February 1, 2022|Swanson Elementary School | AO – The Mess Hall | 35° 

PAX [8]: Rancid, Folsom, Rosetta, Stella, Griswold, Honey Maid, Grillz, The Plague

Q: The Plague 

The Plague welcomed the PAX to a beautiful morning at The Mess Hall. The intro was performed as a freestyle rap to Notorious B.I.G.’s Juicy instrumental.

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 the four square concrete lot for WaR

Warm-A-Rama Superset

  • Seal Claps – 20 IC
  • Merkin/Groiner Supersets – 5, 10
  • Moroccan Night Clubs – 15 IC

Thang 1 – Salty EMOM

PAX paired up and lined up at the bottom of the hill for a little salty EMOM. PAX would work together to complete 100 reps of the exercises below. Every Minute on the Minute a timer went off and PAX Bernie Sanders up the hill and back, then resume exercise.

  • HR Merkins – 100
  • Bonnie Blair’s – 100 IC
  • Jump Tucks – 100 

Thang 2 – Emerald 11’s

As a group, PAX completed 11’s with Bobby Hurley’s and Lung-Squat-Lung IC.

PAX moseyed back to the shovel flags for Mary.

  • V-Ups – 20 
  • Spider Crunches – 20
  • Rancid Hammers – 16 IC


  • Announcements:
    • First Friday Lunch and Happy Hour this week
  • Prayers:
    • Injured PAX, lost PAX

Circle of Trust:

  • The Plague shared about the latin word Tentatio and the purpose of struggles
    • One Latin word encapsulates suffering: tentatio. Wrapped with adversity and affliction, tentatio depicts trial and temptation, the intense internal struggle from the crosses we bear and the crosses we cause others to bear.
    • Sometimes when you decide to pursue God or accelerate in areas of your life things get more challenging before they get easy
    • We have to make sure we don’t let those challenges keep us from achieving our higher purpose and that we’re not constantly chasing comfort.
    • Lean in during Tentatio instead of isolating out!


The Plague

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

The Mess Hall

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