Ho, Ho, Holy Moly!

Lincoln Park Zoo Admin Bldg –

Feels like 30°; wet, grey, perfectly gloomy –

7 PAX: Nemo, Dante, Arts & Crafts, Throttle, Homer, LeMond, Rancid –

QIC: Rancid

 

0700 – 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.

5 Core Principles. Introduction and disclaimer. No FNGs. Count-off.

 

WARM-A-RAMA

20 IC – SSH

10 IC – Don Quixote

20 IC – Leprechaun

  Toy Solider to the Lions

10 IC – Dive Bomber

20 IC – Mtn Climber

10 IC – Plank Jack

  Lunges to the Flag

20 IC – Imperial Walker

10 IC – Prisoner Sui-Squat

20 IC – Goof Ball

Mosey to the front of Café Bauer

 

Let the festivities begin!!! (Click for Spotify Playlist)

 

FIRST THANG

CAROL OF THE BELLS

5 exercises, 20 reps of each

20 IC – Dip

20 IC – Incline Merkin

20 IC – Step-up

20 IC – Decline AST

20 IC – Unstoppable Force (Wall Push)

    Complete one round together

 

MINI-THANG

THE REINDEER RUN

20 sec High Knees

20 sec Butt Kickers

10 IC – Copper Head Squats

      Rinse & Repeat to the Edu Pavilion

 

PRE-THANG

JINGLE BELL ROCK

PAX starting position for LBCs

Perform 1 rep per “Jingle”, Q calls up

Freddie Mercuries AMRAP b/t

        Rinse & Repeat until end of song

 

THE THANG

JOLLY 1-2-3

Modified DORA, Break into groups of 2

Pax 1 = Mosey 1 Lap, small south loop

Pax 2 = AMRAP / Flapjack

50 Deck The Hall Merkins (Hand Release)

100 Jolly Boys (Big Boy Sit-up)

150 Holly Hurley’s (Bobby Hurley)

         Plank or Al Gore for the six

Mosey to the stairs at Grant Monument

 

POST THANG

THE CHIMNEY

Bear Crawl up the stairs

Jailbreak to the other side

Bear Crawl down the stairs

         Plank or Al Gore for the six

Mosey to the top of the bridge over South Pond

 

FINAL THANG

HOLIDOOMSDAY CLOCK

All PAX hold Plank

Starting with the Q, Go around the circle

Each PAX, one by one, bellows “Ho-Ho-Ho”

Performs one Merkin

PAX holding Plank keep the count

Al Gore once you are out

Rinse & Repeat Until Sufficiently Jolly

(Last Man Standing was Nemo! Honorable Mention goes to LeMond)

Mosey to the AO starting point

 

MARY

A VERY MERRY MAMBO #5

5 IC – Mountain Man Poopers

5 IC – Alternating Shoulder Taps

5 IC – Makhtar N’Diayes

5 IC – Burpees

5 IC – Outlaws

Rinse & Repeat until end of song

 

FREED TO LEAD

10 IC – Protractor (Arts & Crafts)

10 IC – Freddie Mercury (Dante)

15 IC – Alt. Shoulder Taps (Nemo)

20 IC – Penguin (Throttle)

15 IC – Reach-Up (LeMond)

15 IC – Switchblade (Homer)

 

COT

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

• F3 Oak Park CSAUP next Wednesday 12/22/2021 – see Slack for details
• Rancid’s Official Send-Off will be at the Zoo Crew AO on Saturday 1/8/2022 – details TBA!

“The greatest organizational performance hack you can make is to replace ‘I would like permission to…’ with ‘I intend to…’”

– L. David Marquet, retired U.S.  Navy  captain and bestselling author

 

MOLESKIN

YHC is traveling back to Nebraska for the remainder of 2021, so, naturally, we had to wring out as much holiday cheer as we could muster!

The challenges may have been brutal, but the PAX emerged stronger than ever – with plenty of smiles and laughter to help us through to the end.

LeMond led a brilliant Q Source on Shorties (Q1.6) in the Champagne Room at Starbucks. (No cars were towed in the making of this discussion!)

Next Q Source is Shield Lock (Q.1.7) led by Rancid on 1/8/2022.

May you each have a joyful holiday season filled with love, light, and intention!

Until next year –

SYITG!

Aye,

Rancid