February 15, 2022|Sterling Ridge | AO – The Trident | 43° slight rain

PAX [12]: Sparty, Escobar, Cornpile, Skeet, Room Service, Pit Stop, Skipper, Flanders, Barn Door, Saul, Roadhouse, The Plague

Q: The Plague 

The Plague welcomed the PAX to a beautiful morning at The Trident. The intro was performed as a freestyle rap to OutKast ATLiens 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 moseyedto the JetLinx paking lot for warm-a-rama

Warm-A-Rama

  • Seal Claps – 20 IC
  • Catalina Wine Mixers/Groiners – 5, 10
  • Moroccan Night Clubs – 15 IC
  • Prisoner Squat Walkers – 15 IC
  • Imperial walkers x15 IC
  • Mountain climbers x15IC

PAX got into groups of three for a string of pearls grinder

Partner 1 – Pusher

  • Crouch Star Jump – 15
  • Groiners – 15
  • HR Merkins – 15
  • Bear Plank Dead Bugs – 15 IC
  • Bonnie Blairs – 15 IC

Partner 2 – AMRAP

  • Side Lungs + Curtsey + Squat Jump
  • Hydraulic Squat + Squat jump
  • Squat Knee Drive Jump
  • Lateral pushups between parking stalls
  • Squat Hops Front/Back
  • Dolphin Spider Pusher

Partner 3 – Completing count of exercises; cumulative rep counts for all three PAX

  • Bobby Hurley’s 100
  • Burpees 20
  • Hand Release Merkins 150
  • Burpees 30
  • Jump Tucks 200
  • Burpees 40
  • Makhtar N’Diayes 150 IC
  • Burpees 50

Finisher with all three partners

  • 5 patty cake merkins then bropee – 10
  • Double Tuck Bropees – 10 

PAX moseyed back to the shovel flags for 

Mary.

  • V-Ups – 15 IC
  • Rancid Hammers – 23 IC

TAPS

  • Announcements:
    • Check Slack – tons of 1st, 2nd, and 3rd F opportunities to get involved in
  • Prayers:
    • Injured PAX, lost PAX
    • Paisley’s Heart Surgery
    • Pony Express becoming a father soon – pray for the kid!

Circle of Trust:

  • The Plague shared a about time and being present
    • 47% of the time you’re mind isn’t fully engaged in the moment; almost half of waking life mind not engage where your body actually is
    • Sometimes we are playing games in our mind like the when/then game: one day when then I’ll be happy or the what if game
    • We’re essentially going through life wishing away the current moment; don’t miss what you have now pursuing what you want later. We’re not fully present bc we lack faith and the only way to be present now is surrender the past that you can’t change and trust God with the future you can’t control
    • The Hour Glass: sand going so fast, no one knows how much sand is on the top, can’t stop it from flowing.. time is passing and everyday is a gift. Once the sand is at the bottom you can never get it back. You can’t be happy where you’re not, serve or love people where you’re not
    • WHAT DOES RED PILL MEAN? Red pill refers to (becoming enlightened to) the truth about reality, especially a truth that is difficult to accept or exposes disillusions.”This is your last chance. After this, there is no turning back. You take the blue pill – the story ends, you wake up in your bed and believe whatever you want to believe. You take the red pill – you stay in Wonderland and I show you how deep the rabbit-hole goes.” – Morpheus

Aye!

The Plague

Station 1 – Pusher

  • Crouch Star Jump – 15
  • Groiners – 15
  • HR Merkins – 15
  • Bear Plank Dead Bugs – 15 IC
  • Bonnie Blairs – 15 IC

Station 2 – AMRAP

  • Side Lungs + Curtsey + Squat Jump
  • Hydraulic Squat + Squat Jump
  • Squat Knee Drive Jump
  • Lateral push ups between parking stalls
  • Squat Hops Front/Back
  • Dolphin Spider Pusher

Station 3 – Completing count of exercises; cumulative rep counts for all three PAX

  • Bobby Hurley’s 100
  • Burpees 20
  • Hand Release Merkins 150
  • Burpees 30
  • Jump Tucks 200
  • Burpees 40
  • Makhtar N’Diayes 150 IC
  • Burpees 50
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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 Trident

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