AO: Dip City

When: 07/15/2021


Number of Pax: 10

Pax Names: Brawny, Chick, Homer, Payday, Rached, Rancid, Schroeder, Waddle,

Number of FNGS: 0

FNG Names:


The BackBlast:


GTL, Brawny, Chick, Waddle, Rancid, Rached, Homer, Waddle, Payday, Tuba (DR from San Antonio



Don Quixote, Butt kicks, Abe vigodas forward and back, seal claps, high knees, Frankenstein walk down half field, bear crawl the rest of field, mosey back to start


Interval training

4 exercises 4 sets each- burpees, air squats, murkins, big boys; rep scheme- 20, 15,10,5

Run across field and back between sets. Did this for 20 minutes


Mosey to stairs; started to rain; shorter version of Elevens- Sevens- burpees at the bottoms of the stairs, murkins at the top.


Mosey back to Ao


Mary – figure 8 knee circles, alternating shoulder taps, and American Hammer


COT- count o Rama, 10 Pax, name o rama. Announcements-

Brawny gave Dip City AO to Chick. Chick was a reason Brawny joined F3 and was grateful

Payday’s second workout- he sees the bonding and really sees the 3Fs in the group- plans to continue to come


Ended with short quote- We are kept from our goals not by obstacles, but a clearer path to lesser goals




Leave a Comment

F3 Chicago