Murph Monday – 10.11.21

Q: @Nightlight
Who attended? 12 HIMS- @TinyDancer, @DizzieGilespie,  @AirHeart, @TubeSock,  @Sullie, @Buckeye@OPIE@Underoos@Peewee (TRAPP), @ThinMint, @Veronica
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.”
The Thang: Introduction
Welcome to Murph Monday, is this anyone’s first time?  I am Night Light and I am not a professional trainer, you can modify as needed but do not stop. Today’s workout is in honor of Lieutenant Murphy who made the ultimate sacrifice trying to save his men from enemy fire.
“The Murph” is 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, 1-mile run.
Warm ups in cadence = Side straddle hop, Mercins, Squats, Good Mornings
COT: Count-o-Roma, Name-o-Roma
3rd F Disclaimer: F3 does not endorse any specific faith, but asks that you look to a power greater than yourself and respect the faith and prayer of the Q.
Announcements: See Slack, we have the Grey Ghost 5k on 23 October and need volunteers, TN Tussle in Nolensville on 06 November sign up.
Prayer Requests: @Night Light to Get Right
Moleskin: 24/7 Dad
I attended a fatherhood class in 2012 hosted by the National Fatherhood Initiative. They explained that the 24/7 Dad is aware of himself as a man and aware of how important he is to his family. He knows his moods, feelings, emotions, capabilities, strengths and challenges.  He is responsible for his behavior and knows that his growth depends on how well he knows and accepts himself. He also knows that his ability to be with his children is affected by the choices he has made and accepts responsibility for his choices!
Take a Knee: Father, we understand that turning our “Life” over to Jesus Christ is a once in a lifetime commitment, but turning our “Will” over to you is a daily re-commitment. In Jesus name, Amen.
Note: I know the pictures are a bit shaky, next time I ask for assistance. Too Easy

And a BIG shout out to #ao-roughnecks  bringing donuts to us @Offsides

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