February 28, 2020|Elmwood Park| AO – The Woodshed | 29°

PAX: Stella, samples, tater tot, betamax, Othello, Rancid, bloodshot, Gunner, curtain call, Safe Ride, two step, firewalker, falafel, honey badger,the plague

Q: The Plague
Welcomed 15 PAto a beautiful morning at The Woodshed. The Plague reminded PAX that he is not a professional and to modify exercises as needed. Reminded PAX of the 5 core principles, and noticed there were no FNGs. Stated that F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership

PAX moseyed to the parking lot for warm-a-rama.
• Cheerleader x10 IC
• Plank Jacks x10 IC
• SSH x 20 IC
• Mountain climbers x20IC
• Sun gods – 20 IC

The THANG – Quintuple B’s
• Cone 1 – Burpees with increasing Merkins 1-5;
o Round 2 – Burpees 6-10
• Broad jump to cone 2
• Cone 2 – Bobby Hurley’s 50 down to 10 decreasing by 10s
o Round 2 – Merkins 50, 40, 30, 20, 10
• Broad jump to cone 3
• Cone 3 – Bonnie Blair’s 50 down to 10 decreasing by 10s
o Round 2 – Monkey humpers 50, 40, 30, 20, 10
• Bear crawl back to cone 1

PAX moseyed back to the shovel flags
• American hammers were completed with each packs counting 10 IC

• Tap that 2/28 blood drive reach out to Ponzi or Selleck with questions
• GrowRuck 8/14-15 Midwest In KC $125 registration reach out to roll bar with questions
Circle of Trust:
• Leadership from the Inside by Kevin Cashman
• PERSONAL MASTERY A priest was confronted by a soldier while he was walking down a road in pre-revolutionary Russia. The soldier, using his rifle to block the path of the priest, commanded, “Who are you? Where are you going? Why are you going there?” Unfazed, the priest calmly replied, “How much do they pay you?” Somewhat surprised, the soldier responded, “Twenty-five kopecks a month.” The priest paused and, in a deeply thoughtful manner, said, “I have a proposal for you. I’ll pay you 50 kopecks each month if you stop me here every day and challenge me to respond to those same three questions.” How many of us have a “soldier” confronting us with life’s tough questions, pushing us to pause, to examine and to develop ourselves more thoroughly? If “character is our fate,” as Heraclitus wrote, do we step back on a regular basis to question and affirm ourselves and to reveal our character? As we lead others and ourselves through tough times, do we draw on the inner resources of our character, or do we lose ourselves in the pressures of the situation? Personal Mastery is not a simplistic process of merely affirming our strengths while ignoring our weaknesses. It is about acknowledging our talents and strengths while facing the underdeveloped, hidden or shadow sides of ourselves. Personal Mastery involves appreciating the rich mixture of our life experience.
• What new behavior will you practice that over time will progress you forward?

• Prayers for injured PAX
• Prayers for family and the concentrica

Coffeteria commenced at Starbucks

The Plague

F3Omaha - 1537 posts

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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