May 26, 2021|Aldrich Elementary | AO – Top Rope | 65°

PAX [24]: Cheap Seats, Barn Door, Armbar, Gator, Happy Camper, Khakis, Flanders, American Picker, Thera band, Dr. Thunder, Bear Grillz, Patchy Adams, Blades of Glory, Blue Chip, Convoy, Beaver, Sister Act, Super Tasty, Moon Man, Speed Square, Kill Switch, Kielbasa, Saul, The Plague

Q: The Plague

The Plague welcomed the PAX to a beautiful morning at Top Rope.

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 to warm-a-rama behind the school
• Imperial Walkers 20 IC
• Tappy Taps – 10 IC
• Mountain Climbers – 20 IC

Pre-THANG – Bros
– PAX partnered up and did 5 patty cake Merkins and 10 bro-pees

THA-THANG: Hip Hop Cardio BBQ
PAX Partnered up and completed the beatdown together. There were three cones, PAX completed 20 reps of exercise at cone 1, ran to cone 2 for 5 burpees, back to cone 1 then cone 3 for 10 burpees, back to cone 1 and proceed to next exercise

Cone 1:
– Hand Release Merkins
– Bobby Hurley’s
– Makhtar N’Diayes
– Bonnie Blairs
– Big Boy Sit-ups

Most groups completed two rounds before Omaha was called. Pandora Hip Hop BBQ playlist was on in the background throughout the workout and 90’s hip hop kept the PAX energized. You should’ve seen Gator’s reaction when R Kelly’s Ignition came on – that’s definitely his jam!

PAX moseyed back to the shovel flags.

Circle of Trust:
• The Plague shared on the topic of surrender and sharing your Jester
o The more YHC surrenders control, the more successful things turn out. It turns out that God has plans that are far better than mine and when I actually trust Him with my life and my will, He is faithful!
o We must first acknowledge that we are not God and admit that we are powerless to control our tendency to do the wrong thing and that our lives, left to our own devices, are unmanageable
o F3 Q Source talks about the Jester – As you identify your Jester and surrender control of that Jester to God, YHC has found it extremely helpful and encouraging to share that with others.
o YHC has shared his story with many individuals and has never had someone react negatively – our inner thoughts try to convince us that we won’t be accepted if people know our flaws, however YHC’s experience has been the complete opposite
o If you need someone to talk to about your Jester or anything else on your heart – please reach out.
• Prayers
o Prayers for injured PAX, our Nation, our Community
o Happy Camper took us out in prayer

The Plague

F3Omaha - 1656 posts

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

Top Rope

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