July 10, 2019|Paradise Bakery Regency | AO – Paradise Island | 78° light rain

PAX:  Tonight Show, Tuna Fish, TriDelt, Blue Suede, Saul, LowMan, Sawdust, Slow Pitch, Honey Badger, FDIC, Lucky Charms, Gunner, The Plague, Bubbles    

Q: The Plague

Welcomed 14 PAX to a beautiful morning on Paradise Island. The Plague explained the mission of F3, checked for FNGs and reminded PAX to modify as needed. The Plague explained today’s workout as being simple but effective

1 – Warm-A-Rama

PAX moseyed to the Beach Club warm-a-rama

  • SSH 20 IC
  • Arm Circles 10 IC (each direction)
  • Happy Jacks – SSH x5 + Jump Tucks x2 – repeat x3

PAX moseyed around the Island stopping along the way to do some exercises

Gazebo –

  • Merkins 25 on down
  • MC 25 IC
  • Squat Jumps 25 on up


  • Burpees 20 OYO

Final Rose Summit

  • Merkins 15 on down
  • MC 15 IC
  • Squat Jumps 15 on up

Moseyed up Final Rose

  • Burpees 10 OYO

Stopped at Parliament Square for some additional moves

  • Dips 25 on down
  • Derkins 20 on down
  • Box Jumps 20 on up

PAX then moseyed back to Paradise Island for CoT.

Circle of Trust:

  • The Plague shared on the importance of welcoming FNGs to the workouts
    • When new guys show up to a workout we need to make sure we’re creating a welcoming environment by talking to them and engaging them in fruitful conversation
    • Remember what it was like your first workout and the feeling of SadClown Syndrome
  • TAPS
    • The Pit starts 7/20 in Papillion – be sure to spread the word
    • Prayers for health of PAX and families
    • Tuesday 7/16 post workout discussion on Concentrica at both AOs
  • ✓       Coffeteria/3rdF discussion about SHARED LEADERSHIP (Q3.1)
    • Shared Leadership – Influence through combination
    • Proverbs 11:14 – “For lack of guidance a nation falls, but victory is won through many advisors”
    • Socratic
      • Why do men pool their efforts?
      • Can anyone Lead together?
      • Does a leader gain anything by sharing power?
    • Spur
      • Shared Leadership is a conspiracy to influence movement to advantage
      • Shared leadership team requires trust, shared virtue, and mutual competence between its members
      • A virtuous leader is a pro who leads from the Shield Lock


The Plague

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