Fancy Feast 😺 Backblast: The Motive

February 3, 2023 | AO – Fancy Feast | Millard West High School  | Feels like 6° 

PAX [8]: Griswold, HardHat, Desk Pop, Unicycle, Erkle, Lite Brite, Kickstand, 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.

YHC intentionally said our “Open to all men” core principle at the end because that was the focus for today’s beatdown. In the past four years, YHC has Q’d over 100 times and has never prepared a beatdown focused on injured PAX aka Bruisers. How embarrassing…well today that would change as this beatdown would be a burner without running or burpees. I know right….is that even possible? It is, but YHC had to eliminate ego and selfishness to bring the focus on others. As we grow in our acceleration, the desire to server others in all aspects of life grows. Sky-Q continues to pursue us and make him more like him, which often displays as living Third. 


  • Sun gods
  • Windmills
  • Tappy taps

The Thang – The Cat’s Meow

PAX completed the thang as a group:

  • HR Merkins and Big Boy Sit-ups
    • 12/2, 11/4, 10/6, 9/8, 8/10, 7/12, 6/14, 5/16, 4/18, 3/20, 2/22, 1/24
  • Escalator: 50, 40, 30 20, 10
    • Plank Jacks or Plank Leg Raises
    • Jump Squats or Air Squats
    • 10 Merkins after each set
  • 7s: 7 rounds of 7 reps
    • Inch worms or donkey kicks 
    • Alternating shoulder taps or Chicken peckers
    • Mountain climbers or Australian Dead Bugs

PAX moseyed to the shovel flag for some American Hammers.


  • Announcements
    • 2/11/23 | Heartland Hope Service 
    • 2/11/23 | Polar Plunge | Connect with Toto for details
  • Prayers
    • Prayers for other PAX with injuries, surgeries, and family member health issues
  • CoT – YHC Shared from Patrick Lencioni’s book “The Motive” about leadership
    • We talk a lot about leadership. It’s in our mission and it’s something we all agree is needed in our community. Specifically, male community leaders. So why do we want to be leaders? The answer to that question and the motivation behind why we seek to be better leaders is really important
    • Lencioni describes two different types of leadership:
      • Rewards-centered leadership: the belief that being a leader is the reward for hard work; therefore, the experience of being a leader should be pleasant and enjoyable, free to choose what they work on and avoid anything mundane, unpleasant, or uncomfortable.
      • Responsibility-centered leadership: the belief that being a leader is a responsibility; therefore, the experience of leading should be difficult and challenging (though certainly not without elements of personal gratification).
    • Philippians 2:3-4: “Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, not looking to your own interests but each of you to the interests of others.”
    • So as we continue to grow, expand, starfish and reinvigorate male community leadership, we must continually reflect on our core principles and ask “Are we planting, growing, and serving small workout groups in a way that is truly open to all men?” The answer to that question should guide the direction we go.
  • Coffeteria


The Plague

F3Omaha - 4341 posts

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

Fancy Feast

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