August 24, 2021|Hillsborough Park | AO – Helix |

Weather: Clear, Temperature 77 , Humidity 72%, Feels like 77 , Wind Speed 8.4 mi/h, Wind Direction SSE

PAX (20): Bubbles, Nailed It, Italian Job, Romeo, Lightning Thief, Loofah, FNG (Contra), Pantyhose, Black Flag, Detention, Z-Bo, Mulligan, Nickelback, Scuber, Monocle, Armadillo, Q-Tip, Grillz, Toto, Chucky, The Plague

QIC: The Plague

There was a pre-run and then the beatdown began.

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.


  • SSH – 20 IC
  • Tappy Taps – 10 IC
  • Imperial Walkers – 20 IC
  • Sun Gods – 20 IC (10 each direction)

YHC wanted to prepare the PAX for upcoming IPC so we did some Killer B’s & Inspector’s Gadget

Killer B’s

  • Broad jump 10 yds
  • 10 Burpees
  • 10 Bonnie Blairs
  • 10 BBSU
  • Broad jump another 10 yds
  • 10 Burpees
  • 10 Bonnie Blair’s
  • 10 BBSU
  • Broad jump another 10 yds
  • 10 Burpees
  • 10 Bonnie Blair’s
  • 10 BBSU
  • Bearcrawl back 30yds to starting line
    Repeat 3 times

PAX stopped after 3 rounds of Killer B’s and started the next Thang

Inspector’s Gadget:

  • 3 burpees – EMOM
  • 50 hand release release merkins
  • 100 leg raises
  • 150 jungle boy squats
  • 200 big boy situps
  • 250 stationary lunges

PAX moseyed back to shovel flags and finished off with some American Hammers.


  • First F – IPC – sign up/register – you v you event to push yourself
  • Second F – Two-Club Conundrum – sign up
  • Third F – check slack for opportunities – Blood Drive

Circle of Trust:

  • The Plague reflected on control
    • Anyone that knows YHC knows that I am a control freak, I like things to be organized, neat, clean, neat freak, all I want is for everything to have a proper place and, symmetry, organization, clear surfaces, proportional spaces, and I love right angles. I get anxious if things are cluttered and not how they’re supposed to be, ask my wife how I react when I don’t get to run on my routine schedule.
    • Cleanliness is next to Godliness, I wish this were true for my own benefit, but I know it’s not true. It’s only clean on the outside even if I dress it all up, the truth is the love of God is very messy, only because he chose to love and save sinners by coming into the midst of the mess we’ve made as sinful people and literally taking it upon himself to clean us up.
    • While maintain a meticulous or obsessive level or organization in my life puts my nerves at ease, the truth is it’s impossible for me to ever be at ease with the mess that’s inside me, because I can’t clean that up. No amount of scrubbing, no detergent strong enough to remove the stain I know my sins have made. If I’m going to be cleaned that way, that cleansing has to come from outside of myself to the inside.
    • We all seek renewal, we all desire to be clean, made new, even if we don’t like admitting it we know the truth of who we are, we know our nature, we know our thoughts, our intentions, we know that we’re sinful and wicked, the evidence of that is how much time, effort, and energy we give to presenting ourselves the way we know we should be rather than the way we are.
    • How we adorn our body, behave or speak when we think nobody else is around, all the stuff you don’t put on social media. Though we may be able to hide things from other people and ourselves, we can convince others and ourselves we’re someone we’re not, the truth is that God is never fooled. He sees us as we truly are and knows us better than we know ourselves
    • Proverbs 5: 21, Hebrews 4:13, Mark 7
    • Surrender control of your will to the will of God.


  • YHC led us out in prayer


The Plague

Fomaha - 3211 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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