25Merkins x 3 (4 sets if time)

50Air Squats x 3 (4 sets if time)



2 minutes sprint forward touch

backpedal touch

1 minute plank

2 minutes sprint forward updown

backpedal touch

1 minute plank

2 minutes sprint turn updown

sprint turn updown.


  1. 10-count Burpee
  2. Fireman’s Carry
  3. Ape/Bear/Crab movements



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!




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