72°, Perfectly Sunny

11 PAX: Arts & Crafts, Ratched, Homer, LeMond, Schroeder, GTL, Sandman, Sumo, Payday, chick, Rancid

QIC: 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*

WARM-A-RAMA

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

 

PRE-PRE-THANG

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

 

PRE-THANG

11’s

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 THANG

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

 

6MOM

Freed to Lead

Shout-out to Evanston Nant’an Lady Bug

Peer-led MARY

 

COT

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

• 2^nd F – LeMond planning a group outing to a White Sox game near the end of this month. Details TBA on Slack
• 3^rd F – Arts & Crafts sponsoring a glass blowing event on a Saturday in September. Homer announcing details on Slack

 

MOLESKIN

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.

 

SYITG

Aye,

Rancid