April 1, 2022 | AO – The Woodshed | Elmwood Park | Feels like 26° 

PAX [14]:  Bovine, Pony Express, Frosty, Blue Chip, Clubcar, Beeps, Pusher, Sticky Bandit, Earned It, Grease Fire, Waterboy, American Picker, Stapler, 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 to the golf course for WaR


The Pax settled in on the tee box for WaR

  • SSH – 20 IC
  • High Knees – 15 IC
  • Sun gods – 20 IC (10 each direction)
  • 5 Merkin-Burpees – 5

The Thang: THE GORGE

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

Partner 1 – Pusher

  • Crouch Star Jump – 15
  • Groiners – 15
  • HR Merkins – 15
  • Kraken Burpees – 15 IC
  • Bonnie Blairs – 15 IC

Partner 2 – AMRAP

  • Mountain Climbers
  • Plank Jacks
  • Air Squats
  • Calf Raises
  • Pickle Pushers
  • Oh Yeahs

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

Omaha was called and PAX moseyed to the shovel flags for American Hammers – Rancid style.


  • Announcements:
    • 4/1 – First Friday Lunch
    • 4/23 – F3 Omaha 4-year Anniversary  @ The Canyon
  • Prayers
    • Prayers for PAX – injured, health issues
    • Prayers for community members  – loss of high school girl
  • CoT
    • YHC shared a Bible study called “work on you first”
      • Matthew 7:1, 4-5 – “Do not judge, for you too will be judged….How can you say, ‘Let me take the speck out of your eye,’ when all the time there is a plank in your own eye? You hypocrite, first take the plank out of your own eye, and then you will see clearly to remove the speck from your brother’s eye.”
      • How many times do we look at other people and think things would be better if they changed? We tend to judge ourselves based on intention and judge others on their actions. 
      • Jesus didn’t say it’s wrong to help people close to you overcome defects and flaws, but he did say you can only do that effectively when you’ve dealt with your own shortcomings first. Then you can see clearly to lovingly and selflessly help others deal with theirs.
      • We need discussion, disagreement and sometimes arguments to make us better, but we need to approach those conversations with humility and love. Go out today – reflect on yourself and use the love of God to speak truth to those around you!
  • Coffeteria/3rdF at Roast


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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