Muscle Beach
Location: Sara Benson Park “Muscle Beach”
Q: @Night Light
Who attended? @OPIE, @Soul Glo, @Veronica, @Commodore, @Tijuana, @Operation
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, arm circles, good-mornings, Willie Mays Hays, Mercins, sit ups, calf-stretches.
The Thang: At the Beach: several stations that rotated when the man carrying the 5 gallon bucket of sand circled the beach. Beat the tire, American KB swings, flip the tire burpees, coupon overhead press, weighted dips, pull ups, alternating push ups.
During the Breaks: As a group we did mercins, big boys, LBCs, SSH.
Bonus Round: don’t let your coupon touch the ground.
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 24 hour run starting tonight, bon-fire fellowship Saturday night at Ragdolls.
Prayer Requests: Night Light to Get Right, Men with injuries, our families.
From Q Source Q1 on F3Nation.com
Moleskin: The Vertical Relationship Between Men
A man must be sharpened like a knife blade. Both a man and a knife are made to cut, but neither can be Effective until properly honed. A knife is sharpened by a whetstone. While water is used to lubricate the whetstone prior to sharpening that is not where the “whet” part comes from. To whet actually means to sharpen, like with a man’s appetite and his curiosity. In other words, to whet both blade and man is to put on an edge, with a result that is sharp, dynamic and ready to cut. The unsharpened man is dull and lethargic, in-Effective as a Leader and ill-Prepared for the Obstacles he will face in his life.
Just as a man’s appetite for pure food must be whetted, so must his appetite for the heavy responsibility that comes with Leadership. The HIM acts as the Stone to the younger man’s Blade, providing the hard surface against which he becomes sharper and whetting his appetite for greater responsibility.
As iron sharpens iron, so one man sharpens another. Proverbs 27:17
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.