74°, Humid – Walsh Park in Bucktown – Chicago, IL

9 PAX: LeMond, Homer, Sumo, Ratched, chick, MaryLou, Ladybug, 8-Track, Rancid

QIC: Rancid

 

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. I am not a professional. Please “shamelessly modify”.

No FNG’s.

Mosey to north side of park for Warm-A-Rama

 

WARM-A-RAMA

20 IC – SSH

15 IC – Big Ones (aka Side to Side’s)

15 IC – Imperial Walkers

15 IC – High Knees

20 IC – Sun Gods aka Abe Vigoda (10 forwards, 10 backwards)

7 Burpees IC

Mosey back to the Shovel Flag

 

PRE-THANG

Triple Double D’s

10 Derkins

20 Dips

Rinse & Repeat x3

7 Burpees IC

Mosey to the pull up bars

 

THE THANG

Ring of Fire

1 – Run around the small circle, push the PAX

2 – Hang straight down from the pull-up bar

3 – Hold plank position

4 – Monkey Humper

5 – Mtn Climber

6 – Air Squat

7 – Lunges

8 – Bobby Hurley

9 – Equator

Rinse & Repeat until Q calls CHICAGO

Mosey back to the Shovel Flag

 

POST-THANG

Failure to Launch

10 IC – People’s Chair (air, hold)

1 U – Squat Jump

Rinse & Repeat x5, led by each PAX x1

14 Burpees IC

 

6MOM

20 IC – LBCs

20 IC – Flutter Kicks

20 IC – Freddie Mercuries

20 IC – Big Boys

20 IC – American Hammers

 

COT

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

• 2^nd F – White Sox game on Wed. 9/1 at 7:10pm – HC with LeMond – more info on Slack
• 3^rd F – Arts & Crafts sponsored glass blowing event on Sat. 9/11 3-5pm – HC with Homer – more info on Slack

 

MOLESKIN

Through F3, we are each Freed To Lead.

5 core principles guide us through one mission.

Lead by example, and always be open to learn.

Be vulnerable.

Thank you, Sky Q!

SYITG

Aye,

Rancid