72°, Perfectly Sunny
11 PAX: Arts & Crafts, Ratched, Homer, LeMond, Schroeder, GTL, Sandman, Sumo, Payday, chick, Rancid
0700 – 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.
Let’s pick-up the six, and let’s have some fun!
*This beatdown courtesy Rancid’s Q from November 7th, 2020 at Zoo Crew*
15 IC – SSH
15 IC – Mountain Man Poopers
10 IC – Dive Bombers
10 IC – Star Catchers
15 IC – Dips
15 IC – Step Ups
10 IC – Suicide Squats
10 D – Burpees
Short Mosey (aka Shosey) to Education Pavilion
Slick’s Shoulder Burner
Shout-out to PAX brother Slick in Omaha who created this for OYOBNA on 4/2/20
10 IC – Plank Jacks
10 IC – Makhtar N’Diayes
10 IC – Mountain Climbers
10 IC – Carolina Dry Docks
10 D – Merkins
Rinse & Repeat x2
Mosey to lot east of Grant tunnel
Shout-out to Chicago Nant’an Homer
Jump Tucks (JT) at Bottom of Stairs
Bobby Hurley’s (BH) at Top of Stairs
10 JT…run up…1 BH…run down…
9 JT…run up…2 BH…run down…
8 JT…run up…3 BH…run down…
7 JT…run up…4 BH…run down…
6 JT…run up…5 BH…run down…
5 JT…run up…6 BH…run down…
4 JT…run up…7 BH…run down…
3 JT…run up…8 BH…run down…
2 JT…run up…9 BH…run down…
1 JT…run up…10 BH…run down…
Plank for the six
Mosey to Lincoln Soccer Turf
The 1/6 Spartan
Shout-out to PAX brother Sparty in Omaha as
The Spartan is how he earned his F3 name
All PAX line-up on one end of field
On your mark…get set…SPRINT!
to the opposite end, then
Merkins – 10 on Down (share the Q)
Mosey back to the starting side
Rinse & Repeat x5
Mosey to the Shovel Flag for MARY
Freed to Lead
Shout-out to Evanston Nant’an Lady Bug
Count-off. Video Name-O-Rama. Announcements.
- 2nd F – LeMond planning a group outing to a White Sox game near the end of this month. Details TBA on Slack
- 3rd F – Arts & Crafts sponsoring a glass blowing event on a Saturday in September. Homer announcing details on Slack
Share gratitude for those you care for.
Let them know how you feel.
Remind them they are important.
Remember to give credit where credit is due.
Ended with BOM (Ball of Man).
Thank you, Sky Q!
8 PAX to coffeteria. Q Source discussion on Group (F3) led by Sandman.