November 1, 2019|Burke Stadium | AO – Golden Spike | 32°

PAX:  Sparty, Jean Claude, Fire Walker, Tin Cup, Tugboat, Pablo, Placebo, Wait Time, Bubbles, TC, Dufresne, Tonight Show, Splinter, Saul, Spinal Tap, The Curse, The Plague

Q: The Plague

Welcomed 17 PAX to a chilly morning at Golden Spike. Explained the mission of F3 and reminded PAX that The Plague is not a professional so they need to be safe and modify exercises as needed.


PAX moseyed around the track to the 50 yard line for warm-a-rama

  • Seal Claps 20 IC
  • High Knees 20 IC
  • Jugglers 20 IC
  • Sun Gods 20 IC (10 each direction)
  • Tappy Taps 10 IC
  • Jump Tucks 10 on up


PAX partnered up and completed the 21-15-9 ladder workout. Exercises were completed at the goal line (21 reps), 50 yard line (15 reps) and other goal line (9 reps) with frog hoppers in between. Once PAX reached the opposite goal line, they bear crawled to the 50 yard line, did 10 burpees then ran back to other goal line for the next round. Each round had two different exercises to complete.

The Plague planned for 9 rounds but the PAX only made it through three. Lots of mumble chatter during the beginning indicating that PAX were slightly confused. About half-way through the first round many PAX decided to modify the frog hoppers as they proved to be challenging – way more challenging than when the Plague first tried them with his daughter inside their home.


  • American Hammers 20 IC

Circle of Trust:

  • Announcements:
    • First Friday Lunch TODAY.
    • CSAUP 12/1 – get t-shirts ordered asap
  • The Plague shared on getting unstuck
  • Stuck between two truths – the old story, the way you always saw yourself. If David would have stayed stuck in his old story, he never would have thrown the stone at Goliath, His brothers saw him was making trouble, there comes a time when you have to challenge your old stories so the truth can set you free. Remember, the Israelites stayed stuck in the wilderness for 40 years because of the story they told themselves, they’re bigger, stronger, greater – none of it was true. When it becomes true to you, you become stuck, you are not stuck in your reality you’re stuck in your story. But if you get this truth and the Son sets you free, you will be free indeed.
  • Wait Time closed in prayer


The Plague

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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