July 20, 2022 | AO – Danger Zone | Aspen Creek Middle School | Feels like 85°
PAX [18]: Griswold, Ketchup, Lillypad, Coach K, Crab Cakes, Fine Pint, Moon Man, Dang, Grease Fire, Lincoln Logs, Speed Square, Gator, Yodel, Tonight Show, Chernobyl, Vlasek, Armbar, The Plague
Q: 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:
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
Disclaimer: The Plague is not a professional – PAX need to modify as necessary.
PAX took a lap around the track and gathered at centerfield for WaR
Warm-A-Rama
- Seal Claps – 20 IC
- Imperial Walkers – 20 IC
- Happy Jacks – 10 SSH + 5 Burpess x2
- Tappy Taps – 15 IC
- Sun Gods – 20 IC (10 each direction)
Pre-Thang – Capture the Cone
PAX counted off into three groups of six. 10 cones set up at opposite goal line, one member from the group would run down, grab a cone and bring it back then rotate. While group member was running to retrieve the cones, the rest of the group completed the exercises below. The first group to retrieve all 10 cones would yell “We got cones” and that would complete the pre-thang.
- Bobby Hurley’s 100
- Burpees 20
- Hand Release Merkins 150
- Burpees 30
- Jump Tucks 200
- Burpees 40
- Makhtar N’Diayes 150 IC
- Burpees 50
The red-cone group yelled “we got cones” and Omaha was called. There was some mumblechatter that one of the red cones may have ended up in the orange cone stack making it easier for the red-cone group to win since they only had 9 cones…
The Thang – Dude, is that a Dune?
PAX moseyed to the hill behind the football field for a partner grinder.
PAX worked through the exercise below for cumulative total, one PAX Bernie Sanders up the hill and back while the other was putting in the work.
- Mountain Climbers – 100
- Big Boy Sit-ups – 100
- Air Squats – 100
- Merkins – 100
- Jump Tucks – 100
- Monkey Humpers – 100
- Bobby Hurleys – 100
- Bonnie/Squat Burpees – 50
- Kraken Burpees – 50
PAX moseyed to the shovel flag for a round of Rancid-style Hammers.
Announcements/COT:
- Announcements:
- 7/23 – The Pit shovel pass Gipper > Chernobyl
- 7/25 – Boundryline first pop-up Murph
- 7/26 – Cornhusker shovel pass Buns of Steel > Black Jack
- CoT
- Today is the day before my 4-year F3 Anniversary. YHC reflected on what I was doing 4 years ago before my first post, and it wasn’t pretty. I was on a weekend bender alone in a hotel because I argued with my M and was kicked out of the house. Man things are different today and I’m grateful for that!
- The impact that the men of F3 had on me without even knowing what I was going through or needed has been tremendous. Just being around other men who are accelerating helped push me to make a significant change in my life. The book “Band of Brothers” talks about what men need and why we need it:
- You see, we men, we lie! We forget. We’ll shade the truth to keep a friend or just to save our image. Most of us would rather die a slow death than to ever open our lives to the scrutiny of other men. I’m not immune to this. Neither are you.
- I need what you need. I need men walking closely enough with me to know who I am. I need men who love me but aren’t afraid of me. I need men with whom I can experience the joy and wildness of being a man but who are also invested in me being all I can be – just as I am invested in them.
- To be the finest man I can be, I need big brothers, little brothers, fathers, and just plain buddies. I need me who know what I can be and know what might keep me from it. I need men who can push me to my destiny.
- Thank you to the many men in F3 who have been my Band of Brothers!
- Coffeteria/3rdF at Hy-Vee Fresh and Fast
Aye!
The Plague
