F3 Chicago – The Green Room AO Soft Launch
Tuesday, February 23, 2021
Humboldt Park Boathouse
36°, Gusty & Gorgeous
4 PAX: Linus, Waddle, Alliance, 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.
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
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
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
Mosey to the Shovel Flag
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
20 IC – Starfish Crunch
20 IC – JLo
20 IC – Oh Yeah!
20 IC – Pickle Pusher
20 IC – American Hammer
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)
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!