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

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