Muscle Beach – 1.21.22

The Heart of Giving
PAX: @Cosmo @Night Light @Hot Mic (Tribute) @Soul Glo @Three’s Company
QiC: @O’Douls
Intro and Disclaimer:
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.
I am not a professional. Exercise at your own risk and modify if necessary to avoid injury but not to avoid work.5 Core Principles of F3 workouts:
-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 found him.”
10 BAC
Michael Phelps
Thang 1:
Teams Climb Together
Depart from the Beach, one PAX per coupon, headed for the Playhouse, stop at each marker and rotate.
Squats till the 6 at each marker.
  1. 60# sandbag toss
  2. Coupon Murder Bunny
  3. 2 man Keg ’n Coupon carry (yes you read that right)
  4. Tire flip
  5. 60# sandbag drag
Thang 2:
Play Nice at the Playhouse
2 min AMRAP, 1 min rest
Coupon Dips
Table Step Ups
Overhead thrusters
WW1Thang 3:
Teams Descend Together
R & R the climb sequence back down to the BeachCount/N-O-R
Check #_announcements
#2ndf glacier park info meeting Weds, check Slack for details
#2ndf lunch noon today at Chipotle
Prayer Requests:
@Night Light dad’s health and now mom with potential shingles
@Soul Glo extended family with Covid
Continued prayers for the PAX and families of F3 Franklin
Matthew 6
1“Be careful not to practice your righteousness in front of others to be seen by them. If you do, you will have no reward from your Father in heaven.
“So when you give to the needy, do not announce it with trumpets, as the hypocrites do in the synagogues and on the streets, to be honored by others. Truly I tell you, they have received their reward in full.
But when you give to the needy, do not let your left hand know what your right hand is doing,
so that your giving may be in secret. Then your Father, who sees what is done in secret, will reward you.
Today marks 1 year since I first came out to F3, thanks to a digital EH from the illustrious CommzQ @Cosmo. That first day I couldn’t believe what I was doing. And I questioned myself each minute. But on that day, @Heidi (1st F Q) and @Operation did something I will never forget…they GAVE me a chance, GAVE me confidence, GAVE me a reason to come back. As I was laying on the blue handicap space, I remember thinking ‘why are these guys doing this?’ The simple answer is that F3 turns us into selfless givers.
While the verses from Matthew are largely referring to financial giving, tithing and supporting the poor, the notion of quiet, unselfish, no-expectation giving across many aspects of life should not be overlooked. The central tenet is that giving comes from the heart, not from showy obligation. The nature of Christ is to give without fanfare and demonstration. So many groups that are designed to accelerate men over leverage the show, the competition, the achievements, the gains. We celebrate those things. But deep down we are changing hearts and lives with love and generosity. F3 and its HIMs have given me REAL self-confidence that I always faked before. And it has inspired me to dig into the deepest recesses of myself to find healing and strength. It has shaped my soul far more than my body. My F3 journey has been marked by starts, stops, hiatuses, failures, successes. It has been quite a year. Living the F3 life is noble and takes courage, and we learn to give to each other along the way. And the measure we give is the measure we get back. Sweat, struggle and succeed. As a PAX. Before our great Father.
Particular thanks to @Tiny Dancer for his vision to plant and grow F3SH. To @Pancreas for his grace and leadership. @Foosball (3rdFQ) for his encouragement. The entire SLT for their guidance and consistent instilling of the F3 mission. And to @Hot Mic (Tribute), who is literally walking the journey with me. I am blessed to call you all brothers.
Thank you for the incredible honor to do life with you.
@O’Douls out

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