March 24, 2022 | AO – Futurama | Memorial Park | 25°

PAX:  TC, Cyclone, Merit Badge, Fester, Buns of Steel, E-85, Polaroid, Side Dish, Stitches, Bovine, Slow Pitch, Bubbles, Grillz, DaVinci, Jared, Rooster, Demogorgon, Doll Face, The Plague

Q: The Plague 

This is F3 – Fitness, Fellowship and Faith. F3 is an international 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 one lap around the memorial then circled up around the flag for WaR


The PAX moseyed around the Memorial Park Monument and then to the grassy area for warm-a-rama 

  • SSH 30 IC
  • Windmills 15 IC
  • Sun Gods 20 IC (10 each direction)


PAX grabbed a spot on the wall and completed 3 sets of 10, 15, 20 reps of the following exercises:

  • Australian Mountain Climbers
  • Australian Donkey Kicks
  • Australian Dead Bugs (round 1), Australian Chicken Peckers (rounds 2 & 3) 

PAX moseyed down to the landing and paired up for the Thang

The Thang – DDJ Grinder

The Plague explained the thang and PAX partnered up. Partner 1 would work through the list of exercises while the other partner ran to the flag and completed 10 Derkins, 10 Dips, & 10 Jump Ups (Box Jumps) then run back and switch. 

Complete exercises – rinse and repeat

  • High Knees 20 IC
  • Jump Squats 20 on down
  • Merkins 20 on down
  • Freddy Mercury 20 IC
  • Jump Lunge 20 IC
  • V Up 20 on up
  • Catalina Wine Mixer 20 IC
  • American Hammer 20 IC
  • Burpees 10 oyo
  • Merkins 20 on down
  • Diagonal MC 20 IC (10 each side)
  • Gas Pumpers 20 IC
  • Alternating Shoulder Taps 20 IC
  • Star Crunch 20 IC
  • Bobby Hurleys 20 on down
  • Lunges 20 on down (10 each leg)

YHC called Omaha and PAX moseyed back to the shovel flags. We counted off and realized we had an opportunity to break the record for the most PAX to complete 5 Bropees together so we did that…it was a ton of fun and always great to end a workout with smiles!


  • Announcements
    • Check Slack for Announcements
  • Prayers
    • Injured, lost PAX
    • PAX with family members going through health issues 
  • CoT
    • The Plague shared several thoughts about current struggles
      • A few weeks ago I was having some elbow pain that I thought was from lifting weights that were too heavy. After consulting our man Chiclets and some online resources I learned that it wasn’t that the weight was too heavy, it was that my grip was too tight. I learned I could lift a lot more if I would loosen my grip. YHC pondered how this relates to life in so many ways.
      • What are the things I’m trying to control by gripping tighter? How is tightening my grip or desire for control causing pain/inflammation in other areas of my life?
      • YHC has an addictive personality and I’m currently struggling with the desire to learn and know everything – i’m consumed by podcasts, audiobooks, books and really any form of knowledge/content i can find..but to what end? What’s my goal? Well, deep down I’m still hoping that if I learn or know enough I’ll achieve some level of respect or status that will satisfy me. That is a dead end. 
      • For me, I need to loosen my grip on controlling how others perceive me. I know who I am in the eyes of my maker and that is enough for me.
      • I appreciate the PAX holding me accountable and encouraging me to be myself and realize I’m accepted just as I am
    • “Knowing what you don’t know is more useful than being brilliant.” — Charlie Munger
    • YHC also reminded PAX that F3, the CoT is a safe place to share prayer requests or needs. We’re not expecting guys to come here with everything figured out so don’t be afraid to speak up and ask for help or prayers.
  • Coffeteria/3rdF at Scooters


The Plague

Fomaha - 3389 posts

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


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