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

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