September 11, 2019|Paradise Bakery, Regency | AO – Paradise Island | 85°

PAX:  Tonight Show, FDIC, Crocs, Room Service, Hard Hat, Jean Claude, Fire Walker, Bubbles, Slow Pitch, Lucky Charms, Blue Suede, Khakis (R), Wait Time, The Plague

Q: The Plague

Welcomed 14 PAX to a beautiful morning at Paradise Island. The Plague gave a disclaimer, recited the mission of F3 to plant, serve and grow small workout groups for the invigoration of male community leadership. Stated the principles of F3 are that they are free, open to all men, held outdoors, peer led on a rotating basis and of course end in a COT. The Plague read from QSource Blog about 9/11


PAX moseyed to the Beach Club for warm-a-rama

  • Seal Claps 20 IC
  • High Knees 20 IC
  • Tappy Taps 15 IC
  • Sun Gods 20 IC (10 each direction)
  • Wing Flaps 15 IC

PAX moseyed around the cove for a beatdown, stopping along the way to perform moves:

  • Stop 1 – 20 Merkins, mosey
  • Stop 2 – 20 Merkins, 25 Mountain Climbers, mosey
  • Stop 3 – 20 Merkins, 25 Mountain Climbers, 30 Monkey Humpers, mosey
  • Stop 4– 20 Merkins, 25 Mountain Climbers, 30 Monkey Humpers 25 Bobby Hurley’s, mosey up the FINAL ROSE
  • Stop 5 – 20 Merkins, 25 Mountain Climbers, 30 Monkey Humpers 25 Bobby Hurley’s, 20 Jump Tucks, mosey
  • Stop 6 – didn’t have time for the full pyramid so skipped to 15 Burpees, mosey back to shovel flags for mary.


  • Kobe’s 15 IC
  • American Hammers 25 IC (Khakis)

Circle of Trust:

  • The Plague shared a quote regarding authenticity – “God can’t bless the version of yourself you’re pretending to be, but He’s waiting to bless the version of you He created”
    • Surround yourself with people who help you find your true self and lean into the moments that reveal your D2X
    • The COT is a great place to be vulnerable and engage in real relationships with other #HIM
  • TAPS
    • Prayers for PAX

Coffeteria/3rdF discussion about Consistency (Q3.10) – Led by FDIC

  • CONSISTENCY – unchanging in nature, standard or effect over time
    • Hebrews 13:8 – “Jesus Christ is the same yesterday and today and forever”
    • Socratic
      • Why do complex men often lead simple lives?
      • How can a man keep from going off the rails?
      • How can a man learn to be consistent?
    • Spur
      • Simplicity is the foundation of consistency
      • Strong routines are the framework of Consistency
      • The Virtuous Leader focuses on bandwidth not perfection


The Plague & FDIC

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