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
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, 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)