AO: The Main Event

When: 01/05/2021


Number of Pax: 13

Pax Names: Beaker, Denari, Grace, Mr. Burns, My Buddy, Slick Back, Sloan, Terps,

Number of FNGS: 1

FNG Names: Bobby Fischer, Ripstick, Shake and Bake, Bodie

QIC: Urkel

The BackBlast:

THE SCENE: 26 STUPID degrees and with the wind chill, felt like 20! Stupid Winter. New year, new HIM.  Visited my old stomping ground where I grew up and the men of LaGrange showed some great hospitality! Thanks to the HIM of LaGrange for letting me Q today.



-Welcome to F3

-I am not a professional

-You are participating at your own risk

-You are responsible for your own well-being

-You are here voluntarily, and you are not paying to be here

-Know your limits and do the best you can, all exercises can be modified and are only suggestions.


WARM-O-RAMA: (warm up)

* -Good Mornings (ICx10)

* -Tappy Taps (ICx15)

* -Michael Phelps Eagle Wings (ICx15)

* -Goof Balls (ICx15)

* -SSH (ICx25)


THE THANG 1: DORA at the Phillip’s Flower Parking Lot

HIM worked the stairs at the amphitheater with a series of exercises. J/K Stairs were way too icy, so had to come up with a plan B.  We went to Phillip’s Flower parking lot to do a DORA Workout.  Started with 20 Burpees (Thanks St. Louis)


100 Bonnie Blairs (each leg as a half)

200 Groiners (That one hurt)

300, scratch that, ran out of time so 200 BigBoi’s 

Ended with 20 more Burpees (Thanks St. Louis)



THE THANG 2: Man, That’s a Long 50yds!

PAX lined up and did a sprint from one end of the parking lot to the other which was about 50yds-ish.  At the end, we did 10 burpees.  Rise and repeat back.



Slow Legs up LBCs (IC 15x)

Slow Heel Touches (IC 15x)

Slow American Hammers (IC 20x)




13 STRONG HIMs– Bobby Ficsher, Denari, My Buddy, Grace, Beaker, Mr. Burns, Sloan, Slick Back, Terps, Bodie, Shake and Bake, Frank Ripstick (FNG), Urkel (QIC)





  • Today, we prayed for Backstage battling Covid and for everyone fighting the pandemic.





I recently heard a good sermon that made me think.  I’m not normally a heavenly man, but I did want to have you ponder on this.  Our bodies are vessels, containers, literally of organs and bones, but on a deeper level, we are vessels of hope and light.  Times have been dark for too long now and we carry with us, wherever we go, this precious treasure of the good that we have inside of us all. God has chosen us, just earthen vessels of human frailty, to be filled with Himself—the very essence of who He is, so that we are His vessels of light, hope and love to the world around us.

We can take this everywhere into our everyday lives: our workplaces, schools, sporting events, social media. We should bring Hope, love, and light into the places of hurt, anger, bitterness, hate, and selfishness—shining the light into those dark places of depression, fear, torment and anxiety.

We are just ordinary people, just ‘jars of clay’, whom God has deposited a priceless, precious treasure to take to the world around us. 


From (John 15:5). “He has chosen us to be His vessel so that His power and greatness will be seen through us—clearly revealing that it is from God, not from ourselves. Apart from Christ, we can do nothing, but united with Him, we can do extraordinary things.” 


We are strong, We grow, We build, We succeed! Here’s to the men of F3 Chicago LaGrange edition!


Did I do that?!

Yes, yes I did!



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