Date: December 6th, 2021 (Happy Birthday Marines)
Q/YHC: Commodore
Pax Present: @Three’s Company, @Chowdah – Community Outreach, @OPIE, @SoulSurfer (Mon, Wed and Sat) @Christmas Underoos , @Soul Glo, @2Buck, @Jalisco, @Joey Freshwater, and YHC @Commodore
Welcome to F3 Spring Hill’s Murph Monday. 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. Do we have any FNGs? (If Yes, explain FNG and Circle of Trust).
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.”
Warm o Rama
1. Willie Mayes Hayes – To the Left, To the Right, Center.
2. BAC In Cadence Set of 10
3. BAC BAC In Cadence Set of 10
4. Good Mornings Five on your own
5 SSH In Cadence
6. Calf/achilles stretches
Thang: Murph Monday – Change your direction, battle the storm.
*** Murph Monday was altered slightly out of an abundance of caution with lightning and severe weather in the area.
1 Mile Run: For the first mile, run the loop “Polish style,” meaning counter clockwise
100 pull ups OR DIPS due to lightning in the vicinity
200 push ups
300 squats.
1 Mile run, clockwise, but run the quarter mile course four times.
Count off:
Name O Rama
Announcements: Check Slack, Spring Hill Christmas Parade Saturday 6pm.
Prayer Requests:
3rd F disclaimer: F3 does not prescribe to or endorse any particular faith, we just ask that you respect the beliefs of the Q. Today I’ll be leading as a Christian.
Moleskin:
It’s more than just a workout. Everyday at 3,006 locations across the United States, groups of men come together, with one goal in mind. Improvement. The improvement that happens is more than running faster, or doing more squats, or more push-ups. Posting every week creates a healthier lifestyle, that impacts all three phases. As high impact men, we show up, we grind, we push, and our physical fitness improves. We see the tangible results. What we sometimes tend to forget, is there are two more F’s, and those two F’s carry equal importance. In my journey of faith, things in three’s tend to signify absolution. From the holy trinity, Noah’s three sons, and Jesus’ resurrection on the third day, the three in all things we do, including F3 matter. Balance in the three, Fitness, Fellowship, and Faith leads to all around improved growth in all three. And maybe the growth doesn’t happen the way we want it to where we want it to and when, particularly in fitness. That’s where I’ll always repeat Inky Johnson’s words to be committed to the process without being emotionally invested in the results. When the results don’t turn out how we want it to, that’s where we lean on the fellowship, and lean on our faith, and as high impact men, when we do that, we see the true fruits of our labors in our fitness, our fellowship, and our faith.
Let’s take a knee:
Dear Heavenly father we come to you today thankful for your guidance in our hearts as we continue to serve you and do our best to follow your commandments. Lord we strive everyday through your word to become the best husbands, fathers, brothers, and friends that we can be for everyone in our lives, believing that iron truly does sharpen iron. We ask that you keep all the injured PAX and those discouraged from coming in your prayers and that you touch their hearts in a way that they understand that they belong with us, as we are all stronger as one serving you Lord. Please keep Soul Surfer in your prayers and help him understand his presence is welcomed and celebrated at F3, Soul Glo’s parents as they travel home from Belize, Underoos and his M as they go to the genetic counselor for next steps in IVF, Three’s company and his M as she goes back to work and their family dynamic evolves, and those this Advent and Christmas season who are struggling with anxiety, mental health, as well as old family wounds and that you turn all of our hearts around, hold us with your mercy and change us with your love as we say: Our Father, who heart in Heaven, hallowed be thy name, thy Kingdom Come, Thy Will be Done, on Earth as it is in Heaven, Give us this day our daily bread, and forgive us our trespasses, as we forgive those who trespass against us. And lead us not into temptation, but deliver us from evil, for thine is the kingdom, the power, and the glory forever, Amen.
Pictures.
It was an honor today gentlemen and to paraphrase Joey Freshwater: “To get fitter not smarter.”
SYITG, Commodore OUT
Q/YHC: Commodore
Pax Present: @Three’s Company, @Chowdah – Community Outreach, @OPIE, @SoulSurfer (Mon, Wed and Sat) @Christmas Underoos , @Soul Glo, @2Buck, @Jalisco, @Joey Freshwater, and YHC @Commodore
Welcome to F3 Spring Hill’s Murph Monday. 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. Do we have any FNGs? (If Yes, explain FNG and Circle of Trust).
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.”
Warm o Rama
1. Willie Mayes Hayes – To the Left, To the Right, Center.
2. BAC In Cadence Set of 10
3. BAC BAC In Cadence Set of 10
4. Good Mornings Five on your own
5 SSH In Cadence
6. Calf/achilles stretches
Thang: Murph Monday – Change your direction, battle the storm.
*** Murph Monday was altered slightly out of an abundance of caution with lightning and severe weather in the area.
1 Mile Run: For the first mile, run the loop “Polish style,” meaning counter clockwise
100 pull ups OR DIPS due to lightning in the vicinity
200 push ups
300 squats.
1 Mile run, clockwise, but run the quarter mile course four times.
Count off:
Name O Rama
Announcements: Check Slack, Spring Hill Christmas Parade Saturday 6pm.
Prayer Requests:
3rd F disclaimer: F3 does not prescribe to or endorse any particular faith, we just ask that you respect the beliefs of the Q. Today I’ll be leading as a Christian.
Moleskin:
It’s more than just a workout. Everyday at 3,006 locations across the United States, groups of men come together, with one goal in mind. Improvement. The improvement that happens is more than running faster, or doing more squats, or more push-ups. Posting every week creates a healthier lifestyle, that impacts all three phases. As high impact men, we show up, we grind, we push, and our physical fitness improves. We see the tangible results. What we sometimes tend to forget, is there are two more F’s, and those two F’s carry equal importance. In my journey of faith, things in three’s tend to signify absolution. From the holy trinity, Noah’s three sons, and Jesus’ resurrection on the third day, the three in all things we do, including F3 matter. Balance in the three, Fitness, Fellowship, and Faith leads to all around improved growth in all three. And maybe the growth doesn’t happen the way we want it to where we want it to and when, particularly in fitness. That’s where I’ll always repeat Inky Johnson’s words to be committed to the process without being emotionally invested in the results. When the results don’t turn out how we want it to, that’s where we lean on the fellowship, and lean on our faith, and as high impact men, when we do that, we see the true fruits of our labors in our fitness, our fellowship, and our faith.
Let’s take a knee:
Dear Heavenly father we come to you today thankful for your guidance in our hearts as we continue to serve you and do our best to follow your commandments. Lord we strive everyday through your word to become the best husbands, fathers, brothers, and friends that we can be for everyone in our lives, believing that iron truly does sharpen iron. We ask that you keep all the injured PAX and those discouraged from coming in your prayers and that you touch their hearts in a way that they understand that they belong with us, as we are all stronger as one serving you Lord. Please keep Soul Surfer in your prayers and help him understand his presence is welcomed and celebrated at F3, Soul Glo’s parents as they travel home from Belize, Underoos and his M as they go to the genetic counselor for next steps in IVF, Three’s company and his M as she goes back to work and their family dynamic evolves, and those this Advent and Christmas season who are struggling with anxiety, mental health, as well as old family wounds and that you turn all of our hearts around, hold us with your mercy and change us with your love as we say: Our Father, who heart in Heaven, hallowed be thy name, thy Kingdom Come, Thy Will be Done, on Earth as it is in Heaven, Give us this day our daily bread, and forgive us our trespasses, as we forgive those who trespass against us. And lead us not into temptation, but deliver us from evil, for thine is the kingdom, the power, and the glory forever, Amen.
Pictures.
It was an honor today gentlemen and to paraphrase Joey Freshwater: “To get fitter not smarter.”
SYITG, Commodore OUT