Muscle Beach – 10.15.21

Title: “Muscle Beach”
Date: 15 October 2021
Location: Sara Benson Park
Q: @Night Light
Who attended? 8 HIMS- @Jalisco@OPIE@Buckeye@Reset@Underoos@Betamax , Joey freshwater, @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 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 do not stop.
Warm ups in cadence = Side straddle hop, Mercins, Squats, Good Mornings

With coupons Squats, alternating push-ups, over the block burpees, beat the tire, flip the tire, carry the tire, pull ups, dips, jog around playground.
For fun, 100 mercins as a group. Bonus movement, overhead press the tires. Too Easy

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.

Moleskin: My First Deployment
I commissioned as a 2nd Lieutenant on 12 August 2001, less than one month later our great nation was attacked. As I stood there all day watching the television, I started packing my gear and was ready to respond. But there was nothing we could do but watch. I did get called in to protect the local National Guard Armory but as we all soon discovered the enemy had slipped back into the darkness. The following year in October 2002 my unit was activated and we deployed to Kuwait. We were building defenses and staging areas for the incoming forces as we all prepared to move North into Iraq. We were not really sure if we would actually punch through at the time because rumors were that Saddam would surrender and there would not be a fight. So, six months into the deployment we did move North and it was freaking awesome. Tanks, trucks, helicopters, and jets flying overhead. The men and women in my Platoon were not scared, they were proud and willing to fight. 20 years later I have the same confidence in our men and women in uniform that they will deploy anywhere in the world to protect our Freedom. God Bless America!

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.

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