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 –
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.
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)
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
- Smurph Jack
- Mtn Climbers
- Freddie Mercury
- Arm Raises
- Monkey Humpers
- 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
NATURE WALK OF DEATH
Beaver Run around South Pond between areas
20sec Arms Out
20sec Arms Up
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
Rancid Hammers (each PAX leads 1 American Hammer IC)
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
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.