AO Soft Launch

F3 Chicago – The Green Room AO Soft Launch

Tuesday, February 23, 2021

Humboldt Park Boathouse

36°, Gusty & Gorgeous

4 PAX: Linus, Waddle, Alliance, 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.

F3 is always free, open to all men, held outdoors, led in rotation, and ends with a circle of trust.

Introduction and disclaimer. No FNGs.

WARM-A-RAMA

Mosey quick lap around the lot

Circle up around Humboldt Statue

14 IC – SSH

12 IC – Don Quixote

12 IC – Monkey Humper

12 IC – Dive Bomber

12 IC – Star Catcher

12 IC – Mountain Man Pooper

12 IC – Bobby Hurley

14 IC – Goof Ball

Mosey to the Boathouse Patio

PRE-THANG

ONE MORE TIME

“One More Time” by Daft Punk (RIP!)

AMRAP per Q called by minutes in song

• – High Knee

1-2 – Imperial Walker

2-3 – Butt Kicker

3-4 – Jump Rope

4-5 – SSH

on “ONE MORE TIME” drop for one Burpee

then return to AMRAP per Q

(25ish Burpee’s total)

Mosey to the Lagoon Garden

THE THANG

L.O.G.G.E.R.

Partner up

PAX 1 does the exercise at the log

PAX 2 mosey one lap around the garden

Flapjack until completed

50 Count of Each

Lt. Danger (Lunge-Lunge-Squat-Merkin)

Overhead Clap Jumps

Gorilla Humper

Gas Pumper

E2K

Rockette Dip

Mosey to the Shovel Flag

POST THANG

DOOMSDAY CLOCK

All PAX hold Plank

Starting with the Q, Go around the circle

Each PAX, one by one, performs one Merkin

Call out the count on your “down”

Al Gore once you are out

Rinse & Repeat Until Last Man Standing

MARY

20 IC – Starfish Crunch

20 IC – JLo

20 IC – Oh Yeah!

20 IC – Pickle Pusher

20 IC – American Hammer

COT

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

• The Green Room Grand Opening is 3/2 (multi-Q extravaganza)

“We knew that we were not going to be able to plant new Workouts without Qs willing to do it, and that we were not going to have willing Qs unless we changed the way they saw themselves within the structure of the organization.”

– Freed To Lead (p. 77)

MOLESKIN

As many of you know, my background is music and theatre. Live performance is a huge part of my life, and I am a big believer in “process”.

“The Green Room” is the space in a theatre or concert venue that functions as a waiting area for the artists before, during, and after a performance whenever they are not on-stage. It’s the place that they are able to fully prepare themselves immediately before stepping in front of their audience to do their Thang.

This AO will serve you all in the exact same way. Before we perform for our family, for our career, and for our community, it is vital to have space to prepare.

It is my goal to offer you, my brothers, this space to learn how you are perfect and valued and important to this group.

Thank you, Sky Q!

SYITG

Aye,

Rancid