06.07.25 Wicker Park F3 Kickball Beat Down 

Date: 06.07.25

AO: Wicker Park (Dog park field) 

PAX: 9 – @trader-joe / @pacrat / @ocb / @optimus / @bob-villa / @2005 / @family-guy / @Federali / @nut-house (Q)

Warm-Up :

• Side Straddle Hops: 21 in cadence (IC)
• Imperial Stormtroopers: 15 IC
• Low flutter kicks: 12 IC
• Mountain Climbers: 12 IC
• Run a light lap around the field 

The Thang 

Do it as a circuit together 

1 Pax kicks the ball

Advance to 1st base 9x OHS W/Coupon (IC)

Advance to 2nd base 7x diamond merkins (oyo)

Advance to 3rd base 15x jump squats (oyo)

Advance to home 15x high knees to celebrate (oyo)

Sprint to the ball / Mosey back to home plate 

<:10 rest>

Repeato x2

Amprap 

1. Double Header! Mosey to First Base
   After 3 innings, pause for a circuit:
   • 3-minute AMRAP (As Many Reps As Possible): coupon complex
   • 3-minute AMRAP: goblet squats
   • 3-minute AMRAP: Curls 

Home Run Derby (5 minutes) 

Pax line up to see who can kick the ball the farthest- same Pax sprints to retrieve with a jog back 

Pax ‘on deck’ static holds Persian meels until his at bat – Pax in the hole squats, etc., to keep loose. 

Winner gets 5 burpees, all other Pax do 3 

Mary

Real kickball!  Everyone had fun, one team had more fun, because you know, winning. (I was not on the winning team, so I can’t recall the score, but I am inspired to do better on the next go.) 

Cool Down and Fellowship (5 minutes)

• Stretching: Hamstring, quad, and shoulder stretches led in a circle.
• Alligator from Floridian @Bob Villa 
• F3 Ball of Man: Gather in a huddle for a quick debrief, shout-outs, and a closing word or reflection

Moleskin:

Embracing games as part of fitness transforms exercise into a fun, bonding adventure, reminding men that staying active is not just about discipline but about celebrating life, laughter, and the shared pursuit of health. All the Pax had fun and got sweaty – good job, Pacrat, Trader Joe, and Optimus, getting some pre-miles in before the beatdown. Congrats to Pacrat for winning the Home Run Derby with the longest kick – the ‘exer-PRIZE’ was five burpees – all other Pax did three, though many did 5 in solidarity! As always, pray for Pax who couldn’t make it today! 29 Pax at The Hub and 9 Pax at Wicker Park are pretty awesome numbers; to see men getting out and getting after it in a society that prizes leisure is amazing and makes me hopeful. I am proud to be part of a group choosing hard over easy to grow in the 3 Fs! Have a great week, y’all! #syitg – Nuthouse