72°, Ideal –

17 PAX: Denari, Outbreak (Respect!, DR Ashland), Ladybug, LeMond, GTL, Gecko (Respect!, DR Jacksonville), chick (Respect!), Cheez Wiz, Sandman, Guido, Homer, Bilge (FNG), Minnow (Hate x2), Smallcakes, Ratched, Percy, Rancid

QIC: Rancid

0700 – WELCOME, BROTHERS!

F3 Chicago – Zoo Crew – Saturday, June 12, 2021 – Lincoln Park Zoo Admin Bldg

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, open to all men, held outdoors, led in rotation, and ends with a circle of trust.

Introduction and disclaimer. 1 FNG. Lots of Down Rangers. Plenty of Brotherhood and good cheer!

 

WARM-A-RAMA

6 IC – Motivators

            Butt Kickers to the Street

10 IC – Big One

Lunge to the Flag

20 IC – Imperial Walker

High Knees to the Street

10 IC – Mtn. Man Pooper

Bear Crawl to the Flag

    Recover

20 IC – Abe Vigoda (10f/10b)

10 IC – Don Quixote

10 IC – Seal Clap

10 IC – Overhead Clap

    Recover

20 IC – Goof Balls

 

Mosey to the Education Pavilion

 

PRE-THANG

NATURE WALK OF DOOM

Beaver Run around south pond between areas

20sec Arms Out

20sec Arms Up

10 Merkins

Rinse & Repeat until you get to the next area

 

AREA 1 – SOUTH DECK

20 D – Bobby Hurley’s

20 IC – Alt. Shoulder Taps

20 IC – LBC’s

20 U – Big Boys

20 IC – Crab Cakes

 

AREA 2 – GRANT TUNNEL

20C – Balls To The Wall (BTTW)

20C – People’s Chair (Wall Sit)

   Rinse & Repeat x5

 

AREA 3 – THE PAVILION

10 IC – Plank Jacks

10 IC – Makhtar N’Diayes

10 IC – Mountain Climbers

10 IC – Carolina Dry Docks

10 D – Merkins

 

Chain Run to the front of Café Brauer

 

THE THANG

HIVE FIVES

5 stations w/ increasing # of exercises

1^st station, perform one exercise

Mosey one lap around circle drive

2^nd station, perform two exercises…

Rinse & Repeat until all completed

 

[ONE]

Burpees – 10 OYO

 

[TWO]

Turkish Get-Ups – 5 each side

Plank Jacks – 20 IC

 

[THREE]

Jump Tucks – 20 on ‘up’

Carolina Dry Docks – 20 on ‘down’

Sumo Squats – 15 IC

 

[FOUR]

Bobby Hurley – 10 on ‘down’

Suicide Squat – 10 IC

Dips – 10 on ‘down’

Ponzi Pincher – 10 IC

(Squats w/ Calf-Raise on ‘3’)

 

[FIVE]

Mountain Climbers – 10 IC

Bonnie Blairs – 10 on ‘down’

Oh-Yeahs! – 10 IC each arm

Pickle Pushers – 10 IC

Monkey Humpers – 10 IC

 

Mosey to the Starting Point

 

6MARY

15 IC – Freddie Mercury

15 IC – Box Cutter

25 IC – American Hammer

 

COT

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

• Keep up those Head-Locks – We are growing in stronger #’s every day!!

 

“Rumination is the focused attention on the symptoms of one’s distress, and on its possible causes and consequences, as opposed to its solutions.

Although Rumination is generally unhealthy and associated with depression, thinking and talking about one’s feelings can be beneficial under the right conditions.

When people share their feelings with others in the context of supportive relationships, they are likely to experience growth.”

– Wiki

 

MOLESKIN

I am a dweller.

I can dwell all day.

And dwell I do, well.

 

But I want to grow.

And F3 keeps me accountable.

Progress is growth.

 

So, measure progress.

Share feelings with friends.

Live, and then, let go.

Thank you, Sky Q!

SYITG

Aye,

Rancid