QIC: HHH
PAX: Mickey Tints, Boo Boo, The Mick, Trader Joe, Bozo, Rusty, Lights Out, Class Act, Dr. Freud, Val Kilmer, Peyton, PacRat, Fat Tire, and HHH.
Great weather, great theme, and great PAX. Perfect recipe for a Saturday Beatdown. T-Claps to the Preruckers and Bozo for logging 9 miles and doubling down.
Warm Up
Get into Corn Rows
Scoops (50 Ft)
Indian Corn Run big lot lap
Bean Pickers (10 IC)
Scarecrow Rotations (10 IC)
MNC (15 IC)
Daft Punk Lunge (5 IC)
Perfect Squats (15 IC)
Perfect Merkins (15 IC)
The Thang
Mosey to MO7S
The Combine
– AMRAP Merkins (1 min)
– 40 yd Dash (2 light poles)
– Vertical Jump Squats (15 OYO)
– 40 Yd Dash Back
– Broad Jumps (10)
REPEATO but w/ 30 sec AMRAP Merkins
Partner Up
Mosey to bricks (2) and blocks (2)
Wheel Barrow down and back
Partner Plows down and back
P1: AMRAP Brick Gorilla Rows
P2: Bearcrawl down and back
Flapjack
P1:AMRAP Brick Sumo Squats
P2: Farmer’s Carry down and back
Flapjack
P1: AMRAP Deadlifts
P2: Hay Bale Toss Down and Back
Flapjack
P1: AMRAP Post Hole Diggers
P2: Brick Lunge Walk Down and Back
Flapjack
Trail lap
REPEATO, but w/ shorter trail lap
Return coupons home
Mosey to Flag
MARY
PacRat Broga for about 8 min
Moleskin
Looks like I forgot to do the farmers carry and sumo squats. Oh well. The theme was all about making the PAX go to Great Harvest for Coffeeteria. I think we converted Class Act and Rusty. Peyton and Dr. Freud seemed to be a big fans. Should be an epic time next week when Bozo runs it back.
T-Claps for PacRat for once again leading Mary. Broga is underrated, but extremely beneficial.
Does anyone have GingerBilly’s black wheel barrow?
We prayed for healing and our expecting mothers in this group. Hoping Thunder avoided serious injury and will be able to recover quickly.
Love this group and all the good we do for each other, friends, family, and the community. Lots of good events coming up. Be on the lookout for 2nd and 3rd F opportunities. Hope many of you will be able to participate.
Thanks for following my lead. Got a better Q cooked up for Tuesday so come on out if you can. It’s a Mick/PacRat Love Child type of Q.
SYITG,
HHH
Val Kilmer
Saturday Peyton Q @ Wicker Park
PAX: Kato, OCB, Val Kilmer & Peyton (Q)
Warm Up: Side Straddle Hops, Modified Butt Kickers, Chest to Knees to ground, Hillbilly Jacks, and Toy Soldiers – 3 rounds
The Thang: Football Drills; line men work w/shuffling left, right, center and back – 3 rounds; route running WR/DB’s; backward, sideways and sprinting – 3 rounds; special teams – try to keep defense in front of you – 3 rounds; quarterback drilling with handoffs – 3 rounds;
Mary: Side Straddle Hops, Modified Butt Kickers, Chest to Knees to ground, Hillbilly Jacks, and Toy Soldiers – 3 rounds
Moleskin: Good work fellas, goal was to run the drills like we did for each position, hope you enjoyed it.
1 year anniversary @ Wicker Park
16 pax came out to celebrate and to also test run our 10 year logistics.
Here is how it went
Warm up CRASH:
SSH 20 IC
Toy Solider 12 IC
Arm circles complex 12 IC
Windmill 12 IC
Michael Phelps 12 IC
Seal Claps 12 IC
Skol Claps 12 IC
Number off 1-4 and find your stations
Station 1 2005 @ Shelter 1
Step Ups 10 IC
Incline merkins 10 CC
Box jumpes 10 OYO
Dips 10 CC
Toe taps 15 CC
Knee tucks 15 CC
REPEATO
Station 2 Optimus (Crash substitute teacher) @ parking lot lines
Optimus sent me his workout last night for the 10 year and he had to bail this morning and asked me to cover his station. I believe this is what his vision
I used the trees instead of lines
Sprint suicides 5 merkins, 10 merkins, 15 merkins at each tree
Hold Al gore while we wait
Lunge walk suicides 5 squats, 10 squats, 15 squats at each tree
Hold Al gore
Bear crawl suicides 5 2count american hammer, 10 2CAH, 15 2CAH
Hold Al Gore
Station 3 Coors @ Park pull up bars
Coors had to pivot because I guess the park district showed up for the first time ever and said we cant use the park equiptment. Coors is great on the fly so here is what he did
10 8 count step ups IC
15 right leg step ups IC
15 left leg step ups IC
10-1 pinky pies CC
10 bulgarian split squats each leg IC
15 low leg flutters IC
10 Fire hydrants IC
Station 4 OCB @ The field in between the trees
5 Blockees
10 Coupon complex
10 Deadlifts
10 Curls
10 military press
10 skull crushers
repeato
Mary: Pacrat @ the flags where we circled up
Bro yoga
Timeeeeee
Moleskin:
Great job fellas. We had a great turn out and I believe we had a pretty good dress rehearsal for the 10 year! Timing wasnt bad and we will be going an hour and a half at the 10 year so we will have more time at each station.
I felt burnnnnned doing that same station 4 times. Im sure each station Q feels the same. I won’t lead a station at the 10 year but I do feel like I still got a great workout today thanks to Optimus’ station.
WICKER PARK! Becoming one of my favorite AOs. This AO needed a steady hand to make sure it wouldn’t die and thats why I think OCB was a huge choice on AOQ. More Pax need to come visit and Q here. It is a beautiful park with so many different ways to Q. We are still in an infant stage but I believe we will have a break through soon. We can’t compete with basketball at the moment but if you don’t feel like getting hacked we will welcome you with open arms.
Keep giving away F3 to men who need it. June is Men’s mental health awareness month. Sad clown syndrome is real! I had a pax reach out to me to make sure my mental health is okay. I really do appreciate stuff like that. Mustve seen me teetering a bit and wanted to check in. Men are 4x more likely to commit suicide and make up nearly 80% of all suicides. Be a brother and be a friend. Be an ESKIMO BRO!
Great work to everyone today!
Crash
Backblast: Saturday, 5/25/24 Sharknado @ The Hub
18 PAX came out to Ruck, Mulch, Nado. Well done fellas.
BACKBLAST 5/11/24 Make Mulching Great Again @The Hub.
17 Pax’s came out this morning to help service the Bethel trail and get in a nice workout. Was nice catching up with HHH from the 0500-0600 mulch work, but when the 0600 crew came to help that when we really made a dent in the mulch! Below is what we did yesterday.
Warmup:
GM X 10 IC
SSH x 25 IC
Bean Pickers X 15 IC
Hillbillies X 15 IC
Arm Circles Forward & Reverse x 15 IC
Light Pole Lap
The Thang:
Mosey over to Mulch area in gravel lot
Teams for four paired up & 3 worked on remaining mulch on trail & timer one Pax hit five light pole lap & drop and do five merkins at each light pole. We all did one round, and finished quickly.
Mosey down to pavement for Tabata time( 20 Second AMRAP, 10 Second recovery. We did five rounds of below seven exercise circuit.
Merkins
WWI’s
Squats
Curls
High Pulls
Military Press
Skull Crushers
Mosey over to Gary Sportsman’s Club
Step ups x 20 IC
35 LBC’s OYO
Right Side Step ups X 20 IC
35 LBC’s OYO
Light side Step ups X 20 IC
35 LBC’s OYO
Dips x 10 IC three sets
Mary:
Flutter Kicks x 20 IC
Low Dolly X 15 IC
Fire Hydrant x 15 IC
Bird Dog X 15 IC
Plank out remaining 15 seconds.
Moleskin:
Thank you for all for posting, and crushing this one. Really appreciate the effort of all the pre-mulcher’s. Felt good improving the trail for Bethel, and paying it forward with a nice service project for Bethel!
Definitely been too long since my last Q, and will strive to lead more. I do enjoy getting the opportunity to lead you great gents! Just a little challenging when can only lead on Saturday’s, still trying to juggle the work/F3 balance. I am very grateful for all my F3 brothers. One thing I did this past year was start a gratitude journal, this has been really helpful in mental growth. They say practicing daily gratitude really helps rewire your mindset. The format is simple right down 3 things grateful for, 3 things that would make today great, and you write a brief daily affirmation in morning. Then at night you write down 3 acts of kindness you did during the day, and review how your day could have gone better. You men are in my journal frequently, and truly grateful for the impact you have had on me. Happy Mother’s Day to all the F3 Mom’s! Thank you all! Until next time, Mufasa.