Dippity Day: The HIITs by Rancid

AO: Dip City

When: 05/19/2021


Number of Pax: 6

Pax Names: Chick, GTL, Homer, Rached, Rancid, Waddle,

Number of FNGS: 0

FNG Names:

QIC: Rancid

The BackBlast:

Dippity Day: The HIITs by Rancid
Thursday, May 20, 2021
F3 Chicago, Dip City AO
Lake Shore Park
66, Fair & Inviting
6 PAX: GTL, Homer, Chick (Respect!), Waddle, Ratched, 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.
Introduction and disclaimer. No FNGs.


Mosey along the Track performing

30 sec – High Knees
30 sec – Knee Huggers (Sweet Tooth, Respect!)
20 IC – SSH
10 IC – Don Quixote

30 sec – Bernie Sanders
30 sec – Frog Leaps
20 IC – Abe Vigodas (10f/10b)
10 IC – Tappy Taps

30 sec – Lunges
30 sec – Bear Crawl
20 IC – Mtn. Climbers
10 IC – Plank Jacks

Mosey to the Tennis Courts sidelines

PAX line up along sideline
Sprint ¼ court, 1 Big Boys
Sprint back, 2 Big Boys
Sprint ½ court, 3 Big Boys
Sprint back, 4 Big Boys
Sprint ¾ court, 5 Big Boys
Sprint back, 6 Big Boys
Sprint full court, 7 Big Boys
Sprint back, Recover

Sprint full court, 7 Merkins
Sprint back, 6 Merkins
Sprint ¾ court, 5 Merkins
Sprint back, 4 Merkins
Sprint ½ court, 3 Merkins
Sprint back, 2 Merkins
Spring ¼ court, 1 Merkins
Sprint back, Recover

Chain Run to the Lake

PAX line up at the bottom of the stairs
Lunge-up one step
Perform one Air Squat
Rinse & Repeat to the top
Plank for the six
Crawl Bear back down

All PAX line up at the bottom of the staircase
Starting positions for the Merkin
One “down” per stair
Ascend to the top
Plank for the six

Line-up on the south end of blacktop
One person on the ground in neutral position
One sprints to north end of blacktop (40 yards)
Performs one Burpee
Returns to tag-out partner
Rinse & Repeat until Q calls SWITCH
Then to farthest white line (30 yards)
Rinse & Repeat until Q call’s SWITCH
Then to closest white line (20 yards)
Rinse & Repeat until Q calls CHICAGO

Mosey back to the starting point

The perfect exercise, broken down into pieces
10 Squats / 10 Groiners / 10 Pull-Ups
Return to standing position
Decrease reps by 1 each time
Rinse & Repeat x3

PAX to the Shovel Flag for Mary

20 U – LBC’s
20 IC – Scissor Kicks
20 IC – Gas Pumpers
20 IC – Heels to Heaven
20 IC – Flutter Kicks
20 IC – American Hammers

Count-off. Video Name-O-Rama. Announcements.
• Homer is hosting a 2nd F event – details TBA on Slack this week!!

“The decision to become an effective leader is volitional. No one else can make it for you.
– Q Source (p. 1, Introduction)

Ask yourself:
Who do I follow in my life?
Why do I follow them?
How do others follow me?

Who can name the five core principles of F3?
F3 is always free, it is open to all men,
held outdoors, led in rotation, and
it ends with circle of trust.

Ended in prayer. Thank you, Sky Q!
1/2 PAX to Stan’s for Coffeeteria.

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