March 25, 2019|Paradise Bakery Regency | AO – Paradise Island | 4°, felt like -9°

PAX:  Khakis (R), Saul, FDIC, Honey Badger, The Plague

Q: The Plague

Welcomed 5 PAX to a brisk morning on Paradise Island. The Plague explained the mission of F3, checked for FNGs and reminded PAX to modify as needed. To switch it up a bit The Plague designed a different route than normal for the PAX.

1 – Warm-A-Rama

PAX moseyed to grocery store parking lot for warm-a-rama

  • SSH 20 IC
  • Criss-cross arms 15 IC
  • MC 20 IC
  • Run in place 10 sec
  • Diagonal MC 20 IC (10 each side)
  • Sprinter lunge 20 IC (10 each leg)

Mosey up toward Parliament Square and stopped at the top of the hill.

2 – Hill Top

  • Big Boy Sit-ups 15 on up
  • Big Boy Sit-up with alternating arm/leg cross 15 on up

Mosey to Parliament Square stopped to do some moves –

  • Merkins 20 IC
  • Air Squats 20 IC
  • Seal Jacks 20 IC
  • Spider side shuffle 10 IC

3– Parliament Square

  • Skull Crusher 15 on down
  • Incline Merkins 15 on down
  • Triceps Dips 15 on down
  • Hilbillies 15 IC (Saul)


  • Peter Parker Twists 15 IC
  • LBCs 20 IC (Khakis)

PAX then moseyed back to Paradise Island for CoT.

Circle of Trust:

  • The Plague shared a thought about stretching yourself to see God’s purpose in your life
    • “God’s purpose in your life can’t come to fruition until he gets you in a place where you can stretch yourself” – Steven Furtick
  • TAPS
    • Saul family member with lung cancer  – still good news cancer is localized
    • Khaki’s friend with son who recently committed suicide – keep family in prayers
    • The Plague – prayers for patience and respecting different timelines for others
    • FDIC – family life during busy season – continue to pray for this
  • ✓       Coffeteria/3rdF discussion about Queen (Q1.3)
  • Queen – The daily discipline over what is put into the body
  • 1 Corinthians 10:31 “‘So whether you eat or drink or whatever you do, do it for the glory of God”
  • Socratic
    • Can a good exercise routine overcome a bad diet?
    • Are some foods bad?
    • What leads a man to descend into gluttony?
  • SPUR
    • Man does not stay Fit through exercise alone
    • Portion control is the key to weight control
    • Weight control requires Accountability

Next F3 Event –2/28/19 @ 0530 – The Maize AO –with Ethanol


The Plague

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