AO: Dip City
When: 11/04/2021
PAX:
Number of Pax: 4
Pax Names: Arts N Crafts, Chick, Homer, Rancid,
Number of FNGS: 0
FNG Names:
QIC: Rancid
The BackBlast:
Lake Shore Park –
32°, Quite Cool –
4 PAX: Arts & Crafts, chick, Homer, Rancid –
QIC: 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.
5 Core P. Introduction and disclaimer. No FNGs.
WARM-A-RAMA
20 IC – SSH
15 IC – Mtn. Man Poopers
20 IC – Imperial Walkers
15 IC – Monkey Humpers
20 IC – Star Catchers
15 IC – Makhtar N’Diayes
PRE-THANG
Mosey along sidewalk performing
30 sec – High Knees
30 sec – Knee Huggers (Sweet Tooth, Respect!)
20 IC – SSH
10 IC – Don Quixote
30 sec – Bernie Sanders
30 sec – Frog Leaps
20 IC – Sun Gods (10f/10b)
10 IC – Tappy Taps
30 sec – Lunges
30 sec – Bear Crawl
20 IC – Mtn. Climbers
10 IC – Plank Jacks
Mosey to the tennis courts
THE THANG
Shout-out to Sparty from Omaha for Q’ing this at Dragon’s Lair on 9/4/21
PAX 1 at one end of tennis courts
PAX 2 runs to the other end then back
Partners split up exercises / running
Flapjack until reps are complete
After each “set”, the pair runs around the tennis courts then return to start the next “set”
Set 1
50 Burpees
100 Mountain Climbers
150 Bobby Hurley’s
Set 2
50 Merkins
100 Cherry Pickers
100 Overhead Claps
Set 3
25 Big Boy Sit-ups
25 American Hammers
25 LBCs
MARY
DECK of CLUBS
F3 Workout Deck
12 Club Cards (Core Work Only)
PAX each pull 1 card and Qs it
30 sec – Luge (Homer)
15 Up – WWII Situps (chick)
90 sec – High Plank (Arts & Crafts)
COT
Count-off. Video Name-O-Rama. Announcements.
- NEW F3 CHICAGO AO LAUNCH on Friday, 11/12 – details TBA on Slack!
- F3 Oak Park CSAUP planned for 12/22 – see Slack for details
“If you want to feed a problem, keep thinking about it. If you want to starve a problem, take action.
― Anonymous
SYITG!
Aye,
Rancid