July 27, 2023 | AO – Iditarod | Russell Middle School| Feels like 1000° 

PAX [14]: Griswold, Steeple Chase, Mckraken, Hi-Hat, T-Ball, Muffs, Grillz, Hungry Man, Singlet, Yard Dart, Oscar, Yodel, Slick, 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
  • Big Ones each side
  • Tappy Taps
  • Sun gods

PAX moseyed to the front of the school for the Pre-Thang

  • Dips, Derkins, Box Jumps – 10, 15, 20
  • Donkey Kicks, Chicken Peckers, Australian Mountain Climbers – 20, 15, 10

The Thang – PAX got into groups of three for a 3-man grinder. One PAX at each end performing cumulative reps, in between crawl bear down, stop for 3 burpees, bear crawl up.
Cone 1:

  • Mountain Climbers – 100
  • Bobby Hurley’s – 200
  • Jump Tucks – 300
  • Alternating Shoulder Taps – 200
  • Hand Release Merkins – 100

Cone 2:

  • Burpees – 100
  • Makhtar N’Diayes – 200
  • Plank Jacks – 300
  • Bonnie Blair’s – 200
  • Diamond Merkins – 100

PAX moseyed to the shovel flag for NoR!


  • Announcements/Prayers
    • 7/28/23 – Shovel pass Combine Kill Switch > Barbershop 
    • Pre-owned shoe drive through end of the month – Frosty
    • Brush up project August – Thor
    • Prayers for Ketchup’s friend in carjacking, Mr. Miyagi, other injured PAX
  • CoT – YHC Reflected on The Concentrica
    • Looking back to this time in 2018, I had just started F3, still actively using drugs, and absolutely destroying my family. I was focused on myself and my next high. I was unable to see the people I was hurting along the way…I was unable to admit that my actions had a negative impact on anyone…My ego was huge and I thought everyone else was the problem. YIKES! How different life is today…hopefully i’ve changed that mindset a little. 🙂
    • When I started F3, Tonight Show EH’d me by telling me about the Concentrica model. I was immediately intrigued and felt that was something I was longing for. Busting the myth of work-life balance and aiming our arrows of time, energy, and attention at the key relationships in my life. It was this concept and being around other men in pursuit of this relational-alignment that God used to position and prepare my heart for getting clean.
    • Something remarkable that God did for me at that time was He gave my M (wife) the courage, faith, and desire to stay with me even though she had every right to take our daughter and leave. It wasn’t easy and I had to take accountability for the damage my actions caused, but she stayed. I have continued to work on my character and earning back her trust over the years and I have to say that our marriage is in a place I could have never imagined. I have my soul mate back, we connect regularly, we laugh a lot, we argue passionately about things that matter, we steward our relationships with God, we raise our girls with lots of love, we communicate, forgive, and show each other tons of grace and mercy. God used this relationship to refine us both through some of the darkest days in our lives. It’s a miracle!
    • I believe God wants to do this in all of our marriages. I’m not judging other marriages or relationships here when I say this but I’m hearing about many relationships/marriages that are ending and it breaks my heart. I often hope that sharing my story and what my M and I have overcome we could give hope to another couple going through challenges. My prayer is that more men would have the wisdom, insight, and courage to proactively pursue their M’s so the choice of staying or leaving is never on the table. 
    • In the Bible God tells us “Husbands, love your wives, as Christ loved the church and gave himself up for her, that he might sanctify her, having cleansed her by the washing of water with the word, so that he might present the church to himself in splendor, without spot or wrinkle or any such thing, that she might be holy and without blemish.In the same way husbands should love their wives as their own bodies. He who loves his wife loves himself.” Ephesians 5:25-28
    • I know I would not be where I am without her and I know God is continuing to use her to refine me…AND I truly believe that. Do you believe that your marriage is truly your MOST IMPORTANT relationship? Do your actions, behaviors, and thoughts reflect that truth?
    • My challenge for you Men today is to go home and make it known to your M that she is your most important relationship at the center of your concentrica. Aim more arrows at her, say something, do something that would illustrate how crucial she is to your life. 
  • Coffeteria at Hy-Vee

Aye!The Plague

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