Muscle Beach – 1.28.22

Title: “Hurry Up”
Location: Sara Benson Park “Muscle Beach”
Date: 28 January 2022
@Night Light
Count 7
Who attended? @Joey Freshwater@Three’s Company, @Script, @Jalisco@Soul Glo@Nubbins

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 F3Credo is: “Leave no man behind, but leave no man where you find him.”
Welcome to F3 Spring Hill “Muscle Beach” is this anyone’s first time? I am Night Light and I am not a professional trainer, you can modify as needed but you better not quit.
Warm ups in cadence = side straddle hop, arm circles, good-mornings, Willie Mays Hays, calf-stretches.

Thang 1: At the Beach: several stations that rotated when the man flipping the tire goes down the hill. Beat the tire, American KB swings, over the block burpees, bag endorphins, bag squats, pull ups, dead lifts.

Thang 2: Randomly throughout the work we did “Brandon’s 200” in cadence two-count mercins, squats, big boy sit-ups. Broken up in sets of 20 during the workout. I think we got seven rounds in.

Motivational music and speakers kept the PAX fired up, and I may have yelled once. https://youtu.be/OdGqHZrqG4k

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
Prayer Requests: Night Light to Get Right, Soul Glo friend, injured PAX.COT: I spend a lot of time with my old hang-ups, compulsions, obsessions, and habits. But when God removes one, I need to replace it with something positive, such as F3, recovery meetings, Church, service, and volunteering. If I don’t, I will open myself up for a negative character defect to return.“

When an evil spirit goes out of a person it travels over dry country looking for a place to rest. If it can’t find one, it says to itself, ‘I will go back to my house.’ So it goes back and finds the house empty,….Then it goes out and brings along seven other spirits even worse than itself, and they come and live there.” (Matthew 12:43-45)

Take a Knee: God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference. Amen

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