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