AO: Dip City

When: 10/28/2021

PAX:

Number of Pax: 5

Pax Names: Arts N Crafts, Chick, GTL, Homer, Rancid,

Number of FNGS: 0

FNG Names:

QIC: Rancid


The BackBlast:

Lake Shore Park –

52°, Crisp & Autumnal –

5 PAX: GTL, Arts & Crafts, chick, Homer, Rancid –

QIC: Rancid

 

0530 – WELCOME, BROTHERS!

 

THE FIRST EXERCISE IS…

SLAUGHTER STARTERS!

(20 Burpees OYO)

 

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.

5 Core Principles. Introduction and disclaimer. No FNGs.

 

WARM-A-RAMA

20 IC – SSH

15 IC – Mtn. Climber

15 IC – Don Quixote

15 IC – Copper Head Squat

20 IC – Lunge

20 IC – Plank Jack

15 IC – Star Catcher

Mosey to the MCA Stairs

 

PRE-THANG

THE FRIGHT FLIGHT

“Heads Will Roll” – Yeah Yeah Yeahs, A-Trak

Suicides using the Stairs

PAX line up at the bottom

Run to the top most stair

Jog back down…

Run to the 2nd top most stair

Jog back down…(keep this minus-1 cycle going)

Rinse & Repeat Until Staircase Completed

Mosey to the benches on the east side of LSP

 

THE THANG

TRICK OR TABATA

“Spooky” – Atlanta Rhythm Section

Set a timer – 45sec exercise, 15sec rest

Dips

Squat Jumps

Step-Ups

Monkey Humpers

Derkins

Mosey to the Lake

 

MID-THANG

WHO YOU GONNA CALL?!

“Ghostbusters” –  Ray Parker Jr.

AMRAP per Q called each minute change

0-1 – High Knees

1-2 – Imperial Walkers

2-3 – Butt Kickers

3-4 – Bobby Hurleys

   on “GHOST” drop for one Burpee   

      then return to AMRAP per Q

           (~28 Burpees Total)

Mosey to the benches on the east side of LSP

 

POST-THANG

TABATA UNDEAD

“Superstition” – Stevie Wonder  

Set a timer – 45sec exercise, 15sec rest

Mtn. Movers

Chilly Kicks

Rockette Dips

Decline Shoulder Taps

 

MARY

“Monster Mash” – Bobby “Boris” Pickett, TCK

15 IC – Freddie Mercury

15 IC – Box Cutter

15 IC – Penguin

15 IC – Big Boy Sit-up

20 IC – American Hammer

 

COT

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

  • NEW F3 CHICAGO AO LAUNCH on Friday, 11/12 – details TBA on Slack!
  • F3 Oak Park CSAUP planned for 12/22 – see Slack for details

 

“Do not let anything that happens in life be important enough that you’re willing to close your heart over it.”

― Michael A. Singer, “The Untethered Soul: The Journey Beyond Yourself”

 

MOLESKIN

I’ve been ruminating for quite a while now. The struggle feels real, but I am learning more about “the one who watches”.

There’s the conscious part of ourself which feels and emotes. As life unfolds, this part is reactive. The “internal voice” that narrates our day may not exactly be who we really are.

Somewhere, behind this voice, is the watcher. The part of ourselves who needs nothing more than to be present in observation. This is the part of ourself that is our true essence. The soul.

In an infinite universe, our “time” is finite. So, stay curious.

 

SYITG!

Aye,

Rancid

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