September 2, 2021|Stone Creek Park | AO – The Berm |

Weather: Partly Cloudy, Temperature 67 , Humidity 89%, Feels like 68 , Wind Speed 12 mi/h, Wind Direction SE

PAX (11): Bird Man, Doppler, Kill Switch, Tube Socks, Q-Tip, Chucky, Thor, Superfly, Mulligan, Cradle, The Plague

QIC: The Plague

There was a pre-run…about 4 miles were crushed by Chucky, Cataracts & The Plague. Mulligan pre-ran as well but started at 0500 instead of 0450. There was a lot of mumble chatter prior to the 0530 start…mostly talk about what the 700 club is and how we would possibly burn 700 calories in 45 minutes.

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.


  • Imperial Walkers – 20 IC
  • Mountain Climbers/Groiners 5 each x 2
  • Sun Gods – 20 IC (10 each direction)
  • Tappy Taps – 10 IC

HIIT Circuits and Line Drills

  • PAX split into two groups, one completed 4 rounds of the HIIT circuit while the other group ran line drills then switched. HIIT circuits were 30 secs on and 15 sec rest

HIIT Circuits included a mix/mash of the following exercises

  • Bobby Hurley’s
  • Mountain Climbers
  • Groiners
  • Australian Mountain Climbers
  • Plank Jacks
  • High Knees
  • Jump Tucks
  • Bonnie Blair’s
  • HR Merkins
  • Gas Pumpers

Halfway through the workout we stopped and did some line drills on the tennis court then resumed HIIT circuit.

There was a ton of fellowship during the workout as we paused to take song requests from PAX. Doppler recommended Ludacrismast, Birdman requested Llama Llama Red Pajama by Ludacris and The Plague played Happy Birthday Brad You’re Getting Old. Lots of laughs and good times had by all!

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


  • First F – IPC – you v you event to push yourself
  • Second F – Two-Club Conundrum – sign up; First Friday Lunch @ Inner Rail
  • Third F – check slack for opportunities – Blood Drive

Circle of Trust:

  • The Plague reflected on John Maxwell’s Rule of 5

Picture a tree in your backyard that needs to be cut down. If you grab an ax and take five good swings at the tree each day, eventually you will chop it down. It may take a month to fell a small tree, while a big tree may take years to topple. The size of the tree isn’t the issue; the real question is whether or not you diligently take five swings at it every day.

For leaders, a primary challenge is to identify the five activities most essential to success, and then to practice them daily. The Rule of 5 doesn’t ask: “What are the five things I would like to do.” That’s a question related to passion. Nor does it ask: “What are five things I should like to do? That sort of inquiry uncovers your values. Rather, the Rule of 5 asks: “What are the five things I must like to do in order to be successful?” Posing this question cuts to the heart of the daily behaviors necessary to win in your chosen profession.

The Rule of 5 is more tangible, behavioral, and measurable than a mission statement. At the end of the day, you can review the Rule of 5 and immediately assess whether or not you have followed it. Ultimately, your organizational culture will be dictated far more by the things you do daily than by the mission statement you post on your walls or website homepage.

Exercise to Consider

Over the next week, carve out time to consider the five activities most essential to your success. Use them to create your own Rule of 5. Then, for the next month, take five minutes in the morning, and another five minutes at the end of the day, to review your Rule of 5. This simple exercise will sharpen your focus and speed your progress toward success.


  • YHC led us out in prayer


The Plague

Fomaha - 2908 posts

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

The Berm

Leave a Reply