F3 Chicago – Zoo Crew

Saturday, April 17, 2021

Lincoln Park Zoo Admin Bldg

39°, Sunshine

8 PAX: Homer, LeMond, Eskomo (Respect!), Chick (Respect!), Brawny, GTL, Bluestar (Madoff), Rancid

QIC: 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. No FNG’s.

WARM-A-RAMA

15 IC – SSH

Duck Walk to the street

15 IC – Don Quixote

Butt Kicker to the flag

15 IC – Tappy Taps

Crab Walk to the street

15 IC – Imperial Walkers

Bear Crawl to the flag

15 IC – High Knees

Mosey to the front of Café Brauer

PRE-THANG

RANCID RENEGADES

“Bloodclot” by Rancid (The Band)

PAX hold a plank

Renegade Rows, baby!

0:00 – Right (up) on “Hey” Left (up) on “Ho”

0:12 – Plank Jacks

0:25 – Mountain Climbers

0:37 – Plank

0:48 – Right (up) on “Hey” Left (up) on “Ho”

0:54 – Plank Jacks

1:07 – Mountain Climbers

1:18 – Plank

1:31 – Right (up) on “Hey” Left (up) on “Ho”

1:36 – Plank Jacks

1:43 – Mountain Climbers

1:54 – Plank

2:00 – Merkins

2:20 – Right (up) on “Hey” Left (up) on “Ho”

Mosey to stairs at Grant Tunnel

THE THANG

EVEREST

Lunge-up one step

Perform one Air Squat

Rinse & Repeat to the top

Crawl Bear back down

Merkin-up one step

   Rinse & Repeat to the top

Dip-step back down

Bunny-Hop one step

   Rinse & Repeat to the top

Al Gore for the Six

Back at the base, partner up

Up/Down Sprints for ~6 minutes

Rinse & Repeat entire circuit x2

Mosey to the LPZAO

6MARY

15 IC – Box Cutters

15 IC – Penguins

15 IC – Boat/Canoe

15 IC – Makhtar N’Diaye

15 IC – Heels to Heaven

15 IC – Big Boys

25 IC – American Hammers

COT

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

• F3 CONVERGENCE 7/31 AT GREEN ROOM

“…the most important component of mastery (in anything) is practice, not the lucky accident of birth…

Mastery of anything…is primarily driven by the willingness of the man seeking it to put in the required number of hours to get there.”

– Freed To Lead (p. 92, The Museum of Failure)

MOLESKIN

“Fail Forward” immediately.

Thank you, Sky Q!

SYITG

Aye,

Rancid