July 21, 2023 | AO – Block Party | The Grove Park | Feels like 86°  

PAX [30]: Bouncer, Home Alone, Duracell, Armando, Catalina, Canadian Bacon, Hemi, Chowda, Da Fridge, Bubbles, Pantyhose, Truly, Ketchup, Macanudo, FNG (The Archer), Jukebox, Storm chaser, Turtle, Schnitzel, Longneck, Sasquash, Boji, Doppler, Cheap Seats, Kryptonite, Limu, Speed Bump, Farva, Animal House, 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 held outdoors, rain or shine, heat or cold
  3. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  4. End with a Circle of Trust
  5. Are open to all men

Disclaimer: The Plague is not a professional – PAX need to modify as necessary.    


  • 15 SSH
  • 5 Burpees
  • 15 High Knees
  • 5 Burpees
  • Big Ones each side
  • Toe touches
  • Down Dog/Cobra

  The Thang – PAX partnered up. One partner did the coupon station while the other did the bootcamp station. After two rounds we circled up with the Bruiser group and did some core, then switched groups and did two more rounds. After the fourth round we ran a lap around the park.

Coupon Station:

  • 10 Manmakers
  • 20 Overhead Presses
  • 30 Goblet Squats

Bootcamp Station

  • 10 Burpees
  • 20 Hand Release Merkins
  • 30 Bobby Hurley’s

  PAX gathered in a circled at the basketball court for some final moves:

  • HR Merkin/Groiners – 5, 10, 15 reps
  • American Hammers Rancid Style – 30 IC

  PAX moseyed to the shovel flag for NoR!   


  • Announcements/Prayers
    • 7/21/23 – West O 2nd F – Pot Luck at Grove Park
    • 7/22/23 – The Pit Shovel Pass – Chernobyl > Busser
    • Prayers for Ketchup’s friend in carjacking, Mr. Miyagi, other injured PAX
  • CoT – YHC Shared on the topic of Abundance, Values & Guiding Principles
    • F3 has given me so much – here are some of the things I’ve been able to do b/c of F3 these past 5 years:
      • Get clean and sober – 5 years coming up on 8/12/23
      • Establish Values – Faith, Relationships, Integrity, Service, Challenges
      • Establish Guiding principles
      • Guiding Principles – Trust over Control | Growth over Goals | Consistency over Perfection | Appreciation over Expectation | Energy over Time | Courage over Comfort
      • Establish a Word for the year: STILLNESS: To be steady while the world spins around you. To act without frenzy. To hear only what needs to be heard. To possess quietude—exterior and interior—on command. Stillness is that quiet moment when inspiration hits you. It’s that ability to step back and reflect. It’s what makes room for gratitude and happiness. It’s one of the most powerful forces on earth.
    • All of these gifts from F3 could be because of YOU (PAX, leaders, other men, etc.) or they could be because of me 😊 and all of the amazing, hard work I do.
    • In reality, all of the transformation I’ve experience through F3 is because of GOD. It’s a spiritual journey we’re on, even when we think it’s about the fitness or fellowship, it’s ultimately spiritual.
      • I started out focused on my fitness and as time has progressed, I’ve come to learn that although it’s good to have fitness goals and maintain fitness, fitness doesn’t change you or reinvigorate your ability to lead those in close proximity.
      • For me, it’s been learning to pick up the six while pursuing my fitness or to do challenging things, build mental toughness to push through, and ultimately the result of hard things/fitness is that it breaks down barriers that allow men to be vulnerable and deal with real life issues. Issues like pride, lust, addiction, selfishness, you name it, these are all spiritual maladies.
      • I’m not asking you to believe in what I believe in, but I would ask you to reflect on how much attention and effort you’ve put to the third F this past year compared to Fitness & Fellowship?
      • There’s a God out there that is pursuing you and has an abundant life to offer you.
    • John 10:10 “The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.”
      • So where am I today if I reflect on my own faith journey and my ability to experience God’s abundant life?
      • If I’m honest, when I look for purpose, identity, and love outside of the realm of abiding connection in God, I feel as if I’m constantly being robbed. I find myself tempted to give my time to that which serves the incessant needs of others, even at the expense of my relationship with God and those he’s given me to love most. I find myself tempted to give my passion to the idols of success, achievement, and affirmation at the expense of having energy left over to simply sit with my wife and two girls, creating memories more valuable than any other earthly accolade. I find myself tempted to change who I am for the sake of fitting the mold of whoever is in front of me. Every time I give in to one of those temptations, my lived experience falls below the standard of abundance Jesus died to bring me. And maybe the worst part of it all is that somehow I begin to accept a less than abundant reality as my new standard for living. I accept that stress is normal, busyness is attached to importance, and productivity is our collective purpose. I lower my bar for living to my own standard, ignoring a dulling sense that life could be about so much more.
      • When I try to set my own standards and expectations I end up lowering the bar. I get stuck in the obsessive/compulsive swirl of my mind and completely miss out on the gifts God is offering me daily. Every day, every situation, there is evidence of God trying to offer you a gift out of His abundance. Are you noticing them? Are you even looking for them? I don’t look for them enough!
    • I leave you with a question to reflect on today – How can I be more aware of God’s abundance in my life today?
      • The more aware you are of the abundant life God is offering you, the more you’ll experience it and it will overflow to others in your life.
      • The abundance of God is evident in my life through the men of F3 Omaha, the impact they’ve had on me and the power with which they’ve been able to transform my life.
  • Coffeteria at Hy-Vee

 Aye!The Plague

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