June 23, 2023 | AO – The Pit | Halleck Park | Feels like 86°

PAX [22]: Chernobyl, Duracell, Animal House, Tenacious D, Jean Claude, Double Dip, Firewalker, Schrute, KOA, Rainman, Fun Dip, Truly, Gipper, Longboard, Hungry Man, Oscar, Busser, Sweet Roll, Low Flow, Farva, Harding, Shiplap, 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.


  • Sun gods
  • Windmills
  • Tappy taps
  • Merkins/Groiners – 5, 10, 15

The Thang –

YHC counted off the PAX into 2 groups. Group one started at the baseball field, group two started at the pond. Once completed with their thang, the groups switched.

The Thang Part I – Greatest Show on Dirt

Started at Homeplate with 10 Burpees, then run around the bases back to Homeplate. Then do 10 Burpees, stop at first base for 20 Merkins, then run around the bases back to Homeplate. Keep adding the exercise at the next base following the rounds below

  • Round 1: 10 Burpees (Homeplate)
  • Round 2: 10 Burpees (Homeplate) ,20 Merkins (First Base)
  • Round 3: 10 Burpees (Homeplate) ,20 Merkins (First Base), 40 Squat Jumps (Second Base)
  • Round 4: 10 Burpees (Homeplate) ,20 Merkins (First Base), 40 Squat Jumps (Second Base), 80 SSH (Third Base)

The Thang Part II – The Dirty MacDeuce

Each round consists of 3 exercises, 12 reps of each and a mosey around the pond and back to start. Complete the rounds in order below:

  • Round 1: Hand Release Merkins, Air Squats (IC), Jump Tucks (IC) – run lap
  • Round 2: Chilly jacks (IC), Bonnie Blair’s (IC), LBCs (IC) – run lap
  • Round 3: Groiners, Monkey Humpers (IC), Flutter Kicks (IC) – run lap
  • Round 4: Ranger Merkins, Bobby Hurleys (IC), Makhtar Ndiayes (IC) – run lap
  • Round 5: Carolina Dry Docks (IC), Crunchy Frogs (IC), Burpees – run lap

PAX moseyed to the shovel flag for some Sarpy Slammers.


  • Announcements/Prayers
    • Prayers for other PAX with injuries, surgeries, and family member health issues
  • CoT – YHC Shared on the topic of Failure & Patrick Lencioni’s book Motive
    • F3 Q-Source – The reason is that Failure is a crucible. It is the forge by which a Leader is purified through the burning away of his me-first self-regarding nature. It matures him. Without Failure (and lots of it), a Leader will retain too much of who he was and keep doing what he did, rather than being fully transformed into what a Virtuous Leader is and consistently do what a Virtuous Leader does. A man cannot become a Virtuous Leader without the chance to Fail and learn from it. Through Failure he learns how to truly sacrifice and subordinate himself to needs of the Group and its Members. It is Failure that teaches a man to Live Third.
    • I have failed a lot in my life – examples
    • 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.
    • Matthew 22:37-40: ““ ‘Love the Lord your God with all your heart and with all your soul and with all your mind. ‘ This is the first and greatest commandment. And the second is like it: ‘Love your neighbor as yourself.”
    • In order to love others, you have to love yourself, the same way that God loves you.
      • How do you see yourself? Your failures, successes, struggles, and challenges?
      • What lie do you need to stop believing about yourself?
      • How does a lack of love for yourself impact your ability to love others around you?


The Plague

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