AO: Dip City

When: 07/08/2021


Number of Pax: 10

Pax Names: Rancid,

Number of FNGS: 1

FNG Names: Payday

QIC: Rancid

The BackBlast:

66°, Damp/Overcast,

10 PAX: GTL, Waddle, Homer, Smallcakes, Sarge, Minnow, Bilge, Payday (FNG!), Schroeder, 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. 1 FNG.



Mosey around track w/ 7 checkpoints

20 IC – SSH

15 IC – Mountain Climbers

15 IC – Don Quixote

15 IC – Copper Head Squats

20 IC – High Knees

20 IC – Monkey Humpers

15 IC – Star Catchers

Mosey to the fieldhouse




Partner up

PAX #1 holds BTTW

PAX #2 sprints to bench for 10 Dips


PAX #1 holds People’s Chair

PAX #2 bear crawl to the track and back


PAX #1 performs Donkey Kicks

PAX #2 sprints to bench for 10 step-ups


Rinse & Repeat x2

Mosey to the lakefront




  • SSH
  • Lunges
  • Merkins
  • LBCs
  • Mountain Climbers
  • Flutter Kicks
  • Arm Raises
  • Squats
  • Monkey Humpers
  • Burpees (Together)

PAX line up

100 reps of each exercise

Person who finishes first hollers “100!”

PAX stop and sprint 100 yards

After 2 exercises, QIC called an Audible for time (40 reps/each)

Traditionally, the final exercise is 100 Burpees with each PAX member leading one set of 10.

We ended with QIC leading 10 reps IC

Mosey back to the starting point



15 IC – American Hammer



Count-off. Video Name-O-Rama. FNG Naming. Announcements. Prayers.

“Instead of feeling that you’ve blown the day and thinking, ‘I’ll get back on track tomorrow,’ try thinking of each day as a set of four quarters: morning, midday, afternoon, evening. If you blow one quarter, you get back on track for the next quarter. Fail small, not big.

― Gretchen Rubin, Author


Dang proud to see so many HIM (High Impact Men) shaking the Fartsack and joining together in The Gloom this morning. Shoutout to our Down Rangers (Smallcakes, Minnow, Sarge), and TCLAPS to Smallcakes for Headlocking Bilge for his 2nd workout with F3 Chicago.

Nice work, Homer, for Headlocking our FNG Payday who was working out in the park by himself last week and decided to join us on the lakefront today. And he’s already HC’d for next Thursday as well!

Look guys, I don’t care if you are a few minutes late. I don’t mind at all if you decide that you need to modify any of these exercises. My only request is that you post. Just. Show. Up. And today, you did.

To our Bruisers (injured PAX), we miss you. We see you recovering, and we know you wish you could be here sweating alongside us. I want you to know that you are still welcome. Come to a beatdown and do your own Thang right alongside the PAX. Come after the beatdown and join us for Coffeteria. You are always welcome here, and we look forward to having you back!

Ended with BOM (Ball of Man). Thank you, Sky Q! 9 PAX for PCL (Parking Lot Coffeteria)




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