Lincoln Park Zoo Admin Bldg –

Feels like 4°, plenty of snow and ice, pink skies, perfect sun –

12 PAX: LeMond, GTL, Sumo, RA, Cheddar, Nemo, Waddle, Amtrak, Homer, Kodak, MaryLou, 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

ONE MORE TIME

“One More Time” by Daft Punk

AMRAP per Q called each minute change

0-1 – High Knees

1-2 – Imperial Walker

2-3 – Butt Kicker

3-4 – Jump Rope

4-5 – SSH

   on “ONE MORE TIME” drop for one Burpee   

      then return to AMRAP per Q

          (~25x Burpee’s total)

 

PRE-THANG

ACE IN THE HOLE

F3 Workout Deck, 4 Cards, Aces Only (100 Reps each)

PAX Long Mosey to the Soccer Field

At any point along the way, PAX can yell – “Ace In The Hole”, Draw a card & Q the exercise

Rinse & Repeat until at location for THE THANG

Stop 1, near the bridge ♥️ SSH – QIC Waddle

Stop 2, near SW boardwalk ♣️ Flutter Kick – QIC Sumo

Stop 3, near basketball court ♠️ Calf Raise – QIC Homer

No other stops were called before reaching the Soccer Field

 

THE THANG

THE MILLENNIAL

1. Smurph Jack
2. Lunges
3. Merkins
4. LBCs
5. Mtn Climbers
6. Freddie Mercury
7. Arm Raises
8. Squats
9. Monkey Humpers
10. Burpees (10 IC Together)

PAX line up on goal-line

100 reps of each exercise

Person who finishes first hollers “100!”

PAX stop and sprint to other side

Rinse & Repeat thru all 10 exercises

 

POST THANG

NATURE WALK OF DEATH

Beaver Run around South Pond between areas

20sec Arms Out

20sec Arms Up

10 Merkins

Rinse & Repeat until you get to the next area

AREA 1 – SOUTHEAST COVE

20 D – Bobby Hurley

20 IC – Mtn Man Pooper

20 IC – Alt Shoulder Tap

20 IC – Penguin

20 U – Big Boy Sit Up

AREA 2 – GRANT TUNNEL

20C – Balls To The Wall (BTTW)

20C – People’s Chair (Wall Sit)

AREA 3 – EDU PAVILION

PAX start together on south end

Lunge Walk to north end

   Bear Crawl to sidewalk

AREA 4 – TOP OF THE BRDIGE

20 – Dips / Step Ups

Mosey to the AO starting point

 

MARY

Rancid Hammers (each PAX leads 1 American Hammer IC)

 

COT

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

• Congrats to Waddle, his M, and newborn Atlas!
• Rancid’s Farewell Dinner is tonight 5pm at Nick & Vito’s

 

“KEEP IT 100”

(1)The daily intentional effort to grow and maintain healthy relationships with others;

(2) Being dedicated to a lifestyle of integrity;

(3) Honest effort, no malicious motives

– urbandictionary.com

 

MOLESKIN

There’s so much that could be said about my time with you guys in F3 Chicago.

Every one of you – please know that you’ve made a hugely positive impact on my growth as a person.

I was blessed to arrive safely to you fellas Aug 19, 2020, posting for my first beatdown in Chicago at The Goat Rodeo.

This may be my final time leading as a Chicago PAX, but a part of you will forever be inside of me – for thousands of more beatdowns to come.

Keep sharing the gift of F3. Because a gift is for giving.

SYITG!

Aye,

Rancid