F3 Chicago – The Green Room AO: “E+R=O”

Tuesday, March 23, 2021

Humboldt Park Boathouse

51°, Mild

5 PAX: Waddle, Throttle, Alliance, MaryLou, Rancid

QIC: Rancid/Waddle (sub-RA)

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. No FNGs.

WARM-A-RAMA (WADDLE)

20 IC – Knee Huggers

20 IC – Groiners

THE THANG (RANCID)

ROYAL RUN

F3 Workout Deck, Royal Cards Only

12 exercises, 25 reps each

Completed 8 Stations w/ Long Mosey around the park

• Q♦️ Diamond Merkin (Waddle)
• J♦️ Dip (Alliance)
• Q♠️ Monkey Humper (Throttle)
• K♣️ American Hammer (MaryLou)

ACE IN THE HOLE

F3 Workout Deck, Aces Only

4 Exercises, QIC pulls 1 at random

PAX perform 100 reps together

“And the next exercise is…Arm Circles!”

• K♦️ Merkin (Waddle)
• K♠️ Squat (Alliance)
• J♠️ Smurph Jack (Throttle)
• Q♥️ Burpee (MaryLou)

Mosey to the Shovel Flag at the Boathouse

MARY (DEARLER’S CHOICE)

FREED TO LEAD

20 IC – Big Boys (Rancid)

10 C x2 – Active Bear / Active Plank (MaryLou)

10 IC – Scissors (Throttle)

15 IC – Box Cutters (Alliance)

15 IC – Heels to Heaven (Waddle)

COT

Count-off. Video Name-O-Rama. Announcements.

• Tomorrow – The Goat Rodeo @ 6:00am
• Third F Event in Evanston coming up – see Slack
• Prayers for PAX whose parents are heading into surgery over the next week

“(H)e looks for something difficult to attain, a mission, something hard, something that demands the skill and passion of a man who as a boy had a hero’s heart and has never lost it…”

– Freed To Lead (p. 86)

MOLESKIN

Our brother, RA, was all-set to lead our men through a vigorous and well-planned beatdown at The Green Room this morning. However, much to his bemusement, he was unable to turn-over his car this morning and reached out to Rancid for a last minute Audible. PAX are in-connection with him to support a resolution – thinking about RA today.

F3 Deck in-tow, and with Waddle’s expert guidance around the park, our men enjoyed a scenic mosey all around Humboldt, interspersed with highly-executed pain stations.

On mornings like this, I am so proud of our PAX who make the hard choice to band together in The Gloom. As we all know, things don’t always go the way we plan. But as my Omaha brothers Armbar and Othello have taught me…

E + R = O

(Event) + (Reaction) = (Outcome)

We can’t control the Event, but our Reaction will absolutely impact the Outcome.

Stay strong, men. Appreciate you being here today and always!

Thank you, Sky Q!

SYITG

Aye,

Rancid