August 7, 2020|Kiewit Middle School | AO – The Combine | 73°

PAX:  Sparty, Thomas, Scraper, Uncle Rico, Splinter…cell, Grillz, Sgt. Slaughter, Birdman, Slick, Folsom, Tube Socks, Hard Hat, Armbar, Night Crawler, LPC, The Plague

Q: The Plague

The Plague welcomed the PAX to a beautiful morning at The Combine.
This is F3 – Fitness, Fellowship and Faith. F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Core principles:

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  5. End with a Circle of Trust

The Plague also mentioned that he is not a professional so PAX need to modify as necessary.


PAX moseyed a lap around the field and then to the 50-yard line for warm-a-rama.

  • SSH – 20 IC
  • Imperial walkers – 15 IC
  • Mountain climbers – 15IC
  • Sun gods – 20 IC
  • Ponzi Pinchers – 15 on up

The Thang

PAX moseyed to the endzone for the THANG.

PAX then completed the following exercises: Count down Lateral Burpees from 15 to 1, perform 50 reps of Hand Release Merkins, Makhtar N’Diayes, or Bobby Hurley’s after every set of Burpees then broad jump 10 yards out and 10 yards back.

  • Lateral Jump Burpees – 15 OYO
  • Hand Release Merkins – 50 on down
  • Lateral Jump Burpees – 14 OYO
  • Makhtar N’Diayes – 50 IC
  • Lateral Jump Burpees – 13 OYO
  • Bobby Hurley’s – 50 on down
  • Lateral Jump Burpees – 12 OYO
  • Hand Release Merkins – 50 on down
  • Lateral Jump Burpees – 11 OYO

Continue until 1 Burpee; rinse and repeat..

Some mumblechatter ensued as the Thang was explained. Folsom and Armbar were co-pilots in a Wambulance for most of the beatdown LOL!

Most PAX made it to 11 Burpees. The playlist included some Ma$e, Mariah Carey and multiple hits crossing several decades.

PAX did an Alligator crawl back to mid-field for Mary.


  • V-Ups – 30 on up
  • X-Man Crunch – 20 IC
  • Cross-Body Mountain Climbers – 20 IC
  • American Hammers 25 IC (Sparty)

Circle of Trust:

  • From Freed to Lead: SadClown Syndrome compels a man to hide this dissatisfaction with the things of his life that he knows should bring him joy. It leads him to hide the Grip even from himself. What our culture calls a mid-life crisis is actually a SadClown’s effort to self-prescribe a remedy for his joyless inertia. He declares his circumstances to be the cause of his malaise. He concludes that his wife and job are making him unhappy, when in fact, he is an unhappy man with a wife and a job. The SadClown proceeds to the wrong solution – divorce, career change, workplace malingering, a whole range of self-medicated solutions that are equally ineffective because they do not fill the grip or solve the problem.
  • Song Lyrics – Rattle! By Elevation Worship – rattle is the sound of Jesus’ resurrection power coming to life in us!
    • Saturday was silent
      Surely it was through
      But since when has impossible
      Ever stopped You
      Friday’s disappointment
      Is Sunday’s empty tomb
      Since when has impossible
      Ever stopped You
    • This is the sound of dry bones rattling
      This is the praise make a dead man walk again
      Open the grave, I’m coming out
      I’m gonna live, gonna live again
      This is the sound of dry bones rattling


  • Prayers for injured PAX

Coffeteria & Freed to Lead discussion commenced at Karma


The Plague

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