February 21, 2022 | Werner Park | AO – Stormbreaker | 38° 

PAX [10]: Grease Fire, Animal House, Duracell, Gump, Pusher, Irish Carbomb, Soup, Pain Killer, Blades of Glory, 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 Dr.Dre Xplosive 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 paking lot for warm-a-rama


  • SSH – 20 IC
  • High knees – 15 IC
  • Sungods – 20 IC
  • Prisoner Squat Walkers – 15 IC
  • 5 patty cake merkins then bropee – 5

PAX got into groups of 2 man grinder

Partner 1 

  • Line drills then switch with partner completing reps

Partners Completing total count of exercises

  • Burpees 50
  • Groiners 75
  • Bobby Hurley’s 100
  • Hand Release Merkins 125
  • Bonnie Blair’s 150
  • Jump Tucks 175
  • Calf Raises 200 IC
  • Mountain Climbers 175
  • Makhtar N’Diayes 150 IC
  • Plank Jacks 125
  • Oh Yeahs 100
  • Pickle Pushers 75 IC
  • Burpees 50

PAX moseyed back to the shovel flags for 


  • Amazing Spider-Man – 20 IC
  • Sarpy Slammers – 10 IC


  • Announcements:
    • Check Slack – tons of 1st, 2nd, and 3rd F opportunities to get involved in
  • Prayers:
    • Injured PAX, lost PAX
    • Paisley’s Heart Surgery

Circle of Trust:

  • The Plague shared a about unscheduled blessings
    • If we always make decisions based on what we want and our schedule we block God from blessing us in ways beyond what we can imagine.
    • YHC recently went to a wedding and was not thrilled to go because I was harboring resentment toward the groom. The day before the wedding the groom asked me to officiate the wedding…I was so honored to have the chance to share the gospel with the people there and I never imagined God would give me that opportunity in this unexpected place.
    • The greatest blessings are unscheduled and I’d you’re stuck in your own will you’ll miss God’s gift


The Plague

Fomaha - 3237 posts

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


Leave a Reply