January 5, 2022|Aldrich Elementary School | AO – Top Rope | feels like -10°

PAX [6]: Rollbar, Grillz, Kill Switch, Barbershop, Doppler, 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.

Warm-A-Rama – PAX started with a mosey around the school then circled up

  • SSH – 40 IC
  • Tappy Taps – 10 IC
  • Imperial Walkers – 20 IC
  • Sun gods – 20 IC (10 each direction)

The Ruthless 1-Minute Finisher

  • PAX sprinted down and back between light poles then completed 20 burpees

Tabata Remix

Tabata time – The Plague turned up the tunes and we got after it with 40 secs on and 20 secs off

  • Groiner + Makhtar N’Diayes
  • High Knees
  • Yogi Merkins
  • Jump Squats
  • Cross Mountain Climbers + Merkins
  • Groiner + Plank Jacks
  • Apollo Ohno + Jump Squats

PAX then moseyed around the school and back to the circle again to finish the pyramid

  • Round 1:
    • 40 Burpees
    • 40 Merkins
    • 40 Bobby Hurleys
  • Round 2:
    • 30 Burpees
    • 30 Merkins
    • 30 Bobby Hurleys
  • Round 3:
    • 20 Burpees
    • 20 Merkins
    • 20 Bobby Hurleys
  • Round 4:
    • 10 Burpees
    • 10 Merkins
    • 10 Bobby Hurleys

PAX moseyed back to the shovel flags for American Hammers Rancid style x2

Circle of Trust:

  • The Plague shared a message about unspent gift cards
    • 2021 Poll from Bankrate.com found that more than half of U.S. adults have unused gift cards leaving around $15.3 Billion in value on the table
      • 12% Card Expires
      • 14% Card was lost
      • 36% business went out of business/desired items unavailable
      • 50% Not enough time
    • You have to spend the gift card for it to be a gift otherwise it’s just a card
      – God is not glorified by what we give to him rather by our receiving from him; receiving fully what he has given to us through his son Jesus
    • Expire
      • Gift cards can expire
      • The gift of love and salvation from God does not expire
        –  Lamentations 3:22 – Because of the Lord’s great love we are not consumed,
            for his compassions never fail.They are new every morning; great is your faithfulness
    • LOST
      • Gift cards can be lost
      • God’s gift of love and salvation bc his love and faithfulness to his promise saves us
        – Romans 4:20-21 “No unbelief made him waver concerning the promise of God, but he grew strong in his faith as he gave glory to God, 21 fully convinced that God was able to do what he had promised. 22 That is why his faith was “counted to him as righteousness.”
    • STOLEN
      • gift cards can be stolen
      • our salvation through Jesus cannot be stolen bc it’s in his hands
        – 1 Peter 1:3-5 “Blessed be the God and Father of our Lord Jesus Christ! According to his great mercy, he has caused us to be born again to a living hope through the resurrection of Jesus Christ from the dead, to an inheritance that is imperishable, undefiled, and unfading, kept in heaven for you, who by God’s power are being guarded through faith for a salvation ready to be revealed in the last time”
    • NO TIME
      • You may not be able to find time to use a gift card
      • God’s love and salvation can be forfeited he’s always come to us in a way that can be rejected
        – 2 Corinthians 6:1 “As God’s fellow workers we urge you not to receive God’s grace in vain. For he says, “In the time of my favor I heard you, and in the day of salvation I helped you.” I tell you, now is the time of God’s favor, now is the day of salvation” now is the favorable time
        – God’s gift is of infinite worth holding onto anything is this world or ourselves leaves us unable to receive his gift. He has already paid the price and we receive that gift not by bringing anything to God but by emptying ourselves of ourselves and confessing in humble repentance to God that we need what he has given to us. That’s how we receive his gift in full.


  • Announcements:
    • 1/29/2022 – CSAUP get registered and participate this will be Epic!
    • January – MABA – 100 Burpees per day challenge
  • Prayers: Prayers for injured PAX

Coffeteria commenced at Karma

Aye! The Plague

Fomaha - 3870 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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