AO: The Goat Rodeo
When: 09/15/2021
PAX:
Number of Pax: 8
Pax Names: Chick, FIFO, Homer, Lemond, MaryLou, Rancid, Sumo, Waddle,
Number of FNGS: 0
FNG Names:
QIC: Rancid
The BackBlast:
Wednesday, September 15, 2021
63°, Clear Skies
Walsh Park, Bucktown, Chicago, IL
8 PAX: FIFO, Sumo, LeMond, chick, Homer, Waddle, MaryLou, Rancid
QIC: Rancid
0505 – EC Run
TCLAPS to Homer, Waddle, Sumo, MaryLou, and Rancid for completing 4.7 miles before the beatdown!
0600 – 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.
Five core principles: free, open to all men,
held outdoors, led in rotation,
ends with circle of trust.
Introduction and disclaimer.
No FNG’s.
WARM-A-RAMA
31 IC – SSH
10 IC – Don Quixote
10 IC – Star Catcher
10 IC – Suicide Squat
Short Mosey around the playground to the Flag
THE FIRST THANG (2:45)
RANCID RENEGADES
“Bloodclot” by Rancid (The Band)
PAX hold a plank
Renegade Rows, baby!
0:00 – Right (up) on “Hey” Left (up) on “Ho”
0:12 – Plank Jacks
0:25 – Mountain Climbers
0:37 – Plank
0:48 – Right (up) on “Hey” Left (up) on “Ho”
0:54 – Plank Jacks
1:07 – Mountain Climbers
1:18 – Plank
1:31 – Right (up) on “Hey” Left (up) on “Ho”
1:36 – Plank Jacks
1:43 – Mountain Climbers
1:54 – Plank
2:00 – Merkins
2:20 – Right (up) on “Hey” Left (up) on “Ho”
THE PRE-THANG (3:40)
MAMBO #5
“Mambo No. 5 (a Little Bit of…)” by Lou Bega
5 exercises, 5 reps each IC
5 IC – Mtn. Man Poopers
5 IC – Mtn. Climbers
5 IC – Makhtar N’Diayes
5 IC – Burpees
5 IC – Outlaws
Rinse & Repeat until end of song
THE MINI-THANG (0:54)
THE SICKNESS
“Down with the Sickness” by Disturbed
1 exercise (Burpee), 6-Count IC
AMRAP until first verse begins
Mosey around the south loop to The Flag
THE MAIN THANG (4:33)
THE JUNGLE
“Welcome To The Jungle” by Guns N’ Roses
5 exercises, 20 reps of each
20 D – Dips
20 D – Incline Merkins
20 IC – Step-ups
20 D – Decline Merkins
20 IC – Incline AST
Rinse & Repeat until end of song
THE POST-THANG (3:56)
BANGERS
“Bang Bang” by Danger Danger
7 exercises, 10 reps each IC
Bonnie Blairs
AST
Noodling for Fish
Gas Pumpers
E2K
Rockette Dips
Step-ups
Perform all in one round, then
Turkish Getups until end of song
THE MICRO-THANG (0:44)
IRISH TWO-STEP
“I’m Shipping Up To Boston” – Dropkick Murphys
Exercise led by Q IC until first verse begins
Start in a Plank
1 – Groiner
2 – Plank
3 – Elbow 1 Down
4 – Elbow 2 Down
5 – Chilly Jack
6 – Chill Cut
7 – Elbow 1 Up
8 – Elbow 2 Up
PAX count each round on the ‘8’
Mosey around the north loop to The Flag
THE FINAL THANG (5:20)
ONE MORE TIME
“One More Time” by Daft Punk
AMRAP per Q called each minute change
- – High Knee
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)
6MOM
THUNDERSTRUCK
“Thunderstruck” by AC/DC
PAX hold Plank
One Merkin, Q calls down on each “Thunder”
33x until end of song in 4m52s
31 IC – The American Hammer
COT
Count-off. Video Name-O-Rama. Announcements/Prayers:
- Oct 9th – “Day of F’s” 4 Year Anniversary incl. beatdown/food drive/dinner – more info TBA on Slack
“Life has no meaning.
Each of us has meaning
and we bring it to life.”
– Joseph Campbell, author and philosopher
MOLESKIN
It takes a village.
And you are our citizens.
I think of each person here as a leader.
From OG to FNG…Site Q to QIC.
Every man who shows up that day
makes an impact on the rest.
Thank you men for being here.
F3 is now a part of your Hero’s Journey.
Please encourage each other.
Care for our community.
Keep coming back.
Thank you, Sky Q!
SYITG
Aye,
Rancid