F3 Chicago – Dip City AO (Winter Quarters)

Tuesday, January 26, 2021

Erie Ontario Parking Garage

32°, 16 MPH Wind & Snow

4 PAX: Sweet Tooth (Respect!), Homer, Brawny, 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, it is open to all men, held outdoors, led in rotation, and it ends with circle of trust.

Introduction and disclaimer. No FNGs.

WARM-A-RAMA

20 IC – SSH

15 IC – Mtn. Climbers

10 IC – Don Quixote

15 IC – Copper Head Squats

15 IC – High Knees

15 IC – Monkey Humpers

THE THANG

PAULA ABDUL ABC’s

“2 steps forward, 1 step back”

Mosey two blocks down, perform exercise

Mosey one block back, perform exercise

Rinse & Repeat x10

-Exercises-

1. A Shoulder Taps (25 IC)
2. Bonnie Blairs (25 IC)
3. Carolina Dry Dock (20 on Down)
4. Dollies (20 on Open)
5. E2K (10 IC each side)
6. Failure To Launch (10 Rounds)
7. Gorilla Humpers (20 IC)
8. Hillbillies (20 IC)
9. Imperial Squat Walkers (25 IC)
10. Jack Webbs (1M/4OHP, 5 Rounds)

POST THANG

DECONSTRUCTED BURPEES

The perfect exercise, broken down into pieces

10 Squats / 10 Groiners / 10 Merkins

Return to standing position

Decrease reps by 1 each time

Until you get to 1 rep each

6MOM

20 U – LBC’s (Homer)

20 IC – Scissor Kicks (Sweet Tooth)

20 IC – Gas Pumpers (Brawny)

20 IC – American Hammers (Rancid)

PAX return to the Shovel Flag for COT

COT

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

• Upcoming Beatdowns
  • Wed 1/27 0600 @ Goat Rodeo
  • Thr 1/28 0530 @ Dip City (QIC Sweet Tooth)
  • Sat 1/30 0700 @ Zoo Crew

“This is not a story of anyone’s personal struggle and ultimate triumph…there is no trophy-hoisting moment here in here…it’s all a mountainside that you either climb up or slide down, a little every day…F3 may be a better way for you to keep climbing.”

– Freed To Lead (“The Problem” p. 38)

MOLESKIN

Tuesdays in January have typically been reserved for the AO Search Committee. With several inches of snow at the helm, and with a final-hour Q slot availability, YHC convened with our Nant’an then called an Audible to move our beatdown to our “winter quarters” near Dip City. Got up at 0330 to bundle up, dig out the car, and get there safely – arriving to the AO around 0500. Planted the flag, began scouting the garage for today’s beatdown, then soon greeted by a Northwestern campus police official. He introduced himself, and promptly kicked me out of the garage – all together canceling out the Audible for “winter quarters” (and rendering the Chicago PAX with the task of further consideration into a more permanent winter quarters solution). YHC used the remaining 20 minutes to scout the sidewalks, and we transferred the plan from climbing parking garage ramps to running city sidewalks in the ice and snow. PAX were highly adaptable and encouraging; YHC is forever grateful to these men and to you all.

What is your “mountain” this week? Do you find yourself grasping for a hold? Lean in to your F3 brothers! Keep posting! Keep climbing!

Ended in prayer. Thank you, Sky Q! 2 PAX for PCL (Parking Lot Coffeteria)

SYITG!

Aye,

Rancid