April 10, 2019 | Paradise Bakery, Regency | AO – Paradise Island | 51° W 17MPH

PAX: Tonight Show, The Plague, Waffle House, Khakis (R), Hard Hat, Saul, Loman, Merch, Bubbles, Vandalay, Honey Badger, FDIC


Welcomed 12 PAX to a warm but windy (17 MPH) morning at Paradise Island. Explained the mission of F3 and reminded PAX that FDIC is not a professional and to modify as needed. FDIC explained that today’s workout would be completely different than the regularly scheduled path of Paradise Island, but would still be a worthy beatdown nonetheless. This caused some eyebrow raising among PAX. FDIC broke down the workout:

The Thang – Walls of Jericho (Theme of 7-7-7)
PAX to mosey around the entire Regency Building (about ⅓ mile) and stop at beginning point for 7 moves with 7 reps each:
Punch Out Merkins 7 IC
Diamond Merkins 7 IC
Ballerinas (transitioned to Air Squats) 7 IC
Lunges 7 (each leg) IC
Monkey Humpers 7 IC
Flutter Kicks 7 sets IC
American Hammers 7 sets IC
Goal was to Rinse and Repeat 7 times

A few surprises to PAX: 1) Turning corner 1 and immediately being slapped in the face by the wind, 2) Corner 3 consisted of an steep upwards hill (mumblechatter started among PAX of ‘did you know this hill was here’) 3) Corner 4 was down that steep hill (more mumblechatter about slipping and possible injury)

PAX managed to Rinse and Repeat 4 times, and FDIC pulled an audible due to time remaining. PAX then moseyed around the parking lot (ensuring to get another downhill and uphill squeezed in) and ended at the starting point for a quick cool down:

Cool Down
Ring of Fire – PAX holding plank position until each of the PAX completed 7 Merkins, one after another (The Plague, last in line to complete his Merkins, decided to take his sweet time and make the PAX hold their plank until groaning commenced).

Circle Of Trust:
Count Off/Name O Rama
Reflection (below)
Prayer Requests – keep fellow brother Point Break and family in thoughts/prayers and feel free to reach out too.
FDIC ended in Prayer

Story of Jericho:
God promised the land of Canaan to the people.
Israelites were in the wilderness for 40 years, and then had to cross the Jordan river into Canaan. First thing to overcome before continuing into Canaan was this fortress city of Jericho.

God tells Joshua (1:6,9)
Be strong and courageous, for you shall give this people possession of the land which I swore to their fathers to give them. Have I not commanded you? Be strong and courageous! Do not tremble or be dismayed, for the Lord your God is with you wherever you go.”

Even though Jericho looks like an impossible situation, they move forward in an unconventional way, based in faith in the promise God had gave them, and the method God gave them. And they do it together.

1) Love seeing the unity of the PAX, leave no man behind, and leave no man where you found him
2) Remind us to remember God’s promises and press into Him in the middle of daunting circumstances.

Coffeteria/3rdF discussion about Mammon (Q1.9) – led by The Plague

FDIC appreciates the warm encouragement and support from PAX on his VQ!


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