AO: The Green Room

When: 08/31/2021

PAX:

Number of Pax: 6

Pax Names: Chick, Homer, Lemond, Rancid, Sumo, Waddle,

Number of FNGS: 0

FNG Names:

QIC: Rancid


The BackBlast:

Humboldt Park Boathouse.

69°, Pleasant.

6 PAX: Homer, Sumo, chick, LeMond, Waddle, Rancid

QIC: Rancid

 

445 – EC Run

TCLAPS to Homer for calling the EC work this morning. Shoutout to Homer, Sumo, and Rancid for arriving so early that the parking lot was still closed!

 

0530 – 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.

F3 is always free, open to all men, held outdoors, led in rotation, and ends with a circle of trust.

Introduction and disclaimer. No FNGs. All the best of pals, this AM!

 

WARM-A-RAMA

14 IC – SSH

12 IC – Abe Vigoda

12 IC – Monkey Humper

12 IC – Dive Bomber

12 IC – E2K

12 IC – Mountain Man Pooper

12 IC – Bobby Hurley

14 IC – Goof Ball

Sprint to the end of the parking lot then back

 

PRE-THANG

B.O.M.B.S. AWAY

B.O.M.B.S. starting from 5 reps each

Burpee, Overhead Clap, Merkin, Big Boy, Squat

Decrease total reps by 1 each round until complete

Mosey to the baseball fields

 

THE THANG

ROYAL DECK OF DREAMS

F3 workout deck, Royal cards only

PAX line up at field 1 home base

One man pulls card, calls the exercise

Then he sprints the bases

While the rest perform the exercise AMRAP (As Many Reps As Possible)

When he gets back, the next man in line sprints the bases

And this continues until all men have sprinted the baseline

After 3 cards are pulled, switch fields

1 – LeMond – Monkey Humper

2 – Waddle – Squat

3 – Homer – Freddie Mercury

4 – Sumo – Shoulder Tap

5 – chick – Merkin

6 – Rancid – Dip

7 – LeMond – Plank Jack

8 – Waddle – Diamond Merkin

9 – Homer – American Hammer

YHC called time after 9 rounds

Mosey to Humboldt statue

 

POST-THANG (in lieu of 6MOM)

DIE OF DREAD, DIE OF DOOM

Two (2) 12-sided die, each PAX rolls both

Q’s favorite of either exercise as shown

Homer – 15 Sumo Squats

Sumo – 1 Min Wall Sit

LeMond – 20 Mountain Climbers

chick – 30 American Hammers

Waddle – 15 Sumo Squats

 

COT

Count-off. Video Name-O-Rama. Announcements.

 

“When good things happen, we bake them very quickly into our baseline expectations, and yet the primordial void goes unfilled.”

Dan Harris on “Hedonistic Adaptation”

 

MOLESKIN

Keep it fun, fellas. Variety is the spice of life.

F3 helps me break from my normal routine.

I hope you share your gifts with others this week.

Thank you, Sky Q!

SYITG

Aye,

Rancid

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