AO: Dip City
Number of Pax: 4
Pax Names: Brawny, Homer, Rancid, Sweet Tooth,
Number of FNGS: 0
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
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.
20 IC – SSH
15 IC – Mtn. Climbers
10 IC – Don Quixote
15 IC – Copper Head Squats
15 IC – High Knees
15 IC – Monkey Humpers
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
- A Shoulder Taps (25 IC)
- Bonnie Blairs (25 IC)
- Carolina Dry Dock (20 on Down)
- Dollies (20 on Open)
- E2K (10 IC each side)
- Failure To Launch (10 Rounds)
- Gorilla Humpers (20 IC)
- Hillbillies (20 IC)
- Imperial Squat Walkers (25 IC)
- Jack Webbs (1M/4OHP, 5 Rounds)
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
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
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)
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)