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