AO: Dip City

When: 01/21/2021


Number of Pax: 5

Pax Names: Brawny, GTL, Homer, Rancid, Schroeder,

Number of FNGS: 0

FNG Names:

QIC: Rancid

The BackBlast:

F3 Chicago – Dip City AO

Thursday, January 21, 2021

“Say Yes”: 1 Year Later

Lake Shore Park

30°, Clear & Mild

5 PAX: Homer, GTL, Schroeder, Brawny, Rancid

QIC: Rancid



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, it is open to all men, held outdoors, led in rotation, and it ends with circle of trust.

Introduction and disclaimer. No FNGs.


One year ago (01/21/2020), Rancid was VQ alongside 3 Omaha PAX at Wild Kingdom (Othello, Crab Cakes, Slick)

Today’s beatdown is the same routine modified for our current location



20 IC – SSH

10 IC – Windmills

10 IC – Tappy Taps

20 D – Bobby Hurleys

15 IC – Cherry Pickers

15 IC – Imperial Walkers

20 IC – High Knees

Mosey 1 lap, then circle up by the Shovel Flag



PAX stick together as one group

4 stations at opposite corners

Final station at center field

Complete first four stations

Sprint between each

After first 4 stations

Lunge -or- Bear Crawl to #5 at CF


10 IC – Mountain Climbers

20 D – Bonnie Blairs

30 D – Ponzi Pinchers (Squat/Calf-Raise)


10 OYO – Turkish Getups (5 each side)

20 D – Merkins

30 IC – Oh-Yeahs!!! (15 each arm)


10 IC – Hydraulic Squats

20 IC –Alternating Shoulder Taps

30 IC – Side Straddle Hops (Red Bull)


10 IC – Plank Jacks

20 U – Jump Tucks

30 IC – Monkey Humpers


5 D – Burpees

Rinse & Repeat x5, each PAX Q 1 round (25 total Burpees)

Mosey to fieldhouse/bench row



25ct – Balls to the Wall (shared count)

50ct – Wall Sit (shared count)

50 D – Dips (shared count)

PAX return to the Shovel Flag for Mary



20 IC – LBCs (Brawny)

15 IC – Flutter Kicks (Schroeder)

15 IC – Heels to Heaven (GTL)

15 IC – Freddie Mercury (Homer)

25 IC – American Hammers (Rancid-style, shared cadence)



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

  • Next Beatdown: Zoo Crew
    • Saturday (1/23) 7:00 AM

“There is always light,

   if only we’re brave enough to see it;

      if only we’re brave enough to be it.”

– Amanda Gorman, National Youth Poet Laureate 

Message from Wild Kingdom Backblast 01/21/2020

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.

Make mindful decisions. Keep moving forward!

Thank you, Sky Q!

4 PAX for PCL (Parking Lot Coffeteria)




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