February 23, 2022|Paradise Bakery-Regency | AO – Paradise Island | 

Weather: Cloudy|Temperature -2 ℉, Humidity 61%, Feels like -20 ℉, Wind Speed 13.5 mi/h, Wind Direction NNW

PAX (15): Sparty, Slow Pitch, Icy Hot, Khakis, Tater Tot, Black Lung, Rancid, Cozmo, Demogorgon, Bovine, Gunner, Clubcar, Blue Chip, Yogi,  The Plague

YHC exchanged several text messages with Icy Hot to discuss whether bringing back Burpee Island was a good idea or not. Icy Hot reminded YHC that anytime I lead the PAX expect some Burpees so we decided to move forward with that plan. 

As the evening brought cold weather and wind, YHC reached out to Icy Hot to see if winter quarters was needed…the text failed and YHC took that as a sign from the Sky Q that no winter quarters would be needed. During the pre-run, Tater Tot and Black Lung mentioned that they would have taken that as a sign from Sky Q that if it’s too cold to send a text message, then winter quarters might be a good idea. Nonetheless, no winter quarters were used for this beatdown.

YHC welcomed the PAX to the breezy morning at Paradise Island 

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.


  • Redbull SSH – 20 IC
  • Sun Gods – 20 IC (10 each direction)
  • Double Jump Tuck Burpees – 10 

We’ve done this before many times – Burpee Island. The PAX moseyed around the typical Paradise Island route, stopping six times for the following Burpee variations:

  • Lateral Jump Burpees – 20
  • Whisper Burpees – 20
  • Jump Tuck Burpees – 20
  • Box Jump Burpees – 20 
  • Standard Merkin Burpees – 20

Total of 110 Burpees and 3 miles 😊

PAX moseyed back to shovel flags and finished off with the largest group Bropee ever! PAX formed a circle Burpeed-down then on the up high-fived the guys on both sides of them. We did this five times and every man was grinning ear to ear. It’s good to have fun with your brothers in the gloom!


  • Lots of upcoming festivities – get in Slack and check them out
  • Sparty – 4x4x48
  • Toto – Polar Plunge
  • Blood Drive
  • 12 in 22 on 2/27

Circle of Trust:

  • The Plague reflected on the F3 Q Source topic of LDP that the group would discuss during cafeteria
    • Q-Source – F3 LDP (F4) Topic
    • If you go and ready through the topic and then listen to the original podcast with Dredd and Dark Helmet they reference a story from the movie Hoosiers where the coach identifies a guy who needs help.
    • The coach asks this guy to be his assistant knowing the guy may fail and he’ll have to support him through that.
    • F3 does this really well – when YHC asked Wait Time to open up Paradise Island I was about 4 months out of the darkest time in my life. By giving me an opportunity to lead and supporting me through a time where I didn’t think I was capable, Wait Time and F3 helped me gain my confidence back.
    • That’s what we offer to all of the men in our group – when they join, we meet them where they’re at, then we give them confidence through leadership and it’s that confidence that invigorates male community leadership.
    • “Son though he was, he learned obedience from what he suffered and, once made perfect, he became the source of eternal salvation for all who obey him.” Hebrews 5:8-9


  • YHC led us out in prayer


The Plague

Fomaha - 3663 posts

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

Paradise Island

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