Muscle Beach – 10.22.21

Date: 22 October 2021
Q: @Nightlight

Who attended? 9 HIMS- @Jalisco@Soul Glo@Three’s Company@Joey Freshwater@Commodore@Slow Pitch@Reset@Crush

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.”

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, good-mornings, Willie Mays Hays, Mercins.

The Thang:
Front-Back-Go: When the Q yells it, you do it. Front=any type of push-ups, Back=flutter kicks, Go=running in place

At the Beach: 25lb dump bell presses, over the block burpees, 60lb Endorphins, slap the rope, squats with coupon, overhead press with coupon, alternating Mercins on coupon, dips with coupon, pull ups.

During the Breaks: As a group 100 Mercins, 50 sit ups, 50 donkey kicks, iron mikes, squats. We also bear crawled through the sand pit.

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, 2ndF 31 OCT

Prayer Requests: Night Light to Get Right, Men with injuries, Resets family.

Moleskin: “The Legend of the Eagle”
There is a legend that by the age of 40, the eagle’s claws are not flexible, and he can no longer grab his prey. His beak becomes too long and curved, preventing him from eating. The feathers on his wings and chest become too thick and heavy preventing him from flying. The eagle is now faced with a choice; either death, or a long and painful period of change that will last 150 days. He will fly to his nest on top of the mountain and crush his beak against the rock until it breaks and falls off…Then he waits for a new beak to grow back and then uses it to tear off his claws. When the new claws grow back, he then pulls out his over-heavy plumage on his chest and wings….and then, after 5 months of pain and torment, with a new beak, claws, and plumage, the eagle is reborn and can live for another 30 years…Very often, in order to live, we have to change, sometimes this process is accompanied by pain, fear, doubts…..We get rid of memories, habits and traditions from the past….Only by freeing ourselves from the burden of the past allows us to live and enjoy the present and prepare ourselves for the future. No matter what stage of life you are at, I wish you the courage and strength to constantly change. One day, we will meet in the sky.

Take a Knee: Father, we first want to give you thanks for our savior your Son Jesus Christ so that we could be forgiven of our sins. We are trying to get better and to get right. Please use us in spreading your Grace both in our family and in the community. Here we are Father, send us. In Jesus name, Amen.

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