November 29, 2022 | AO – The Messhall | Swanson Elementary School | Feels like 29°

PAX [3]: Desk Pop, Rosetta, The Plague

QIC: 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 track and met at mid-field for WaR


  • Mumblechatter WaR consisted of some Big Ones, Mountain Climbers and SSH

The Thang – The Mess

PAX moseyed around the AO stopping along the way to complete

  • Stop 1 at the school: Reverse Pyramid 50, 40, 30, 20, 10 reps of Bonnie Blairs & Big Boy Sit-ups
  • Stop 2 in the park: 11’s with Makhtar N’Diayes & Groiners
  • Stop 3 at the bench: 30, 20, 10 reps of Dips, Derkins, and Step Ups

PAX moseyed to the shovel flag for 20 Burpees


  • Prayers
    • Prayers for kids that are battling seasonal colds
    • Prayers for other PAX with injuries, surgeries, and family member health
  • CoT – YHC Shared from Tim Harford’s Book Messy: The Power of Disorder to Transform our Lives
    • Harford talks about embracing the mess in life to be more creative and productive as well as build smarter, more resilient organizations and communities.
    • The concept of embracing the mess or being flexible with life on life’s terms reminded me of the F3 Q-Source topic on Preparedness:
      • Some Outcomes are envisioned beforehand by the Q while others are thrust upon him by unexpected and sudden circumstance. For envisioned Outcomes, the Q can anticipate and get prepared for what will be expected of him to be Effective. But the Q cannot do that for unexpected Outcomes because they come upon him suddenly–for those Outcomes he must already be prepared to be Effective.
      • As a result, to Effectively respond to both the envisioned and circumstance-driven Outcomes that arise along his path, the Q must gradually but consistently accelerate his Preparedness through the process of becoming more Right in the Mission essential aspects of his life. He does this by pursuing Right-ness in four distinct quadrants: get Right, live Right, lead Right and leave Right. Together, these four quadrants form the G3L: Get Right, Live Right, Lead Right, Leave Right.
    • In my life, the desire to be in control paired with the reality that I’m not in control left me feeling frustrated and ashamed which ultimately led to using drugs and alcohol. Today, I feel more prepared by putting in the time and effort to create consistency in my values and in what guides my feelings and emotions, I’m able to adapt to The Flux. I’m able to allow situations and circumstances to occur without needing to be in control and without having feelings about them.
    • I’m learning that I need to teach my daughter this same thing as I see her grow and desire control the same way I do.
    • The key to all of this is love – Love is the accelerant of preparedness and when all else falls away, it is only love that will remain.
    • ​“Get ready; be prepared, you and all the hordes gathered about you, and take command of them” – Ezekiel 38:7
  • Coffeteria


The Plague

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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 Mess Hall

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