Fort Pain – 12.15.21

PAX: @Peewee (TRAPP) , @Cosmo, @Operation, @JoeyFreshwater, @Casanova , @Proctor, FNG, @Offside, @Odoulz, @Blackout, @Reset, @ChristmasUnderoos and YHC @Commodore
Welcome to F3 Spring Hill’s Fort Pain.  is this anyone’s first time? My name is Commodore and I am not a professional trainer, exercise at your own risk and modify as needed but to never avoid work.
F3 stands for Fitness, Fellowship, and Faith. The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership. 1st F Disclaimer: Exercise at your own risk and modify as necessary. “We modify to avoid injury, not to avoid work.”
2nd Disclaimer: The 5 Core Principles of F3 workouts are: Free of charge, Open to all men, Held outdoors – rain or shine, heat or cold, Peer led in a rotating fashion, Always end in a Circle of Trust. The F3 Credo is: “Leave no man behind, but leave no man where you find him.”
12 Days of Ft. Pain
Warm-O-Rama
Willie Mayes Hayes
                Left
                Right
                Center
Calf Stretches
BACs/BAC BACs
Danger Zone – SSH’s to Kenny Loggins Danger Zone, and everytime he says “Danger Zone,” do a jump squat.
Thang: The 12 rounds of Ft. Pain (Done in the spirit of the 12 Days of Christmas)
1.       The first round of Ft. Pain – One Burpee for the Nantan
2.       Two Wind sprints (Down and back ) and a Burpee for the Nantan
3.       Three Big Boy Sit ups, Two wind Sprints (down and back) and a burpee for the Nantan
4.       Four, 4x4s (four Merkins followed by four 2 count mountain climbers) 3 WWis, two wind sprints and a burpee for the Nantaan.
5.       FIVE Kettle Swings!  Four 4x4s, Three WWIs, two wind sprints, and a Burpee for the Nantan.
6.       Six Mountain Climbers, FIVE Kettle Swings, Four 4x4s, three WWIs, two wind sprints, and a burpee for the Nantaan.
7.       Apolo Ohno’s, Six Mountain Climbers, FIVE Kettle Swings, Four 4x4s, three WWIs, two wind sprints, and a burpee for the Nantaan.
8.       8 American Hammers, 7 Apolo Ohno’s, Six Mountain Climbers, FIVE KETTLE SWINGS, Four 4x4s, three WWIs, Two wind sprints, and a burpee for the Nantaan.
9.       9 squats with coupon, 8 American Hammers, 7 Apolo Ohno’s, 6 Mountain Climbers, FIVE KETTLE SWINGS, Four 4x4s, three WWis, two wind sprints, and a burpee for the Nantan.
10.   Shoulder Taps (four count=1), 9 squats with coupon, 8 American Hammers, 7 Apolo Ohno’s, 6 Mountain Climbers, FIVE KETTLE SWINGS, Four 4x4s, Three WWIs, two wind sprints, and a burpee for the Nantan.
11.   11 Flutter Kicks (2 count), 10 shoulder taps (four count=1), 9 squats with coupon, 8 American Hammers, 7 Apolo Ohno’s, 6 Mountain Climbers, FIVE KETTLE SWINGS, Four 4x4s, Three WWIs, two wind sprints, and a burpee for the Nantan.
12.   LBCs, 11.              11 Flutter Kicks (2 count), 10 shoulder taps (four count=1), 9 squats with coupon, 8 American Hammers, 7 Apolo Ohno’s, 6 Mountain Climbers, FIVE KETTLE SWINGS, Four 4x4s, Three WWIs, two wind sprints, and a burpee for the Nantan.
If you complete, Repeat the 12th day going down to one until the six finishes.
Thang Two: If Time: Roll em a circle of PAX with the dice.
Name-O-Rama
Announcements –  Check Slack, Leave a positive review and be sure like F3 Spring Hill and Muletown social channels.
Prayer Requests – Underoos and his M as they continue with IVF, Heidi’s M, Chowdah’s M, healing for all the PAX who need it, both physically and mentally.
Moleskin:
Through the Advent season one of the things besides Hope, love, joy, peace/purity and eventually Christ’s candle that brings us light is sacrifice.  While in the Lenten and Easter season we turn our focus entirely to the sacrifice that Jesus Christ made for us dying on the cross, I can’t help but during this season think of the sacrifices that the blessed Virgin Mary and Joeseph made, especially in the times they were living in.  A young girl, promised to Joseph, showing up pregnant having not officially been married yet.  The courage of conviction and willingness to sacrifice everything to bring the son of God onto this Earth and raise him knowing he is the Messiah, and Joesph willing to serve as the Earthly Father knowing he part of the Holy Trinity.  Mary and Joseph were these amazing examples of Sacrifice, and sacrificial love not just one another, but for Jesus and the hope he has always brought.  Romans Chapter 12 verse one, Jesus Said: “I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual Worship.  There is a level of sacrifice to make ourselves worthy of God when we dedicate ourselves to becoming High Impact Men and leaders.  It is not easy, as Tom Hanks said about Baseball in A League of Their Own: “It’s supposed to be hard.  If it wasn’t hard, everyone would do it. That’s what makes it GREAT.”  What Mary and Joesph did was hard, and while in no stretch am I comparing the sacrifices and challenges we make and overcome anywhere near the level of what they did, or what Jesus himself did for us, the sacrifices we make in our way are just as difficult.  Every person I’ve EH’d except for one has had the same response: “You lost me at 5:30 A.M, it’s so early, that’s so hard.”  And they’re right, it’s extremely hard to wake up in the dark of night, get dressed, brush your teeth, put your contacts in and get out the door to go do squats, bear crawls, pull ups, or try and keep pace with guys who can run a mile faster than you can run a half.  The sacrifice is the sleep, the rest, and sometimes feeling comfortable all day instead of sore after doing more than 300 Kettle Bell swings on Pearl Harbor Day.  As the core missions and creedo’s of F3 say we are here to invigorate male community leadership and to leave no man behind but no man where you left him, the sacrifice we make to get there brings us to two of the most important tenets in life, who we become and what we give.  Sacrifice is part of being a leader, of being a high impact man.  Sacrifice for the Lord, sacrifice for our families, and sacrifice to become 1% better.
Let’s Take a knee
Dear Heavenly father we come today thankful for your sacrifices while you walked the Earth and thankful that the hearts of Mary and Joseph were touched so that they may make the sacrifices to be the vessels for you to pay the ultimate sacrifice so that we may be forgiven.  We know that life could take away our dreams and you would still be our saving grace.  During this Advent and Christmas season, we ask that you give us the hope, joy, peace, and love of Christ that will make us a Channel of your Peace, and keep all the PAX and their families in your prayers.  Give them the blessings of your grace, healing hearts, minds, bodies and souls.  We especially ask that you keep Hot Mic and 2.0 in your prayers for healing, Chowdah’s M, Corncob for healing, Dizzy Gillespie for a speedy recovery with his foot, the tornado victims across the south and Midwest, Heidi’s M and her recovery, and Underoos and his family as they continue down the IVF journey in your prayers as we say, Our Father, who art in Heaven, Hallowed be Thy Name, Thy Kingdom Come, thy will be done, on Earth as it is in Heaven, and give us this day our daily bread, and forgive us our Trespasses, as we forgive those who trespass against us.  And lead us not in temptation, but deliver us from Evil, for thine is the Kingdom, the power, and glory forever, Amen.
It was an honor gentlemen, Commodore out.

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