February 10, 2021|Stinson Park | AO – Heavy Metal | 5° 

PAX (19):  Frosty, Honey Stinger, Safe Ride, Drone Strike, Bloodshot, U-Haul, Wentworth, Spacebar, Spreadsheet, Black Flag, ZeBo, Folsom, Huffy, Sister Act, Cyclone (R), TC (R), BetaMax, Sticky Bandit, The Plague

Q: The Plague 

The Plague welcomed the PAX to a beautiful morning at Heavy Metal. 

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

Disclaimer: The Plague is not a professional – PAX need to modify as necessary.


PAX moseyed around the track and then gathered at the playground for warm-a-rama

  • SSH 15 IC
  • Mountain Climbers 20 IC
  • Plank Jacks 20 on open
  • Groiners 20 on up
  • Sun Gods 20 IC (10 each direction)
  • Alternating Shoulder Taps 20 IC

THE THANG – IPC 2018 Week 3

4 Rounds:

  • Round 1:
  • 10 Manmakers    
  • 20 Overhead Presses
  • 30 KB Swings    
  • 40 Goblet Squats
  • 50 Incline Block Merkins     
  • *Run 4 laps
  • rinse and repeat for rounds 2, 3, and 4 with the following modification.
  • Decrease run by 1 lap for each subsequent round
  • Round 2 will be 3 laps
  • Round 3 will be 2 laps, and
  • Round 4 will be 1 lap

PAX made it through two rounds then Omaha was called

Circle of Trust:

  • The Plague shared some thoughts on freedom
    • Selfishness is a common chain that prevents us from experiencing freedom.
      • Quote from Tim Keller’s Meaning of Marriage book, “See your own selfishness as a fundamental problem and treat it more seriously than your spouse’s. Why? Only you have complete access to your own selfishness, and only you have complete responsibility for it. You should stop making excuses for selfishness, begin to root it out as it’s revealed to you and do so regardless of what others are doing”
      • Sometimes our selfishness prevents us and others from experiencing God’s good and perfect plan for our lives. Don’t be selfish!
    • One method The Plague has identified to help gain freedom from selfishness and unrealistic expectations is to spend time developing faith and a relationship with God/Jesus.
    • The Plague encouraged the PAX to explore their personal relationship with the Sky-Q
  •  TAPS
  • Prayers 
  • Pray for PAX that haven’t been able to post in a while due to injury or other
  • Pray for community, COVID, unity
  • Announcements
    • Polar Bear Challenge
    • Plank Challenge
    • 4x4x48 – March 5
    • Meaning of Marriage study
    • Splinter – meal train
    • Queen’s Service


The Plague

Fomaha - 3237 posts

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

Heavy Metal

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