Rancid’s 2-Year F3 Anniversary: The Murph

AO: Dip City

When: 10/07/2021


Number of Pax: 5

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

Number of FNGS: 0

FNG Names:

QIC: Rancid

The BackBlast:

66°, fair at first, then a complete downpour

Dip City AO

Lake Shore Park

5 PAX: Arts & Crafts, Homer, chick, Hoser (DR Franklin), Rancid

QIC: Rancid



F3 Chicago – 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.

Five core principles: free, open to all men, held outdoors, led in rotation, ends with circle of trust.

Introduction and disclaimer. No FNG’s.

Welcome Hoser down-range from F3 Franklin in TN!


Today, we will be running the exact same beatdown which I attended at Red Wing AO at Aldrich Elementary in Omaha, NE on Oct 7, 2019

And that, my friends, begins with a Mosey!


Mosey 0.75mi south around NWU campus

Return to the starting point




100 Pull-ups

200 Merkins

300 Squats

2-Mile Run


Break workout into 10 rounds

1’s are Pull-ups (10 OYO)

2’s are Merkins (20 on Down, share the Q)

3’s are Squats (30 on Down, share the Q)


Rotate twice, then QIC asks a PAX to lead one core exercise every-other round


After 5 rounds,

Long Mosey 0.75mi by MCA/Water Tower Place

Return to the starting point


Continue for 3 more rounds, then

Finish last 2 rounds


Short Mosey 0.50mi to the Lake

Return to the starting point


Earned it!



Count-off. Video Name-O-Rama. Announcements/Prayers:

  • Oct 9th – “Day of F’s” 4 Year Anniversary this weekend – see Slack for all the details!
  • Shoutout to all our brothers attending F3 10 year celebrations this weekend from around the world


“Come back. See this as something more than a workout. If you see this as only a workout, you are not going to fully appreciate its power. The Faith will come. Take comfort in the Fellowship.

   – Wait Time, F3 Omaha Founder & OG Nantan



2 years ago this very morn’,

I told a group of strange dudes that I was a singer-songwriter who to played in a punk band.


Some called me Taylor Swift.

Others, Dolly Parton.

But one man (Honey Stinger)

said the magic word – “Rancid!”


QIC Wait Time smiled-wide.

He looked right at me.

Then he said it –

“Your name is ‘Rancid’!”



COT from my VQ on 01/21/2020 at Wild Kingdom in Omaha:


Say ‘yes’ to opportunity.

It’s one of my mantas,

and I encourage fellow HIM to borrow it often.


Keep in mind –

opportunity isn’t always what we seek,

nor is opportunity exclusively about ourselves.


Allow yourself the privilege to say ‘yes’ especially when it involves engagement with others.


To purposefully say ‘yes’ to life

is a powerful discipline.


Answer the call.


Thank you, Sky Q!




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