Paradise Island Backblast: Leg Day

August 28th, 2019 | Paradise Bakery – Regency | AO – Paradise Island | 61°

16 PAX: Room Service, Wait Time, Blue Suede, Saul, Swinger, Khakis, Slow PItch, Firewalker, Bubbles, ArmBar, Vandalay, Blue Chip, Clorox, The Plague, Stones (FNG – welcome!), FDIC


The Pre-Blast gave the PAX an idea that the workout would be focused mainly on legs, which Rollbar started mumblechatter on Twitter because of the beatdown that day from the Iron Pax workout. In the end Rollbar fartsacked Wednesday completely…

The 5:30 rally cry came and FDIC welcomed 16 PAX to a somewhat brisk morning. Explained the mission of F3 and reminded PAX that FDIC is not a professional and to modify as needed.  Notified the PAX that the workout would consist of mainly legs and core due to an injury FDIC has to his shoulder, and since FDIC was the Q, he could plan whatever exercises he wants.  FDIC led the PAX with a mosey to the U.S. Bank parking lot to the north of the parking garage for the warm o rama.

Warm O Rama

Seal Jacks – 20 IC

Bolt 45 – 15 IC

Tappy Taps – 10 IC

Mosey to the parking garage

The Thang

The PAX would split into partner’s.  First partner would stay and do the exercise from the list while the second partner would run to the warm o rama spot and back.  Then they would switch. Once both partners had completed the exercise/run, they would move onto the next exercise on the list.

People’s Chair

Supermans (5 second count)

Air Dramas

War Hammer

Apolo Ohno’s

Windshield Wipers

Sumo Squats

Joe Louis

Monkey Humpers

On list, but didn’t get to:

Plank Jacks

Flutter Kicks

Copperhead Squats


Omaha was called in the midst of Monkey Humpers, and we mosey’d back to Paradise Bakery for the COT.  We didn’t have time to perform Mary.

Circle Of Trust

Count Off/Name O Rama

  • 1 FNG – welcome Stones!

Reflection (below)

Khakis ended in Prayer


The importance of having vision and values within faith.

Inside, the people were all shouting, some one thing and some another. Everything was in confusion. In fact, most of them didn’t even know why they were there. – Acts 19:32

Having vision, or a plan, or a goal from your faith is not about saying no to a bunch of little things, it’s about keeping focused on that one thing and not spending energy on things outside of that.

The word and culture may not agree with it, or understand it, and will try to persuade you to do away with it, and often with things that are good. But just because it’s good, doesn’t mean you have to to deviate or compromise.

There were 13 PAX who stayed for the QSource discussion led by FDIC: 3.8 Candor



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